13/12/16 14:06 Filed in: Surf Competition | surfing | fitness | Surf Training | free surfing | Health | food
If you are free surfing or using surf schools in the Algarve Portugal
Surfing is one of the most enjoyable activities to do! It requires the surfer to have a wide range of physical qualities to enable them to paddle out and catch waves, balance on the board and produce turns and manouvers. Those wanting to both have fun and progress in the water need to undertake quality surf training on a regular basis. This will maintain a reasonable level of surf fitness and assist in keeping injury free!
To prepare the mind and body for a surf session, a full body warm up is crucial. Without this you may cause an unnecessary injury. The warm up should gently prepare the body for exercise by gradually increasing the heart rate and circulation, this will loosen the joints and increase the blood flow to the muscles. It also enables the individual to prepare mentally for the activity ahead.
Surfing Warm Up
The warm up should involve mobility drills and movements that replicate some movements in surfing.
Benefits are• Increased mobility and flexibility of the body and joints
• Reduced muscle stiffness
• Increased heart rate, improved blood circulation and oxygen delivery to muscles
• Nervous system activation
• Stimulation of the respiratory systems
• Increased speed of muscle contraction, allowing for quicker reactive movements
Warm up movements for surf training
• Breathing squat
• Single leg upper body rotation
• T rotation push ups
• Warrior lunge
• Butt drops
• Bent shoulder circles
• Standing knee hugs
Surf Training Workouts
With just a few quality training hours a week you can benefit your strength, stamina, speed and performance in the water and also prevent injury.
Surfing is a very dynamic activity and requires full body movement in three- dimensional space. Training must enable your body to be strong and efficient in motion not in isolation.
Below are some ideas to promote full body movement-
• Kettle swings
• Back squats or front squats
• Dead lifts
• Single leg dead lifts
• Lunges and multi-directional lunges
• Plyometric hops
• Single arm cable pushes and pulls
• Overhead presses and single arm overhead presses
• Medicine ball chops
• Push up variations
• Pull ups/ Chin ups
Body Core Surf Training
Core muscles are the foundation for the body’s movements. Core stability exercises are vital in overall fitness training. There are many exercises that can improve core strength-
• Front plank
• Indo press ups
• Cable push and pulls
Swimming is renowned for targeting all of the vital muscle groups and is a great aerobic exercise. You can also challenge yourself once warmed up by using various swimming techniques. These will help you in challenging situations such as getting out of strong rips or dealing with sudden weather changes, or withstanding wipeouts and hold downs.
There is an awesome 25m Municipal swimming pool in Lagos close to the fairgrounds if you want to train while in Portugal!
Nutrition plays a vital role in keeping surf fit and remaining injury free. A well balanced and nutritious diet allows your body to maintain energy levels and keep the body fueled for the next long surf session-
• Eat real whole foods, fruit and vegetables quality fats and proteins. Eliminate processed food and unnecessary sugars from your diet.
• Drink plenty of water and keep hydrated.
• Eat well balanced meals consisting of proteins, carbohydrates and good fats
• Avoid too much alcohol!
Combining surf training workouts and a healthy balanced diet can prepare your body for the high demands of surfing. Keeping you fit and able to withstand injury so you can continue surfing for many years to come
If you are coming to learn to surf in Lagos with us or surf with one of the other surf schools in the Algarve fitness preparation is well worth the effort!