Latest News & Blog

Surfing into Summer

By Greg Jones

19/09/2019

Surfing Fitness

How often do you have a surf where you link all your turns and walk up the beach totally satisfied? When you actually calculated the time riding the wave compared to the entire time out in the water, you’re only riding waves a total of a few minutes a session. Doing a little more out of the water can maximize your wave count and stoke both during, and after your surf.

We can get into a lot of detail here, but improving both your body strength and flexibility is key in getting the best out of your surf sessions. To keep it simple, below are four exercises focused to open up your hips and improve your general core strength. These exercises will get you up on your board faster and turning in the pocket sooner to maximize your stoke when on that new summer board.
(If you are after a new board check out our local shapers DP Sufboards or Byrne Surf).

Squat to rotation:
From a standing position drop down into a deep squat while keeping your back flat, and chest up. Rotate your thoracic (upper) spine, draw one arm to the ceiling focusing your gaze upon your thumb throughout the movement. Return to the starting position and repeat on the opposite side. If you can’t get really low, start where you are comfortable, and with practice you will gradually open up your hips and get lower as your strength improves.

Deep lunge with trunk rotation:
Start in a plank position with your hands under your shoulders and your legs and body straight back behind you.
Step one leg forwards outside of your hands.
Sink your hips down towards the floor between both feet.
Lift your hand closest to your front foot up.
Reach it up towards the ceiling, turning your upper body and head with the movement.
Allow your head to follow the movement so that your gaze looks out to the side. Return your hand to the floor, then step this leg back.
Repeat on the other side.

Press up:
Lie on your front with your hands under your shoulders and toes on the floor. Tighten your abdominal and buttock muscles as you push yourself up through your arms, keeping your body straight. You should have a straight line from your shoulders to your heels. Maintaining this rigid position with your body, bend your elbows, keeping your gaze between your hands. Your elbows should remain close in beside your body. Push back through the heels of your hands to straighten your elbows out again. Ensure you do not allow your hips or abdomen to sag. Repeat this movement.
To make it easier, perform on your your knees. To make it harder, put a fitball under your feet for increased core demand.

Hamstring Stretch:
Lie on your back with a strap around the foot you are stretching. Pull the knee in towards your chest, then straighten the leg up towards the ceiling until you feel a stretch in the back of the thigh. Hold this position.

 

Want a hard copy? Download here. If you want something more specific to improve your surfing technique, book an appointment with Greg, call (02) 4268 4884 or book online here.