Surfing Strength Workout for Beginners
The first thing that needs to be known about surfing is that it requires a lot of energy. You need to have stamina, endurance, flexibility and strength. If you don’t have these things then you will not be able to perform well in the water. When you are practicing your surfing skills, make sure that you do them with proper form and with maximum intensity.
Do not just go through the motions; make sure that they are fun!
In order to practice your surfing skills properly, you need to learn how to paddle. Paddling is one of the most basic elements of surfing. It involves moving forward while keeping your balance. To get started, grab some boards or other types of equipment such as a surfboard or even a wave breaker and start practicing your surfing technique on the waves.
Practice making turns and eddies so that you become familiar with the movements required for surfing.
When you are ready to move up to bigger waves, you will need a board that is big enough for you to ride without getting hurt. There are several different kinds of surfboards available: small boards, medium size boards, large size boards and even giant sized boards. All of these sizes offer different advantages and disadvantages depending upon the type of wave that you want to surf. Some surfers prefer smaller waves because they tend to be less choppy than larger ones.
Other surfers prefer larger waves because they offer a greater challenge and are more exciting to ride.
Surf Training Program For Beginners
If you want to be a great surfer then it is important that you train on a regular basis. There are several different exercises that you can do in order to increase your stamina, endurance, flexibility and strength. The following are some of the most common training exercises that surfers use in order to get better.
Paddling: The first exercise that you can do is paddling. Grab some sort of board and start paddling out to sea. You will need to paddle out past the breakers in order to catch a wave so this is a skill that you are going to have to develop in order to surf well. It is a good idea to take a friend with you when you paddle for the first time because it can be dangerous.
You don’t want to get too close to the breakers because they can pull you under and hold you there until the wave starts to recede. You don’t want to be in tow when this happens or you could be pulled back onto the sand which is very dangerous.
Stamina is extremely important when it comes to surfing. If you are paddling for a long period of time without catching a wave then your muscles can become fatigued. If this happens then you are not going to be able to paddle as well and you are going to miss the next one too. It is important that you keep paddling during a lull in the waves so that you do not lose your momentum.
Strength Training: The stronger you are the easier it is going to be for you to paddle and the longer that you can paddle. There are a wide variety of strength training exercises that can be done while you are out in the water and all you need is some extra weight to add tension. While you are on dry land, you can do exercises such as squats and lunges to build up your leg muscles because these are the ones that are going to give you the most power. Other types of exercises that can be done are arm lifts, twisting at the waist, shoulder shrugs and even neck stretches.
Surf Training Exercises:
Exercise 1: You will need a long surfboard and a heavy bag filled with sand in order to do this exercise. Find a nice mellow wave that you can surf and then paddle out past the break zone. Lean forward when paddling in order to acquire more momentum and use your legs and arms in order to go as fast as you can. When you reach the other end of the wave, plant your board and place the bag of weight on the front of it.
Remain leaning forward and use your arms to paddle back out past the break zone again. This is one rep. Aim to do 10 reps 3 times a week.
Exercise 2: Stand near the water’s edge with one foot in the water and the other leg bent on the sand behind you for support. Bend over and place your hands on either side of your foot that is in the water. Move your foot in a circular motion to make yourself swim and go as far out into the water as you can. When you feel like you can’t hold your breath any longer, turn around and head back towards dry land.
Do this exercise several times a week.
Exercise 3: Grab two large towels and lay them on the ground next to each other. Place the long board on top of them and then lay a large blanket on top of it. Lie on your belly with your arms stretched out in front of you. Have one parent stand on each side and roll you over onto the blanket, board and towels.
They should use their feet to help them turn the whole thing over. Once this is done, they need to walk away and leave you there for a few minutes while you relax and try not to move. After a few minutes, have them return and stand each side of the pile. They should use their hands to gently roll you over. Do this twice a week for five minutes each time.
Exercise 4: Place two chairs next to each other and place the long board across them. Use a rubber cord or rope to secure it at either end. Lie on the board face down and have your parent’s hold you around your chest and tummy. Have them slowly let you down until your chest touches the board.
Hold that position for 10 seconds and then place back in the starting position. Do this exercise 3 times a week.
Exercise 5: Find a hill that you can ride down on your long board. It needs to have a flat area at the bottom so that you do not hurt yourself. Find a friend to go with you and make sure that there are no cars around. Stand at the top of the hill and get yourself into the best position possible.
Pause for 10 seconds so that you can get your balance and then let go of the brakes. Keep your arms straight and dig your heels into the ground to slow yourself down. Do this once a week.
If you really want to take your long boarding to the next level, you are going to need a helmet, elbow pads, knee pads and wrist guards. These are not always necessary, but they will help prevent you from getting seriously injured if you happen to fall or hit something.
Part 2: Longboarding
Once you have completed the above training regime, you are ready to learn how to longboard. You need to find a long, straight road that is fairly empty. This will give you the practice that you need in order to get better. Find a friend that has a long board too and then set out to find a good road.
Remember to always wear your safety gear!
1. Start by having both of you standing at the side of the road.
The first thing that you are going to do is to practice some pushing techniques. This will be the motion that you make with your feet while you are standing on the ground in order to get moving. Both of you should stand at the side of the road with your boards next to you.
