5 ESSENTIAL TIPS TO ELEVATE YOUR SURF AND SUP SKILLS

15 Aug

Whether you're a seasoned surfer, paddle boarder, or just getting started, integrating the right exercises into your routine can significantly enhance your performance on the water. In this edition of our “Surf & SUP & Wellness” newsletter, we share five tips to help you build strength, flexibility, and endurance to make the most of every wave!

1. Core Strength Plank Variations

A strong core is crucial for balance and stability on your board. Incorporate plank variations into your workout to target different muscle groups:

Standard Plank: Hold for 30-60 seconds.
Side Plank: Hold for 20-30 seconds on each side.
Plank with Shoulder Taps: 10 taps per side, focusing on keeping your hips stable.

2. Dynamic Stretching for Flexibility

Enhance your flexibility with stretches that mimic the movements you’ll use while surfing or paddle boarding:

Hip Flexor Stretch: Step into a lunge and push your hips forward, holding for 20-30 second
Thoracic Rotations: On all fours, rotate your upper body to open up your chest, performing 10-15 reps per side.
Dynamic Hamstring Stretch: Swing one leg forward and backward in a controlled motion for 10-15 reps per leg.

3. Interval Training for Endurance

Building endurance is key to maintaining energy through long sessions. Try this interval workout to boost your stamina:

Sprint Intervals: Run or cycle at maximum effort for 30 seconds, followed by 1 minute of rest. Repeat for ten rounds.
Paddle Sprints: On your board, paddle hard for 20-30 seconds, then rest for 1 minute. Repeat 8-10 times. (This can be simulated indoors with exercise bands.)

4. Breath work: Diaphragmatic Breathing

Breath control is essential for staying calm and focused in the water. Practice diaphragmatic breathing to improve oxygen intake:

Inhale deeply through your nose, expanding your diaphragm*.
Exhale slowly through your mouth, fully emptying your lungs*.
Practice for 5-10 minutes daily* to improve your breathing efficiency during intense surf sessions.

5. Mobility Drills: Shoulder and Hip Mobility

Maintaining mobility in your shoulders and hips helps you move fluidly on your board:

Shoulder Circles: Perform 10-15 large circles in both directions to loosen up your shoulders.
Hip Openers: Sit cross-legged and gently press your knees towards the ground for 20-30 seconds.
Cat-Cow Stretch: On all fours, alternate between arching your back (cow) and rounding it (cat) for 10-15 reps to keep your spine mobile.

Incorporate these tips into your regular routine to prepare your body for the demands of surfing and paddle boarding. Consistency is key, and over time, you’ll notice a marked improvement in your performance and recovery.

We hope these tips help you make the most of your time on the water. If you have any questions or need more personalized guidance, feel free to reach out!

Catch you on the waves,
Marcel Oliveira - Co-founder & Head Coach

P.S. Don't forget to check out our upcoming retreat dates and join us for an unforgettable experience of Surf, SUP, and Wellness. Spots are filling up fast!