Dry-land paddling: kayak warm-up with a stick

Warm-up for the outdoor activities unit before a kayaking trip or as preparation at school. Using a stick as a paddle and sitting on a bench, students activate the trunk, shoulders and wrists and learn the rotation behind an efficient paddle stroke.

How to play

1. Standing mobility: trunk rotations with the stick across the shoulders and wrist circles (2 min).
2. Sitting astride the bench, grip the stick at the right width: elbows at 90 degrees with the stick overhead (1 min).
3. Slow paddling: plant the tip next to the foot, pull it out at the hip and rotate the trunk, not just the arms (2 min).
4. Paddling in pairs on the same bench, syncing the rhythm like a tandem kayak; the front paddler sets the pace (2 min).
5. Dry-land turn and back paddling on the leader's call, finishing with an active lat stretch (3 min).

Rules

• Keep two sticks' length between benches so nobody gets hit while paddling.
• The stick is never let go or used to touch classmates.
• Straight back and feet down: if the bench moves, stop the exercise.

Variations

Adaptations

• Wheelchair users: do all the paddling from their own chair with the brakes on.
• Wrist injury: paddle with the stick resting on the forearms and large trunk movements.
• Visual impairment: a partner guides with a touch on the shoulder to mark the rhythm.

Learning goals

• Activate the trunk and shoulder girdle muscles used in paddling.
• Understand trunk rotation as the engine of an efficient stroke.
• Coordinate rhythm with a partner as in a tandem kayak.

Equipment for a class of 25

• sticks: 30
• gym benches: 8

Teacher tip

If there is no trip on the water, explain what kayaking safety requires (life jacket, weather, buddy). Focus your corrections on students pulling only with their arms.

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