Posts Tagged ‘wakeboard’

Off season, off the water training… Get in better ski shape!!!

Thursday, March 8th, 2012

If you are serious about barefoot water skiing or any other sport that is relatively seasonal then you will need to think about what you are going to be doing in the ‘off season’. Unless you live in Florida or some tropical climate then it will be hard to train on the water when the lakes are frozen or it is bitterly cold and raining all the time……… I.E. England 😉
You don’t need to be a member of a gym and have to drive miles to get some basic work out in. Barefoot water skiing is a lot of core work and balance so working this out will make a big difference when you come to start skiing again.
Some basic things you can buy for your home are a chin up bar, swiss ball (big blow up ball), bosu ball circular top with half a blow up ball underneath and some basic weights. Using these simple things you can get a decent work out at home and can stow all of this stuff in a corner somewhere out of the way so that the wife doesn’t moan at you.
Here are a few simple exercises that you can try at home…

Stand upright on the Bosu ball holding some weights by your side. Try to keep your feet as flat as possible and your back as straight as you can and slowly squat down.

Position at the top of a squat

Bottom of the squat

Drop the weights and stand on one leg, lift the leg in the air in front of you (like a toe hold) and then keeping your core tight and foot flat slowly move in to a back toe hold position. Keep doing this until your standing leg is fatigued (you will start shaking).

One leg balance

Continuing the one leg balance exercise


Another balance exercise is to, again standing on one leg, reach your leg in the air off to the side and arms up in the air. Once stable, reach the leg across and behind your body and brings your arms in the opposite direction. It is important to keep your stomach muscles tight and engaged to get the full benefits from this exercise.

Balance

Balance

The last couple of exercises on the bosu ball are using some dum bells. Engage your core, have a slight bend in your knees and complete slow bicep curls, shoulder press’s, side and front arm lifts to work your shoulders.

Biceps on the bosu

Shoulder press on Bosu

Shoulder press on Bosu

Setting up for front arm lifts

Front arm lift

Setting up for side lifts on bosu ball

Side arm lifts on Bosu

Setting up a chin up bar in your house is easy and is a good way of working your shoulders, biceps, and back….. all good for footing. You can do chip ups with your palms facing back, forward, arms narrow and arms wide. This will work slight different muscle groups and then you can lift your legs up in front of your hips for an abb workout at the same time.

Setting up for a chin up

Top of chin up

For abdominal exercises you can sit on the swiss ball with your legs together and do some front and side crunches. This will work your middle and upper abs. To work your lower abs you can lay in your push up position with your feet on the ball and roll your legs to your chest and butt up in the air. You can also sit on an upturned boss ball, sit slightly back with your legs outstretched and then bring your legs in to your chest.

Straight abb crunch. Upper and middle abbs.

Straight abb crunch. Upper and middle abbs.

Set up for lower abbs

lower abbs

Lower abbs on Bosu

Lower abbs on Bosu

Side to side abbs on Bosu

All of these exercises will give you a little head start in to the on season but you need to be engaging your core muscles and concentrating on good technique.

Enjoy!!

Written by David Small

Small’z

Easiest & Safest way to Learn Barefoot Water Skiing!

Wednesday, September 28th, 2011

The World Barefoot Center Ski School located minutes from LegoLand in Winter Haven, FL teaches our students the best, easiest and safest way to learn. We will either start our first timers on a swing, which hangs from the boom, off a Wakeboard or doing a start off the boom while riding on the padding of a barefoot suit. Experience will determine the start method we use. If a student has never barefoot skied they will start on the swing, which guarantees no falls! If the skier is fit and more daring they can start with the front start in a barefoot suit. The wakeboard start is a happy medium.

Here is a link to the Wake Board Barefoot Start.

Keith St.Onge

1st Barefoot Clinic Stop in South Carolina

Sunday, June 5th, 2011

The trip started of with an interesting leg as Charlie (my toy poodle) came with me and it was his first flight.  Fortunately he is a great traveler and did not make a peep the whole way so we were clear sailing.

Ron Meeks, the clinic organizer, met me at the airport and took me to his place on the lake.  This is probably the most organized clinic I have ever been to as when I arrived Ron had a spread sheet there with the whole week planned out with who is coming, what we are having for lunch and dinner for the week and anything else you could imagine.

The first day started off with this water and pretty much continued throughout the week! …

There were a few days where we had some chilly weather which made it a little more difficult to get motivated to get in the water and learn something new.

Then there were also days where a lot of sun cream was needed 😉

One of the skiers, Shawn, has a plane not to far away so on one of the evenings we took a little trip to see the local area and to get an arial view of the set up we were using…  Cheers Shawn!!

I had a great week there and all the skiers learned so much including Ron Meeks doing some surface turns on his feet for the first time and sorting his back wakes, Becky learning her toe holds and getting better at backwards, Jim Miller learning backwards long line, Mark rocking turns out as well as some great slalom and much much more but it would take too long for me to mention.

Everyone skied a lot and resorted to taking small naps in-between sets :)

O, there were also these bugs that only came out ever 13 years, mated and then died within a couple of weeks (kinda cool) and we also came across a snake trying to eat birds under a bridge….

