The Best Exercises and Workouts for Surfing
Table of Contents
Surfing is not just about catching waves; it's about strength, stamina, balance, and flexibility. To master the art of surfing, you need a fitness routine tailored to its unique demands.
Introduction to Surfing Fitness
Ever watched a pro surfer glide effortlessly over massive waves and wondered how they make it look so easy? The secret lies in their dedicated fitness regimen, honed for the seas.
Why Surfing Requires Physical Training
Surfing is a full body workout. It demands strength to paddle against the tide, stamina to wait for the perfect wave, flexibility to maneuver the board, and balance to stand and ride the waves.
Core Components of Surfing Fitness
The key areas to focus on are cardiovascular health, muscle strength, flexibility, and balance.
Top Exercises to Enhance Surfing Ability
Warm Up & Mobility Exercises
Before working out or surfing, take 10 minutes to incorporate dynamic stretches into your routine. Warm-up exercises like the cat cow can prepare your spine for activity. The T-spine rotation is beneficial for opening up the thoracic spine area, and adding glute bridges and planks can warm up your core muscles. These preparations are suitable for various activities, from surfing to strength training.
Cardiovascular Workouts
Running: This helps build endurance, which is essential when paddling out to catch waves.
Swimming: Mimics the motions of surfing, strengthening the upper body and increasing lung capacity.
Strength Training
Push Ups: Great for building upper body strength, crucial for popping up on the board.
Squats: Strengthen the legs, making it easier to stand up and maintain balance on the board.
Single Leg Deadlift: It provides balance and coordination, especially when considering the position and how you balance on the surfing board.
Pallof Press: This provides an anti-rotational movement and is excellent for hand core stability, preparing you for unforeseen circumstances.
I wanted to note that there are many more strength training exercises available for surfers; I'm just listing a few of them.
Flexibility and Balance
Yoga: Enhances flexibility, core strength, and mental focus - all vital for surfing.
Pilates: Focuses on core strength and flexibility, aiding in better board control.
Surfing Workout for Beginners
The frequency of training for surfing depends on your skill level and commitment. For beginners, I recommend training twice a week with full-body workouts. If you aim to advance your skills, consider training more often, focusing on areas you feel need improvement. For instance, those struggling with balance might emphasize single-leg movements and other unilateral exercises.
For surfers unsure where to start, I suggest training 2 to 5 times a week. Depending on your schedule, this could include two days of strength training, a day each for yoga and Pilates, and a cardio day. For full-body workouts, aim for 5 to 7 exercises, such as hex bar deadlifts, pull-ups, chest presses, walking lunges, plank, push presses, and knee raises.
Focus on 2-5 sets of 8-15 repetitions, with a rest time of 30 seconds to 2 minutes. Remember that each individual's approach and fitness level vary. If you find yourself struggling, start with fewer sets and reps and allow for more extended rest periods.
Always remember to stretch at the end of your session and frequently stretch to maintain muscle flexibility.
