Surf Fitness Program: Boost Strength, Balance & Endurance

Is Skateboarding Good For Surf Training?

December 16, 2023June 11, 2023 by Luke

Skateboards were invented long ago by surfers who wanted to surf the sidewalks when not catching waves. Sure, they aren’t the same sport, given the difference in the surfaces ridden, but they share similar techniques. So, many surfers skate for fun and to practice skills in a more controlled environment. Skateboarding is a good tool for surf training, provided it is not the only form of practice. You can practice valuable techniques while working on your fitness, balance, concentration, and strength. However, skateboarding will not teach you how to paddle or understand the fickle nature of waves. In any training regime, knowing what you want to improve is good. You can enhance specific surfing techniques like balance, footwork, cutting, and board control with intentional practice on a skateboard. Doing so won’t make you a pro surfer, but the board time and muscle memory will undoubtedly help. Benefits Of Skateboarding For Surf Training Skateboarding is beneficial for surf training if you have already got some experience on a surfboard. You can use your skateboard to practice critical skills used in surfing, especially if you live somewhere where good waves are absent or inconsistent. Discussed next are some benefits of skateboarding for surf training: Skateboarding Improves Balance And Coordination The balance required in skateboarding is much like the unique type of balance needed in surfing. For instance, you can practice the following balance and coordination skills as part of your cross-training and fitness regime. Carving and turning are basic maneuvers used in skateboarding and surfing. Practicing leaning and adjusting your balance on a skateboard will help improve your bottom turn and carving skills in the waves. Stopping and stalling on a skateboard helps you get barreled in surfing or return to a wave’s energy zone. Slowing down on either of these boards requires you to shift your body weight to the tail without losing your balance or falling off. Helps Build Core Strength And Stability Skateboarding helps to maintain your core strength and stability when you’re not surfing, working, or sleeping. Such stability and core strength are vital for functional fitness and executing those advanced maneuvers on a surfboard later. Skateboarding Enhances Board Control And Foot Placement Board control and the correct foot placement are imperative for riding a wave to the max. Unfortunately, since we don’t all have access to consistent, excellent waves to practice these skills, we can do a bit of training on a skateboard. As mentioned, you slow a skateboard or surfboard by shifting your body weight to your back foot. However, you can also practice board control and foot placement by learning a critical maneuver on your skateboard: the ollie. If you know how to ollie on a skateboard, it opens you up to the world of aerial moves in surfing. All that fancy footwork on your skateboard creates muscle memory and sets you up for a splendid time of planned acrobatics in the surf. Skateboarding Offers A Similar Sensation To Surfing Skateboarding can offer a similar sensation to surfing, depending on what, where, and how you’re riding. For instance, you’ll find practicing in a skate park is more like surfing than cruising down a straight, flat road. So how else does skateboarding benefit surfing? The two board sports share a few fundamental elements, allowing you to practice despite the surf conditions. When used intentionally, skateboarding can benefit your surfing by helping you: Improve your flow, Visualize new lines, Experiment with new carves, Work on your timing and focus, and Create your suave surfing style. Drawbacks Of Skateboarding For Surf Training As helpful as skateboarding can be for surf training, it can negate some of your progression if not done right. But how so? Skateboarding And Surfing Use Different Movement Patterns Skateboarding and surfing share a few similarities, but many movement patterns differ. For instance, a large portion of surfing requires you to lie on your belly and confidently paddle while you wait for a wave, and skateboarding doesn’t teach you how to do that. Skateboarding Lacks The Resistance And Instability Of Water When skateboarding, you must contend with the certainties of gravity and solid ground. But the ocean is a different animal altogether. It’s moody and constantly changing, and no amount of skating can prepare you for a session in deep water. For example, you can only learn to survive being churned underwater by spending quality time in the waves – either with or without a board. Skateboarding Can Lead To Bad Habits On The Board You need to balance out your skating with surfing time to avoid reinforcing habits that aren’t ideal for surfing. If you’ve developed bad habits from skating, you must unlearn them to progress with your surfing. You can do this by retraining in the surf or practicing the right skill on your skateboard. How To Incorporate Skateboarding Into Your Surf Training Skateboarding can be helpful for surf training if you don’t rely on it as your sole training method. Here are some great tips to help you to incorporate skateboarding into your surf training: Use skateboarding as a complementary exercise to surfing. Not only is it like surfing in many respects, but you’re also getting valuable time on a board that helps you focus on mastering specific techniques. Additionally, you can use skateboarding as a cross-training or warm-up activity before hitting the surf. Focus on specific movements and techniques relevant to surfing. Skateboarding allows you to repeatedly practice appropriate surfing movements and techniques even when the surf isn’t great. Find a local skate park or DIY spot to practice. A skate park offers more opportunities to practice surf-related techniques than a flat surface would. For instance, you can practice kick turns, work on your floaters by doing 50-50s, practice your airs, slides, and carving on big ramps, and get valuable pocket practice. In the absence of a skate park in your area, you can make a DIY setup with a few ramps and ledges. Practice using a surf skate. If … Read more

