The squat is a basic functional movement pattern that all surfers do when crouching for barrels and preparing for power turns or launches. Squats strengthen the leg muscles while also developing core strength and stability. All these factors affect performance on a surfboard and can be challenged further by squatting on unstable surfaces like wobble boards, balance boards or even the Indo board.
2. Multiple Directional Lunge.
Weight training for surfing needs to target the entire body and be dynamic in nature. The multiple directional lunge is perfect for this and can also be used to improve balance, endurance training and sport specific strength training. A good idea is to lunge to the front and back and also add in side lunges to develop both flexibility and balance for surfing.
3. Dead Lift.
This is a classic weight training exercise that surfers can incorporate into their surfing training. The dead lift trains the entire body yet also challenges the nervous system so please ensure you have perfect technique. This exercise is great for the legs, back, shoulders and core. Every surfer can benefit from this fantastic movement that is often the base of many athletes training programs. Once the technique has been perfected you can increase the specificity to surfing by performing on balance boards or unstable surfaces to further challenge balance and tilting reflexes.
4. Chin Ups.
When we surf we paddle. Paddling strength comes from a combination of muscles including your back, shoulders and arms. One of the greatest weight training exercises for surfing is the chin up. This tests strength and endurance and can be performed just about anywhere so long as you have something to pull up on. A good idea when doing this exercise is to not always train to complete failure. Perform one set and leave enough energy reserves to take a small break and repeat another one or two sets. This will build strength and endurance similar to the surfing environment. Please work with a qualified trainer however, so you surf train correctly and avoid bulking up.
Weight training for surfing is often over looked as one of the fundamentals required for optimal surfing performance. Many trainers and coaches only focus on balance activities yet to develop any real strength or power the basic fundamental movement patterns must be performed. Many athletes including boxers, golfers and surfers will all benefit from learning how to execute the above four movement patterns correctly. The goal is to develop functional strength so that you can perform dynamic movements with speed and power when out surfing.
Hayden Rhodes has coached professional and amateur athletes
improve their performance through scientific personal training, hormonal
testing, nutritional coaching and performance principles.
