Rotational Strength & Balance
By Clayton Beatty BSc
When riding a wave, rotational core strength is needed for powerful and stylish turns. The first exercise below will improve the stability and strength in your core muscles for performing any twisting / rotational movements whilst surfing. When this function is improved, you will have more control over your maneuvers and less chance of wiping out.
The second exercise will help with your balance. Obviously balance is one of the most important attributes to be a quality surfer; from fast take-offs to landing airs, balance always plays a critical part. One of the quickest ways to improve your balance is by practicing on stability ball (fitball). The ball mimics the unstable surface of the ocean and trains your core muscles to activate efficiently and keep you balanced.
You can do these exercises 2-3 times per week, and perform 2-3 sets of each.
Lying Trunk Twist
- Lie on your back with a ball held between your legs and your arms out to the side for support.
- Your legs should be at 90 degrees to your body and are rotated from one side to the other.
- Stop just before the ball touches the ground and use your core muscles to bring your legs back up and over to the other side.
- Do 8 repetitions per side.
Stability Ball Balance
- Balance on the ball on your knees for the required time. Make sure you are not going to fall onto any objects.
- If it is easy to balance like this for the required time, try balancing on one knee and one foot.
- Try balancing for 30-45 seconds.
For more core strength exercises for surfers, visit totalsurfingfitness.com. Here you will find a complete functional training program designed specifically for surfers, which includes training for core strength, balance, cardiovascular fitness, upper & lower body strength and flexibility.
Clayton Beatty is the fitness expert behind TotalSurfingFitness.com, a website dedicated to functional training for surfers.
Clayton holds a BSc Degree in Human Movement, is a Certified Fitness Trainer and grew up surfing the Margaret River region in Western Australia . If you would like to learn more visit his website at www.totalsurfingfitness.com.