Lay day called at the Billabong pro Rio – do this surfing workout instead

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Keep the body surf tuned

The Billabong Rio Pro has just been called off again today. So far only one day of surfing has been completed in the mens event out of a possible nine. Swell on the way tomorrow though.

Disappointing, but a very common scenario for surfers. Waiting for waves and chasing swells is as much of the surfers journey as the actual surfing itself.

Some surfers approach these flat, swell-less periods with calm reflection, others get agitated, grumpy or depressed. One thing all surfers need to do however is prepare themselves for the next swell. The best way to do this is by performing surfing specific exercises for fitness, strength and dynamic movement.

Surfing specific routine

This routine is designed specifically for the pop-up, duck dive and bottom turn. The exercises should be performed in bare feet.

Repeat the full routine three or more times.

1. Single leg balance to hand walkout to press-ups
2. Single leg twist squat
3. Duck dive
4. Pop-ups

Power and strength workout for surfing

The way you perform in the water can be greatly enhanced by the trainer you do on land. The ultimate is when these movements become unconscious and you can flow in perfect time with the wave. Surfing is a unique sport in that it requires so many different aspects of muscular strength and coordination to come together at the same time with high levels of cardiovascular fitness.

The Rooboard is perfect for surfing training as it can replicate the act of surfing and target the specific muscles used during surfing. It will train the core, improve balance and fitness at the same time.

1. Warm-up for 5 minutes
2. Surf stance balance squats x 15 reps each leg
3. Pop-ups using the pads as markers for the front foot landing position x 10
4. Standing butterfly stroke x 20 each leg
5. Plank and leg lift x 20 total
6. Tricep pop-ups x 10
7. Press-ups with toes on deck x 15
8. Shoulder press with towel – single pad x 20
9. Drop press x 10
10. Swimmers from plank position – single pad x 20
11. Pop-up and rotational turn

Method: Keep the routine controlled and precise – this is a power and strength workout, not a cardio hit out. Repeat two times or three times if you’re an advanced trainer or pro-surfer.

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