Surf Kinetics MARCH'S VIDEO EXERCISE TIP

The Surfing Dynamic Warm Up from Power Up Surfing on Vimeo.

 Surf Kinetics MARCH'S VIDEO EXERCISE TIP:

A Dynamic warmup for surfing!!! It will work the muscles and joints in all 3 planes of motion!

Stretching the External Rotators with AIS stretch Therapy from Power Up Surfing on Vimeo.

Stretching the External Rotators with AIS stretch Therapy

Surf Kinetics Staple Paddling Exercise

 Our “pull” muscles are responsible for propelling our surfboards across the ocean. Once the arm enters the water during paddling, we use the hands to "pull" our body in a forward motion. This happens when the shoulder joint extends our arm through the water beneath the surfboard.  Pull muscles are primarily composed of the back muscles, shoulder rotators, long head of the triceps, and other various shoulder muscles.  

Let's put paddling into 2 simple categories for now:

1. Explosive paddling: This is the paddling we require to catch a wave. This paddling is quick and explosive in nature. Basically we are trying to match the speed of the wave in order to drop in. We are probably talking about a 1 to a 3 second burst of paddling energy to “catch” the wave. The energy our body uses for this primarily  draws from the Phosphagen system first and the Glycolysis system  when prolonged over 3 secs.

2. Endurance paddling: This is the paddling that falls into the “aerobic” form like that of jogging. We use this type of  paddling to get out from the beach to the actual break OR when we are constantly paddling against a ocean current to stay in position. Endurance paddling  relies heavily on the aerobic system for energy.
   
   

  So what is the most effective exercise to train paddling? 

In all honesty, there are so many great methods and approaches to train these pull muscles.

Probably the most popular training method is freestyle swimming.  It is a damn great place to start! 
 BUT take this into consideration: besides using the pull muscles, swimming ALSO uses trunk rotation as well as lower limb propulsion.  Therefore the pull muscles do not get the full brunt of the training. 

Most surfers while on the surfboards are actually isolating these pull muscles. So this is where land base training can become very effective! Target the pull muscles specifically! There are many exercises out there to hit the pull muscles. One of our staple exercise is the “Swimmer”.   It incorporates using a band. Bands offer “variable” resistance which is great for training. You can go as fast or slow as you want and not worry about flying stacks of weight or dumbbells.  Also bands allow you to put the resistance point at any position!

Here is how the Swimmer is performed: 

Stand with feet shoulder width apart. Have the bands over head and  pull bands

down to the hip area. During this pull down motion, drop hips down and keep the

arms very rigid and straight. During the downward movement extend the shoulder joints, and make sure the elbow joints stay rigid and straight throughout the entire exercise.  Then return the bands overhead in an erect standing position.

Swimmers

Swimmers

As shown in the pictures above, when performed at high speeds, it is alright to let the heels come off the ground.

There are so many ways to integrate this exercise into your daily workout when the waves are flat.  Also there are various techniques that are used to train endurance paddling separate from explosive paddling.  The options are unlimited!   Find a local strength and condition coach around your local neighborhood, especially the ones that work with swimmers, they can show you how to get it done!

Remember don't waste time on unnecessary training, get specific as you can, and be safe with land training!

 

 More at SURF KINETICS

Disclaimer:

Always consult a qualified medical professional before beginning any nutritional program or exercise program. Never disregard

professional medical advice or delay in seeking it because of something you have read by Craig Canubida. Any content or

information provided by Craig Canubida is for informational and educational purposes only and any use thereof is solely at your

own risk. Neither Craig Canubida nor its operators or posters bears any responsibility thereof.

The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any

manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding

any medical condition. All information contained by Craig Canubida including but not limited to text, graphics, images,

information, third party information and/or advice, food, recipes, exercises, diets, psychology, websites, links, including but not

limited to any content by employees, consultants or writers and contributors, and or any other material contained herein are for

informational and educational purposes only.

By reading articles by Craig Canubida, the reader and/or viewer does hereby acknowledge that it is your sole responsibility to

review this Disclaimer and any other disclaimer or waiver.

Saving the Knee During Surfing!

Sorry so late.  I have been working on this for awhile, but here it is on popular demand!  These are 3 simple exercises you can use to strengthen up the muscles around the knee joint to stabilize the joint while surfing.  Yes they are basic exercises that uses no weights BUT just GRAVITY as a form of resistance.  Sometimes people resort to a fixed leg machine ( ei. leg extension) to work the muscles around the knee.  Unfortunately keeping the knees isolated during these exercises will eventually lead to shearing of the knee joint, exactly what you don't need.  But don't get me wrong , there is a time a place for the use of these machines!
In the video it states to do 15 reps each, but for beginners it might be better to accomplish 10 of each.  As a general  rule we do train surfers standing for the most part , yet these exercises are just the foundation of strengthening the lower limbs of the body.  We here at Surf Kinetics always build the foundations first before moving on to advance and skilled specific exercises.  Go ahead and perform 2 to 3 sets of these three exercises 4x a week and you will notice a difference in your knee stabilization while surfing.  Remember it  hurts, STOP and consult your physician to refer you out to some kind of sports rehab. Enjoy the video...




Saving Knees from Coach Craig on Vimeo.

Disclaimer:

Always consult a qualified medical professional before beginning any nutritional program or exercise program. Never disregard

professional medical advice or delay in seeking it because of something you have read by Craig Canubida. Any content or

information provided by Craig Canubida is for informational and educational purposes only and any use thereof is solely at your

own risk. Neither Craig Canubida nor its operators or posters bears any responsibility thereof.

The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any

manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding

any medical condition. All information contained by Craig Canubida including but not limited to text, graphics, images,

information, third party information and/or advice, food, recipes, exercises, diets, psychology, websites, links, including but not

limited to any content by employees, consultants or writers and contributors, and or any other material contained herein are for

informational and educational purposes only.

By reading articles by Craig Canubida, the reader and/or viewer does hereby acknowledge that it is your sole responsibility to

review this Disclaimer and any other disclaimer or waiver.

Taking Care of the Feet

Let's face it, anybody who has ever had a foot or ankle injury knows that it is just hell trying to surf through the pain.  In fact after an injury we find that our feet are left weaker and a lot stiffer prior to the incident.  So like any other part of our body, we must strengthen the problem area to increase range of motion and to fire up as much muscles cells during any kind of contraction.  Our feet is what connects us to the surfboard and when we get skilled enough they can actually start to pivot the board in tight critical maneuvers.  So here are three strengthening exercises that are demonstrated in the video below :

1. Pronation

2. Supination

3. Flexion

 

 

FEET from Coach Craig on Vimeo.

Disclaimer:

Always consult a qualified medical professional before beginning any nutritional program or exercise program. Never disregard

professional medical advice or delay in seeking it because of something you have read by Craig Canubida. Any content or

information provided by Craig Canubida is for informational and educational purposes only and any use thereof is solely at your

own risk. Neither Craig Canubida nor its operators or posters bears any responsibility thereof.

The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any

manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding

any medical condition. All information contained by Craig Canubida including but not limited to text, graphics, images,

information, third party information and/or advice, food, recipes, exercises, diets, psychology, websites, links, including but not

limited to any content by employees, consultants or writers and contributors, and or any other material contained herein are for

informational and educational purposes only.

By reading articles by Craig Canubida, the reader and/or viewer does hereby acknowledge that it is your sole responsibility to

review this Disclaimer and any other disclaimer or waiver.

Pete alert!

Stretch the Hip Flexors and Unleash the Power in your Surfing!