Pre-surf warm-up exercises:
A surf warm-up routine
Lesson 25
Post contents
Introduction
The importance of a pre-surf warm-up
Essential components of a pre-surf warm-up
1. Cardio
Begin your warm-up with a light cardio exercise. This could include jogging on the beach, jumping jacks, or dynamic stretches. The goal is to elevate your heart rate gradually and increase blood flow to your muscles.
2. Joint mobility exercises
Focus on joint-specific movements to improve flexibility and range of motion. Perform circles and rotations with your ankles, knees, hips, shoulders, and wrists. This helps lubricate the joints and reduces the risk of strains or sprains during surfing maneuvers.
3. Dynamic stretching
Dynamic stretches involve controlled movements that take your muscles through their full range of motion. Incorporate dynamic stretches for the major muscle groups involved in surfing, such as the shoulders, back, hips, and legs. Examples include arm circles, leg swings, and trunk rotations.
4. Static stretching
While dynamic stretching exercises for surfing are great for getting the blood flowing and improving range of motion, static stretches can also play a valuable role in a well-rounded warm-up routine. Static stretches involve holding a position to lengthen and relax specific muscles, which can help improve flexibility and reduce muscle tension.
5. Surf-specific movements
Mimic the movements you’ll be performing while surfing to prepare your body for the specific demands of surfing. Practice pop-ups on the beach, simulate paddling motions, and engage in rotational movements to mirror the actions you’ll take on the waves.
6. Breathing exercises
Controlled breathing not only helps calm pre-surf jitters but also oxygenates your muscles and enhances focus. Practice deep, diaphragmatic breathing to center yourself and prepare for the intense physical activity ahead.
A pre-surf warm-up routine: try these surf warm-up exercises before your next surfing session
1. Cardio
- 2-minute light jog on the beach
- 30 seconds of jumping jacks to get your heart rate up
2. Joint mobility exercises
- Ankle circles (15 seconds per ankle): Rotate your ankles in a circular motion.
- Knee circles (15 seconds per knee): Rotate your knees in a circular motion.
- Hip circles (15 seconds clockwise, 15 seconds counterclockwise): Rotate your hips in a circular motion.
- Shoulder rolls (15 seconds forward, 15 seconds backward): Roll your shoulders in a circular motion.
- Wrist circles (15 seconds per wrist): Rotate your wrists in a circular motion.
3. Dynamic stretching
- Arm circles (15 seconds forward, 15 seconds backward): Swing your arms in circular motions.
- Leg swings (15 seconds per leg): Stand next to a support, swing one leg forward and backward.
- Torso twists (30 seconds): Stand with feet shoulder-width apart and twist your torso side to side.
4. Static stretching
- Hamstring stretch (15 seconds per leg): Sit on the ground, extend one leg, reach toward your toes.
- Hip flexor stretch (15 seconds per leg): Kneel on one knee, push hips forward.
- Chest opener stretch (30 seconds): Clasp your hands behind your back, straighten arms, and lift.
- Triceps stretch (15 seconds per arm): Reach one hand down your back, gently push on the elbow.
5. Surf-specific movements
- Pop-ups (1 minute): Practice the motion of popping up onto your feet quickly.
- Paddling simulation (1 minute): Lie on your stomach and simulate paddling motions.
- Rotation exercises (1 minute): Stand and twist your torso from side to side to simulate turns on the wave.
6. Breathing exercises
- Deep breathing (1 minute): Inhale deeply through your nose, exhale through your mouth. Focus on calming breaths.
Lesson quiz: test your knowledge
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