Warming Up before a surf

by Rod Eagles February 27, 2017

Warming Up Before a SURF

Probably like all of us I struggled to come to grips with a pre surf warm-up concept. Wasn’t surfing a laid back recreational pursuit? Is surfing a sport? Do I need a warm-up?

It took me many years and many sidelining (beach bound) injury phases to realise that a Warm-up before surfing is crucial. Would I play any Touch, Oz Tag or Soccer without a solid warm-up? Never! So why is surfing any different!

Let’s be honest- out of my group of surfing friends I am the only one that warms up! Not great stats really. They are often hurting after a session, bad backs, sore necks and ankle problems. My smile is one of knowing. Knowing that a warm-up is critical especially as we grow older!

Having many years experience as a Personal Trainer and PD/H/PE Teacher gave me the knowledge and skills to create my own Pre –Surf Routine that is effective for me and I think would suit any surfer.

I like the feeling of being able to paddle out and know that if the first wave that I take off on is a good one then I have the physical capacity to ride it to the best of my ability without the “I’m just warming up on that one” mentality.

Why:

Surfing is a dynamic sport- if your muscle and joints aren’t warm then your performance suffers.
Surfing is a dynamic sport-yes again and if you try and put yourself into a big carving turn at speed with a relaxed, half asleep body then your risk of injury is seriously heightened.
Being asthmatic also means I need to have a solid warm-up to help increase the oxygen transfer/flow through my lungs. It is essential for me to paddle out feeling relaxed and breathing freely
Focus, sometimes I get distracted about what I am doing at the beach. I’m not here for a swim or relax on my towel, I am here to catch waves and have fun. The warm-up helps me switch ON.

Jackson Team rider- Jordan Widenstrom - moves like this need a warm-up.

Surfing Warming Up

Step 1- Increase Heart rate- I always run from the car to the water mark. The increase in core temperature means your body is now in a heightened state and the muscles are ready to fire and stretch
Step 2 Warm up- upper body & Lower body- in this phase I have 5 key dynamic movements which turn on my upper back , shoulders, mid section and lower body
1. Double Arm Swings Do both arms at once and complete 8 reps per side
2. Rear shoulder/Rotator cuff movements Do both arms at once and complete 8 reps per side
3. Single arm swings 8 reps per side
4. Trunk 1 side at a time Side swing with arms to parallel then up in a flowing motion with a slight rotation 8 reps per side
5. Lower body warm-up 1 leg at a time Forward lunge 8 reps per side