ULower Body Training #3
Lower Body Training #3
Having strong leg muscles and good flexibility is key to making sure you surf well. Look at any of the pro’s and you will see they are strong and very flexible through the lower body.
The following are two great training exercises that will really isolate each legs muscle groups. You don’t even need a gym or weight to train on these exercises. Using these in your weekly routine will help strengthen muscles and joints throughout the legs and keep them up to speed for your high performance surfing.
One-Leg Squat
- Stand on one leg and point the other leg out in front.
- Hold your arms out in front (it may help to hold some light dumbbells to act as a counter-balance).
- Keep your back flat, bent from your knee and as you squat push your hips back and push your bodyweight through your heel as if you are sitting down onto a chair.
- Your knees should go over the top of your feet (keep the knee from extending beyond the toes).
- Squat down as far as you can, then slowly return to the start position.
- This is a tough exercise and you may not be able to get down very far to start with. Keep at it – your goal is to get your thigh parallel to the ground.
One-Leg Stability Ball Leg Curl
- Lie with your shoulders on the ground and one heel on the ball. Your other leg should be in the air and your hips should be elevated off the ground.
- Place your arms out to the side for support.
- Keeping your body straight from your shoulders to your knees, curl the ball under using your heel then return to the start position.
For more functional exercises for surfers, visit totalsurfingfitness.com. Here you will find a complete functional training program designed specifically for surfers, which includes training for core strength, balance, cardiovascular fitness, upper & lower body strength and flexibility.
ABOUT AUTHOR
Clayton Beatty is the fitness expert behind TotalSurfingFitness.com, a website dedicated to functional training for surfers. Clayton holds a BSc Degree in Human Movement, is a Certified Fitness Trainer and grew up surfing the Margaret River region in Western Australia. If you would like to learn more visit his website at www.totalsurfingfitness.com.
-
Lower training series - Part 4
To get the most out of your surf session you need paddle power and endurance. This all stems from your upper back and shoulders, so it is important to keep these muscles finely tuned. The following two exercises get right into these target muscle groups, making your faster...
read more
-
Core Strength training series - Part 2
Picture watching yourself paddle out into the surf. You will notice that whilst you are paddling, your spine is in an extended position, meaning your shoulders are up off the board and your spine is no longer straight, but slightly bent back. While you are in this position, you are constantly using your back muscles...
read more
-
Yoga for Surfers - Core Stability
Fusion Yoga & Pilates for surfers enables you to nurture and take control of your own body. You can build strength for paddling, increase your flexibility, boost your endurance and assist your balance, putting you tighter in the pocket, or deeper in a barrel next time your in the water...
read more