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Prepare your body for the waves and improve your performance in the water

Surfing is much more than riding waves. It is a sport that requires more physical fitness than it seems. High performance surfers need a combination of power, core strength, balance and coordination. And this is not something that is achieved overnight.

How can you train?

It all starts with being consistent and spending hours and hours in the water. Only then will you improve your performance. But you can still do more… It is highly recommended to complete your surfing practice with a good training routine, especially on days when there are no waves, here we give you some exercise ideas to exercise from home and prepare your body for the waves .

Prepare your body for the waves with these exercises from home


The burpee is a very complete exercise that works strength, resistance and coordination. In it, we involve most of the muscles of our body, strengthening pectorals, triceps, shoulders, quadriceps, hamstrings, twins, abdominals and glutes. This exercise will help us improve our physical condition from intense cardiovascular work.

How to do it: Squat down until your hands touch the ground. Once the hands are supported, drive the legs back to stay in a push-up position. Then, do the push-up and undo everything you’ve done until you’re back on your feet. The exercise ends with a jump, as high as you can.


Support your belly on a fitball. Separate the legs and place them parallel to the shoulders. Place your hands on either side of your head and raise your arms behind you, tensing your back. With this exercise, we are going to strengthen the shoulder muscles on unstable surfaces, such as the surfboard.


With good plank work, we will be able to develop greater core strength.

To perform a traditional plank, you must create a straight line with your body, from head to heels. Support yourself on the ground with the balls of your feet and your elbows and forearms. Place your elbows at shoulder height.

The exercise consists of tensing the abdominal muscles for a few seconds. You can do up to 8 series of 60 seconds, with a 20 second break between each series.

balance exercises

Improving stability and strengthening joints will prevent injuries. That is what proprioceptive exercises take care of. Proprioception is the awareness of oneself and one’s body. Somatosensory training can help us improve our sports performance and achieve greater stability in the joints of the lower extremity.

These types of exercises consist of swinging front-back, doing figures in the air and/or causing a partner to become unbalanced by throwing a foam ball at different speeds and heights..

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