Standardised Canoe Slalom Warm Up
Preparing your body physically and mentally properly for training and competition is important to
ensure you perform to your potential and to reduce the risk of injuries. But it’s also a valuable time
to perfect and maintain qualities that you have been working on in training.
The Warm Up sequence that we use is within Canoe Slalom is built on the RAMP frameworkRaise the body temperature and heart rate
Activate key muscle groups
Mobilise joints
Potentiate
This framework allows you to make the most out of the 10-15minutes at the start of every session.
Now 10-15 minutes doesn’t sound like a lot of time but when done at the beginning of every session,
every week it accumulates to a lot of training time.
What does a normal warm up routine look like?
Raise
500m Easy Paddle Forwards
100m Easy Paddle Backwards
Activate and Mobilise
360 on Sweeps Left
360 on Sweeps Right
360 on Bow Rudder Left
360 on Bow Rudder Right
Offside Edge Left Forward 20m
Offside Edge Right Forward 20m
1 Upstream on Left
1 Upstream on Right
Potentiate
Mental Rehearsal
10m Sprint 1min Off
20m Sprint 1 min Off
10m Sprint 1 min off
Canoe Slalom like every other sport is based upon movement, it is important to get the body moving
through all these movements from the start. The above programme is only an example of what is
used and can be altered and tailored due to the specific athlete’s needs or resources that are
available.
The most important thing to emphasise is that once you have learned the sequence they can be
done in as little as 10 minutes, however always aim for technical perfection and then progress the
speed you execute it. Quality movement is the priority.