Tennis balls for resistance training in canoeing

World of Endurance | | Article

So how does one go about resistance training? The traditional resistance device was like a small parachute, made from canvas or plastic, which was hung off the back of the boat (tricky if the boat has an understern rudder!). This created the required drag off the stern of the boat, but pulled the boat off trim. The modern thinking has evolved to tennis balls slung under the hull on a piece of string or elastic. This transfers the drag to the centre of the hull under the paddler, and is far more effective. Simply take three tennis balls, drill a hole right through the balls, and thread then onto a piece of string or bungee cord, which is then tied around the hull behind the cockpit, with the balls directly underneath the hull. The drag created by these balls is quite surprising. Three balls is a tough resistance training session, two balls is moderate and one less demanding. So adjust the number of balls according to your needs. It is also a clever way of training a group of paddlers of differing abilities. For example, a good senior male paddler, with three balls resistance, could have a junior boy with two balls on one wave, and a junior girl towing one ball on the other wave, quite easily. Set up the training session so that 75% of the training time is done under resistance, and the final 25% without the resistance, when you can really appreciate the speed, power, and, importantly the “feel” of the water. As you get closer to competition, cut down the resistance portion to 50%.