Surfing requires strong shoulders and arms for paddling out to the waves, and core strength and balance for riding them back to shore. Do these five exercises three times a week for a month before your trip. On alternate days, try to get in at least 20 minutes of swimming and 20 minutes of jogging/rope skipping for aerobic conditioning.
Holding a medicine ball with your hands, lie flat on your back with your legs straight and your arms extended past your head. Tighten your abs and slowly bring your legs and arms up at the same time until your body forms a V. Try to touch the ball to your feet without bending your legs. Hold for one count, and then slowly return to the starting position. Build to three sets of 15 repetitions.
Stability Ball Pullover
Sit on a Stability ball with your feet flat on the floor and a medicine ball in your hands. Slide forward on the ball and slowly lie down on it with thighs and torso parallel to the floor. Contract your abs to raise your torso as if you were throwing the ball. Hold for one count, and then return to the starting position. Build to three sets of 15 repetitions.
Dumbbell Flat Rotation Push
With a 25-pound dumbbell in each hand, lie flat on your back on a bench. Hold the weights next to your chest, with your palms facing your feet. Quickly press the weights up, extending your arms and rotating your hands to finish with your palms facing inward. Hold for one count, and then slowly return to the starting position. Build to three sets of 15 repetitions.
Stand with your feet shoulder-width apart, knees slightly bent, and a 5-pound dumbbell in each hand. Raise your arms out to your sides at shoulder level and begin moving your hands in slow, controlled circles. Do 20 circles, and then switch directions for 20 more. Next, drop your arms to your sides and slowly swing your right arm back and over as if you were paddling. Do 20 repetitions, and then repeat with your left arm.
Medicine-Ball Coil Jump
Stand with your feet shoulder-width apart and hold a medicine ball in both hands. Extend your arms so the ball is straight overhead. Bend your knees slightly, then explode upward, bringing your knees up toward your chest as you jump. Try to land softly and spring back up as fast as you can. Build to three sets of 15 repetitions.
For more information – http://www.menshealth.com/fitness/5-surfing-exercises
Leg squat progression exercises
Here’s a split squat into a single leg BOSU squat progression. Remember with all these leg exercises keep your ankle, knee and hip in alignment. Look for any differences between left/right sides of your body. Keep challenging yourself and have fun with it.
These strength/balance exercises are great to add into your program. They are a Big Bang for your buck exercise perfect for taking your surfing to the next level.
- Week 1 Split Stance Squats. Build to three sets of 15 repetitions each leg.
- Week 2 Split Stance Squats with back leg on bench. Build to three sets of 15 repetitions each leg.
- Week 3 Single Leg Squats on Box top or Ledge. Build to three sets of 15 repetitions each leg.
- Week 4 Single Leg Squats on BOSU Ball. Build to three sets of 15 repetitions each leg.
For more information – http://surffitness.tv/leg-squat-progession-exercises/