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.

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The three goals of this circuit are:

  1. CORE STRENGTH and ‘taking off/pop up ‘-simulation.
  2. UPPER LIMB strength/ also for prevention and paddling simulation
  3. BALANCE

FIRST GOAL

Exercise 1 –  ’ core strength’ for whole body

Starting positionWhere and withActionVariations
Surfer prone on the ground. hands closed under the chestSand, ground…Balance board, ground,rolled towel under the handsLift up the whole bodykeep the lining up8” + rest 20” and repeatOne hand/One foot Blinded eyes
Exercise 2 -  ’Taking off/Pop-up Simulation’

Exercise 2 – ’Taking off/Pop-up Simulation’

 

 

 

 

 

 

 

 

 

Pop up training is a vital exercise in the daily training for Surfers.

Starting positionWhere and withActionVariations
Surfer prone on the groundSand, ground…Take off!!!!Rest 2′ and againPush up and back 3-4 times before taking off,to strength pectoral muscles and arm

SECOND GOAL

Exercise 1 - Upper limb - ‘external rotators muscle’

Exercise 1 – Upper limb – ‘external rotators muscle’

 

 

 

 

 

 

 

 

 

Starting positionToolsActionVariations
Arm by the side, elbow flexed 90°, hand grips rubberRubber 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’

Exercise 2 – ’Paddling simulation’

 

 

 

 

 

 

 

 

THIRD GOAL

Exercise  – ‘Balance’ and ‘Lower + Upper Limb’ power

Exercise 1 - ‘Balance’ and ‘Lower + Upper Limb’ power

Exercise 1 – ‘Balance’ and ‘Lower + Upper Limb’ power

Exercise 2 - ’Balance over your towel’

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

 

 

 

 

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