Free routine
READY TO KITE
Prepare the capacities used during your kitesurf trip
A simple and quick routine to organize a starting point before your trip. 5 exercises. 10 to 15 minutes.
10–15 min
5 exercises
Starting point
No special equipment
Simple routine
Prepare capacities used during sessions
Manage post-session sensations
Support recovery habits
kite Kite starts long before you put the kite in the air.
The free routine
5 exercises. A simple base. A practical marker.
Open each exercise to see its goal, instructions and video directly inside the page.
Goal
Useful to work leg drive and practice controlled landings for on-water demands.
How to do it
- Feet shoulder-width apart
- Lower into a controlled squat with a straight back
- Push strongly into the ground to jump vertically
- Land softly and go straight back down
Dosage
3 sets of 8 reps · 45 sec rest
Video demo
How to use it
Before a trip, keep it simple
Pick the frequency that fits your real life.
Monday — full routine
Wednesday — full routine
Friday — full routine
Ideally start 2 to 4 weeks before your trip. If you are late, just do the routine consistently.
Go further
Want to know what to work on first?
Rider Protocol starts from your goal, context and simple tests to help identify a preparation priority before choosing exercises.