Unfortunately, we can't be in the water 24/7. As a surf guide, I often get asked how one can improve their surfing outside of the water. My best answer to this question is to get in the gym or studio. Just like surfing, there are several different workout approaches you can take, from yoga to cardio and everything in between. The majority of talented surfers agree that their time spent in the gym has significantly improved their skills and has made surfing an overall more enjoyable experience. Scroll to read about the variety of surf-specific exercises. Improve your surfing on land!
The benefits of yoga for surfers
At first glance, surfing and yoga appear to be unrelated activities, but the two pair together perfectly. It is extremely common to find an experienced surfer adding a yoga session to their daily routine. Stretching past the breaks offers many benefits that will improve your surfing and your overall physical and mental health. Strength, balance, focus, and flexibility are essential skills for surf success. Read below to learn how yoga teaches us these four skills.
STRENGTH
Surfing is an intense total-body sport that requires strength. Large muscle groups are obviously needed for the motions of paddling and popping up, but many people do not realize that this activates smaller muscle groups as well. Surfers often struggle to find ways to train these smaller muscle groups because they aren't often used in daily life. Research has shown that yoga is one of the few activities that also engages the entire body, focusing on these smaller muscle groups. This strength is maintained through holding poses, moving through a flow, and moving the entire body at a generally fast pace. Again, this improves one's overall muscle tone which is exactly what a dedicated surfer strives for.
BALANCE
Balance is defined as the ability to stabilize and maintain a desired body position. Both yoga and surfing require an extreme amount of balance. In fact, the main goal of surfing is to balance on the board for as long as possible. Balance really is the foundation of the entire sport. Yoga has been proven to be one of the best ways to improve balance as it involves several poses that strictly rely on balance. Plus, the way you balance can improve your mental state.
FOCUS
We all know that the ocean is unpredictable. If you don't focus while you are in the water, you can create very dangerous situations. Distracted surfing could potentially harm yourself and/or nearby surfers. Plus, your skills will not improve if you are distracted. Nobody wants to be in danger, especially while having fun. Yoga saves the day once again as it requires an insane amount of focus. It is nearly impossible to properly perform a yoga flow if you are not completely focused. The skill of focus that is learned during a yoga flow will create great habits that can be used in the water to keep everyone safe. Additionally, as you get better at focusing in high-pressure situations, your mind enters the flow state. The flow state is an extremely focused state of mind that many athletes claim is the peak of both performance and happiness.
FLEXIBILITY
Gently breathing and allowing muscles to relax are major aspects of the practice of yoga. Relaxed muscles are proven to increase one's flexibility. Flexibility plays a large role in surfing that many people do not even realize or acknowledge. A large range of motion in your shoulders allows for a more efficient paddling stroke, and a more efficient paddle will help a surfer catch more waves. It also makes the paddle out to the lineup more time-efficient and easier. Struggling to get to the lineup is not fun and it can also weaken your surf performance. If your muscles become tired during the paddle out, it becomes so much more difficult to surf at your best ability. Yoga also increases flexibility in the chest and hip flexor areas. Not only does this make your pop-up easier, but it also becomes critical during advanced maneuvers.
5 best exercises to improve surfing (not including yoga)
1. PUSHUPS
Pushups strengthen multiple muscle groups at once, significantly benefiting you and your surfing. Building your upper body and core will drastically improve your paddling. This will not only help you get out to the lineup easier and quicker, but it will also help you catch way more waves. Also, the push-up motion is one of the most comparable motions to the initial pop-up motion. Your ultimate goal should be to properly perform a high number of reps at a high-intensity workout level. Additionally, pushups strengthen your shoulder muscles which can potentially prevent shoulder injuries that commonly affect surfers.
2. CARDIO
Any endurance-building exercise is extremely important for surf fitness. There are several options including running routines, swimming, and jump rope. Endurance-building exercises improve your lung capacity, burn calories, and keep your body flexible. This is all extremely important for a successful surf session.
3. PLANKING
You are engaging your core from the second you hop on your board. Planking is one of the best exercises to strengthen your core. Planks are popular among surfers because you are simultaneously strengthening your upper body muscles. But that's not all. The plank position also improves your balance. It is an overall amazing exercise that you definitely should add to your surf fitness routine.
4. BURPEES
Burpees are excellent for surfers because the burpee is a great cardiovascular and strength conditioning exercise. Also, the second half of a burpee is very similar to the motion of a pop-up on a surfboard. With that said, burpees are perfect for surfers who are looking to strengthen and condition their full bodies and improve the quickness of their pop-ups.
If you need a challenge, do burpees with a half-medicine ball. The motion of the burpee stays the same, but land each one on the half-medicine ball. The half-medicine ball symbolizes a wave and I have noticed that this really helps with my balance.
5. CHIN-UPS
Similar to the pushup, chin-ups are another bodyweight exercise guaranteed to build functional strength in your upper body. Chin-ups can significantly help your surfing because they are known to be the ultimate expression of the power-to-weight ratio. Once again, upper body strength enhances paddling speed.
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