If you have ever tried surfing, you know how much of a workout it can be. It takes serious balance and core strength just to LIE DOWN on a surfboard without falling off, let alone stand up. Here’s a sequence of me falling:
Here I am in Indonesia, finding out what happens when you don't paddle hard enough - ouch! Better hope I can hold my breath for a while!
The most important part of surfing, believe it or not, is paddling. It’s how you get from the beach to the lineup (where you catch the waves), and it’s how you actually catch waves.
The more conditioned your paddling muscles (lats, shoulders, triceps, trapezius, lower back, core, etc.) are, the more waves you are going to catch. The more waves you catch, the better you surf, and the more fun you have in general!
I will be the first to admit that I have been in pretty bad paddling shape, relatively speaking. I love to surf and have been doing it since I was a kid, but nowadays I have other responsibilities and don’t surf every day like I once did. And, I’m just not as motivated to surf when the waves are bad.
However, when I drive by the beach and the waves are cranking, I want to be out there.
You really don't want to miss these kinds of days. Here I am, not falling.
So, then, my question has been, since I’m not surfing every day,
How can I stay in good paddling shape when I’m not able to get in the water?
Let’s face it. There’s nothing that can get you into shape for surfing like actually surfing! Swimming laps would be one alternative, but I don’t have access to a pool. There are a few “swimming simulators,” but I could buy three new surfboards with the money I would spend on one.
What I have come up with isn’t a perfect alternative, but I’m actually pretty happy with it. It keeps me reasonably fit for surfing when I can’t get in the water.
Solution – Band Paddling
These resistance bands are available on amazon or SPRI.com for about $10. They are pretty handy for a lot of things, exercise wise, but I usually just use them for band paddling.
The resistance tubing mounts easily in any door.
These images below give you the basic idea of band paddling:
You mount the resistance band at around rib height in the door.
Take a position as shown, with some stretch in the tubing.
And then…
Paddle!
Pull back both arms at once, engaging your lats.
Repeat.
I like to incorporate this exercise in a circuit. Each exercise is done intensely for 30 seconds each, with no rest between exercises and 30 seconds of rest at the end of each circuit.
- Burpees
- Band Paddling Sprint
- High knees jumprope sprint
- Standing Russian Twist
- Burpees
- Band Paddling Sprint
- Rest for 30 seconds, then begin again at the top
Try just a couple rounds at first, see how it goes. You can increase the rounds and/or times of each circuit as you get in better shape.
I have found that mixing in a circuit routine like this a couple times per week helps maintain and improve my surfing fitness, even when I can’t get into the water.
Try it out and let me know how it goes for you.
I will be the first to admit that I am not a surfer. But as a physical therapist,I have always admired the surfers physique. In fact, I frequently refer to surfers when I am trying to teach postural exercises to computer users. It’s tough. The teaching part.
While the theraband or exercise tubing is a lot more practical, I have also used the total gym to mimic the motions of paddling as an upper back, neck and arm exercise routine.
thanks for the post.
Thanks for the comment, Bryan.
I like that total gym idea. It sounds similar to the idea of the VASA swim trainer, which I know some swimmers and surfers use to train when they are out of the water. A lot of people swear by them, but at around $1500, well, I won’t be buying one any time soon.
Back in the day I tried to make a VASA knock off by cannibalizing an old rowing machine. It didn’t work as well as I was hoping.
I will definitely be keeping my eyes peeled for a used Total Gym, though.
Living in Australia surfing is pretty much all year round .. but you are right being fit and it makes you fit you can really enjoy the sport more.
But never thought about getting fit for it? I guess the professionals do a lot of flexibility and strength training but stuff like burpees and other metabolic conditioning would be the way to go.
Raymond
Thanks for the response, Raymond.
You are lucky to be living in the Lucky Country!
Where I live (Central California) the surf is really good during the fall and winter. There can be fun surf during the spring and summer, but there are a lot of stretches where there might not be decent waves for weeks at a time.
So, while the best training for surfing is definitely ACTUALLY SURFING, little circuits like this can help when there isn’t much going on in the ocean.
Yeah I think in the last 10 years or so, pro surfers have really upped their game, training wise. They are now training like pro athletes.
I guess when there is as much money on the table as there now is, both for contests and sponsorship dollars, people will take things more seriously.
I don’t know, I kind of miss hearing stories of the old pro tour, when a guy would go out the night before the contest, show up to his first heat still drunk, and end up winning the whole thing. Pretty classic…
With that said, I am trying to track down former world champ Mick Fanning’s paddling routine. I heard that he does sprints in the Tweed River in Queensland, paddling his shortboard while towing a small parachute to add resistance.
I just moved out to San Diego and bought a coupon for surfing on Groupon. Looking forward to doing this for the first time!
Darrin-
Nice move. I lived in San Diego until about a year ago. You will love it!
UCSD recreation has a nice learn-to-surf program. The class will meet once a week for several weeks. I used to be an instructor, and most motivated students would be pretty self-sufficient in the water by the end of the program.
Let me know how it goes!
-Ian
By any means I am not a good surfer! But I sure love doing it. I llive in WA state so its not as popular. I actually enjoy it more because its not as competative! I now have twins…what’s a good age to start them in the sport? Kelly
Hi Kelly-
There are some amazing waves in Washington State, where do you go? I have a friend who lived up there for a while and got some amazing waves all over the state, including the Puget Sound (believe it or not).
That’s great you are thinking about starting your twins surfing! The earlier the better – many great surfers began learning before age 1!
To be honest I would recommend starting them somewhere warm like Hawaii, but if that’s out of the question, get them good wetsuits and wait for a warmer day – have them hang onto your back while you catch a few gentle waves on your belly near shore.
If they like it, gently encourage them. If they are scared or don’t enjoy it, drop the idea for a year or so, and try again – just don’t push it!
Let their love for the sport naturally grow. After they see you catching a few waves, they might be more interested in trying it out.
Good luck and let me know how it goes!
-Ian