How To Get Better At Paddling For Surfing

December 10, 2023May 28, 2023 by Luke

When you start surfing, the first thing that hits you square between the eyes isn’t a spray of water but rather how difficult it is to paddle. After a first session, you might feel all your shoulder, back, arm, and even finger muscles torn to pieces, indicating that you must practice the skill of paddling continuously. To enhance your paddling skills when surfing, you must apply the correct body position and ensure that your paddling technique is on par when paddling your hands and arms through the water. Regular exercise helps strengthen the muscles used for paddling, instantly improving your paddling skills. One of the very first surfing skills that you must learn to master is paddling. Even before you dream of basic skills such as the pop-up, bottom turn, and cut back, paddling is the one you need to focus on with all your energy because it’s a skill that saps your energy in the beginning. This article will highlight ways to improve your paddling skills. The Importance Of Paddling In Surfing If you’re contemplating joining the surfing world, it’s essential to know the following from the get-go. Without a strong upper body, which includes arms, back, shoulders, and neck, you will struggle to enjoy surfing to the fullest. Paddling, of all the surfing components, may seem the least important skill to master, but in truth, it’s the skill that elevates the surfing experience to another level. Ask experienced surfers how much paddling they do in a single surf session and wait for the 90%-of-the-time answer. Most of the time you will ever spend on a surfboard will involve paddling. So, it’s in your best interest to become efficient in paddling as quickly as possible for your sake and the surfers around you. Every surfer needs a good paddling technique to help get to the best surfing positions, navigate past other surfers without causing a hindrance, and ultimately catch and surf the waves. Paddling is a skill set that needs to be developed and practiced, as without proper paddling technique and a strong body that ensures paddling endurance, you will struggle to do the following consistently: Catch a wave: You will only catch waves with a suitable paddle technique. Upskilling your paddle capabilities will allow you to position yourself favorably for an incoming wave. Paddling moves you around in the water as you search for the best spot to sync with the waves. The best surfers are the best paddlers; you only catch the best waves with an efficient paddling technique. Stay in the water longer: If you can’t paddle, you can’t surf. Floating around on a board at the mercy of the ocean because your arms are sore and you can’t paddle anymore isn’t surfing; it’s more a case of surviving. In the beginning, as you slowly but surely build up your strength and technique, expect shorter surf sessions. Once you have gained paddling endurance, you will find that you can maneuver much better while in the water, and you won’t get so tired so fast. Distance: Paddling gets you around when in the water. On days when you need to cover a fair distance to get to the gnarliest waves, you will miss out if you can’t paddle efficiently. If your paddling technique is lacking, you will struggle to move to alternative surf spots, as you will get fatigued reasonably quickly when employing the wrong method. How To Improve Your Paddling Technique When you look at any successful surfer or sportsman, all we see is greatness. The ease with how these famous sports stars perform in their designated fields is always astounding and impressive, especially when trying your hand at the respective sport is difficult. We don’t see the hundreds of hours these superstars put in behind the scenes. We don’t see the blood, tears, and sweat. It’s the same with paddling. If you practice and implement what works for the surfers before you, you will indeed become a surfer with a good paddling technique. If you’re serious about surfing and want to improve your paddling technique, then the following tips will help you become a more efficient paddling machine: Focus On Your Body Position When paddling in the water, it’s essential to maintain the correct body position on your surfboard. What’s the correct body position when paddling? The head must always be upright, with your chest pushing forward, creating an arched back with raised shoulders. Your hips should be low in the water, improving your speed by reducing drag. Keep your feet together and out of the water, as feet touching the water creates foot breaks! Your body weight should rest on your sternum. Focus On How You Position Your Body On The Surfboard Align your whole body on the stringer, ensuring no leaning or rolling to one side. When you’re paddling out, your weight can be farther forward compared to when you’re paddling to catch a wave. You’ll struggle to get the surfboard to the plane in the water when you’re too far back. You’ll notice drag in the nose area when you position yourself too far forward. You’ll see how smoothly you glide through the water when you balance your weight perfectly. Focus On The Position Of Your Fingers, Hands, And Arms Push your fingers tightly together as if you’re forming a blade with them or slightly apart. Keep them stiff as you scoop them through the water, fingers pointing forward and palms down. Keep your wrists firm. Keep your shoulders high as your hands enter the water, focusing on slightly bending your arm as you reach forward to stroke through the water. Ensure you stroke past your body; you want long deep strokes, not short, fast ones! Practice your strokes so no surface splashing occurs; dig deep and as far back as possible. The greater the surface area that your hand, forearm, and arm move through, the faster the speed of your board. Focus On Your Breathing Technique Taking … Read more

Surfing Warm-Up: Proper Preparation

December 17, 2023May 26, 2023 by Luke

Any decent workout begins with a warm-up; the same goes for surfing! It is essential to prepare properly to get the most out of your surfing session, and doing a good stretch will give you all you need to catch some gnarly waves and surf them well. There are multiple reasons why a proper surfing warm-up is necessary, including increased mobility, improved oxygen levels, injury prevention, enhanced muscle temperature, improved energy levels, and mental preparation. These surfing warm-up benefits are essential for improved performance. To get your surfing prep underway, this warm-up focus will equip you with all the information you’ll need to nail your warm-up every time, yielding surprising results when you’re out on the water. How To Warm Up For Surfing: Tips And Techniques For A Safe And Successful Session Some believe they may look like a kook when they warm up before a session, but pro surfers do it all the time before competitions, and it’s genuinely in your best interest to get your pre-session flowing. Also, nobody likes an injury, especially when it’s entirely preventable by trading in ten minutes of your time. Do you want an extra performance boost? Pre-surf warm-ups are your answer, thanks to improved oxygen flow, warmed-up muscles, and increased energy levels. Warm-ups are simple and offer you so many benefits – it’s an opportunity you don’t want to pass up. Warming up doesn’t just prepare your body – your mind gets ready too! Due to increased oxygen flow and the slight exercise you put your body through, your body releases hormones like cortisol and epinephrine, which manage your energy levels before you even begin surfing. In summary, the benefits of a pre-surf warm-up include: injury prevention amplified mobility improved oxygen exchange increased muscle temperature improved energy levels boosted performance mental preparation Tip #1: Take It Easy You might think warm-ups are tedious and energy-consuming, but that is not true. Warm-ups are supposed to be short and non-strenuous. Your prep should only last between five and ten minutes. Surfing warm-ups are yoga-inspired and low-impact but still give your muscles what they need to function when you catch some waves. Warm-ups are not supposed to feel like a workout; you’re probably over-exerting yourself if it feels that way. Relax and focus on getting the movements right instead of doing them as quickly as possible. Feel the flow and enjoy moving your body – you’ll notice how much your warm-up makes a difference once you’re on the water. Tip #2: Focus On Breathing Since yoga is a surf-warmup inspiration, you should get some breathwork into the warm-up mix to facilitate relaxation, proper oxygen flow, and release of necessary hormones. Breathwork also prevents muscle fatigue. When you breathe during warm-ups, you need to inhale through your nose until you feel as if your lungs have reached total capacity, pause briefly, and then exhale through your mouth, slightly forcing it out using your abdomen. Never hold your breath for long periods! You’ll want to follow the ‘exhale on exertion’ rule to ensure you get your breathing right, meaning that you should breathe out when you use the most energy, like when moving a muscle into a strenuous position. So, breathe in as you act out a movement, and exhale when you’ve completed the muscle placement. Tip #3: Warm-Up Key Areas You use your hands, arms, neck, shoulders, spine, abdomen, hips, and legs to surf, which are the key muscle groups you must focus on during a warm-up routine. You should preferably make room for all these muscle groups, but your hands and arms aren’t 100% necessary if you feel impatient. Your core focus should be on your shoulders, spine, hips, and legs, as that’s what you use most, and loosening them up will give you results and prevent serious injury. If you have any particularly stiff muscles, be sure to add them to your warm-up regimen and give extra focus on them as they are injury prone. Pre-Surf Warm-Up: Essential Exercises To Get Your Body Ready A pre-surf warm-up happens outside of the water, as it partially preps you for water temperatures. In-water drills aren’t as necessary as pre-surf ones because they’re more of a practice and water acclimatization than anything else – but we’ll delve further into them in a moment! You can perform your pre-surf regimen on the beach or nearby grass. These following pre-surf warm-ups are the main ones that focus on multiple muscle groups, but you can find others that work just as well. Remember to breathe out when you exert your muscles! Six to eight reps of each warm-up will be sufficient. Neck Rolls Neck rolls help prepare your neck and cervical spine. You start by standing in a proper posture, relaxing your shoulders, and looking forward. Tilt your head to your chest, and roll it until it moves above your shoulder. Rest for a second and roll it back to the center. Then roll it to the left, hold it, and repeat in the opposite direction each time. Torso Twist Keep your arms extended and slightly loose. Sway them all the way right while twisting the top half of your body with them until you’ve turned them as far as possible. Use your left leg while doing this to lean right into the twist. You can dip into a slight squat as you twist past the center of your body. Then you should sway your body and extended arms to the left, using your right leg to lean into it. Repeat from left to right and back again. There should be a seamless flowing movement when you twist from side to side. Spinal Roll Stand up straight. Start inhaling, hunch your shoulders forward, and slowly reach for your toes while rolling your spine along. Once you’ve got as low as possible, you can exhale. Then slowly rise, moving your spine upward, and once you’re back in a standing position, angle your shoulders backward. This movement is all in … Read more

