On Comp At Home
The 2016 HIC Sunset surf comp is on with free online streaming and pumping surf. If you’re not lucky enough to be there watching from the beach you could try our pro surfing workout while you catch the action at home.
Pro Surfing Workout
Surfing specific workout using the Rooboard to increase strength and power for three key surfing movements.
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.
- Single leg balance to hand walkout to press-ups
- Single leg twist squat
- Duck dive
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.
The key to “gravity induced” exercise is to maintain perfect control even when fatigue sets in. Do not sacrifice form or technique to squeeze out that last rep.
The Rooboard was invented to enable balance, stability and fitness training for surfing to be performed on the go in almost any location. It is used to increase strength, fitness, balance and stability.
Rooboards Pro Surfer workout demonstrates some the comp surfing specific exercises that can be used for total body training.
What do MMA, boxing and surfing have in common – they all use the Rooboard.
Surfing Inspired Design
How did the Rooboard come about? Life long surfer Mason Gilmour-Platt spent sixteen years in the health and fitness industry. During this time he created a balance and stability class called Surfgym. Surfgym was taught in London during 2011/12 using surfing balance boards, air cushions (stability discs), fit balls and wobble boards.
Having to transport such a large amount of equipment in London was a back breaker. Mason needed a single product that could replicate the exercises performed on the multiple pieces of equipment used in Surfgym. When he realised this product did not exist he designed it and the Rooboard was born after two years of prototypes and extensive testing.
Injury Prevention Management
One of the best ways to prevent sports specific injuries is to train for them. This doesn’t mean you will never get injured, but it could mean the difference between receiving a minor sprain instead of a complete muscle rupture.
One way of preparing for a possible injury is to research the types of injuries that most commonly occur in your sport. This enables you to identify the muscles groups and joints that are higher risk.
With this information you are able to design a training programme that targets and strengthens the at risk areas. The best way to do this is to train under sports specific conditions.
This means replicating the movements, stresses and tension the muscles and joints are placed under.
The Rooboard has been designed to train each limb separately and to isolate muscle groups. This enables the users to identify and correct imbalances and improve muscular symmetry. From there the user can perform dynamic movements and unique sports specific exercises.
Even the best laid plans can change, but hopefully with good preparation on the Rooboard and an element of luck, you can remain free of serious injury.