Surfer Workout Routine: Improve Your Balance with Balance Boards
Surfing is a sport that requires balance, coordination and strength, both in and out of the water. With a Balance Board, you can train these essential skills from home. This routine is designed for surfers of all levels who want to improve their performance and stability on the waves.
Exercise 1: Simulated surfing stance
Stand on the Balance Board with your feet in a position similar to that adopted on a surfboard. Keep your balance while practicing movements such as gentle turns or small jumps.
Variations and benefits :
- Practice holding this pose for longer periods of time to build endurance.
- Simulates weight shifts forward or backward, as if you were adjusting your position while surfing a wave.
- Benefits : This exercise improves dynamic balance and muscle memory for maneuvers in the water.
Exercise 2: Squats with twists
Perform squats while maintaining balance on the board. As you come up, add a small twist of your torso to simulate twists in balancing maneuvers.
Variations and benefits :
- Hold a light object (such as an oar or bottle) to add an extra challenge.
- Squat deeper to work your quads and core.
- Benefits : This exercise strengthens legs, core and improves flexibility in twists.
Exercise 3: Dynamic plank
Place your hands on the Balance Board and hold a plank position. To add difficulty, perform controlled forward and backward movements with the board.
Variations and benefits :
- Do "shoulder taps," bringing one hand toward the opposite shoulder while maintaining balance.
- Raise one leg or arm to intensify the effort.
- Benefits : Strengthens the core, shoulders and improves overall stability.
Exercise 4: Static rowing
Lie down on the Balance Board as if you were in the water. Practice paddling on the board to simulate the action in the water and strengthen your shoulders.
Variations and benefits :
- Simulates faster rowing to work on cardiovascular endurance.
- Add pauses into the movement to strengthen stability.
- Benefits : This exercise develops shoulder strength and improves the coordination needed to row effectively.
Exercise 5: Crossed feet training
Practice moving your feet back and forth or crossing them to simulate quick weight transitions while maintaining balance on the board.
Variations and benefits :
- Try this exercise with your eyes closed to work on proprioception.
- Increases the speed of movements to simulate faster maneuvers.
- Benefits : Improves stability when making quick changes of direction on the board.
Exercise 6: Full 360 degree turn
Stand on the Balance Board and practice turning completely 360 degrees. This exercise simulates quick maneuvers on the board, improving coordination and balance control.
Benefits :
- This exercise develops coordination and the ability to react to unexpected movements, essential for complex maneuvers in surfing.
With this workout routine, you'll be closer to mastering the skills you need to surf with confidence.
Constant practice with a Balance Board not only improves your balance, but also strengthens your body and refines your coordination.
Incorporate these exercises into your training and get ready to face the waves with a solid and safe base.
