THE QUESTION: I participate in paddling sports such as canoeing, dragon boating and kayaking. Can you give me some tips on how to develop an appropriate sport-specific workout plan?

THE ANSWER: Make sure you include exercises that strengthen any weak links in your kinetic chain. Any muscle weakness will limit your development as a strong and injury-free athlete. If you have had problems with a muscle group, focus on strengthening that group in the gym. If you are not sure what your weakest link is, incorporate exercises to strengthen the rotator cuff and core muscles, since many athletes are weak in these two areas.

Try a step-out external rotation with an eccentric wood chop: Attach one side of a resistance band to a stable object and hold onto the other end with your right hand. Stand perpendicular to the object with your left hip about a foot away from the object.

Step one: step to the right as you bring your right arm up until it is extended straight out. Your right elbow will be in line with your right shoulder and your right palm will face the floor.

Step two: Rotate your arm so your palm faces the ceiling.

Step three: Rotate through your core and slowly bring your right hand toward your left hip.

Repeat 10 times and then repeat on the other side.

TRAINER’S TIP

It is important to incorporate exercises that counterbalance repetitive movements you do during paddling sports to prevent overuse injuries.

For example, do hip flexor mobility exercises because sitting in a boat can make the hip flexor muscles tight. Try the scorpion exercise: Lie on your stomach. Bend your right knee and use your right bum muscle to lift your right leg up. Continue to lift the leg and hip and rotate your body so your right foot moves toward the floor on the left side of your body. Repeat 10 times and switch.

Originally published at The Globe & Mail