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Plan Your Workouts - training for kiteboarding


photo_kiteboarding_exercises_plan_your_training_workout_fitnessThis section of KBX is all about fitness and kiteboarding. Well, the whole site is about training, but this an overview of the different articles on the site. If you have any unanswered questions, just write in the forum, and we'll help you out...

See example here, click



John Perry International Airsuh teamrider

Here you can learn about nutrition, how to put your workout program together, how plan your training, techniques, injuries and everything else you need to know about to become a better kitesurfer.


Why is training important for kiteboarders?

Well, regardless if you do hooked or unhooked freestyle, it's all about rotations and powerful movements. On the water there are too many uncontrolled factors, that will make your "workout" for your muscles less effective, than in the gym. In the gym you can concentrate on a specific muscle chain or a specific movement. In the gym you make these more powerful, which will give you more power in your trix on the water. Do you want to rotate faster? Pop higher? Pass faster? Go to the gym...



Power 2 Progress

This is an article, that will clarify some myths about general fitness training, and how to combine or plan your training and your kitesurfing to make you a better kiteboarder. This article will also teach you how to prevent injury caused by your overdoing your kiteboarding and fitness.

Firs of all. Listen to your body... If you're sore or have some kind of pain/injury, you're not ready for a hard workout. Or a good session on the water, for that matter. This is the most common reason for injuries, that I've seen over the years as a fitness professional. It's very important to plan your workout right. If you fail to plan, you plan to fail.

As a kitesurfer it's very hard to plan your training together with your kite sessions. And because the wind always dictates our time on the water, we don't optimal conditions to plan our workout in the best way possible. Will there be wind in the next few days?? You can never be sure... And that makes it really hard to plan your training (at least for most of us), so that it wont interfere with you kiting. There some of us, who lives near the best spots in the world with wind every day. But sadly enough, that is a very small part of all kitesurfers. Reality is, that we live our lives from a day to day perspective hoping for wind and rushing to the spot, when there's a chance for some time on the water.


Kitesurfing and Fitness training

photo_pro_kiteboarder_interview_kiteboarding_fitness_exercises_workoutFirst of all; most of us aren't athletes. Athletes (in our case pro kiteboarders) are used to doing hard workouts every day, and have done that for a long time by slowly increasing the workout load on the body. Their body is used to it, and can withstand the hard load for a longer time. But they too, will get injuries if they don't get the time to recover. They just recover faster than a most of us. Your progression will happen during rest! And remember, a really hard workout or session for you, might not be that hard for a pro kitesurfer or a high level athlete. That's why they can do it and you can't.

So right below I've listed the most important things, you should think of, when planning your training along your kiteboarding sessions.

  1. You should at least have 1 day of rest in between workouts and sessions. Sometimes you even need 2-3 days after a really hard workout. Ex; you work out Monday and rest Tuesday. Wednesday you might be ready for working out again or go kiteboarding. Maybe you're not ready until Thursday. If you do plyometric training, you should rest for 2 days.
  2. Once ever 5-6 weeks you should have 5-6 days of total rest. This way you'll let your body recover 100%. Often you'll notice that these resting days will make you quite a lot stronger in some exercises.
  3. Listen to your body. Soreness or direct pain is not a good sign. You need rest. If the pain doesn't go away, you should seek professional help.
  4. If you break the "rules" and go kiting 3-4 days in a row, you should also rest for 2-3 days afterwards. Often this will happen naturally, when the wind comes and goes.
  5. If you're in doubt, always ask a fitness professional. You can use the forum here, to get answers on your training.

The list above is guidelines. Of course you can go kiteboarding 3-4 days in a row. But be aware, that it's not possible for you to give it 100% 3 days in a row with many hours on the water. If you can do this, you're not giving it a 100%. Maybe you'll be able to get a good hour or two, but not more than that. You should also be aware that risks for injuries are much higher the third day than the first day. Resting is really important to avoid injuries.

Go visit the KBX forum if you have some questions, click here

After reading this, you're ready to make your fitness program for kiteboarding, click here



On this site you'll find:













Be cautioned; if you do some of these exercises wrong, you have a high risk of getting an injury. If you're not sure of your physical state or the techniques, you should consult a fitness professional, physiotherapist or a doctor.




photo_kiteboarding_exercises_fitness_workout_injuries_injury_more_power - Power 2 Progress


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What Level?

What level are you riding?

Beginner - 20%
Intermediate - 20%
Advanced - 60%
Pro - 0%

Total votes: 5
The voting for this poll has ended on: November 30, -0001

What about you?

What style do you ride?

Wakestyle - 81.8%
Newschool - 9.1%
Oldschool - 9.1%
Freeride - 0%
Waveriding - 0%
Wakeskate - 0%
Race - 0%
Landboarding - 0%
Snowkiting - 0%
Don't care, I ride it all - 0%

Total votes: 11
The voting for this poll has ended on: November 30, -0001