by Dr. Guido Muccioli, Physiotherapist – Osteopath – Cattolica, Italy
The following exercises will build your strength and balance for better surfing. These exercises can be done with very basic materials, at home, while on surf camp or even in the wilderness, using only a rubber band (with resistance and one for paddling exercise), the ground, your body and some towels.
The three goals of this circuit are:
- CORE STRENGTH and ‘taking off/pop up ‘-simulation.
- UPPER LIMB strength/ also for prevention and paddling simulation
- BALANCE
FIRST GOAL
Exercise 1 – ’ core strength’ for whole body
| Starting position | Where and with | Action | Variations |
| Surfer prone on the ground. hands closed under the chest | Sand, ground…Balance board, ground,rolled towel under the hands | Lift up the whole bodykeep the lining up8” + rest 20” and repeat | One hand/One foot Blinded eyes |
Exercise 2 – ’Taking off/Pop-up Simulation’
Pop up training is a vital exercise in the daily training for Surfers.
| Starting position | Where and with | Action | Variations |
| Surfer prone on the ground | Sand, ground… | Take off!!!!Rest 2′ and again | Push up and back 3-4 times before taking off,to strength pectoral muscles and arm |
SECOND GOAL
Exercise 1 – Upper limb – ‘external rotators muscle’
| Starting position | Tools | Action | Variations |
| Arm by the side, elbow flexed 90°, hand grips rubber | Rubber band of different power (see colors) | Rotate your arm outward 3×15 rep. (as a sample) rest 45” | Change rubber’s power |
Exercise 2 – ’Paddling simulation’
THIRD GOAL
Exercise – ‘Balance’ and ‘Lower + Upper Limb’ power
Exercise 1 – ‘Balance’ and ‘Lower + Upper Limb’ power
Exercise 2 – ’Balance over your towel’
Position yourself on one towel, squat with blinded eyes, remember to keep your core in the center
Position yourself on two towels, align your core over the stretch rubber bands and maintain your balance.
Stay fit during the winter, doing balance/core training, swimming and cardio training. Winter Sessions are more demanding for your body, cause of the environmental factor of the cold and the fact you re carrying at least 4/5mm of rubber.
Share your thoughts of the perfect training with us. What is your ideal training and what do you to stay fit on flat days?
For a good warm-up check out the video