5 Functional Exercises to Improve Your Surfing Game


You’re a surfer. You need control, strength, power, endurance and balance, so that your body isn’t limited when you’re out there in the water. You need an adequate range of motion – from your ankles and knees to your hips and spine – so you can bring that to the board too. The best way to practice? Perform functional workouts on land, then imitate them in water. These five functional exercises will make you more physically capable to tackle bigger waves…

5 FUNCTIONAL EXERCISES TO IMPROVE YOUR SURFING GAME

1. Asian squat

  1. Stand with your feet hip-width apart and squat down, lowering your butt all the way down until it’s as close to the floor as possible.
  2. Keep your torso straight and your feet pointing forward, no tiptoes.
  3. Gently press your elbows into your knees and rotate your hips from left to right.
  4. Return to starting position and repeat – this time with your feet shoulder-width apart.
  5. Repeat once again after this, with your feet wider than shoulder-width apart.

2. Side plank

  1. Lie on your left side on the floor with your right foot rested on top of the inner side of your left foot. Rest your right arm on top of your right side.
  2. Keep your left forearm flat on the ground and lift your body until your left upper arm is straight underneath you. Only your right forearm and outer left foot should be touching the floor.
  3. Raise your right arm towards the ceiling and hold for a couple of seconds.
  4. Lower your body back to the ground with control and repeat on the right side.
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3. Turkish getup

  1. Lie flat on your back on the floor and place a kettlebell next to your right arm.
  2. Roll onto your right and grasp the kettlebell with both hands, elbows bent.
  3. Then, roll onto your back and hold the kettlebell up above your head.
  4. Take your left hand from the kettlebell and keep your right arm outstretched.
  5. Using your left hand for ground support, activate your core and stand up.
  6. Once you’re there, return to your starting position on the floor and repeat with the left hand.

4. Lateral slide

  1. Stand with your feet shoulder-width apart on a non-carpeted floor. Wood or other slick surfaces are best.
  2. Place a towel under your left foot and place your elbows by your sides.
  3. Slowly slide your left foot to the side, bending your left knee and keeping your right leg straight. Don’t stop until you’re in a full lunge position.
  4. With control, slide your left foot back and repeat on the other side.

5. Ring chin-ups

  1. Stand under two rings and grasp with an underhand grip.
  2. With straight arms, dead hang from the rings with a straight, tight body.
  3. Engage your abs, glutes and quads. Pull your elbows towards your hips and lift your chest up to perform a pullup. Keep your legs together and relax your shoulders.
  4. Pause for a moment at the peak of the movement and smoothly lower yourself back down to hanging position.
  5. Pause and repeat.

Train hard, play hard. Come find an EVO club near you and our personal trainers will create a fun and personalised workout routine that will shape you up for the board, without getting bored.

Already on your way to go surfing? Try the surf warm-up!

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