When surfers take their training to dry land, the focus often leans towards strength and endurance. However, an equally critical aspect of surfing is mobility training. Mobility is the foundation that allows surfers to move freely on the board, maintain control while paddling, and perform dynamic maneuvers with ease. Today we're diving into the topic of mobility training for surfers, emphasizing its role in enhancing range of motion, control, and longevity.
Why Mobility Training Matters for Surfers
Mobility training offers several benefits that are crucial for surfers:
Improved Range of Motion: Better mobility allows surfers to move more freely on the board, enabling smoother and more efficient transitions.
Enhanced Control: With increased mobility, surfers can maintain better control while paddling and maneuvering, reducing the risk of injury.
Longevity: Incorporating mobility exercises into warm-up and cool-down routines can help prevent injuries and promote long-term joint health, ensuring surfers can enjoy the sport for years to come.
Mobility in All Three Planes of Motion
Surfing is a dynamic sport that requires movement in all three planes of motion:
Sagittal Plane
Movements like paddling and popping up involve forward and backward motions. Key exercises include:
Dynamic Hip Flexor Stretch: Improves hip extension and reduces lower back strain during paddling.
Begin in a kneeling position, raise your arms overhead as you press forward into the lunge so that you feel the stretch across your hip muscles.
Return to a neutral, kneeling position.
Pulsing into another lunge, reach your arms back and to the side, rotating the shoulders and torso.
Repeat on the other side.
Cat-Cow Stretch: Enhances spinal mobility, crucial for maintaining a strong paddling position.
With your head facing down, arch your back upward into "cat" position.
Slowly arch your back downwards, rotating the hips and head upwards into "cow" position.
Frontal Plane
Side-to-side movements are essential for balance and turning. Important exercises include:
Lateral Lunges: Increase hip mobility and strength, aiding in smooth weight shifts on the board.
With legs spread apart, shift your weight to the right, entering a side lunge.
Reach your right arm over head, leaning your torso in the opposite direction as your legs.
Repeat on the opposite side.
Side Plank with Hip Dips: Strengthen the oblique muscles and improve lateral stability.
Begin by lying on your side propped up on one elbow.
Slowly raise your hips off the ground, assuming a side plank position.
Lower your hips, returning to the starting position on the ground.
Repeat on the opposite side.
Transverse Plane
Rotational movements are vital for turning and carving. Key exercises include:
Thoracic Spine Rotations: Enhance upper body rotation, crucial for generating power during turns.
Begin on your hands and knees.
Reach one arm under and across, rotating your spine and head in the direction you are reaching.
Return to the starting position, then repeat on the other side.
Standing Hip Rotations: Improve hip flexibility and control, aiding in fluid movements on the board.
Stand with one leg raised at a 90 degree angle in front of you.
Maintaining the raised position, rotate your leg out and to the side.
Return to the starting position, then repeat on the other side.
Surfing Warm-Up & Cool-Down
A proper mobility routine before and after surfing can significantly impact performance and recovery:
Mobility Warm-Up
Pre-surf mobility exercises prepare the body for the dynamic movements of surfing, increasing blood flow to the muscles and reducing the risk of injury. Incorporate movements that target the shoulders, hips, and spine to ensure the entire body is ready for action.
Example: Perform arm circles, leg swings, and spinal twists to activate key muscle groups and enhance joint mobility.
Mobility Cool-Down
Post-surf mobility exercises help to relax the muscles, reduce stiffness, and promote recovery. Stretching and gentle movements can aid in releasing tension and restoring the body's natural range of motion.
Example: Utilize foam rolling, deep lunges, and gentle spinal stretches to relax the muscles and promote recovery.
Additional Recommendations
Consistency: Incorporate mobility exercises into your daily routine to maintain flexibility and joint health.
Holistic Approach: Combine mobility training with endurance and strength exercises tailored to surfers for a well-rounded fitness regimen.
Listen to Your Body: Pay attention to areas of tightness or discomfort and tailor your mobility routine to address these specific needs.
The Importance of Training for Surfers
Mobility training is a cornerstone of effective surfing, allowing for enhanced range of motion, improved control, and greater longevity in the sport. By incorporating mobility exercises into warm-up and cool-down routines, surfers can ensure they are prepared for the dynamic demands of the waves and can enjoy a long and injury-free surfing experience. To ride the waves with greater ease and confidence, make mobility training a priority!
Ready to take your surf training to the next level? Fit Societe offers sport-specific performance training in San Diego!
Scott Ryan, CSCS, RSCC*D, CF-L1, CF-W, BFRC, PNC, Director of Fit Societe
Scott Ryan is a Registered Strength and Conditioning Coach and Precision Nutrition Coach who specializes in Applied Functional Science, CrossFit L1, and Olympic Lifting. He attended New England College in New Hampshire obtaining a bachelor's degree in Kinesiology with an emphasis on Biomechanics. He has a passion for injury prevention and coaching, as he was a collegiate athlete who suffered sports injuries. As the Director of Fit Societe, his goal is to get athletes back to optimal shape as well as prevent future injuries.
Comments