Ready to take your surfing to the next level? In this practical guide,
seasoned surf instructor Georgy Felikidi reveals the secrets to sustaining
exceptional endurance and energy in the water.
Drawing from the expertise of
top surfers and instructors, Georgy presents a comprehensive training regimen
designed to enhance your strength, stamina, and mental focus—key elements for
any surfer. Whether you’re a seasoned pro or just starting out, these expert tips will
pave the way to surfing success. Get ready to build strength and endurance
before your next ocean adventure, and learn how to ride those waves like never
before!
Surf-Friendly Activities to Get You in Peak Condition
- Yoga: Improve flexibility and mental focus through Hatha yoga.
- Meditation: Develop self-awareness and presence through mindfulness practices.
- Freediving: Master breath-holding and relaxation techniques for managing underwater situations.
- Coordination: Fine-tune your balance with a balance board and slackline.
- Skateboarding and Longboarding: Practice ramps, pools, and carving to boost balance and manoeuvrability.
- CrossFit: Enhance overall strength and stamina with targeted workouts.
- Swimming: Build endurance and refine your paddling technique.
- Leg Strength: Increase power with CrossFit, skateboarding, and running.
- Chess: Sharpen strategic thinking skills.
- Wakesurfing: Practice board dynamics and manoeuvres similar to surfing.
- Surf Trips: Combine surfing with yoga and meditation for comprehensive preparation.
- Massage: Facilitate recovery and relaxation after intense surf sessions.
Yoga and Meditation
The first step is mental preparation. When your mind is focused on a goal,
your body will naturally follow.
Begin with fundamental practices like Hatha yoga, breathing exercises, and
meditation. These techniques teach you to distance yourself from your emotions
and sensations, helping you remain calm and clear-headed even in challenging
situations.
Meditation is especially crucial for developing self-awareness, whether
you’re dealing with the impact of a wave or riding it. Early on, it's easy to
become overwhelmed by the excitement and speed, making it difficult to recall
specific moments of your ride. Staying present and aware is key to
understanding the flow of movements and reading the wave effectively.
Meditations that focus on presence and self-observation will build your
confidence both on the wave and in the ocean.
Additionally, Hatha yoga is an excellent tool for enhancing flexibility. Professional
surfers often impress with their ability to twist and balance on waves, and
enhancing your flexibility through Hatha yoga can help you achieve similar
mastery. Start your yoga practice gradually with the "Surya Namaskar"
(Sun Salutation) sequence each morning, which warms up your spine, arms, and
legs. Over time, consider exploring specialized yoga courses to further improve
your flexibility and balance, key components for excelling in surfing.
Freediving
Incorporating freediving lessons into your
routine can significantly enhance your surfing skills. Building on the
breathing techniques from yoga, you'll find yourself more comfortable and
relaxed in the water, even at greater depths. Freediving demands mindfulness in
extreme situations, such as when you're held down by a wave. It will introduce
you to advanced breath-holding techniques, which are particularly useful for
staying calm and composed when a wave pulls you underwater.
For best results, it's wise to seek out
specialized courses or work with a freediving instructor to create a tailored
training plan that emphasizes breath control and relaxation, not only in static
positions but also in more dynamic and challenging conditions.
From personal experience, learning to
manage breath contractions can significantly boost your stamina and resilience
in the ocean.
Balance Board
Next, introduce practices that target balance and physical training. A
balance board is an excellent tool to start with, allowing you to improve your
stability from the comfort of home. Begin by practicing simple two-foot
balancing, and as your confidence builds, progress to more advanced tricks—many
of which are available in online tutorials.
This method is particularly helpful if you've already mastered basic
longboarding techniques in the water and want to enhance skills like
cross-stepping and nose riding. Using a balance board provides a controlled
setting to refine these movements and elevate your surfing abilities.
Skateboarding and Longboarding
Now, let’s dive into
skateboarding. Although it can be one of the most challenging and demanding
workouts, the thrill of landing tricks and the sense of accomplishment make it
incredibly rewarding.
There are various types of
skateboarding, but ramp or pool skating closely mirrors the dynamics of
surfing. When starting out, it’s essential to have guidance from a coach or an
experienced skater and always wear full protective gear.
Skateboarding primarily focuses
on training your legs, with less emphasis on the upper body. This highly
technical sport can significantly enhance your surfing by building lower-body
strength and improving balance. You’ll develop skills such as entering and
exiting curves and making sharp turns—key movements needed to navigate waves.