Top Surf Yoga Retreat | Travel Guide

December 17, 2023May 20, 2023 by Luke

Yoga and surfing have become increasingly popular among people who want a healthy lifestyle. Also, it is a way to connect with nature, a major encouragement for many. Suppose you are seeing a combination of these two practices. In that case, a surf yoga retreat is the best place for you as it allows you to immerse yourself in a week-long experience of yoga, surfing, and relaxation in nature. You can visit many surf yoga retreats, making it easy to get confused. But if you are looking for a place in a charming coastal town that offers the setting for surfing, and a picturesque ambiance, you’ve come to the right place. Our experts have handpicked the best all-inclusive surf and yoga vacations to visit. Best 8 Surf Yoga Retreats to Visit If surfing with the best boards or a yoga vacation seems pleasing, know you can find incredible yoga and surf retreats worldwide. Here are the eight best yoga and surf retreat to visit. Bodhi Surf Yoga Located in the Bahia Ballena-Uvita, Bodhi surf yoga was founded in 2010 by three surfer enthusiasts from different corners of the world. The mission of this retreat in Costa Rica was to educate, inspire, and empower visitors to live more sustainably through yoga, surfing, nature immersion, and community engagement. This retreat hosts three different modalities of camp; the Bodhi Awaken, a two-week long bodysurfing ocean awareness of surfing and yoga. The Bodhi Family is a one-week camp for families passionate about surfing. In contrast, the Bodhi Sessions is a one-week camp for adults who want to surf and engage in yoga sessions. At each of the camps, surfing is taught theoretically and practically to help you understand the fundamentals of surfing. The accommodation is also decent, with options for four and a maximum of 10 guests per week in either bungalows or rooms. The bungalow has a kitchenette, and the rooms have a shared kitchen. Overall, this surf yoga retreat is affordable for everyone. Surf Simply – Surf Yoga Retreat The surf is another surf & yoga retreat in Costa Rica in the Playa Guiones, Nosara. Founded in 2007 by Rupert Hill, Surf has since grown to be one of the most renowned retreats in Costa Rica. As a high-end coasting resort with luxurious buildings and professional coast, it makes sense why it books visitors all year long. This resort in Costa Rica runs coaching courses in Peru, the UK, and parts of Indonesia and France. So, if you want to take your surfing skills to the next level, the surf is a destination located on the edge of the nature reserve. The course includes a seven-day session from Saturday until next Saturday. The accommodations at surf hold awards for minimizing the environmental impact on its construction and everyday operation. It has ten bedrooms with king-size beds, an air conditioner, Wi-Fi, shared living space, a pool, a hot tub, and many more. Surf Simply’s approach to increasing the quality by limiting its visits to only 12 surfers a week makes it a competitive destination. Sansara Surf and Yoga Retreat Created to share space to encourage surfers to tap into their potential, Sansara surf and yoga resort is perfect for all surfers. At Sansara, it helps surfers restore their balance and draw energy from the community, whether through inspiring yoga or surf retreats, healing exercises, and creative dining experiences. Sansara retreat is a destination for every surfer, irrespective of your skill level. As an eco-resort, it is surrounded by lush tropical forests and pristine beaches where you can practice catching waves in real time. The unique experience with yogis and suffering helps you build a community of like minds. Visitors at Sansara can choose from various accommodations, such as oceanfront villas, cozy garden cabanas, and so on, all designed to provide relaxation and comfort. The retreat features a beautiful infinity pool, delicious restaurants, and a range of wellness activities such as meditation, hiking, massages, etc. Don Jon’s Surf and Yoga Lodge Located in Santa Teresa, Costa Rica, Don Jon’s surf and yoga lodge is a world-class sport with beautiful waves. Its white sand beaches and picturesque sunsets make this destination perfect for connecting with nature. It is a laid-back destination known globally for its stunning natural setting. Guests who want to experience the authentic and comfortable Costa Rican experience can do so at Don Jon’s surf and yoga lodge. The retreat features a beautiful outdoor yoga shala, a refreshing saltwater pool, and a healthy and delicious restaurant for refreshing and international cuisines. Don Jon’s Surf and Yoga Retreat are dedicated to providing guests with a holistic experience that nourishes the mind, body, and soul. In addition to surfing and yoga, guests can enjoy various wellness activities such as massages, acupuncture, and Reiki. With its focus on community and sustainability, Don Jon’s Surf and Yoga Retreat is the perfect destination for those seeking a transformative and rejuvenating experience in the heart of Costa Rica. The Salty Pelican Retreat The Salty Pelican Retreat, a surf & yoga retreat in Sri Lanka, is a laid-back and charming destination in Portugal. This retreat is a place that offers its visitors a balance of relaxation, surfing, and yoga. And its proximity to the beach makes it a place to get the best surfing classes and yoga sessions for those looking to refresh their mind. The Salty Pelican also offers comfortable and cozy accommodations to its visitors, all of which are designed with bohemian and rustic style. Its accommodations reflect its laid-back vibe, where guests can enjoy the beautiful ambiance of the outdoors from the terrace or converse with like-minded surfers at the cozy indoor lounge. Also, this destination offers guests several wellness activities they can engage in, such as massage, hiking, and so on. Guests can also take their time to visit nearby attractions in Lisbon and Sintra to boost their experience at this retreat. Adventure Yogi Cornwall Retreat The Adventure Yogi Cornwall Retreat is a unique and … Read more

