Fitness
How to use a Swiss ball like world champion kayaker Jess Fox
Here’s a killer five-part Swiss ball workout from world champion slalom canoeist (and Swiss ball enthusiast), Jess Fox.
Like any professional athlete worth their salt, training forms a huge part of Jess Fox’s weekly routine.
And for kayakers (and most of us, actually) core strength is of the utmost importance. A good, strong core forms the foundation of a good, strong body, and will enable you to carry out other tasks – both in the world of fitness/training and the real world – with greater ease and strength.
To that end, Jess has a pretty close relationship with her Swiss ball, which happens to be one of the cheapest and most effective tools for transforming your core. And considering she just won the double world championship in K1 and C1 this September – making her the most successful paddler of all time in her sport – there’s probably something to be said for all this Swiss ball business…
Whether you’re an Olympic slalom canoeist or petrified of water, here’s Jess’s own five-exercise routine that’ll put you through your paces and kick your core game up a notch or two.
1. The kayak simulation
The kayak simulation – sit on the ball and pretend to kayak.
© Courtesy of Jess Fox
“This one needs a couple of props but is so effective – you basically want to simulate kayak movement. Sit on the Swiss ball with your feet on a medicine ball. With a broomstick (or any other stick you have available!), make strokes on each side – as if you’re paddling – making sure to keep your body stable and only move your arms.
“If you’re finding it too hard, try it with one or both feet on the ground. If it’s too easy, lift a leg or both legs up – just find where your limit is. Go for 30-60 seconds at a time, trying to improve your stability each time.”
2. Swiss ball kneels
Kneel on the ball and practice full range of movement with the stick.
© Red Bull Content Pool
“We spend a bit of time in the canoe in a kneeling position. This one’s all about kneeling on the Swiss ball and using the broomstick to open up your shoulders. Holding the broomstick with a wide grip, just rotate your shoulders around, so it stretches through (but know your limits and don’t push too far).
“Another one while you’re on there is to practice your edges – which just means rolling the ball under your knees slightly to test your core stabilising muscles”
3. Resistance band pulls
Kneel on the ball and practice a range of different pulls.
© Red Bull Content Pool
“Now it’s time to hit the elastics and get your muscles warmed up. I incorporate these into my gym warm ups or before I get on the water, and you can do them kneeling, sitting or with your feet on the ground if it’s more stable.
“I generally do 10 of each rep: 10 x arm at 90 degrees rotating the shoulder back and forth, 10 tricep extensions, 10 pulling backwards and 10 full range of motion up and down.”
4. Medicine ball slams
Kneel on the ball and slam the medicine ball into the ground.
© Red Bull Content Pool
“This exercise really targets explosive power and core stability. I really need that in my sport. When I’m going down the rapids, I need very explosive strokes to help me be efficient in the water. Adding the Swiss ball makes it that little bit harder – trying to stay stable and slam at the same time is tricky!
"For this one, you just want to kneel on the ball and slam the medicine ball into the floor as hard as you can. Try for 8-10 slams, and if the medicine ball is too heavy, you can use a basketball instead.“
5. Swiss ball sit ups
Practice sit ups, ball extensions, ball throws and Russian twists.
© Red bull Content Pool
“Sit on the Swiss ball and lay flat, tucking your feet under something for support. Holding a medicine ball, just lean back and up again as if you’re doing a normal sit up. If you’re feeling it, you can add in a medicine ball throw too.
“I like doing this exercise as a bit of a superset: start with the sit-ups, lift the medicine ball overhead, then move into some ball throws (leaning right back so you’re perpendicular with the floor and throw the ball towards the roof), and finish off with a Russian twist. Do six of each and that’ll really get your abs, your legs and your arms working.”
