Fall is a great time to plan an Outer Banks surfing
excursion. With the increase in east swells, south swells, north
swells, and we sterilizes, surfers are flocking to Hatteras and other
towns to take advantage of the surf conditions, weather, and thinning
crowds.
Before you head out to surf this season, prepare your body. Whether you are new to surfing or a veteran, every surfer needs to build body strength to get the most out of their time in the ocean.
Surfing
requires shoulder and arm strength for paddling to the waves, and core
strength and balance for riding the waves back to the shore.
Professional surfers suggest exercising three times a week for a month
before you hit the waves. In addition, they recommend at least 20
minutes of swimming and 20 minutes of jogging for aerobic conditioning
on alternate days.
The Surfer’s Warm Up
Your warm up for a surfing workout—or for heading out to surf—should include movements that mimic those of surfing. The goal is to increase your heart rate, improve balance, relax stiff muscles, and loosen joints. Click here to read our article on warm-up exercises for surfers.
Strength Training
For safety, always workout under the supervision of a professional or experienced partner, especially if you are using weights. As you build strength, your goal is to complete three sets of 15 repetitions for each of the following exercises, unless otherwise noted.
1. Medicine Ball Reach
While holding a medicine ball (or something similar) in your hands, lie on your back with your legs straight and your arms extended behind your head. Tighten your abdominal muscles and slowly bring your legs and arms up at the same time. Touch the ball with your feet, while keeping your legs as straight as possible. Pause, and then slowly return to the starting position.
2. Swiss Ball Crunch
While holding a medicine ball with both hands, sit on a Swiss ball. Slowly lie down on the Swiss ball so that your thighs and torso are level with the floor. Tighten your abs to raise your upper body, pause, and then return to the starting position.
3. Dumbbell Flat Rotation Push
Place a dumbbell in each hand and lay face-up on a bench. Position the weights next to your chest, with your palms facing your feet. Quickly press the weights up, fully extending your arms and rotating your hands to finish with your palms facing inward. Pause, and then slowly return to the starting position.
4. Dumbbell Shoulder Rotation Circles
Stand with your feet shoulder-width apart, your knees slightly bent, and a 5-pound weight in each hand. Raise your arms out to your sides at shoulder level and begin slowly moving your arms in tight circles. Do 20 circles, then switch directions and do 20 more. Next, drop your arms to your sides and slowly swing one arm back and over as if you were paddling. Repeat 10 times and then do the other arm.
5. Medicine-Ball Jump
Stand with your feet shoulder-width apart and hold a medicine ball in both hands. Extend your arms so the ball is straight over your head. Bend your knees slightly, and then jump upward, bringing your knees up toward your chest as you go. Land softly and spring back up as fast as possible.
Before you head out to surf this season, prepare your body. Whether you are new to surfing or a veteran, every surfer needs to build body strength to get the most out of their time in the ocean.
Surfing
requires shoulder and arm strength for paddling to the waves, and core
strength and balance for riding the waves back to the shore.
Professional surfers suggest exercising three times a week for a month
before you hit the waves. In addition, they recommend at least 20
minutes of swimming and 20 minutes of jogging for aerobic conditioning
on alternate days.The Surfer’s Warm Up
Your warm up for a surfing workout—or for heading out to surf—should include movements that mimic those of surfing. The goal is to increase your heart rate, improve balance, relax stiff muscles, and loosen joints. Click here to read our article on warm-up exercises for surfers.
Strength Training
For safety, always workout under the supervision of a professional or experienced partner, especially if you are using weights. As you build strength, your goal is to complete three sets of 15 repetitions for each of the following exercises, unless otherwise noted.
1. Medicine Ball Reach
While holding a medicine ball (or something similar) in your hands, lie on your back with your legs straight and your arms extended behind your head. Tighten your abdominal muscles and slowly bring your legs and arms up at the same time. Touch the ball with your feet, while keeping your legs as straight as possible. Pause, and then slowly return to the starting position.
2. Swiss Ball Crunch
While holding a medicine ball with both hands, sit on a Swiss ball. Slowly lie down on the Swiss ball so that your thighs and torso are level with the floor. Tighten your abs to raise your upper body, pause, and then return to the starting position.
3. Dumbbell Flat Rotation Push
Place a dumbbell in each hand and lay face-up on a bench. Position the weights next to your chest, with your palms facing your feet. Quickly press the weights up, fully extending your arms and rotating your hands to finish with your palms facing inward. Pause, and then slowly return to the starting position.
4. Dumbbell Shoulder Rotation Circles
Stand with your feet shoulder-width apart, your knees slightly bent, and a 5-pound weight in each hand. Raise your arms out to your sides at shoulder level and begin slowly moving your arms in tight circles. Do 20 circles, then switch directions and do 20 more. Next, drop your arms to your sides and slowly swing one arm back and over as if you were paddling. Repeat 10 times and then do the other arm.
5. Medicine-Ball Jump
Stand with your feet shoulder-width apart and hold a medicine ball in both hands. Extend your arms so the ball is straight over your head. Bend your knees slightly, and then jump upward, bringing your knees up toward your chest as you go. Land softly and spring back up as fast as possible.
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