Skip to content

3 Things Surf Coaches Need To Know About Performance

Kelly slater warm up

1. The pre-surf warm up is VERY important.  If you jumped out of the car and went straight into a 60m sprint you wouldn’t expect to get a good time, and you also put yourself at risk for injury. And just like sprinting, performance surfing is very demanding. The athlete is putting all their strength and power into a 3-12 sec burst of energy. So the warm up should be taken very seriously. In all other sports the athlete spends plenty of time loosening and warming up the body, and surfing should be no different. A 5 min warm up prepares the body for the explosive power and speed needed for performance surfing. The goal of the warm up is to: 1, Oxygenate the blood and send it to the muscles. 2, Lubricate and prep joints. 3, Fire up the nervous system to enhance balance and reaction time. 4, Improve body and spatial awareness. The warm up needs to be full body and dynamic. Do NOT static stretch, static stretching is for the cool down. Here is an example of a good warm up: Surf Warm Up   2. Nutrition is the foundation of human health and performance.

“I am ridiculously strict with what I put in my mouth” Kelly Slater.

You don’t put diesel in a race car, treat your body like a race car and use the best quality fuel.

Sports nutrition is a huge topic, but here are some tips to get you started: Surf Nutrition Principles

3. Physical training other than surfing is a must.

Even in sports like Golf and Tennis where you can practice whenever you want, we see athletes training in gyms. Training for surfing is even more important because the conditions vary so much.

The forces that go through your body during a fast bottom turn on a 6-8 ft wave are huge (3-5 your body-weight). But its not always 6-8ft so we need to be making sure our athletes are prepared for those days. The top level surf athlete must be able to feel just as confident in heavy 8ft as they are in glassy 3-4ft – and that requires training. Mick, Joel, Kelly, Taj, Dorian… all the top guys train.

It doesn’t need to be much, 3 x 45min workouts per week is plenty, but it needs to be surf-specific, and it needs to be intense. A CrossFit workout or a Fitness First PT session is better than nothing, but if you are going to train for surfing then keep it surf specific and keep it safe.

Are you surf fit? Click here

Surfing requires very specific mobility and strength, surf training should be improving both, as well as preventing common surf niggles; surfers shoulder, surfers knee, ankle sprains and lower back pain etc. I run surf-specific group classes and One on One Surf Training here on Sydney’s northern beaches.

For more info on any of the above email: mike@surfhealthandfitness.com

Are You Surf Fit?

Surf training

What does surf fit even mean?

Lets look at the word fitness and apply it to surfing.

Fitness noun the condition of being physically fit and healthy: disease and lack of fitness are closely related’

‘Biology an organism’s ability to survive and reproduce in a particular environment:if sharp teeth increase fitness, then genes causing teeth to be sharp will increase in frequency’ (oxford dictionary)

And from etymonline:

Fit: “be suitable,” probably from early 15c.; “to be the right shape,”

An example of ‘Surf Fitness’ could be:

Tube riding: Too ‘fit’ inside the wave; you need to be the right shape to be inside the confined space. To have control and awareness of your bodies position and movement. Your body also needs to ‘fit’ the required shapes needed to efficiently absorb any physical demands the ocean may present you with. This requires the right mobility, strength and awareness to enable the creative expression you deserve. Just as a dancer strives to express a particular choreography to ‘fit’ the visual representation, or as a martial artist will shape his fist and arm to insure safety and power, we too as surfers must biomechanicaly ‘fit’ the movement demands of surfing.

CrossFit is said to be ‘the sport of fitness’ –  They define fitness as: ‘Increased work capacity across broad time and modal domains‘ – ‘Work capacity‘ meaning how much you can do, ‘broad time‘ meaning short, middle or long time frames, & ‘broad modal domains‘ meaning varied activities. A good definition, but of course this is in relation to CrossFit. i.e. the fittest crossfitter is not the fittest surfer.

Now lets apply the same definition to surf fitness: ‘Work capacity‘ – how much can you surf; how many waves can you catch, how turns can you do on one wave etc. ‘Broad time‘ – can you surf in short bursts i.e. 20 min heats, middle distance surfing – surf for hours, and of course everyones favorite – multiple surfs in 1 day. ‘Broad modal domains‘ – varied conditions; big, small, fast, fat, hollow, onshore etc. A good definition of an all round surfer and I am sure you would agree that being ‘surf fit’ is a worthy goal!

So to be surf fit is to be able catch lots of waves in any conditions, all day, and maintain your speed power and flow.

Training for surfing should include:

1. Fundamental and ‘functional’ human movement patterns. i.e. squats, pull-ups, push-ups.

2. Surf-specific exercise, or exercises that ‘look’ like surfing and that break down the movement patterns of surfing with the intention to integrate the isolated movements into graceful and improvised surf choreography (surfing). i.e. Surf squats, pop-up push-ups, bottom turn dead-lifts.

3. Breath work (for big waves) If you want to get surf fit this year then come and train with at Manly Beach and at High Performance Surf Centre (HPSC) in Dee Why, Sydney.

Phone 0424 787 343 for more details.

Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surfManly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf 

Surf Training Seminar – Avalon

Surf training sydney, avalon

Do you want to improve your surfing?

Come and find out how surf specific training on dry-land can change the way you surf!

Surfing is very unique, and the strength & mobility needed for Surfing is just as unique.

You will Learn Surf Specific exercises to increase performance and longevity.

Workshop will consist of a 30 min presentation about Surf Specific movement, flow, mobility, strength &  basic Sports Nutrition. Followed by 45 mins of practical Surf exercises to improve your pop-up, tube-riding, bottom and top turns. Q&A to finish.