Surfing Mobility Exercises: Surf Performance

December 16, 2023May 18, 2023 by Luke

Surfing is an addictive sport that is healthy for the body and mind. But the activity comes with a large portion of physical and mental demands, along with a side order of risk. It uses the entire body and requires focus. But as holistic as the sport is, it doesn’t provide everything. Hence the need to incorporate surfing mobility exercises to help reach peak performance and minimize risk. Surfing mobility and strength exercises increase mobility in the hips and spine and improve core strength, protecting your back, shoulders, and neck. They boost stability in key joints, such as hips, knees, and ankles. They can also improve flexibility which enhances your agility and power. Surfing, like gymnastics and ballet, requires the body to be strong and flexible but have stability. If the body isn’t flexible enough, strokes are inefficient, the popup is cumbersome, and the dexterity on the board is lacking. Yet, if the back hyperextends and essential joints wobble, balance is lost, injury risk is raised, and performance suffers. This is why surfing alone will not achieve peak performance. Introduction To Surfing Mobility Training Surfing mobility training incorporates off-the-water exercises that improve strength, flexibility, and stability while reducing injury risk. Exercises can be cross-discipline, using exercises found in yoga, Pilates, and the gym, such as squats. However, most are performed on stable surfaces, as studies have shown that doing so on unstable surfaces can have detrimental results. In short: surfers already have enough unstable surface training by virtue of their sport. They must incorporate on-the-ground exercises and stretches to create a more holistic regime. Benefits Of Surf Mobility Exercises For Surfers The benefit of surf mobility exercises for surfers is better performance while reducing injury risk. For instance, rotation of the shoulders, trunk, and hips is essential for creating powerful, dynamic turns that are fun and wow the crowds. But these maneuvers are not just a matter of power and suppleness. Flexibility combined with power that lacks control can lead to hyperextension injuries in addition to lacking the agility and grace surfers crave. In addition, the body must be able to cushion itself from the forces exerted against it, and there are many thanks to the variables of the sea and the sport. So again, surf mobility exercises enhance a surfer’s performance on the water while making them less likely to be injured. In the end, the better we take care of ourselves, the longer we can enjoy the sport. Top Surfing Mobility Exercises To improve Surf Performance Ready to get started in your new on-the-ground training regime? Here are some top surfing mobility exercises to improve your surf performance. Hip Mobility Exercises Hip strength and mobility are crucial to surfing. They and the pelvis connect the upper body with the lower. If hips are stiff and weak, they impact surfing performance and cause injuries to the back and lower extremity joints, especially in the knees. Many people who think they have bad knees actually have tight hips. However, too many surfers leap into dynamic stretches without establishing the fundamentals. So before you get fancy, start with some basics. 90/90 Hip Stretch The 90/90 hip stretch is the foundation for many advanced surfing mobility exercises for the hips. Sit down on the floor. Extend your right leg in front. Bring your right foot towards your left hip until you have achieved a 90-degree angle. Your knee and outer thigh should remain on the floor and be extended forward. The calf and ankle should align with the bent knee, parallel to your pelvis. Extend your left leg out, in line with the hip. Keeping your thigh straight out from the hip, bend the knee so your left calf and foot point straight back. Both legs should now be at 90-degree angles, making L shapes. Keep your torso upright. Keep your shoulders and pelvis squared. Breathe into the stretch. After holding for 20-60 seconds, change the legs, with left in front and right in the back. Hold again. Watch this Youtube video for how to do the basic 90/90 and begin to increase it into a more intense stretch. Curtsy Lunge Front, back, and side lunges are taught in PE classes around the United States and are excellent for exercising the hips. But the curtsy lunge is only starting to gain the recognition it deserves and should be part of every surfer’s mobility exercise regime. Begin standing, feet shoulder-width apart Step your right foot back like you’re going to curtsy. Thus, your right foot is left of your left foot. Now bend the knee (and pretend you’re in The Game of Thrones). Return feet to side by side. You can now alternate or do all the reps on one side first before switching. As you improve, feel free to add some weight. Do better with visuals? Here’s a YouTube demonstration. Shoulder Mobility Exercises Surfing makes high demands on the shoulders, from paddling out to the all-essential popup. The joint must be strong and supple yet have rock-solid stability, or injury will occur. Here are two stretching and posture exercises to incorporate into your routine. The Sleeper Stretch The sleeper stretch focuses on improving range and rotation by concentrating on the teres minor and infraspinatus muscles. The stretch technically needs no equipment, but you will find it more comfortable with a pillow under your head. Lie on your right side. Bring the right elbow out, in line with your shoulder Bright your right hand up so the arm is now making an L. Take your left arm and press the right hand toward the ground Hold where you meet resistance for 30 seconds Release, bring the L back up, and repeat When finished, repeat the exercise on your left side Need a visual? Here is a YouTube demonstration of the sleeper stretch. Standing Wall Angel And Advanced Variation The standing wall angel is excellent for posture and scapular control. Find a nice, flat wall you can lean … Read more

