Surfing is a sport that requires good physical condition and muscle strength to face the demands of the sea and make the most of the waves. That's why we've put together this exercise guide for surfers.
As a school owner or instructor, it is essential to provide students with an appropriate training program that includes specific exercises for surfers. These routines not only develop technical skills but also build the stamina needed to catch every wave.
In today's article, we explain what type of surfing exercises you can teach your students. Read on!
Benefits of integrating exercises for surfers into classes
As we have already mentioned, off-water training is vital. In addition to helping students stay in shape, exercises for surfers strengthen key muscle groups and drastically improve balance and coordination.
The 4 keys to functional surf training
1. Cardiovascular training: surfing is a sport that requires cardiovascular endurance to paddle and stay active in the water for long periods of time. Cardiovascular training can include running, cycling, and swimming.
These activities will help strengthen the cardiovascular system and increase endurance. Additionally, specific surf exercises like the paddling simulator can be performed. Here are 3 tips to improve your paddling technique.
2. Core strengthening: the core is the foundation of strength and stability in surfing. Abdominal, lumbar, and mid-body muscles are essential for performing efficient movements on the board. Exercises to strengthen the core include planks, crunches, Russian twists, and hanging leg raises.
3. Strength training: strength training is essential for developing the balance on the board and the muscular endurance needed to perform maneuvers in the water. This can include squats, lunges, weightlifting, burpees, and push-ups.
These exercises will work the muscles of the legs, arms, and torso, improving strength and stability on the board. The Catalan Surf School put together a guide with 12 exercises to improve your surfing that can be done at home.
4. Flexibility and mobility: these are key aspects for performing fluid movements and preventing injuries in surfing. Stretching exercises, such as hamstring, quadriceps, and shoulder stretches, can be incorporated.
Additionally, practicing yoga can be beneficial for improving flexibility, balance, and concentration in surfing. Take a look at our guide to yoga exercises that will improve your students' surfing.
Exercises for beginner surfers: Strengthen the foundation
Teaching a routine of exercises for beginner surfers is key for students to gain confidence from day one. Building these foundations improves coordination even before entering the water.
Practical examples to do on the sand or in the gym:
1. Surf plank: strengthen the core. To perform it, students should get into a push-up position with elbows bent and the body in a straight line from head to feet. This position should be held for 20-30 seconds, contracting the abdominal muscles, and repeated several times to strengthen the core muscles.
2. One-leg balance: improve stability. This practice involves standing on one leg for 20-30 seconds and then switching legs. You can do it on the sand or on a slightly unstable surface, such as a yoga mat, to further challenge your balance.
3. Push-ups: strengthen the upper body. Push-ups not only strengthen the arms and shoulders but also improve paddling ability. Performing sets of push-ups strengthens the upper body and improves paddling technique.
4. Paddle simulation: prepare the muscles. A practical exercise for beginners is to simulate paddling out of the water. Lying face down on the sand and simulating the paddling motion will help develop the correct technique and strengthen the muscles needed to paddle in the water.
Conclusions for surf schools
Physical training and specific exercises play a fundamental role in the development of skilled and resilient surfers.
In surf schools, it is important to implement training programs that include cardiovascular exercises, core strengthening, strength training, and flexibility and mobility work.
This will help students improve their performance in the water, prevent injuries, and fully enjoy their surfing experience. Encourage them to commit to regular physical training and reach their maximum potential as surfers!
