Preparing for a surf session in Santa Teresa
It is no secret that one of the main activities at Latitude 10 is surfing and catching some waves in Santa Teresa has become a bucket list item for visitors that come to our beautiful resort. There are a few factors a surfer can work on to improve each outing and one of this factors is conditioning.
Here are a few exercises you can do to improve your surfing and be ready for your next visit to Latitude 10.
We will start with two basics.
Getting up Quickly and Smoothly:
Getting to you feet quickly and smoothly is a fundamental surfing skill. Here is a great drill that will help you practice this transition so that when you hit the water it will feel as second nature. If you do not have a TRX Suspension Trainer you can do a similar exercise with a FITBall.
1. Start on the floor with one foot in the TRX strap. (TRX needs to be in single handle mode)
2. Do a quick press off the floor and draw your knee towards your chest. Really pull you knee in close. Hold for one second and then release the foot back and return to the floor. Repeat five times.
3. As soon as you complete your five reps perform five surfer pop-ups.
4. Make sure to stick each pop up with solid balance in your surfing crouch.
5. Do the same drill using the other foot and popping up to the opposite stance.
Increasing Paddling Endurance
Missing a wave because your arms feel heavy and powerless is inexcusable, you should always be prepared to ride the next wave and paddle endurance is vital for this. These endurance exercises should be don in sets of 30 to 50 repetitions to induce endurance to fatigue.
1 minute rest between sets is recommended.
1. Standing Pull
Stand with your feet shoulder-width apart, knees slightly bent, back straight, with a hinge at your hips. Have your hands in the handles in front of your shoulders. The top part of the movement simulates your hand entering the water. Have your palms down and wrists slightly flexed. Keep your elbows slightly bent as you simulate catching water and propelling your surfboard. Pull to your hips and hold for a moment, keeping your shoulder blades pulled down and back. Keep resistance on the bands as you reverse the motion, and repeat.
2. High Elbow Row
Stand with tall posture and your feet shoulder-width apart. Grasp the handles and straighten your arms in front of your shoulders. Pull your elbows back, squeezing your shoulder blades together. Pause for a moment, and then return to the start position. This movement helps get your arms out of the water as you recover back to the entry phase.
3. Triceps Push
With the same stance as the Standing Pull, lock your arms close to your sides and bend your elbows. Press back to your hips. Resist the band as you bend your elbows back to the starting position, repeat.
Keep tuned for more surfing tips soon.