PSN CANOE / KAYAK / SURFSKI FLEXIBILITY PROGRAM
A daily stretching system for long distance, marathon and endurance paddling.
Built from the training habits of Dame Lisa Carrington (7x Olympic Gold), the ICF Level 1 & 2 Coaching Manuals, Ant Stott (River Marathon Champion) and Jen Hodson (Olympic & Marathon Champion) and Marchand le Roux (30 years experiance of paddling long distance races).
5 sessions | 25 stretches | 5 min daily minimum | ~55 min full day
SESSION 1 — Morning Activation (10 min) - Before every paddle. Dynamic only — no deep static holds.
7 exercises to lubricate joints, activate glutes and rear shoulder stabilisers, and prime trunk rotation. Based on Lisa Carrington's daily pre-water routine.
SESSION 2 — Post-Paddle Cool-Down (15 min) — MOST CRITICAL
Within 10 min of finishing. Static holds while muscles are warm. 10 min easy paddle first, then 11 stretches targeting shoulder, chest, lats, hips, hamstrings and forearms. ICF L2: stretching after training matters more than before.
SESSION 3 — Evening Pilates Mat (20-30 min) — 2-3x per week
Deeper static holds plus Pilates core work (dead bug, bird-dog). Builds thoracic rotation and hip freedom. Ant Stott and Lisa Carrington both use this approach several evenings per week.
SESSION 4 — Pre-Race Warm-Up (15 min)
Full ICF competition protocol. Dynamic only, no static holds over 15 sec. Begin 60 min before race start, finish on the water. HR must be above 120 bpm at the start line. Run this routine identically at every race.
SESSION 5 — Daily 5-Minute Minimum (5 min) — EVERY DAY
Note: Ilistrated guide aviable on request.
Five stretches for the areas that tighten fastest: trunk rotation, shoulder pull, hip flexor, wrist flexor/extensor, chin tuck. Including rest days. No excuses.
Key muscle groups:
Posterior shoulder / rotator cuff | Lats | Thoracic spine / obliques | Pectorals | Hip flexors / psoas | Glutes & hamstrings | Forearm flexors & wrists | Deep core | Cervical spine / neck
ICF protocol: Start each stretch easy, hold 8-12 sec before increasing.
Dynamic streatches before paddling.
Static streatches after paddling.
S2 prevents injury.
S3 builds long-term mobility.
S5 keeps the body functional across a full season.