Practicing Surf Basics Before You Go is a good way to improve your performance in the water. We know surfing is physically demanding and is a full body sport. We need strength, flexibility, and stamina.
The quickest route to upper body strength for surfing is push ups. They are basic to strengthening the pop up and paddling muscles. A close second is cables. Cables can be wrapped around a patio post. Facing them and pulling down and straight out will improve shoulders, back, and arms for paddling. Turning around and pushing improves back, shoulders and arms. Bench presses are excellent if you have access.
Flexibility is a most important issue. The three quickest exercises for flexibility are squats, deadlifts, and burpies. Each can be done without weights. Proper form is important so as to optimize exercise and prevent injurying your lower back. If you can add some weigth with a dumbbell, barbell, or gallon jug of water, it accelerates benefit. These exercises flex the hamstrings, buttocks, and lower back.
Practice Your Pop Ups
Nothing is more specific for beginners than practicing the pop ups. It directly exercises the specific muscles and necessary joints. It is important that everything in the body is capable of smooth execution. Injuries impair performance.
The beginner pop up begins with lying on the floor and pretending you are practicing a few strokes. In the water, we want at least three full strokes to get in front of the foam wave. Then we put our hands in a man’s push up position next to the chest. We rest here for a second. Because beginners tend to go right to the push upped position, I often have them stop in this position and count to four.
Then, when we push up we follow at the same time with putting our rear foot under our butt flat on the floor. We have to stand on this foot. If you can’t get it under your butt flat to stand, you are not flexible enough. Then as we stand, we lift our hands and bring the other foot forward to place it in front of our body.
Our feet should be shoulder width (3′) apart. Our hips and shoulders should be squared to the front with hands in front so we can see them. Our weight should be equal on both legs. Our knees need to be flexed, not locked straight. Once up in the water, we need to be able to move with the board.
Building Stamina
Aerobic fitness enables longer surf sessions. If we are fit to exert and our body recovers quickly, we can practice longer. Aerobic fitness takes time. If you have been sedentary, you can start with walking and progress to jogging. Biking, swimming, hiking, and treadmills can all be great tools to improving oxygen up take.
Theses preparations will greatly improve your performance. The process can be continued in between sessions. The more practice, the better the execution. When you can’t visit the water or if you are a week end warrior, these quick practices will keep you ready.
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