It’s simple: getting fitter will make you a better surfer. There’s no advantage to carrying
extra weight with you into the lineup. Fitter surfers catch more waves and make the most
out of the waves they do catch.
Likewise, practicing good fitness habits goes a long way towards preventing injuries that
can hamper your ability to surf well or even prevent you from surfing at all.
In this guide, you’ll learn basic exercises to guard yourself against injury and turn your
body into a surf-shredding machine. It will feature exercises to help when paddling out
and when actually riding the waves you catch. Lastly, it will suggest a few stretches to
include in your warmup routine to use right before you hit the water. Improving your
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ability to execute at these critical junctures will go a long way towards significant improvement in your surfing, whether you’re old or young, a beginner or an expert. It’s important to remember that exercise is only one component of fitness.
If you
complement a killer workout routine with potato chips, fast food and ice cream, your
ability to surf will suffer.
Target Activity: Paddling
Whether you are paddling out after catching a wave or sprint-paddling to be in position
for the set that’s stacking out on the horizon, you need to be a strong paddler. These
exercises focus on your deltoid, latissimus dorsi, and rhomboid muscles.
Prone Reverse Fly: Lie on your stomach on a bench with a dumbbell in each hand
placed on the ground. Keep your feet on the ground for stability. Lift the dumbbells about
one foot off the ground, using your shoulders and shoulder blades for power. Hold them
at their apex for about a second, then slowly return them to the ground.
Kettle Bell Squats: While standing, hold a kettle bell or another balanced weight with
both hands directly out in front of you. Start with your arms extended at 90 degrees from
your body. Squat down while keeping your back straight and bending at the knees. Swing
the kettle bell between your legs. As you return to a standing position swing the kettle
bell back so your arms become extended in the original
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position. Overhead Triceps Extensions: In an upright seated position, hold a dumbbell in your right hand over your head with your arm completely extended. Then, bending at the elbow, dip and raise the dumbbell. Be careful not to overstress your elbow; stop and modify the exercise if you begin to feel elbow pain.
Pushups: No, it’s not some fancy surf-specific exercise. But the simple pushup might be
one of the best paddle-strengthening exercises out there. To focus on your rhomboids and
upper back, place your hands closer together. For triceps and shoulders, spread them
farther apart.
Target Activity: Waveriding
The best surfers rely on the strength of their core and legs while they’re actually on the
wave. There are a few exercises that will test and train your body in ways that mimic the
type of work it will be doing when you snag that first set wave.
Burpees: This exercise simulates the surfing pop-up and strengthens your core, legs, and
upper body. Begin by doing a simple pushup. Then, at the highest point of your pushup,
hop forward, placing your feet shoulder-width apart just behind your hands. Then raise
your hands above your shoulders. Come to a standing position, bending at the knees and
the waist. Complete this motion with a small jump. Bending at the knees and the waist,
return to your original pushup position.
Box Jumps: Stand in front a of a sturdy knee-high surface. With your feet shoulder-
width apart, bend at your knees and jump onto the surface. Then jump off. It’s
that simple. Do this a few times and your legs will begin to burn like you’ve made it through the Supertubes section of J-Bay. Side Plank Rotation: In the plank position, raise your right arm and rotate so that your shoulders open to your right side. While keeping your left hand on the ground, curl your right arm back under your body so that your right hand crosses your left arm. Then uncoil again, extending your arm skyward and opening your shoulders. Repeat for one set on the right side, then switch to the left. Flat Back Toe Touches: Lie flat on your back with your arms completely extended above your head. Raise your legs, keeping them straight and bending at the hips. Keep your arms straight and, using your abdomen muscles for power, touch your fingers to your toes. Return to the original flat position. Warming Up How many professional athletes have you ever seen begin their games or heats without warming up first? It never happens. Yet many surfers just hop out of their cars, grab their boards, and paddle straight into the lineup. This places them at increased risk for injury and limits their ability to excel in all facets of surfing. Perform these movements quickly, but evenly. Long, slow stretches will do little to mobilize your muscles and prepare them for the quick muscle releases and contractions of surfing. Quick jerks also do little to help and place you at risk for injury. All of these should be performed in multiple repetitions. Build a warmup routine for yourself based on how many reps it takes you to get loose. Arm Rotations: These are simple but essential. Make small circles with your arms extended to the side, then gradually expand the circles the maximum rotation possible.
head, to the right shoulder, all the way down to the right part of the
- Increase the flexibility in your shoulders and enjoy more freedom to do what you want to do.
1. You will want to start off by keeping your feet about shoulder with apart.
A standing broad jump is a jump for distance from a standing position. It can be divided into four temporal phases: countermovement, propulsion, flight, and landing. In the countermovement phase, the subject squats to load up and extends the shoulders and the arms. In the propulsion phase, the goal is to generate enough force to propel the body forward. The person must stand erect in full extension of the trunk, hips, and knees. Then, the person flexes at the hip and the knee, which results with the trunk being rotated in a forward direction. Next, the arms become slightly flexed to hyperextension, to full flexion. Prior to the flight phase, the body goes into full extension. The flight phase begins as soon as the feet have left the ground. During this phase, the body stays in full extension or can become hyperextended. Towards the end of the flight phase, the trunk rotates forward in an anterior direction along with minor hip and knee flexion just before landing. During the landing phase, the knees and the hips are in maximum flexion and forward rotation of the trunk. There is also arm movement by moving both arms in the vertical direction to improve jumping distance. At the onset of the jump, the arm swings forward and during landing, they swing back and forth.
Dorsiflexion- loop the resistance band over the top of forefoot at the base of the toes. Pull foot/toes upward toward the lower leg, going as far as possible. Repeat 10-30 times.
Surfing has come a long way since it was first conceived (roughly 1500 years ago). From the Polynesian “watermen” and Hawaiian Kings, to the European takeover in Hawaii and surfing's American debut in the early twentieth century and all the way through present day, surfing has had a rich history. Over the decades, surfing has fit in to a number of roles in society, but whether we surfers are seen as beach-bums or heroes (as of late), we still surf only because we love it, because the ocean’s calls us, because nothing else on this planet can create the sensation felt by riding a wave.
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Before a diver jumps off of a springboard, he does a sort of hop-skip step called a hurdle. After doing a few steps, the diver leaps up into the air with his arms raised. When he lands back down on the tip of the board, he swings his arms down past his legs and then up, leaping into the air and off of the board.
surfers will tend to open up to you, maybe even tell you where there favorite surf
One of the most important books of the Bible Paul ever wrote was the book of Romans. Romans is considered by most christians today, the summarization of why we believe what we believe and why Christ died on the cross. The book of Romans was written in the time of Paul who was going all throughout the world and the places God called him to to spread the news of the Gospel. The book of Romans was written for both Jews and Gentiles. It was written for the Gentiles to break the idea that only Jews were worthy of a relationship with God. It was a way for the Gentiles to be freed of the idea that there was a class system in the kingdom of God. It was to let them know they could be saved and brought into paradise just by faith. Conversely, the book
back leg (right) to the front leg (left) to get as much force on the
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Wingwalker/guide– Raise right hand above head level with wand pointing up; move left-hand wand pointing down toward the body.
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