Increase your surfing speed with these exercises
What's the story
Increasing your surfboard popping up speed is essential for catching waves more efficiently. This skill requires strong core strength, balance, and explosive power. By adding specific exercises to your training routine, you can significantly improve these areas of your surfing. This article provides five core exercises to increase your popping up speed, helping you catch more waves and enhance your overall surfing performance.
Stability
Plank variations for stability
The plank is a foundational exercise that strengthens the whole core, enhancing stability and endurance. To tailor it for surfers, adding variations like side planks and plank with leg lifts helps simulate the dynamic movements in surfing. Begin with thirty seconds for each variation and progressively extend the time as your strength increases.
Lower core
Dynamic leg raises for lower core
A strong lower abdomen is key to fast surfboard pop-ups. Dynamic leg raises, which focus on this area, also increase flexibility and control. Start by lying on your back with hands under your buttocks for support. Raise your legs straight up, lower them without touching the floor, and repeat. Three sets of 15 reps will effectively build lower core strength.
Rotation
Russian twists for rotational strength
Surfing demands powerful rotational strength to quickly pop up onto the board. Russian twists are perfect for developing this core strength. Sit on the ground with your knees bent, lean back a bit, and twist from side to side while holding a dumbbell or medicine ball. Do three sets of 20 reps to enhance your rotational strength.
Explosive power
Medicine ball slams for explosive power
To develop explosive power for quicker surfboard pop-ups, medicine ball slams are your secret weapon. This exercise mimics the pop-up motion, recruiting your entire body for a dynamic movement. Stand with feet shoulder-width apart, raise a medicine ball overhead, and then slam it down with as much force as you can muster. Hustle to retrieve it for another round. Shoot for three sets of 10 reps each.
Coordination
Pilates swimmer exercise for coordination and endurance
The Pilates swimmer exercise targets limb coordination while simultaneously strengthening the back muscles essential for efficient paddling and popping up on a surfboard. Lie face down extending arms forward. Alternately lift right arm/left leg then left arm/right leg, imitating swimming motions. Maintain core engagement throughout. Perform each set for one minute.