The best physical conditioning exercises for surfers
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Surfing is a demanding sport that challenges the entire body. To excel on the waves, it’s not enough to master the technique—you also need to be in good physical condition. Surfers must demonstrate strength, endurance, flexibility, and coordination. In this article, we offer you the best physical conditioning exercises to optimize your performance and help you better manage the physical challenges of surfing.
Core strengthening: planks and stability exercises
The core is the foundation of all surfing movements. It helps maintain balance on the board and generate power during maneuvers. A strong core is essential for controlling your body in the water.
- Exercise: The Plank
The plank is one of the best exercises to strengthen the core. Position yourself on your forearms and toes, with your body held straight. Maintain this position for as long as possible (start with 30 seconds and gradually increase). This exercise works the abdominal muscles, obliques, as well as the muscles in your back and legs. - Exercise: Dynamic Core Training
Start in a classic plank position, then alternate with arm movements, such as hip rotations or lifting your arms. These movements will work not only your abdominal muscles but also your shoulders and coordination.
Leg Strengthening: Squats and Lunges
The legs are engaged when catching waves and maneuvering on the board. Strengthening the quadriceps, hamstrings, and glutes helps better withstand the pressure of the waves and maintain a stable position.
- Exercise: Squats
Squats are a key exercise for strengthening your legs. With your feet shoulder-width apart, bend your knees as if you were sitting on an imaginary chair. Make sure to keep your back straight and avoid letting your knees extend beyond your toes. Do 3 sets of 15 repetitions. - Exercise: Forward Lunges
Lunges particularly target the quadriceps and glutes. Take a large step forward, then lower your back knee toward the ground while keeping your back straight. Return to the starting position and repeat the exercise on the other side. Complete 3 sets of 12 repetitions on each side.
Arm and Shoulder Strengthening: Push-Ups and Pull Exercises
Arm and Shoulder Strengthening: Push-Ups and Pull Exercises
Catching waves and paddling require significant strength in the arms and shoulders. To improve your endurance and power, it’s essential to work on these areas.
- Exercise: Push-Ups
Push-ups are perfect for strengthening the chest, shoulders, and triceps—muscles that are essential for paddling. To perform a proper push-up, place your hands shoulder-width apart, keep your body straight, and lower your chest until your elbows are at a 90-degree angle before pushing back up. Do 3 sets of 10 to 15 repetitions. - Exercise: Pulling with Resistance Bands or Dumbbells
Use resistance bands or dumbbells to work the muscles of the back and shoulders. Hold a resistance band or dumbbell in each hand, lean your torso slightly forward, and pull your arms toward your chest while squeezing your shoulder blades together. This will strengthen the upper back muscles, which are important for maintaining proper posture while surfing.
Flexibility and Mobility: Stretches and Yoga
Surfing demands great flexibility, especially in the hips, legs, and back, in order to adopt dynamic and fluid positions on the board. Incorporating flexibility and mobility exercises into your daily routine is essential.
- Exercise: Hamstring and Quadriceps Stretch
To improve your flexibility, perform stretches for your legs, especially the hamstrings and quadriceps. While standing, place one leg on an elevated surface, then lean forward to stretch the back of the leg. Repeat the exercise on the other side. You can also stretch your quadriceps by holding one foot behind you and gently pulling your heel toward your buttocks. - Exercise: Yoga Poses
Yoga is excellent for improving flexibility, stability, and breathing. Certain poses such as “downward-facing dog,” the “warrior,” or the “plank” can be particularly beneficial for surfers, as they strengthen the core, arms, and legs while enhancing balance and flexibility.
Improve Cardiovascular Endurance: Running and Swimming
Cardiovascular endurance is essential for surfing, as you often have to battle waves and paddle for extended periods. Cardiovascular training is therefore indispensable to improve your ability to stay active in the water for long sessions.
- Exercise: Running
Running is ideal for boosting your cardiovascular endurance. Alternate between short sprints and longer runs at a moderate intensity. This will help you improve your ability to sustain intense physical activity for several minutes, which is crucial for surfing. - Exercise: Swimming in the sea or pool
Swimming is the perfect exercise to simulate paddling. It helps strengthen the upper body while working on your cardio. Swimming in a pool is a good start, but don’t hesitate to try swimming in the sea, which will allow you to get used to conditions similar to those you’ll encounter in the water.
Coordination Exercise: Balance Work
- Exercise: Balance Board
The balance board is a perfect tool for improving your coordination and stability. While standing on it, try to maintain your balance for several minutes, or perform dynamic movement exercises to simulate surfing motions. This not only strengthens your ankles and legs but also improves your overall balance.
