Surf Training Tips
The swell is here in SoFlo (well, the hurricanes were) so let’s talk about how your fitness game can increase your wave count! These are 5 well-rounded tips to help you become a fitter surfer. More of a visual person? Click here for my YouTube channel!
Paddle Strength: To improve your paddle strength, focus on exercises like push-ups, pull-ups, and lat pull-downs. These movements mimic paddling, building up endurance in your shoulders, back, and arms. Click the image to the right to see one of my favorite pulling exercises! Perform 3-4 sets of 10-15 reps. Rest about 1-2 minutes between sets.
Balance and Stability: Single leg and single arm work are your friends here! I love incorporating split squats, pistol squats, and single-arm plank variations into my daily training. I also enjoy kettlebell around the worlds! Balancing on one foot with the toes of your other foot in a kickstand position, grab a kettlebell in your right hand and bring it across your body to the left hand, then behind your back, you’ll switch it back to the right hand so it goes around your hips. Perform 5-10 reps each way for 2-3 sets. This is a great warm-up movement.
Core Strength is Your Anchor: Exercises like planks, Russian twists, and leg raises will build the core stability needed to pop up and stay centered on the board. You can also incorporate rotating medball throws against the wall to help you increase the power of your turns.
Cardio Endurance for Long Sessions: Surfing often requires long periods of paddling and waiting for the right wave. Running, swimming, or cycling can improve your cardiovascular endurance, so you can stay strong and energized throughout your surf session.
Yoga for Flexibility and Mental Focus: Yoga can increase your flexibility and improve your balance, helping you flow with the waves. Incorporate movements like downward dog, warrior poses, and cat-cow stretches to stay limber. Plus, meditation can help build the mental focus needed for reading waves and timing. It can also help you stay calm during a wipeout, hold under, or if there’s an incident in the water.