This is also the first class in a 9 week exercise program to be held every Mon 7-8pm @ Avalon Rec Centre.

$20 per person.

Monday 2nd Feb, Avalon Recreation Centre. Avalon NSW 2107

Space is limited, and Bookings are ESSENTIAL.

To book: Click the HERE and donate $20. This will confirm your place.

How an accidental pedicure helped me surf better

Foot care for surfing

My wife brought me a ‘foot massage’ as a gift at her local nail spa, they sat me in a chair and put my feet into a hot tub. I assumed that this was a warm up for the amazing foot massage I was about to receive. Instead, after 10 mins of soaking time a young lady came over with what looked like a parmesan cheese grater and began to aggressively attack the soles of my feet. I asked her if this was part of the massage? But she did not speak english and said ‘yes pedicure’, decided to go with it and enjoy.

I was shocked at how much of my tough foot skin was coming off and was sure she was going to draw blood! But afterwards when I stood up I felt the ground like I had never felt it before! The sensory perception of the bottom of my feet was hyper aware!

This hyper awareness was experienced during my surf the next day and I felt stuck to my board. I brought my own ‘foot grater’ and have a soak and self pedicure session once a week now! Regular pedicures also help keep on top of any cracks that can turn into splits during long surfs and changes of season.

Look after your feet!

I have had a few emails questions about foot care, so here is a vid on how to speed up the healing of foot splits, and how to prevent them:

Surf Training Workshop – HPSC – Northern Beaches

High Performance Surf Centre

Do you want to improve your surfing?

Come and find out how surf specific training on dry-land can change the way you surf!

Surfing is very unique, and the strength & mobility needed for Surfing is just as unique.

You will Learn Surf Specific exercises to increase performance and longevity.

Workshop will consist of a 30 min presentation about Surf Specific movement, flow, mobility, strength &  basic Sports Nutrition. Followed by 45 mins of practical Surf exercises to improve your pop-up, tube-riding, bottom and top turns. Q&A to finish.

$20 per person.

Saturday 6th December 2014, 10am at: High Performance Surf Centre – 17 Villiers Place, Cromer

Space is limited, and Bookings are ESSENTIAL.

To book: Click the HERE and donate $20. This will confirm your place.

—–

If you have any questions call 0424 787 343 or email mike@surfhealthandfitness.com

Surf Warrior Circuit Training – HPSC – Northern Beaches.

Indo Trip

The time to prepare for you next Surf Trip is NOW. Build the toughness and resilience to surf waves of consequence without fear.

‘Surf Warrior Circuit Training’ (SWCT) – 1hr, 2x per week for 4 weeks every Tue & Thurs 7pm. Starts Tue 25th Nov. (Last class Thurs 18th Dec)

SWCT is an 8 hour physical and mental preparation course designed to improve your surf specific; strength, mobility, and agility, as well as building the mental and physical toughness to remain calm and focused in heavy situations.

These 8 hours will be the most physically and mentally challenging 8 hours of your life. This is not for the faint hearted, this is for the serious surfer who want to get the most out of every wave and seeks to progress their surfing. All exercises are scaled and course is open to all intermediate – advanced surfers.

You will learn a new level of body-weight control, strength & mobility, as well as learning how to control your nervous system and breathing under stressful situations.

Exercises and training techniques from Martial Arts, Gymnastics, Olympic Lifting, Parkour, Yoga and Free Diving are used conjunction with Surf Coaching principles, and delivered through intense circuit training to prepare you for waves of consequence.

Class is limited to 12 people and is 1st in 1st serve.

Price $199 (less than a  2nd hand single fin)

All classes to be held at High Performance Surf Centre – 17 Villiers Place – Cromer.

To book click HERE and ‘donate’ $199 – This will register your email address and you will receive confirmation of booking and educational material to prepare you for what is install!

p.s. Look Out for SWCT – Part 2 in January 2015!

Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surfManly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surfManly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf 

Movement Inspiration:

This might inspire you to do some training… (I would love to see Ido Portal Surf!)

Move Better – Surf Better

Advanced Surf Workout

Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surfManly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surfManly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf Manly beach personal trainer surf

‘Surf Circuits’ Group Training – Avalon

Andy, Speed, Power, Flow Surf training

Surf Circuits Group Training

Surf Specific Circuit Training – bodyweight exercises to improve you surfing strength, mobility and grace. Classes are 1 hour and are suitable for all levels and all ages.

Every Monday evening at 7pm for the next 6 weeks in Room 1 Avalon Recreation Centre – Starts on Mon 27th Oct, 7pm.

Bookings are essential as class is limited to 12 people.

$99 for all 6 classes.

Sign up before Wednesday 22nd and receive a free One o One Personal Training Session!

To book: Click HERE and donate $99 – this will confirm your spot.

Questions? Phone Mike on 0424 787 343 or email mike@surfhealthandfitness.com

Surf Training Workshop – Avalon NSW

Surf training sydney, avalon

Monday the 20th Oct 7pm – 830pm at the Avalon Recreation Centre – Avalon NSW

You will Learn Surf Specific exercises to increase performance and longevity. Workshop will consist of a 30 min presentation about Surf Specific movement, flow, mobility and strength.  Followed by 45 mins of practical Surf exercises to help improve your pop-up, tube-riding, bottom and top turns. Q&A to finish. Move better – Surf better.

$20 per person. Space is limited and Bookings are essential.

To book: click the HERE and donate $20. This will confirm your place.

If you have any questions call 0424 787 343 or email mike@surfhealthandfitness.com

Follow

Get every new post delivered to your Inbox.

Join 775 other followers