Waterskiing, Kneeboarding Fitness Training

Waterskiing, Kneeboarding Description

Water skiing and kneeboarding are very popular watersports. Each can provide a fun, exhilarating workout. It is important to learn proper technique from an experienced skier or kneeboarder to avoid injuries and improve your performance. It is recommended that ski vests be worn at all times during skiing or kneeboarding. Always warm-up and stretch before engaging in these activities to prevent injuries.

Waterskiing, Kneeboarding Warnings

  • People experiencing chronic shoulder, wrist, hip, lower back, elbow, pelvis, knee or ankle pain or injury should seek medical clearance before beginning these activities.

Waterskiing, Kneeboarding Risks

  • Shoulder strain, tendinitis, bursitis, rotator cuff damage
  • Wrist tendinitis
  • Leg injuries including quadriceps strain, pulled hamstring or calf strain
  • Lower back injury or concussion from bad spills or falls at high speed
  • Fractures from violent crash or fall
  • Ankle sprain, especially from water skiing accidents
  • Drownings and other water-related risks

Waterskiing, Kneeboarding Sport-specific applications

  • Water skiing competition, includes slalom, trick, jump and speed
  • Kneeboard competition

Waterskiing, Kneeboarding Equipment required

  • Waterskiing: ski(s), ski rope, boat, gloves, ski vest, ski suit or bathing suit, and protective pads for speed or jump skiers
  • Kneeboarding: kneeboard, ski rope, boat, gloves, ski vest, ski suit or bathing suit

Waterskiing, Kneeboarding Applicable substitutions

  • Windsurfing
  • Outdoor cycling
  • Alpine skiing

Waterskiing, Kneeboarding Reference sources, organizations and publications

  • American Water Ski Association: 799 Overlook Dr., Winter Haven, FL 33884, (813) 324­4341
  • WaterSki magazine (published by World Publications, Inc.): 330 West Canton Avenue, Winter Park, FL 32789


Recreational/Cardiorespiratory: Anaerobic

Fitness Benefits

  • Cardiorespiratory 1
  • Flexibility 1
  • Muscular Strength 1
  • Muscular Endurance 3
  • Body Fat Recution 1

Fitness Requirements

  • Cardiorespiratory 1
  • Flexibility 2
  • Muscular Strength 1
  • Muscular Endurance 3
  • Coordination/Skill 3

Muscle groups used

Waterskiing: Primary muscles: shoulders, biceps, triceps, quadriceps, hip flexors, hamstrings, upper back, gluteals, calves and forearms Assistance muscles: abdominals, chest and lower back (erector spinae) Kneeboarding: Primary muscles: shoulders, biceps, triceps, latissimus dorsi, trapezius, rhomboids, forearms and hip flexors Assistance muscles: abdominals, chest and lower back (erector spinae)

Energy expenditure

Approximately 0 Calories per minute per pound of body weight

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