Mind Over Matter in the Boat

Tuesday, March 29th, 2011

It’s March 29th and here at the World Barefoot Center we had a very inspirational day out on the water.  We were running two full boats, which were full of complete beginners as well as some of the top skiers in the world.

In the morning, we had a young skier, Kailey Koehler (14 years old), who had been battling her toe up on the long line as well as her turns on the shoe skis.  She went out and tried her toe up without some of her usual equipment that usually helps her and couldn’t accomplish it successfully.

Kailey climbed in the boat and had a chat with David Small about what was going wrong and how most of it was simply due to lack of confidence and commitment.  She changed her attitude, went straight back out, and nailed the very next toe up behind the boat with ease.

On her following sets, she worked on surface turns, where she has a problem with crushing and falling away on a lot of her turns.  Again, she changed her attitude before she went out there, and after doing some visualization and dry land training, she completed her turns with conviction and skied the best she ever had.  Good job Kailey!!!

By: David Small

How Fast Should I Barefoot Water Ski?

Monday, March 28th, 2011

In the exciting and extreme sport of Barefoot Water skiing, there is a big misconception that one must travel across the water at excessive speeds in order to stand on the water.  This is not the case.  At the World Barefoot Center (WBC), David Small (Small’z) and Keith St Onge (KSO), work with a variety of skiers, from complete beginners all the way to the champions that are out on the water at international competitions.  There is usually a common denominator with all these skiers– which is that  too much speed is going to be detrimental to your skiing, especially when you combine it with inexperience!

In the learning stages of barefoot water skiing, there is a safe formula that will give you a guideline of how fast one might need to go to barefoot successfully:

Take your weight in pounds

Divide it by ten

Add 20 to this number

This formula will give you your estimated speed in MPH.  For example, if you weigh 200 lbs, then you would divide by ten, giving you 20, then add 20, and you get 40 mph as your barefooting speed.

It is important that your boat driver is clued up to how to drive when pulling a beginner barefooter, as too much or too little speed on the pull out of the water can make or break a deep water start.  Using the 200 lb guy in this example…. a slow, steady pull out of the water is better than a full throttle rip out– and once a speed of around 25 mph is reached the driver can throttle back slowly and hold it there until the skier has steadied themselves in their ‘butt ride’.  A KSO wet suit with padded shorts is a good idea to wear, as it will make the whole barefoot start easier as well as keeping you comfortable when you start progressing in the sport.  After the skier has become comfortable with the ‘butt ride’ they will maneuver in to the ‘3 point’ position.  When they look steady in this position, the driver can once again steadily accelerate to the skier’s final 2-foot standing position.  For the skier in this case, it would be 40 miles per hour.

By: David Small


Subscribe to our World Barefoot Center newsletter and updates

How to Barefoot Water Ski using a Wakeboard

Monday, March 28th, 2011

If your reading this right now, it must mean you are interested in learning how to barefoot or have had trouble learning.  There’s even a chance you are struggling to teach someone else to stand on his or her own two feet.  Getting those first few stand-ups and having the sensation of putting those soles on the water is a hard one for many.  Here’s an easy, simple, and effective way to learn how to barefoot water ski for the first time, without flushing the sinuses with lake water.

1. First, you want to get your balance while floating in the water as you straddle the wakeboard. The key is to relax and let your feet just float on each side. Next, have the boat slowly idle forward and as you start to move, place both feet on the nose of the board.

2. Now as the boat picks up some speed the board will begin to plane off. Make sure to keep your feet on the nose of the board for stability at this stage and let the board flatten out.  If the board starts to bounce ask the boat driver to slow down.

3. As the board stabilizes you want to slowly bring your feet down evenly in front of you to meet the water, allowing them to glide along on top of the surface.

4. At this point the driver will start to increase the speed again, and as this happens you want to smoothly shift weight onto your feet, keeping them flat and on top of the water. If you start to get spray in your face at this point, remember – relax! Resist all urges to tense up and/or let go of the boom, flatten your feet out, and just let them wash back underneath you.

5. As the boat speed increases more you can put more weight onto your feet. You should begin to feel the wakeboard slide out behind you. Be sure to support your own weight now – stand on top of those feet and keep those arms nice and straight out in front of you.

6. Now that you’re standing, push your hips forward and have both your chin and back perpendicular to the water. By now you should have the perfect stance, with a nice straight back, straight arms, and knees bent at a 90-degree angles with those feet directly under your knees.

Once you feel like you’ve had enough, or you run out of water, simply bend those knees even more, let go, and lean back, allowing your self to simply sink down into the water, ready to get back up and do it again!

You can also use a kneeboard for this technique, but a wakeboard is much easier to balance on, and sits a tad easier between your legs for smaller skiers. This is a great way to learn how to stand up for those first times until you can do it without the board.  Never attempt the Superman start, which is when you let your feet drag behind you as the boat takes off.  This will result in many hard falls and wear your arms out completely!  If you do not have a board the learn a deep water start with your feet on the front cables of the boom and lift those hips up.  Otherwise you can visit us at the World Barefoot Center located in Winter Haven, FL.

By: Keith St Onge

www.WORLDBAREFOOTCENTER.com

(863) 877-0039