If skateboarding feels too
intense or risky, longboarding is an excellent alternative. Typically done in
parks or on smooth paths, longboarding allows you to hone your balance in a
more relaxed setting. A core skill you’ll practice is carving—making deep,
fluid turns from side to side, much like the movement of riding waves. This
technique is not only enjoyable but also vital for refining your surf style and
improving board control.
Slackline
Another activity that complements longboarding is slacklining. This
balance-based exercise involves walking, standing, or performing tricks on a
flat, flexible rope stretched between two anchor points, like trees. Unlike
tightrope walking, the slackline is not fully taut, so it stretches and moves
with your body, making it more challenging to maintain balance. This dynamic
movement engages your core muscles and enhances your focus and coordination.
Typically done outdoors, slacklining is great for improving balance, stability,
and overall body awareness. Although you can learn many fun tricks, the main
benefit for surfers is the significant boost in balance, even if these tricks
don’t directly translate to surfing.
CrossFit
Next, you can progress to more intense and challenging workouts. CrossFit is
exceptional for building overall endurance and strength, both crucial for
surfing. To maximize its benefits, work with a coach who can tailor a program
to target the specific muscles used in surfing. CrossFit will push you hard and
leave you sweating, but it will significantly enhance both the quality and
duration of your surf sessions.
In addition to CrossFit, consider incorporating running and jump rope into
your routine. These activities are excellent for boosting fitness and should
complement, rather than replace, your primary training.
Swimming
Swimming is fundamental for surfing, and it's a skill many of us already
have. While paddling on a surfboard differs from traditional swimming, having
the ability to swim long distances is essential. Your swimming skills will
become increasingly advantageous after about your 5th to 7th surf lesson,
especially when paddling out to the lineup. Keep in mind, a surfer can
routinely cover between 8-10 kilometres in a two-hour session, depending on
surf conditions and location.
Additionally, consider incorporating paddleboarding into your training routine. Grab a surfboard and practice paddling at various speeds and distances. If you can, seek advice on proper paddling techniques to improve your efficiency and ease when you transition to ocean surfing.
Chess
Chess is excellent for honing strategic and tactical thinking. Similarly, while surfing, you need to anticipate how to catch a wave, avoid collisions, and position yourself correctly. This often involves employing various strategies and psychological tricks.
Understanding the rules of ocean etiquette and general surf behavior is crucial. Beginners who haven’t thoroughly learned these rules may disrupt other surfers and fail to grasp the dynamics around them. Therefore, take the time to learn and follow the rules. Adhering to these guidelines makes the surfing experience much more enjoyable.
Wakesurfing
Wakesurfing is an excellent workout that closely mimics the experience of real surfing. It allows you to feel the wave and practice various tricks while having fun. However, it doesn't provide the opportunity to practice paddling into waves or perfecting your takeoff technique. To address this, you might use a longboard behind the boat to practice paddling and standing up.
Wakesurfing is particularly beneficial for surfers who have made progress and want to apply their skills to both ocean and boat surfing.
Surf Trips
Finally, let’s talk about the most crucial aspect of surf training—the surf
trip. This is where you truly see the benefits of all your preparation. But
what exactly is a surf trip?
A surf trip involves traveling to a remote surf spot, ideally with minimal
crowds. Whether you go with friends, on a camp, or with a coach, the key is to
have someone who can monitor and refine your technique. During the trip, you’ll
surf 2-3 times a day. It’s incredibly useful to have your sessions filmed so
you can review your rides, analyse your mistakes, and celebrate your successes.
Being away from work and focusing solely on surfing allows you to maximize your
progress and enjoyment.
Massage
After an intense surf session, your muscles need care to recover and stay in peak condition. Massage is an essential practice for facilitating this recovery and enhancing relaxation. By integrating massage into your post-surf routine, you help alleviate muscle soreness, reduce tension, and support faster healing.
Massage therapy targets specific areas of discomfort, aiding in the reduction of lactic acid build-up and promoting better blood circulation. This not only speeds up the recovery process but also improves your flexibility and overall range of motion. Regular sessions can help maintain your body’s resilience, ensuring you’re ready for the next surf challenge.
Moreover, massage contributes to mental relaxation, helping to alleviate stress and promote a sense of well-being. This holistic approach ensures that you remain both physically and mentally balanced, optimizing your performance and enjoyment on the waves. Incorporate massage into your routine, whether through deep tissue work or more gentle techniques, to maintain peak condition and enhance your surfing experience.
Integrate these activities into your routine to develop the skills and endurance necessary for a successful surfing experience.
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