Training for surfing

Surfing is both one of the most enjoyable and physically demanding sports in the world. It requires a wide range of physical qualities in order to paddle out, catch a wave, balance on a surfboard and lay some big hacking turns and aerial moves. Quality surf training will help you perform better in the water, catch more waves and enjoy a fun surf session. Surf fitness is going to help keep you injury-free, too.

To get your body prepared for your surf session, start by incorporating a full body warm-up. Too many surfers hop into the surf with little-to-no warm-up and eventually that is going to lead to injury. While on land, you can also improve your stamina and overall shape with targeted exercises that are sure to boost your performance in the water.

Remember that surfing is a very complete sport. It requires swimming skills, sense of balance, decision taking and constant muscle interactions, so spend a few minutes getting your body and mind ramped up for your training or surfing.

Your warm-up should consist of movements and mobility drills which replicate some of the movements in surfing.

Slow, long hold stretches have actually been shown to "shut-off" muscles and decrease their contraction times.

The key to a quality surf training warm-up is using movements to increase the heart rate, release tight tissues, lubricate joints and excite the nervous system.

Breathing Squat: perform a squat movement, exhaling as the body moves down, and inhaling as the body comes back up, extending the arms towards the sky;

Single Leg Upper Body Rotation: stand on one leg with the knee slightly bent, and your hip pushed backwards. With your arms placed in front of the body, rotate from side to side slowly. Control the movement and remain balanced on one single leg.

T-Rotation Pushups: begin in pushup position, and then rotate one arm towards the sky, while simultaneously rotating the body onto one side. You are now balanced on one hand, with the other hand/arm extended towards the sky. Rotate back into pushup position and repeat on the other side.

Warrior Lunge: begin in a basic standing position and lunge forward into a lunge position, extend your arms to the sky, push up off front foot and back into starting position. To advance the movement, you can repeat the prior movement and then add a side bend in either or both directions.

Butt Drops: reach towards the sky and then bend forward to touch your toes. Drop your butt towards your heels as you lift the chest to face forwards. The elbows are inside of the knees, pushing them outwards. Lower your butt as lower as possible and keep your chest as tall as possible. Hold this position for one inhale/exhale and then lift your butt back towards the sky, as your head and chest move back towards ground. Stretch the hamstrings and repeat the movement.

Bent Shoulder Circles: keeping a straight back, with slightly bent knees, bend the torso forward. Get to an angle where you begin to feel a light stretch in your hamstrings and bring the arms out to the sides into a T-position. Perform small arm circles for 30 repetitions in each direction.

Standing Knee Hugs: stand with your spine tall and erect and bring one knee towards your chest. Place your hands around the knee and pull it towards your stomach/chest. Bring the knee as high as possible without rounding the back.

Surfing is a highly dynamic sport which demands body movement in three dimensional space, so you need to train your body to become strong and efficient in motion, not in isolation.

Dumbbell curls and calf raises are not going to benefit your surfing.

For quality surf training, you want to use full body movements that require integration of muscles and develop full body strength.