Improve your dynamic strength and fitness and you may well double your wave count.
If you’re new to exercise take things slowly. Always warm up with light mobility this should last around 8-10 minutes, mobility is a great way of warming up joints, tendons and ligaments.
Always start with slow controlled movements; a few examples of mobility are arm swings, leg swings, torso twists, and taking your joints through their full range of movement, in addition to these try some slow moving lunges with a torso twist.
In addition to mobility a short cardio warm is recommended, a short light run for example 5-6 minutes and you’re ready to go.
Slower, less powerful waves demand faster body movements, get on what little power there is before it’s gone, so any land based training type should reflect this. Kit like the Bosu Balance trainer and the Indo Deck along with the Gigante Cushion are great for advancing your training.
THE SINGLE LEG POWER JUMP, WITH MEDICINE BALL
‣Start the exercise in a lunge position, then from this position jump upwards landing softly on one leg, use your arms to help generate speed and movement.
‣Repeat this exercise 5-6 depending on your fitness levels!
THE BOSU BALANCE TRAINER, WITH MEDICINE BALL
‣Turn the deck upwards, place one foot in the centre of the deck and then lower yourself into a standing lunge position.
‣Then very quickly bring one knee upwards and for a moment balance on one leg, before returning back to the starting position.
‣Repeat 6-8 times depending on fitness.
THE GIGANTE AND INDO DECK, WITH FREE WEIGHTS
‣Place the deck on top of the gigante cushion, then in the same way as the Bosu exercise place one foot on top of the deck and repeat the exercise, Both the Bosu and Indo board will enhance this dynamic exercise and improve your leading leg speed as you pop up.
THE BASIC PRESS UP INTO A FRONT PLANK.
In addition to improving you explosive power and pop up, it would be a good idea to improve your core strength and upper body strength this will back up your leg speed through the pop up phase.
A good core adds stability to your body’s movements; this in turn adds greater efficiency to all your body’s movements.
‣You may wish to try a few press ups before attempting the full exercise, start the exercise by getting into a press up position.
‣Perform a press up, then one arm at time, drop down into a plank position, hold for the count of ten after which you then return to the starting position one arm at a time move back up to a press up position and repeat the whole exercise!
‣Your aim is to do as many as possible without stopping.
‣Try 4-5 sets of this, with a rest in between of your choice.
Strengthen your legs with a 3x squat one jump exercise!
If you’re suffering from any form of knee injury then avoid jumping exercises, and even if you’re fine use good trainees and a flat surface, grass is often best.
Getting your board going on smaller waves may well, take a bit more leg strength.
‣Start the exercise with feet just about hip width apart, shoulders back, drop down into a basic squat, arms out in front of you during each move, legs bending to about 90 degrees,
‣On your 3rd squat do a big explosive jump upwards, using your arms and bring your legs upwards to your chest, once you’ve completed this big jump repeat your 3 squats do this until your jump upwards becomes less effective, and then take about 45 seconds rest before repeating the exercise.
‣Try 4-5 reps but as you get stronger add more to your workout.
‣Add these exercises into your workout or just try them on their own for a mini summer surf fitness workout.