Emma Wilson Prepares for iQFOiL Worlds with Enhanced Strength Training and Injury Prevention

Emma Wilson, the English windsurfer and reigning champion, is gearing up to defend her title at the Musto iQFOiL World Championships in 2026. Alongside this competition, she's building momentum for the upcoming Olympic Games in Los Angeles, but her journey is marked by the physical challenges she's faced throughout her career, including torn ligaments and broken bones.

In a recent interview with M&F Hers, Wilson and her coach, Will Barnes, discussed the increasingly rigorous lower body training regimen they've implemented as part of her preparation. The emphasis on strength and injury prevention has become essential for Wilson, who acknowledges the physical toll her sport demands. “It’s a full body experience,” she describes her windsurfing discipline, highlighting the necessity of gym workouts as a foundation for endurance and strength. “You need to be really fit,” she adds, explaining the balance between building muscle and sustaining high heart rates during races.

During lighter winds, Wilson engages in intensive pumping of the sail, a demanding task that can strain her limbs significantly. This has led to her experiencing ligament tears in her forearms, yet she considers herself fortunate to have recovered quickly post-surgery. Reflecting on her resilience, she shares, “I was super lucky with the surgery both times.” Her determination is apparent; back in 2022, she competed with a broken toe and still secured a commendable fourth place in the World Championships.

Understanding iQFOiL Windsurfing

The iQFOiL format, introduced at the 2024 Paris Olympic Games, accelerates competition with hydrofoil technology. This allows the board to lift out of the water under optimal conditions, decreasing drag and enabling speeds of up to 35 knots (40 mph). Competitors in the iQFOiL World Championships must not only navigate a multi-stage race but also secure a top ten finish during qualifying to advance to a precise elimination series for the championship.

Emma Wilson’s Training Approach

According to Barnes, Wilson's primary focus is boosting lower body strength. During her workouts, she incorporates both bilateral exercises such as leg presses and unilateral movements like split squats followed by hip thrusts. “I can guarantee there are very few athletes who can manage this intensity and still go out on the water for hours of pumping on the same day,” he remarks.

While lower body strength is key, Wilson hasn't overlooked her upper body. Post-surgery, maintaining grip strength has become critical to support her endurance on the water, especially when handling the boom. Barnes emphasizes the importance of the support system in place, which includes physiotherapists to assist Wilson and her teammates in their recovery and training processes. “I've never seen them so locked in,” he notes, expressing pride in their collective progress.

Recovery is equally vital for Wilson. She insists sleep is often underestimated in its importance. “If I get a good night’s sleep, I’m perfect. If I don’t, I’m so grumpy,” she laughs, recognizing how a good session on the water can lead to restorative sleep. “You get back home, and you’re exhausted anyway,” she shares, mentioning her post-training stretch routine before bed.

Emma Wilson’s Career Achievements

• Two-time Youth Sailing World Champion
• Two-time Olympic Games Bronze Medalist
• 2025 iQFOiL Women’s World Champion

With her impressive record of two Olympic bronze medals and a recent world title victory, Wilson is excited about the challenges ahead. “Having the World Championships at home this year is a once-in-a-lifetime opportunity,” she expresses, looking forward to showcasing her skills on familiar waters.

The iQFOiL World Championships will take place in Weymouth, England, from September 4 to 12, 2026. For further details, click here.

To follow Emma Wilson's journey on Instagram, click here.