NRC Summer Fitness

NRC Summer Fitness

Hello NRC Parents and Youth Athletes,

This is Lee, I’ve been working with Zuzana and Sam to develop some helpful summer training tips for the NRC high performance team. To start with, everyone is invited to our Tuesday and Thursday slalom sessions. These are from 3:30 – 5:00 and typically start at the NOC Bridge Gates. If it is your first time attending these sessions, please contact Zuzana prior to the session (since we sometimes meet at other locations).

Aside from paddling, there are quite a few things that can be done in between races to improve fitness and to get into great paddling shape this summer.  While some of these may be hard at first, keep trying and you will see big improvements in your paddling. Here are some recommended exercise along with goals and a short description…


Keeping  your muscles flexible increases strength and improve your strokes. Do a daily stretching routing to stretch all of your major muscle groups, especially your legs. Stretching should be done every day and is best after a short warm-up. Try not to bounce during stretches but try to hold each stretch for 30 seconds.

flexibilityParent Recommendation: Encourage your young athlete to stretch every time they start watching TV. If they do not watch TV (good for you!), stretch with them every morning.

FLEXIBILTY GOAL:  Standing with straight legs together, reach down and touch the ground (BONUS: if you can touch the ground with your palms).


Three basic exercises will help you get stronger: Sit-Ups, Push-Ups and Pull Ups. Do these every other day (ex. Mon, Wed, Fri) in three sets of 10 – 20. The most difficult (and important) exercise is the pull-up…these may take some practice. If you cannot get them at first, practice every day…you will get it!

sit-uppushuppullupParent Recommendation: Find a convenient location, like a doorway to hang a pull-up bar. If having difficulty getting 10 in a row, encourage a pull-up every time they pass the bar. You can assist by supporting their legs (very lightly) as they pull themselves up to the bar. For under $20, this bar works well: Pure Fitness Multi-Purpose Workout Bar.

STRENGTH GOAL:  10 good quality pull-ups (BONUS: if you can do 20 at once).


Endurance training helps you paddle hard all the way down the course. This includes running, swimming, biking, soccer or things that make you breathe hard. It’s important to do lots of endurance exercise over the summer as well as running at least one time a week for 30-45 minutes (even if you don’t like running).

Parent Recommendation: Buy a good pair of running shoes for your son/daughter…and, if possible, try running with them.

STRENTH GOAL:  Run a 5K race over the summer (BONUS: if you finish in under 24 minutes – on a relatively  flat course, that is).

Good luck with your training and we look forward to seeing you on the river (and in awesome shape!).


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