Strength Training For Surfing

December 18, 2023May 18, 2023 by Luke

There’s no doubt that surfing is a physically demanding sport, and surfers need the strength, endurance, balance, and stability to tackle the toughest waves. Even the best surfers need to work on their surfing skills and techniques, which aren’t limited to the water. So what can surfers do to crush their competition? They can do strength training. Strength training for surfing do include lifting, not to bulk up but to increase surfers’ strength. Strength training benefits surfers in many ways; it helps improve muscular endurance and strengthens their core, making them more capable of handling challenging waves. Many surfers incorporate strength training into their daily routine, and this doesn’t just involve lifting weights but includes a series of exercises to strengthen their muscles so they can surf better. But what other benefits does strength training have for surfers? The Benefits Of Strength Training For Surfers Strength training has been around for a while, but only recently has it become even more popular with surfers. While surfing may look easy, it requires a lot of physical strength. Surfing requires you to use a lot of muscle groups to paddle, keep you balanced, and help you navigate through the waves. When you think of surfing, you wouldn’t believe that it uses almost every muscle in your body, but it does. Along with activating numerous muscle groups, surfing also requires mobility, strength, and coordination, all of which can be improved with strength training. A few more benefits of using strength training include: Increased Confidence In The Water When surfers adopt a strength training routine, their body changes. They gain muscle tone, perform better and confidently handle challenging situations while surfing. Professional surfers know that it’s not just about talent but about adopting a few techniques to help enhance their skills and help them reach their peak physical performance. Strength training can be challenging, and surfers may hit their mental walls when they train. However, if they have the strength to continue, they’ll be more confident in their abilities and may take more significant risks, and are more likely to win. According to a study by Newcastle University, strength training with weights makes your nervous system more robust, making you perform better. This is especially beneficial for surfers who experience the fight or flight feeling when faced with a massive wave. More Endurance And Energy Surfing is an endurance sport, and surfers must sustain between 2 and 4 hours of activity. When riding the waves, surfers are faced with the unpredictability of the ocean, and with one swift wave can be wiped off their board. Having endurance and energy can help keep them going. So how does strength training give surfers more endurance and energy? When strength training is performed correctly, it improves muscle strength through a method of resistance, such as weights. More muscle strength and tone increase endurance, and surfers can keep going without feeling burnt out. Increased Power Strength training increases the power of your muscles, which allows better speed while on your board. The more force applied during surfing through movements like paddling and bottom turns, the better your agility, pace, and refinement through each move. Improved Stability And Balance Strength training can also include exercises that help with balance and stability. When surfing, these exercises develop sensory feedback, help improve posture and create a greater sense of awareness. Some exercises for improved stability and balance are overhead walking lunges, knee tucks, and alternating overhead presses. In addition, any strength training exercise that works your core or requires you to balance is a great exercise to improve your stability and help you balance better. Stability and balance are essential in surfing. Without balance, surfers won’t be able to stand up on their surfboards or stay standing as they ride the waves. Stability keeps surfers grounded to their board, and lots of core exercises are needed to increase stability. Prevents Injury Surfers want to prevent injuries. Unfortunately, injuries take time to heal, which means more time away from surfing. There are two main ways surfers can get hurt, and that’s from turns and paddling when surfing. The turns can injure a surfer’s back and hips, while injuries from paddling affect the neck, lower back, and shoulders. Paddling puts an increased amount of pressure on your neck, back, and shoulders. If these muscles are weak or you have a weak core, it will be more challenging to paddle and easier to get injured. Strength training helps prevent injuries by strengthening those muscles that help you paddle and make turns. The single-leg squat and body saw planks are beneficial exercises to help strengthen these muscles. Increased Paddle Endurance Surfers spend most of their time paddling, and the muscles used to paddle, like the shoulders, back, and arms, often take the strain from being overworked, which can lead to muscle fatigue. Therefore, to increase paddle endurance, surfers need to adopt a few compound exercises focusing on strengthening these muscles. Compound exercises to work these muscles include pull-ups, squats, and push-ups. As the back, shoulder, and arm muscles become stronger, they are able to work together to paddle more efficiently and for a longer period of time. Best Exercises For Strength Training For Surfing Surfing requires the perfect balance of strength and endurance. Surfing also places an intense demand on a surfer’s core strength, leg muscles, and cardiovascular system. Strength training not only strengthens these muscles but has additional benefits, such as improving the quality of sleep, protecting joints, and increasing bone density. A few of the most beneficial strength training exercises for surfing include: Inverted Rows Inverted rows have numerous benefits, including strengthening your back muscles and correcting muscle imbalances. You can add many variations to this strength training exercise, like bending your knees, elevating your feet, and adding a few weights for resistance. Inverted rows are great for building your back muscles. Incorporating this into a strength training routine will help surfers strengthen and develop their rear deltoids, the muscles used to … Read more

