Want to improve your Surfing ability?
Whilst flexibility, strength and endurance is great for surfing and should not be over-looked, possibly more important is balance or proprioception. This term refers to a sense of joint position.
Proprioception exercises actually train the neuromuscular system. This type of exercise is often used in rehabilitation but can also be useful in preventing injury which is ideal for surfers for whom balance is important.
Rather than take you on a journey of boring anatomy and physiology, let’s get right down to what it is and the exercises you can do.
By using these techniques not only will you train the neuromuscular system you will improve your core stability.
Kinesthetic awareness is the ability to have your brain understand where your body parts are in relation to an exercise, or if you like, make the adjustments required to learn balance. These proprioceptors are within muscles and they teach our bodies to have better balance and prevent injury. The brain learns how to respond when certain changes are taking place requiring balance and quick changes of positioning, such as in surfing.
Ok… so what exercises can you do?
Try the following exercises for the next 8-10 weeks. (With a day rest in between)
(Rest between sets for one minute and 30 seconds between reps)
Use a Bosu ball or a wobble board to do these on.
1. Two legged squats standing on wobble board or Bosu ball. No weight at first (after you accomplish these add some hand weights…..3 sets of 15 reps)
2. Progress to one-legged squats. Change legs (3 sets of 15 reps)
3. Just to add some interest……. close your eyes and complete the exercises.
4. Still on the bosu or wobble board, stand on one leg and have the other leg stretched out behind you at 90 degrees to the floor. Squat holding this position /then change legs and repeat (3 sets of 15 reps)
5. Slow squat down (using bosu ball, both feet on the ball) and push up very fast. Repeat (3 sets 15 reps)
6. Last one! Phew….. Jump on bosu ball using one leg and hold for 20 seconds. Jump off and back on again using the same leg. Repeat. Use alternate leg. (3 sets of 15 reps).
These exercises are designed for both core and the proprioceptors within muscles. Don’t forget to stretch hamstrings and quads after you have finished.