Surfing preparation & fitness

Strengthening exercises

These exercises help increase strength and stamina in arms, shoulders and the back. These are parts of the body which are used when lying on the board and paddling. Building strength here means you will be able to paddle out more efficiently, to catch more waves!

Exercise 1

Using light weights (up to 2kg, using water bottles or books). Holding the weights at 90 degrees from your body, lift your arms out to shoulder height.

Min. 15-20 reps, 2-4 sets (1-1.5 mins)

 
 
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Exercise 2

Stand with your feet shoulder width apart, keeping your knees soft and your back straight, bend forward. Keep your head in line with your spine. Put your arms down in front of you, then with straight arms, lift them both out in line with your shoulders.

Min. 15-20 reps, 2-4 sets (1-1.5 mins)

 
 
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Exercise 3

Leaning forward slightly, bend your knees, keeping your back straight. Start with your hands by your knees, then lift the weights backwards and up.

Min. 15-20 reps, 2-4 sets (1-1.5 mins)

 
 
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Balance and Stabilisation

These exercises aim to increase the sense of balance and stability of the body. A good sense of balance improves your surfing by preventing early falls. These exercises are excellent preparation for surfing.
Tip: By closing your eyes, you increase the difficulty of these exercises.

Exercise 1

From a push-up position, raise one arm forward in front of your head and raise the OPPOSITE leg, stretching away from the body. Hold for a few seconds. Repeat with the other arm and leg.

 
 
 
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Exercise2

Stand on one leg, with the other make circles leading with the knee. This helps with the flexibility and stability of the knee and hip muscles. Try closing your eyes and / or standing on your toes to make this exercise more difficult.

 
 
 
 
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Exercise 3

Stand on one leg and pass your weight from hand to hand in circles around your body. Try closing your eyes to make this exercise more difficult.

 
 
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Exercise 4

Stand on one leg, and bring that leg straight out in front of you. Putting your arms out for balance, slowly swing that leg under and out behind you, leaning forward as you do so. Keep your standing knee soft. Try closing your eyes to make this exercise more difficult.

 
 
 
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Stretching

Stretching helps the elasticity of the muscles, and in surfing, the more elastic the thigh muscles, the easier it is get up on the board. It also reduces the risk of any injury.

We recommend stretching the muscles, holding, relaxing then stretching again as this activates the muscle and increases its elasticity. (CHRS: Contract – Hold – Relax –Stretch)

Exercise 1

From a kneeling position, lunge one leg forward, place your hands either side of the front foot. Stretch forward as far as you can. Repeat with the other leg.

 

Exercise 2

Lunge to the side, keeping your weight on your bent leg, stretching the inner thigh. Repeat on the other side.

 

Exercise 3

Lying on your back, bend one knee. With the opposite hand, take the bent knee, pull it towards you, then over the body, stretching the outer thigh. Repeat on the other side.

 

Exercise 4

Standing on one leg, hold the other behind you by the ankle. Press the foot towards the floor, creating resistance with your hand. Then pull the leg up against the body, stretching the front of the thigh. Repeat on the other side.

 

wellentime >> Surfcamp
c/o Camping Gorliz
Uresarantze 15 Bis
48630 Gorliz
Spain

Phone: +34 610 779 340
Email: info@wellentime.com
VAT: ESB-95688610
Groundswell Services S.L.