Introduction :
At Triplemelon, we not only love the surfing lifestyle, but we are also committed to helping you improve your skills in the water. If you are a surf lover and looking for a way to take your performance to the next level, you are in the right place. In this post, we will present you five basic but effective exercises that will help you improve your balance on the board, a crucial aspect to becoming an exceptional surfer.
- Front Plank
The front plank is a fundamental exercise to strengthen the Core (group of trunk muscles responsible for providing stability) and improve balance on the surfboard. Simply get into a push-up position resting your elbows and forearms on the floor. Keep your body in a straight line from head to heels, contract your abdominal muscles and glutes as hard as you can, and hold that position for a period of time, you can start by trying to hold for 20 to 30 seconds. This exercise may seem basic, but we guarantee that it is very helpful and will strengthen your Core and help you maintain balance in the waves. The front plank presents a multitude of variants to add that make it difficult to execute and adapt it to your level.
- Side Plank
Side plank exercises work the trunk and lateral abdominal muscles and contribute significantly to stability. Lie on your side, leaning on one elbow and keeping your body in a straight line from head to toe. Hold this position for a few seconds and then switch sides. Just like the front plank, it is very important that you strongly squeeze your abdomen and glutes. This exercise will help you improve lateral balance, which is essential for adjusting your position on the surfboard.
- Balance on 'Balance Board'
Using a balance board is a great way to improve your surfing balance skills. Get on the Balance Board as if you were on a surfboard and try to maintain your balance while you rock from side to side. This simulates the conditions you will encounter in the water and helps you develop a solid foundation for balancing on your surfboard. If you don't have a 'Balance Board', you can create one yourself using a ball or cylinder, and place a board on top to balance on.
- One Leg Squats
One-leg squats are great for strengthening your legs and improving balance. Keep one leg in the air while slowly lowering the other into a squat. Emphasize that the knee of the lowering leg goes in the same direction as the ball of the foot and does not 'point' inwards. Then return to the starting position. Start doing this exercise by holding on to something with your hands if you need to and try to reduce the strength of your grip little by little. Start by doing 3-4 sets of 6-7 repetitions. Focus on lowering yourself while maintaining a correct position and increase the repetitions little by little. Rest 1 minute between sets.
- Dynamic balance on a narrow surface
Stand up simulating the position you have on the board on a narrow surface such as a curb, take a ball (preferably a medicine ball that has a little weight) and make lateral throws with your hands, trying to maintain balance without falling when throwing. Have someone pass the ball to you and maintain your balance when receiving. This exercise is ideal that you can do it with someone. You can also throw the ball against a wall to make it bounce.
Conclusion:
Focusing on achieving good balance and stability is vitally important in surfing. There are a multitude of tools and exercises that will help you improve your balance and it is appropriate that you give variability to your workouts. Either way, these five basic exercises will give you the foundation you need to hit the waves with confidence. As you perfect your balance, you will see your performance in the water improve and you will enjoy each surf session even more. So go ahead, integrate them into your training routine and get ready to dominate the waves like never before! However, if you want to take your training to a higher level and get a program adapted to your individual needs, do not hesitate to write to us and we will put you in contact with specialized trainers so that you can meet your goals. At Triplemelon we want to help you enhance your skills on the board.