Pro Surfer Workout Routines

December 18, 2023May 18, 2023 by Luke

Surfing is a fun and exhilarating sport, but it is a professional career for many surfers. Whether you enjoy surfing as a casual sport or as a pro, it requires a certain amount of fitness to avoid injury and improve your skill level. If you are a surfer or considering taking it up as a sport, you need to know how to keep and stay fit to reach your full potential. Pro surfer’s workout routines target specific muscles to improve their surfing skills. Pro surfing requires good balance, core strength, flexibility, and stamina. Certain muscles work harder than others and require a target fitness program to ensure the best performance. Every surfer needs to stay fit and exercise regularly to keep their body in shape to tackle the waves. There are various ways to exercise if you are a surfer, but understanding the various workout routines and what muscles it targets is the best way to improve your surfing skill and avoid injuries. Let’s look at some workout routines and how surfers stay in shape. The Importance Of Fitness In Surfing The ocean is a playground for surfers, but its powerful waves are often underestimated. The ocean’s unpredictability has caused many surfers to find themselves in trouble, and fitness is crucial to avoid injury. Whether you’re a novice or a seasoned surfer, incorporating the appropriate exercises into your routine can improve your surfing abilities, boost your self-assurance, and prepare you for unforeseen circumstances. Here are five reasons why fitness in surfing is essential and how a surfer can benefit from making it a priority: 1. Improve Performance Riding a wave takes a lot of energy, and strong, exercised muscles improve a surfer’s ability to tackle the ocean without fear. Confidence is a big part of surfing; fitness provides the surfer with endurance, improving their maneuverability and surfing performance. To improve your surfing, you need to trust that your body will not fail when you push its limits, and fitness is an essential factor in taking your surfing skill to the next level. 2. Enhance Balance And Stability Having balance is crucial when it comes to surfing. Without it, your chances of improving your surfing skills are minimal. Surfers who want to take on those big waves need to be surefooted, and that takes skill but, more importantly, a fit body. A surfer’s muscles must be strong and react quickly to sudden shifts and body movement to power through a wave. Exercised muscles provide surfers the needed strength, and a fit body provides endurance to improve balance and stability to stay on the surfboard. 3. Increase Power And Stamina All surfers respect the ocean for its strength, but mostly because it is unpredictable and has caused many injuries and worse. One of the leading causes of surfer injuries is fatigue, which leads to waves overpowering them, causing serious harm. Being fit often gives a surfer a fighting chance when they are overpowered by a wave or find themselves dragged too far out by the ocean. Paddling to the big waves often takes more power and stamina than riding a wave. A good fitness level can give you more time to practice and enhance your skills while assisting you in any trouble on the water. 4. Enhance Flexibility And Core Strength Flexibility is essential for surfing; some maneuvers push the body to twist and turn unnaturally. Core strength provides surfers with the ability to balance while their body twists, plus it prevents muscle injury when the muscle performs. Take Pilates and Yoga as examples. These fitness exercises are highly effective in strengthening your core, improving flexibility, and providing stability to your body. 5. Fast Recovery Timesg Every surfer, at some point or another, gets injured, even if they are fit and well-exercised. The advantage of being fit is that the body recovers faster, and a quick recovery makes a big difference if you are out on the ocean. Pro surfers cannot afford to be off the ocean for too long, and getting back on a wave is essential. Improving fitness prevents sore muscles giving you more time riding waves. Pro Surfer Workout Routines Pro surfers rely on their strength, balance, endurance, agility, breathing, and flexibility to take their surfing skills to the next level. To perform at 100% capacity, surfers have an advanced workout and exercise routine. Here are the areas pro surfers concentrate on when working out: Strength Surfers focus on flexibility, strength, and efficiency to increase their energy levels. Building strength is essential to save energy throughout those exhausting hours on the ocean and each exertion. Exercising the lower body is essential to get up and secure balance on the surfboard, and good upper body strength provides stronger paddling. Squats are great for building strength. How many reps and weights are up to each individual? However, pro surfers should do squats at least three times a week and increase their weight to improve their strength. Lunges increase the strength of the lower body, and surfers who prefer body-weight lunges must do 3/4 sets of 15 to 20 reps per leg. Core strength is essential for pro surfers to stay balanced, and lifts, planks, weighted sit-ups, and side planks are important exercises. Pro surfer JD Irons does 30 sit-up sets in a 40-minute routine. Upper body strength improves paddling out, and pro surfer Courtney Conlogue does sledgehammer swings, deadlifts, rope pulls, battle ropes, and pull-ups. Endurance Endurance goes hand in hand with strength, strong muscles require less energy to perform, and surfers can ride waves for longer. Cardiovascular exercise is essential to improving endurance, and pro surfer Travis Mellem paddles, swims, or cycles six days a week for 1/2 hour. Pro surfer Courtney Conlogue uses Tabata rounds to increase her heart rate, and it involves intense activity for 20 seconds and 10 seconds of rest, for four minutes in total. Balance Pro surfer Mick Fanning swears by yoga, saying that “…classics, such as the tree and the boat, are good … Read more

