Professional Surfing Fitness Exercises
Games Guy | April 15, 2011
Surfing is a sport that consists of 2 main aspects of fitness; strength and endurance. The following surfing fitness exercises will prove to be effective in training your body to be ready for surfing.
Muscle Strength – The following surfing fitness exercises require a dumbbell set*
1) “Upright Rows”
- Stand up straight with your back erect (this will prevent any discomfort you may feel).
- With your elbows out to the sides, hold the weights in front of your thighs and slowly bring them up to your shoulders.
- Slowly lower them back down and execute the steps once again.
Muscles Targeted: Rear Deltoids
2) “Military Press”
- Stand up straight with your back erect.
- Hold the dumbbells at shoulder level, with your palms facing outward.
- The weights should be lifted above your head slowly, and your arms straight.
- Once you have brought the weights back down to shoulder level, execute the steps again.
Muscles Targeted: Deltoids
3) “Curls”
- Stand up straight with your back erect.
- With your elbows at waist level, hold the dumbbells on the front-side of your thighs.
- In a slow manner, lift the weights to your shoulders.
- Once you have brought the weights back down, execute the steps again.
Muscles Targeted: Biceps
Core Strength – Requires a carpeted area or a exercise mat
1) “Bridge”
- With your knees bent, lie on your back while keeping it in a neutral position.
- Squeeze your abdominal muscles then raise your hips off the floor until it is aligned with your knees and shoulders.
- Go back to the start position and repeat
Muscles Targeted: Transverse Abdominal and Oblique
2) “Side Plank”
- Lie on your left side while raising yourself onto your left hand.
- Move your left shoulder directly above your left elbow.
- Make sure your whole body is aligned.
- Tighten your abdominal muscles and hold for 4 large breaths.
Muscles Targeted: All Abdominal Muscles
3) “Single-Leg Abdominal Press”
- Lie on your back with your knees bent with your back in a neutral position.
- Raise your right leg into the air so that your knee and hip are bent at a 90-degree angle.
- Place your right hand on top of your right knee while using your abdominal muscles to pull over knee toward your hand.
- Keep your arm straight.
- Hold for 4 breaths and repeat.
Muscles Targeted: All Abdominal Muscles
Endurance – Any public areas that you can swim/run at. Preferred place would be a beach.
1) Endurance Swimming.
- Start off with a 100m swim.
- Increase by 25m every week.
- 800m swims should be your final goal.
2) Jump-Roping
- Obtain a jump rope or any other similar object.
- Start by jumping out slowly.
- Gradually increase your speed.
- Slow down towards the end of your workout.
- 10 Minutes is a good goal to shoot for.
3) Running
- Start out running in 100m increments.
- Increase your distance by 25-50m per session.
- Aim for 800m as a goal.
By following a strict surfing fitness workout plan you have the ability to build upon your physique. The list of exercises mentioned above is only a fraction of what you can do to increase your physical condition and boost your surfing.
*When using dumbbells it is important to have good technique for maximum results. Lift an appropriate amount of weight and don’t overdo yourself. Use proper form by keeping your back erect, and feet shoulder-width apart. Don’t be tempted to hold your breath as muscles need oxygen to function properly. Always take breaks in between workouts, and get a good night’s sleep.
Jam727 Enterprises offers many articles on a wide variety of topics.