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Full Surf Training Program

Full surf training program

The key is training aspects that directly affect surfing

In surf we find happiness, fun, freedom and a way to disconnect by being with nature. But to enjoy all of this we have to take care of our physical condition. That’s why today we want to talk about various types of training, that will make your surf sessions go to another level and be even more fun.

It´s proven that doing certain types of surf training will help us stay during more time in the sea. We will catch more waves, make more maneuvers and even avoid much feared lesions. As John “John” Florence says there is no better training than surfing. But for all of us that can´t get in the water daily or live far from the sea, we have a few training propositions.

1.     Warm-up

Warm-up consists in doing mobility exercises, that are reproduced when we are in the water surfing. With that we:

  • Improve our mobility and flexibility of our bodies and joints.
  • Reduce our muscular rigidity.
  • Get more cardiac frequency.
  • Our blood circulation will be better and so will the oxygen supply to our muscles.
  • Activate our nervous system and stabilizing muscles.
  • Stimulate our respiratory system.
  • Augment our muscle contraction speed. Something that will let us do faster movements.

2.     Total Body

Surf is a dynamic and demanding sport. A sport that makes our bodies move in a tridimensional space. That’s why we need to train our body through exercises that maximize all of the movements of our body.

For quality surf training, it´s essential to do exercises that combine all of our body parts; from the shoulders, to the core and down to the legs.

3.     Balance and coordination

Balance is one of the most important qualities for a surfer. A good training program for surf can be improving your balance. That way you can not only get better reaction times, but also have more strength, agility and coordination. You will also be helping to protect your joints and prevent lesions.

4.     Strengthen the Core

The core is the whole abdominal region and lower back. It’s the center of gravity for the body. The nexus that unites the lower with the upper and a key place to develop you balance stability and coordination. That’s why it´s important to work out and strengthen it.

5.     Shoulder and back exercises

Paddling can be one of the most exhausting aspects about surfing. But it´s important to have resistance and strength especially in the shoulder, back and again core areas. If our shoulders and back gets used to the effort, we will get less tired paddling and we will also longer in the water and get that extra power when paddling to catch the wave.

One of the aspects to take into account when working shoulders and back is our scapula and rotators in our shoulders. These last are a group of muscles and tendons that are stuck to the bones of the shoulder joint. These lets it move and stay stable. We should do extra work in the shoulders and back to get a stronger upper body and be more resistant when surfing.

6.     Don’t forget about resistance

A session with strong waves and powerful currents can be exhausting. The training routine specific for surf should also include exercises that improve our resistance and permits our body to endure long bouts of time exercising.

One of the best ways of training resistance is with interval training. Surf requires series of explosive energy combined producing long term energy. For example: “A sprint uphill and a walk downhill” would be an adequate training method that has changes in rhythm.

If you plan a training regime and are disciplined to do it weekly your surf level will go to another level. You will feel more secure, prepared and confident when you get in the water. In the end, a good physical state will let us center our mind in what´s really important, the wave that we want to surf.

Visit our Youtube Channel, where we will be showing different training and exercises focused on our favorite sport. Surfing.

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