Common Surfing Injuries: What You Need to Know

December 9, 2023May 18, 2023 by Luke

If you enjoy adrenaline, speed, water, and risk, surfing may be the sport for you. But before you get in the water, it is always good to know about the possible injuries you may sustain, and understanding how to avoid them is equally important. Though one of the biggest fears for anyone catching waves may be shark-related, some injuries are much more common. Below, we discuss them in detail. The most common surfing injuries include dislocations, concussions, and head injuries, but may also include more specific injuries such as “surfer’s ear.” Though you may be unable to avoid them all, using the right equipment and practicing body awareness may help reduce the risk of serious injury. Whether you’re newer to the sport or a veteran surfer, knowing the injuries you may sustain and how to avoid them is valuable information to keep yourself safe and prepared in any situation. Let’s look in more expansive detail at the most common surfing injuries. We’ll also give you more detail on how to avoid these injuries and ensure you stay safe the next time you go chasing waves. Common Surfing Injuries Though there are more injuries that you may sustain while surfing, the list below is some of the most common ones. Surfer’s Ear Surfer’s ear, though common under surfers, isn’t a surfing-only injury but gets caused by prolonged exposure to cold water. Due to repeated exposure to water under 66°F, the ear’s bone develops growths that, while not initially harming the person, may cause other problems such as hearing loss, water getting trapped, and a build-up of thick or dry skin in the ear, along with recurring infections. Head Injuries And Concussions There are many possible ways that head injuries may occur while surfing, one of the most common being a surfboard hitting a surfer. With this in mind, some after-effects may include dizziness, confusion, and blurry vision. If a surfer sustains repeated head injuries, there may also be a chance of serious cognitive issues. Though concussions and other head-based trauma are common under surfers, there is also a chance that a concussion may result in loss of consciousness, with studies showing that up to 9% of participants have lost consciousness due to head trauma while surfing. Shoulder Dislocations As with many other sports, surfing also carries the possibility of dislocation, with shoulder dislocations being some of the most common. Shoulder dislocation may happen for many different reasons but putting your shoulder back into place as soon as possible is imperative since relocating after a dislocation can become more painful if you wait. You may be able to use one of these many techniques to fix your shoulder if you have the help of others; however, in severe cases when surgery is needed, it must get followed with immediate rehabilitation to ensure you can continue surfing. Ankle And Knee Sprains Another set of common surfing injuries are spraints, usually ankle or knee spraints, that may occur due to a wave hitting you too hard or slipping off your surfboard. Unfortunately, this is a common surfing injury since it is easy to have one foot slip off your surfboard while the other remains on the board; with the added pressure from a wave, it is easy for your foot or leg to go in the wrong direction. Cuts And Lacerations From Fins And Other Equipment Cuts and lacerations are the most common surfing injuries and can happen because of your or someone else’s surfboard or equipment or even because of rocks you can’t see or steer clear of. Though some of these may not be serious surfing injuries, it is always best to examine them to ensure you do not get an infection that may keep you out of the water for an extended time. Sunburn And Skin Damage Whether you were out for too long and sustained sunburn or have redness or rashes due to your wetsuit or chafing, these injuries can be very annoying, though they may not be the most severe. You can use several things to protect yourself from getting injured this way, but they are still some of the most common surfing injuries and can make your surfing experience less than optimal. Though most of the skin damage you may sustain as a surfer is minor, there are reports that surfers may be up to three times as likely to develop melanoma, a form of skin cancer. How To Prevent Surfing Injuries And Stay Safe In The Water Below we discuss some ways to avoid injuries and stay safe in the water. Wear Protective Gear, Including Helmets And Rash Guards Protective gear is essential while surfing, and it is best to remember that having fun in a way that will not lead to injury is much more important than looking good. If you want to enjoy surfing for a long time, using protective gear such as helmets to protect you against head injuries and rash guards to help prevent rashes is vital. Many people also recommend using full-length wet suits to help prevent sunburn and the possibility of developing melanoma. Practice Good Surfing Technique And Body Awareness Bad technique and not practicing good body awareness can cause many common surfing injuries discussed above. Whether you’re newer to the sport or have been surfing for years, good technique and body awareness are essential for keeping yourself and other surfers safe. If you use the correct surfing techniques, you lower the chance of sprains, dislocations, and head trauma due to collisions, and body awareness can also help you avoid cuts. Warm Up Properly Before Surfing Another great way to avoid sprains, tears, and dislocations is doing warm-up exercises before you get on your board. Some essential areas to warm up and get loose before you get into the water are your arms and shoulders, legs, glutes, ankles, and neck and back, if possible. You can find some great exercises here if you want to ensure your body is ready … Read more

Surfing & Skating: How Skating Can Improve Your Surfing

December 6, 2023May 7, 2023 by Luke

No two sports have had such a major impact on one another. Skating and surfing have been intrinsically interlinked ever since the first surfers in California invented skating back in the 50s. Surfers began trying to “surf’ outside the water and skating quickly, progressing into the radical skateboarding we see today. The maneuvers skaters learned out the water translated perfectly back into the Ocean, and both disciplines developed into their own separate counter cultures and million-dollar sports industries. In this article, we dive into the relationships between surfing and skating. We’ll explore the history of how surfing started skateboarding, how skating pushed surfing in terms of progression, and how skating made surfing more radical. We’ll also check out the different styles of skating, from surf skate carving to traditional skating. Finally, we look at how skateboarding can help improve your surfing. It’s a super interesting relationship, and there are no two similar sports. We have a bit to get through, so let’s dive in. Surfing Vs. Skating While both sports have similar aspects, surfing involves riding waves in the ocean, while skating involves riding a smaller board on land. This describes both disciplines in straightforward terms; surfers usually ride larger boards and may change their equipment based on conditions, whereas skaters will typically ride similar style boards. There are many ways to ride waves in surfing, from performance short boarding, long-boarding, barrel riding, big wave surfing, and fun-board riding. While skating comprises park, bowl, and street. Surf Skate & Traditional Skateboarding (Similarities & Differences) Surfing Board riding in water in varying ocean conditions Combines face turns, barrel riding, and Arial maneuvers. Styles include performance shortboard, longboarding, fun boards, and big wave surfing. Skating Board riding on land using a smaller board. Combines rail, flatland, bowls, and parks. Skating styles differ from bowl skating, street skating, and park skating. How Skating Improves Your Surfing There’s no doubt that skating can help improve your surfing. Because you’re not relying on conditions and ever-changing variables like wind, tide, swell, and sand, you can repeat and practice the same moves repeatedly. This makes the rate at which you progress in skating much higher than in surfing. So, if you can’t get in the water (nothing can replace surfing), go skating. Here are some transferable sports skills that will help you surf better. Balance Balance is a vital component of both surfing and skating. Both require an incredible degree of balance for even the most basic maneuvers. So, if you’re riding a skateboard when you can’t ride a surfboard, your body replicates the next closest body movement. Because your body is repeating similar actions, it triggers your muscle memory, making everything from stance, and moves more familiar. Footwork The small movements you do with your feet in skating and surfing are transferable. More so in surfing, when you perform advanced moves, you change your foot position back and forward based on your turn. Pushing and adjusting your feet as you skate helps you do this when you surf. Maneuvers Several moves in surfing are directly related to skating. If you’re using a carver surf/skateboard, moves such as pumping, carving, and even snaps are almost the same. So, if the waves are crappy, jump in a half pipe or bowl and practice pumping and carving repeatedly getting this constant repetition is the best land-based method of replicating surfing. Co-ordination Perhaps one of the biggest crossovers between surfing and skating is having the ability to use the top and bottom half of your body to be in sync to perform maneuvers and gain speed. The Origins of Skating & Relationship to Surfing Back in the 1950s, a group of surfers in California were sick of the wave-starved summers and crappy waves, so they devised a way to “surf” on land. This involved attaching rollerblading wheels onto boards and performing surfing-type moves on land. This is how skateboarding was born. After a draught in the 70s in California, surfers began using drained swimming pools to skate in, performing more radical maneuvers and learning airs. Because of how replicable and repeatable skating was, as conditions didn’t change like in surfing, skating progressed rapidly. Things got radical, and surfers soon began translating futuristic moves like airs and carves into the water. So essentially, things came full circle, from surfing starting skating and then skating progressing so quickly that it pushed surfing to be more radical. Christian Fletcher was one of the pioneers to start translating skateboarding airs to surfing, while Kelly Slater also used moves from Skateboarding to change how waves were surfed–sparking the Momentum generation (If you haven’t seen the movies, I’d highly suggest you check them out) and surfing in a way that combined the new school flare with old school flow. As surfers continue to push what’s possible in terms of airs and above-the-lip moves, skating and surfing remain more closely linked than ever before. Final Thoughts Surfing and skating have a harmonious relationship. With surfing influencing the start of skating and then skateboarding getting radical so quickly, it influenced surfing and pushed surfing further than anyone could ever have imagined. While nothing can replace surfing, skateboarding is, by far, the closest thing you can get to surfing on land. So if you don’t live near the sea and can’t get in the water as much as you’d like, the next best thing is skating. You only have to look at John John Florence’s skating to see how transferable some skills are between the two sports. An interesting history and two of the most closely related sports on earth. When you can surf, surf, and when you can’t, skate–you’ll improve your surfing exponentially. LukeLuke is an avid athlete and the driving force behind Surfhungry, a vibrant online platform dedicated to sharing the joy and passion of surfing and water sports with enthusiasts around the world. With a deep-rooted love for the ocean and a lifelong commitment to riding waves, Luke’s journey as a surfer has inspired him … Read more

