6 Tips for Surf Longevity
Here in San Diego, surfing is extremely popular. So much so that we see plenty of surfers in our Sorrento Valley Physical Therapy clinic and we’ve been able to tap into a couple key strength & conditioning things that should be focused on weekly. It’s a full-body workout that demands strength, balance, and endurance. Whether you're a beginner or a seasoned surfer, building strength specifically for surfing can enhance your performance and keep you out in the water longer.
1. Core Strength for Surfing
Your core is the powerhouse behind every surf move. A strong core stabilizes your body on the board, helping you maintain balance and control even on the gnarliest waves.
Planks: This classic exercise targets the entire core, building endurance and stability. Start with 30-second holds, gradually increasing as you get stronger. You can make these dynamic, reaching 1 arm and 1 leg up in plank supermans to really feel the burn.
Mountain Climbers: Get in the plank position with extended arms then start jogging alternating knees up to your elbows to work the surfer’s plank position and obliques. 3 sets of 30 seconds.
Alternating V-UPs: lye flat on your back and reach up to touch alternating toes. This will really fire your abs and obliques. Try 2-3 sets of 10 at first then increase as you can.
2. Leg Strength & Power
Your legs do more than just stand on the board—they provide the power and stability needed for paddling out, popping up, and maneuvering through waves.
Bulgarian Split Squats: A basic yet powerful exercise, squats build strength in your quads, hamstrings, and glutes. No one likes these because they burn but they actually work. Start with just bodyweight, then increase to adding a dumbbell in each hand.
Lunges: Lunges not only build leg strength but also improve balance and coordination, essential for staying steady on your board. Work on forward lunges, lateral lunges, lunges in all the directions.
Box Jumps: Explosive exercises like box jumps develop fast-twitch muscle fibers, which are critical for quick, powerful movements on your board.
3. Upper Body Strength: Latts for your Paddle
Paddling requires endurance and strength in your shoulders, back, and arms. Stronger paddling means catching more waves and conserving energy for when it really counts.
Push-Ups: A staple in any strength routine, push-ups work your chest, shoulders, and triceps. To simulate the pop-up motion, try explosive push-ups, where you push off the ground and clap your hands before landing. Devil’s presses are a great power/push up strength builder for your pop up.
Pull-Ups: Pull-ups strengthen your lats, shoulders, and arms, which are crucial for paddling. If pull-ups are too challenging, start with assisted pull-ups or negative pull-ups, where you focus on lowering yourself slowly.
Dumbbell Rows: Bent-over rows with dumbbells target the back muscles, helping you maintain a strong, efficient paddle stroke.
4. Balance and Flexibility: The Key to Staying on Your Board
Strength is only part of the equation; balance and flexibility are equally important. A flexible, balanced body is less prone to injury and more capable of adapting to the ever-changing dynamics of the ocean.
Yoga: Incorporating yoga into your routine improves both flexibility and balance. Poses like Warrior II, Tree Pose, and Downward Dog are particularly beneficial for surfers.
Balance Board Training: Practicing on a balance board mimics the instability of a surfboard, helping you develop better proprioception and stability. Things like Indo Board balancing can be super challenging but also very beneficial in just practicing 5 minutes 3 x a week.
Foam Rolling: Regular foam rolling helps release tight muscles and improve flexibility, ensuring your muscles stay loose and ready for action. Foam rolling your serratus, latts, inner thighs, quads, and low back can be great in relieving tension and helping maintain mobility.
5. Endurance: Surf Longer, Catch More Waves
Surfing is an endurance sport, and building cardiovascular endurance is essential for staying out in the water longer.
Running: Incorporate interval running to build both aerobic and anaerobic endurance. Hill sprints or beach runs are particularly effective.
Swimming: Swimming is the perfect cross-training exercise for surfers, as it mirrors the paddling motion and builds overall endurance.
Cycling: Cycling is a low-impact way to build leg endurance and improve cardiovascular fitness without putting too much stress on your joints.
6. Mental Strength: The Often Overlooked Element
Finally, mental strength is a critical component of surfing. The ocean is unpredictable, and staying calm and focused can be the difference between a great session and a dangerous situation.
Visualization: Spend time visualizing your surfing sessions. Imagine yourself riding waves, executing maneuvers, and staying composed in challenging situations.
Breath Control: Practicing breath control through exercises like deep breathing or meditation can help you remain calm and focused, especially when you're held under by a wave.
Conclusion
Here at Athletic Edge Physical Therapy in Sorrento Valley of San Diego, we surf ourselves and therefore understand the basics of strength and conditioning for the sport. By focusing on core strength, leg power, upper body strength, balance, flexibility, endurance, and mental fortitude, you can build a surfer’s body that’s ready to take on any wave. So, get started with these exercises, and reach out to us if you’d like to come in for a sesh!
