0″> It is always important to stay strong, healthy and keep positive. During the current time with COVID19, it is the perfect opportunity to practice some surf exercises out of the water. It is also essential to keep your immune system and mental well being strong as well. While isolating at home, why not get in shape for your next surf trip. Stop procrastinating and get that beach body ready!
As you may not have a full gym at home, below suggested are surf specific exercises can be done almost anywhere with minimal gear. Please be sure to check with your healthcare professional if you have injuries or reduced mobility before performing exercises.
UPPER BODY WORKOUTS
Surf more waves with stronger paddling
Paddling is the key to catching more waves as well as getting past the break and into bigger waves. Paddling is basically pulling yourself through the water, this exercise is a great practice.
Exercise : Body Weight Row
Level of Difficulty : Easy
Requires: Rings (if available) Otherwise, a Sturdy Support Beam and Rope.
Number of Sets: 3-4
Number of Reps: 12-20
Speed up your takeoff with a faster pop up
Beginner, intermediate or even expert surfers always need to be improving their takeoff. Pro surfers, Big Wave and all experienced surfers know the importance of a fast and proper pop up. Bigger the wave, the faster the pop up. A pop up is close to a version of the classic push up. So if you can do more push ups then you can do more pop ups.
Exercise : Classic Push Up (if possible with Bosu Ball as it is similar to the stability of a surfboard)
Level of Difficulty : Moderate (Use knee push up if necessary)
Requires: Bosu Ball (if available)
Number of Sets: 3-4
Number of Reps: 12-20
Increase your range of motion while surfing
Increase your strength, range of motion and flexibility required in the water. This helps turning, maneuvers and avoiding injury while surfing. There are enough dangers to look out for.
Exercise : Band Rotation
Level of Difficulty : Easy
Requires: Resistance Band
Number of Sets: 3-4
Number of Reps: 10 reps on each side
LOWER BODY WORKOUTS
Surf better with balance, strength and flexibility
Increase your strength, improve your balance and flexibility to surf longer and stronger. This also helps prevent injuries during impact while landing maneuvers. Work your core to ankle muscles with this exercise.
Exercise : Elevated Foot Split Squat
Level of Difficulty : Moderate
Requires: Chair or Bench or Table
Number of Sets: 4
Number of Reps: 6 reps on each side
Gain the surfing power
Surfing requires a lot of power and energy, even more so as you progress to a more advanced level. Power is necessary in generating speed, performing tricks and the impact of landing them. Be proactive in having your power and strength in advance while you work on your surf skills.
Exercise : Squat Jump
Level of Difficulty : Moderate
Requires: Extra weight for more advanced surfers. High box if available, helps avoiding injury for landing jumps.
Number of Sets: 3-4
Number of Reps: 12-20 reps
Stability for better surfing
Staying on your surfboard is a sure way to ride the waves longer. And as the waves get bigger so do the risks in falling. This exercise not only helps your stability and balance but also a great exercise to start with.
Exercise :Single Leg Balance Reach
Level of Difficulty : Easy
Requires: None.
Number of Sets: 3
Number of Reps: 10 reps on each side
CORE BODY WORKOUTS
Core Strength is essential for both paddling and surfing
All movements and techniques in surfing require your core muscles. A strong core is key in balance, stability and movement on your surfboard.
Exercise : Plank
Level of Difficulty : Easy (do variations for more challenging)
Requires: Mat or towel
Number of Sets: 5 sets of 30 seconds
Paddle deeper, stronger and faster
Paddling can put strain on your neck and back. Strengthen your back for faster and stronger paddling. Increase speed with proper posture, and deepen your stroke.
Exercise : Superman
Level of Difficulty : Easy
Requires: Mat
Number of Sets: 5 – 6
Number of Reps: 5 reps on each side
Please note we are not fitness instructors and exercises are basic guidelines, be sure to take extra precautions with positioning and to your joints. Exercise explanation along with the proper steps can easily be found online. Some of these exercises have been taken from SURFER.com by personal trainer and pro surfer Cody Thompson. For more information and video guidelines, find the link here.
All photos have been taken at Loving Surf House, ready to make your surf training into practice? Hit the waves with us! Book your next surf camp at booking@lovingsurf.com and start your surf journey after the isolation period has finished!