Surf Training on Land: How to Train

December 11, 2023May 1, 2023 by Luke

Nothing can replace surfing, and no exact movement replicates what we do when surfing a wave. However, we don’t all have the luxury of surfing all day, every day–dedicating our entire lives to improving our surfing. I know how it is. Life gets in the way, responsibilities crop up, and finding time to surf and chase swells falls by the wayside. But don’t stress; this doesn’t mean you can’t improve your surfing. There are countless ways to help you stay fit, flexible, and stronger when you can’t get in the water. While I would highly encourage you to surf as much as possible, if you live far from the Ocean or just can’t find the time, it’s time to start doing surf-specific training. In this post, we dive into land-based surf training; from what can be done to most accurately replicate surfing, the key fitness components you should focus on on land, to the importance of mobility and stretching in surfing. We’ll also discover how to create a land-based surf training program. A lot goes into getting fit for surfing, so let’s get down to it. Replicating Surfing on Land – Is it Possible? Because of the tiny movements you make in surfing and an ever-changing ocean, it’s super tricky (even with all the technology we have at our fingertips) to replicate the moves in the ocean. I think one of the best ways to do it is simple: watch surf movies and try and replicate the body movements you see in clips. Do this in your room when no one’s looking because it looks ridiculous. But this way, you get your body and mind used to the positions you need to perform certain maneuvers. I used to do this as a kid all the time! I also used to walk down the street pretending a bush was a long tube, adopting an upper-body tube stance as I walked along. And yes, I’m not afraid to say I still do this, aged 26. Additionally, mobility routines and stretching exercises can help mimic surfing movements. Putting your body in the same positions you do in surfing will help your flexibility and muscle memory. Despite this, training outside the water doesn’t have to focus on surf-specific movements. Training with “gimmicky” surf-specific routines can have an adverse effect! Just look at the best surfers in the world to see how they train; take Nate Florence and Gabriel Medina; in their training, they perform explosive, power-based body weight exercises in circuit-style sessions. Surf Workouts We have several fitness-based components in surfing, including power, strength, cardiovascular fitness, and flexibility–all essential in good surfing. Whenever top surfers are training, they focus on these aspects. Here’s how they relate to surfing. Strength The stronger you are, the easier surfing will be. Paddling, pushing through turns, duck diving, and how long you can surf for. Muscular strength and endurance are slightly different muscle-based but equally essential fitness components. While muscular endurance helps you surf for longer (and be able to practice more), muscular strength and power will give you the ability to push through turns and throw spray. Power All the maneuvers we do in surfing are fast and explosive; therefore, power is critical. Successful tour surfers have power in their game, big legs, strong cores, and the ability to torque and throw their boards around. Even basics such as popping up or performing an off-the-top are quick (fast twitch) movements, and power-based exercises help you perform them better. Cardio Cardiovascular training is essential for surfing. The fitter you are, the longer you can surf, the easier paddling and riding waves will be, and the more waves you catch. More waves = more improvement. If you don’t surf all the time, cardiovascular training such as running, cycling, and swimming will undoubtedly help you feel better in the water. Even if you surf a lot, this type of training helps you keep motivation and froth levels high when the waves suck (which is more often than not). Flexibility Flexibility and mobility is the most crucial factor to consider when it comes to surfing well. Everything in surfing requires flexibility, from paddling (shoulders), popping up (hips), and top turns (hips, ankles, back). If your muscles are tight, you won’t just feel sore from surfing but will be limited in the maneuvers you can perform. The Championship Tour surfer is super flexible, and this is no accident. Mobility & Stretching Rather than focusing on land-based surf replication, stretching will be more beneficial in helping you surf better. A good stretch routine (while watching a great surf movie to see how surfers move) is a great way to stay limber and flexible. I recommend starting a daily stretch routine first thing in the morning, making some flowing, fluid movements to get the blood flowing, and then into a great yoga routine. Establishing this long-term routine can help you feel better when you do get to surf. Post-surf stretching is also super important! If you surf, then sit at a desk all day, it leads to stiff muscles and soreness. A recipe for injury! But stretching, even for 30 minutes, post surf, can work wonders in helping your body feel good for the next session. How to Create a Surf-Specific Workout Routine The best surf-specific routine focuses more on developing; strength, power, cardio fitness, and flexibility than trying to replicate what you do in surfing completely. These things combine to make surfing easier and less tiring when you get in the water. Make stretching a habit (both morning and post urf), A movement-based, flowing routine in the morning and a deep post-surf stretch session. Try and do 3 x strength bases sessions per week. (Adapt depending on how much you surf that week). Perform bodyweight exercises such as push-ups, lunges, dips, squats, jumps, and spider craws. These are dynamic movements that incorporate the entire body. These are great for strength and muscular endurance as part of a circuit. Cardio Sessions: If … Read more

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