--- In this warmup, you prepare optimally for wing foiling – suitable for every level. Warming up before wing foiling activates your muscles, improves coordination, and increases the mobility of your joints – this is essential for this dynamic water sport. A targeted warm-up not only reduces the risk of injury but also sharpens your reaction ability and prepares your body for quick changes of direction and balance demands during wing foiling. Take this time to go out on the water safely and with more joy. Let's get started. --- We start with dynamic shoulder circles. Stand upright, feet hip-width apart, arms relaxed at your sides. Begin making large, controlled circles forward with both shoulders. Feel the movement in your upper back and chest as you open your shoulder joints. This prepares your shoulders for paddling and handling the wing. Let's go. [Pause 15s] Now change direction and circle your shoulders backward. Keep the movement smooth and controlled. Release tension in the neck and upper back. [Pause 15s] --- Next come arm swings. Extend your arms sideways at shoulder height. Swing both arms together in front of your chest and then open them wide again. Alternate which arm is on top each time. This dynamic movement activates the chest, shoulders, and upper back – all important for control and balance in wing foiling. [Pause 15s] Keep swinging, hold your arms at shoulder height, and move energetically but controlled. [Pause 15s] Stay in rhythm and feel your chest opening with every swing. [Pause 10s] --- Now come torso rotations. Place your hands on your hips or extend your arms sideways. Rotate your upper body to the left, then to the right, while your hips face forward. Tighten your abdomen and move in a controlled manner. Feel a gentle stretch along your spine and waist. This helps you better control rotational movements on the board. [Pause 15s] Keep rotating, focus on a smooth movement. Let your gaze follow the rotation. [Pause 15s] Keep your hips stable and your abdomen tight as you rotate from side to side. [Pause 10s] --- Now we warm up the legs with standing knee raises. Stand upright and alternately lift each knee toward your chest. You can use your hands to gently guide the knee higher. Keep your abdomen firm and your back straight. This movement activates hip flexors, glutes, and lower back – all important for stability on the board. Let's go. [Pause 15s] Keep alternating, pull your knees up, and stay balanced on each foot. [Pause 15s] Stay upright and controlled, focus on a calm, even movement. [Pause 10s] --- Now come standing glute contractions. Stand hip-width apart, knees slightly bent. Push your hips back a bit and then contract your glute muscles to bring your hips forward. Keep your abdomen firm and chest up. This activates the glute muscles and stabilizes your pelvis – for more control on the water. [Pause 15s] Contract your glutes strongly at the highest point of each movement and feel the power in your hips. [Pause 15s] Stay upright and move consciously, focus on strong glute activation. [Pause 10s] --- You are now optimally warmed up and ready for your wing foiling session. By activating your muscles and joints, you have reduced the risk of injury and are ready for a confident, fun time on the water. A good warmup not only protects your body but also helps you react faster and control the wing better. Your movements will become easier, your balance more stable, and the fun on the water even greater. Enjoy your session – and remember: with regular warmups, your muscles, coordination, and even your mitochondria are optimally prepared. See you next time! ---