Words by Nancy JP
Photos by Skim Magazine staff of Matt McDonald
Note: This article has considered the commonalities of flatland and wave skimming. The ideas represented here are applicable to any style.
The Cross Training myth
Most of us have heard of “Cross Training” and have a preconceived notion of what we think it entails. Maybe the thought of a strapping on a pair of Nike shoes comes into mind, but the problem here is that cross training, has become somewhat of a broad and vague term, somehow lost in translation from the misuse of those exact words. It can be puzzling, for most folks, when you have companies like Nike marketing athletic footwear designed for “Cross Training”. Media has branded cross training to appear generic all around us.
So what is cross training, really?
Cross Training is typically defined as an exercise regimen that uses several modes of training to develop a specific component of fitness – (Jessica Matthews, American Council on Exercise {ACE} September 2009, “What is cross training and why is it important?”)
Knowing the specific skill sets that are essential to a skimboarder’s practice can help us select and define the choice of activities and or exercises required to cross train effectively, in order maximize the training results.
Why cross train?
• To improve, gain and or maintain essential specific conditioning and skills such as functional muscular strength, cardiovascular conditioning, and flexibility
• To prevent repetitive stress on the bones and joints, and to help the body heal/ recover from intense skim sessions, minimizing the risk of injury
• To create learning challenges and prepare the body to skim (motor/physical and cognitive)
• To create variety and conquer boredom, enhancing training adherence (who wants to go inside a gym and exercise when you can do clever things at a beach or park?!)
• To break training plateaus (when one does not achieve further results from their current workout regime)
When should I cross train?
Normally anyone can begin a cross training program at anytime, upon completion of a foundational program following these basic criteria:
• generic full body exercises – major muscles and multi-joint
• minimum 4-6 weeks in length
• minimum of 2-3 sessions per week
Cross training is usually practiced off-season, when one is not skimming or competing, however it is highly dependent the individual’s training goals and yearly plans. It can also be a good way to change up one’s training program in-season.
What cross training skills are essential to a skimmer?
Skimboarders face some tough, extreme and varying conditions. Here are the five key components in planning your cross training programs:
• Balance training – spatial awareness and stabilization movements designed to help your body stay in control in order to avoid falling; reacting to the environment
• Agility training – AKA body power to create speed using quick, reflexive reactions to change the movement; incorporating reaction time with stamina and or with cardiovascular fitness
• Functional strength training – what I refer to as natural body weighted movements, incorporating strength and stamina eg. yoga, squats, pull ups
• Flexibility training – AKA stretching and being as pliable as possible to avoid injury and maximize the body’s ROM (range of motion) of the joint/ muscle
• “Core” training – a generalized term to define the center region of the body which includes your postural, abdominal and back musculatures (the most important part of your body to train in order to prevent injuries and be able to skimboard!)
And the verdict – “The 5” cross training choices for skimboarders, in no particular order…
• Running
• Swimming
• Yoga and Pilates *
• Gymnastics and Dance *
• Other board sports eg. skateboarding
*These activities have been paired together due to the similarities and overlap in skill set required to perform them.
Remember, be creative within each activity choice; vary the intensities and types of training, and work on combining the skill sets together. (For example there are a number of ways we can run – sprint, slow, continuous, intervals, hills, hurdles, directional, etcetera each with their own benefits and outcomes).
If you are new to the sport, and or have been inactive or inconsistently training for a given period of time, enlist expertise from your qualified local trainer and start with the basics before progressing into specialized cross training.
Happy cross training skimmers,
Nancy Plechaty
About Nancy
Nancy is a well rounded athlete and avid board sport junkie. Skimboarding is her main passion, but she also enjoys skateboarding, snowboarding and surfing. She has worked in the sport, fitness and recreation industry for a number of years in various capacities. Armed with a Bachelor of Human Kinetics from UBC, Coaching and Instruction Diploma from Langara College, and holds the title of a BCRPA Supervisor of Fitness Leaders, she possesses a wealth of both knowledge and experience. Currently, she is working for Sport BC coordinating events and programs and teaches regular aquafit classes. From time to time she teaches weight training courses and athletic workshops and also works as weight room supervisor mentoring personal trainers and Human Kinetic students.
Questions, comments? Would love to hear from you on any skim related fitness topic! Your suggestion could be chosen to be featured in the next article! skimgalnancyjp@gmail.com