Basic Exercises for Surfing Improvement include strength building, adding flexibility, and increasing stamina. All three are factors in surfing progress. Professional surfers work at cross fit as much as time spent in the water. Recreational and beginner surfers should do some of the same.
Most beginners say surfing is more tiring than they expected. It does work muscles other sports might not emphasize. Surfing is certainly about the paddling. The pop up is a contortion no one but gymnasts may take to easily. People who are light have a better power to weight ratio.
Getting Fit for Surfing
The three elements of strength, flexibility, and stamina can be achieved with good routines and practices. The easiest path is to begin some basic exercises. Pushups, burpies, squats, and deadlifts supply the most fundamental results for strength and flexibility. Each supports the surfing pop up. The pushups promote upper body strength for the pop. The burpies similate the motion of lying flat on the board to rising to a stance. The squats and dead lifts create flexibility in the hamstrings, buttocks, and lower back.
Pushups can be started with trying to reach your capacity even if its only 5 push ups. Do three sets every other day to allow the muscles to rest and the ability to start increasing the numbers. A simple amount of burpies such as 10 to 20 is adequate to develop the pop up motion.
Flexibility is a major obstacle for sedentary people and often for people who exercise without stretching. Loosening the hamstrings, buttocks, and lower back is not just a matter of bending over and touching your toes. You should, however, be able to put your palms flat on the floor. Sitting on the floor with legs spread and trying to touch your toes is an indication of your flexibility. Work towards putting your nose on the floor between your legs. You will feel your hamstrings.
Deadlifts and squats can be started without weights. Drop the squat into a chair position with the butt parallel to the floor. Be careful with both not to strain your lower back. Watch some YouTube videos on proper form. When possible, begin adding a little weight to both. Start with a barbell plate, dumbbell, or something around the house.
After 3 weeks, you will notice an improvement in your pop up. You should be practicing your pop up to develop the fluidity and specific muscles for its execution. If you continue, you will begin to spring to your feet very easily. This makes surf progress more likely.
The final step is developing aerobic capacity. Begin easy with walking, jogging, biking, swimming, or treadmills. Increase slowly. Then add intervals which increase intensity with more speed. Then rest. Increase intensity by going faster and longer. Increase intensity with less rest between intervals. This improves your ability to exert effort and recover quickly.
Now you will really have fun in the water.
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