2. Your friend should place their feet on the front end of the board while they are kneeling on the ground.
They need to make sure that they have enough room to move their feet around.
3. The first motion that your friend needs to learn is called the an edge push.
To do this, the front foot should turn sideways while the back foot slides straight back. Your friend should then pivot their front foot and turn it back in line with the board. This motion should be repeated in a sliding motion so that your friend can push the board a bit with each turn. This motion is repeated in order to get the board moving while standing on the ground.
4. Next, your friend should learn the Fakie Push.
This is where your friend places their back foot on the very back of the board while their front foot does the edge push. They need to maintain their balance by keeping most of their weight on the front foot. The front foot should do the same motion as the edging push in order to push the board forward.
5. After these two motions have been learned, your friend can practice getting the board moving while they are on it.
They should start with an edge push with their back foot while keeping most of their weight on their front foot. Then they should change feet and do a fakie push to continue propelling themselves forward.
6. Now that your friend knows how to get themselves moving, they can learn how to stop.
The easiest way to stop is to simply step back on the board with both feet and make a half turn to slow down. A more advanced way is to do a kick turn by using your back foot to circle the board around while stepping forward with the front foot. This must be done quickly in order to slow down/stop.
7. Once your friend has learned how to get themselves moving and stop, they can start learning how to turn.
The key to all turns is leaning. Your friend needs to lean into the direction that they want to go. The problem with this is that if you lean too much, you will fall. You need to find the perfect balance of leaning in order to turn without falling.
8. The first type of turn that your friend should learn is the carving turn.
This is where you will lean the skateboard into a turn and then slide out in the direction of the turn on the side of the skateboard that is closest to the ground. This causes the skateboard to spin around a center point (which for this is your body) while only having two wheels in contact with the ground. (wheels on the side opposite of the turn are in the air)
9. Once your friend can do some carving turns, they should learn to switch directions.
They should begin by leaning the board into the turn with their front foot and then pushing it away with their back foot. The back foot is then brought towards the front while sliding the front foot to the other side. Your friend then crosses their feet and turns their body in the new direction.
10. Once your friend has learned how to turn, they are ready to learn how to stop turning. This is done by simply stepping back on the board with both feet and making a half turn to slow down or a kick turn (back foot circles around front foot) to stop quickly.
Things to keep in mind:
1. This is just a guideline. There are plenty of ways to get from beginning to advanced and the methods listed above are not necessarily the only ones. These are simply things that I have found helpful when teaching people how to skateboard.
The main thing is to have fun and don’t give up!
2.Skateboarding is dangerous and can cause great harm to you if you do not take the proper safety precautions. Always wear a helmet, elbow pads, knee pads and wrist guards. You should also always skate with a friend and never skate in the road where cars may hit you.
3. Always skate within your limits. If you attempt something and you are not ready for it then you may get hurt. Never try to go faster or perform a trick that is beyond your current ability.
4. The skate park is not the only place to skate.
Outdoor pools, ditch banks, flat stairs in parking garages and empty swimming pools all make great places to practice. Just be sure that you aren’t gonna get in trouble for it!
5. When you start getting better at skating you may begin to notice other skaters who seem to be a lot better than you or have gear that you don’t have.
This is ok and will eventually happen. Just because someone has nicer gear or can do more tricks does not automatically mean that they are better than you. Never let material things influence your confidence in yourself. Skateboarding is 90% mental.
If you believe in yourself and dream big then you will succeed.
If you have never done this sport before then it may be best to start out on a pre-made board (like a rush deck) until you get the basics down. For all other gear, comfort is the most important thing. Do not ever sacrifice your level of comfort for the sake of looking cool. If the gear you have is comfortable to you then you will be more likely to use it.
As far as skate shoes go, this will be the most personal decision that you make since it will feel the closest to your feet. However, do not let this choice be a decision based upon fashion. Skate shoes are made of very hard materials (usually all leather) and are reinforced in the areas that count such as the heel and toes. While this may not seem important now, it will save you from having to buy new shoes every three months.
Once you have gotten the proper gear for skateboarding you are ready to get out there and try it! The best way to learn is to find an area with a smooth surface (like a parking lot) and practice the techniques listed above.
There are many different kinds of skateboards (longboards, cruisers, etc) but a beginner will not be able to notice the distinctions between them just yet. This will come in time as you further hone your skills and begin to experiment.
Most importantly have fun and enjoy the journey!
Good luck and skate hard!
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Sources & references used in this article:
Acute injuries in recreational and competitive surfers: incidence, severity, location, type, and mechanism by J Furness, W Hing, J Walsh, A Abbott… – … American journal of …, 2015 – journals.sagepub.com
Association between anthropometry, upper extremity strength, and sprint and endurance paddling performance in competitive and recreational surfers by JOC Coyne, TT Tran, JL Secomb… – … Journal of Sports …, 2016 – journals.sagepub.com
Art of Surfing: A Training Manual for the Developing and Competitive Surfer by R Guisado – 2011 – books.google.com
Effect of four weeks detraining on strength, power, and sensorimotor ability of adolescent surfers by TT Tran, L Lundgren, J Secomb… – The Open Sports …, 2017 – benthamopen.com
Nontraumatic myelopathy associated with surfing by IA Avilés-Hernandez, I Garcia-Zozaya… – The journal of spinal …, 2007 – Taylor & Francis