Get your body surfing fit before your lessons in Costa Rica

Nancy Goodfellow yoga lunge on Santa Teresa beach, photo credit nancygoodfellow108.

Nancy Goodfellow yoga lunge on Santa Teresa beach, photo credit nancygoodfellow108.

If you are already in tip top shape, you will probably be able to tackle the physical demands of paddling out on the water, catching a wave and the balance and leg strength to stand on the board.  Why not help your body prepare for the very enjoyable, yet very physically demanding sport of surfing a few weeks before your trip, and blow your instructor’s mind with the speed with which you stand up on your board!

Warm up

Any physical activity demands a proper warm up to improve joint mobility. Some options to get started are:

  • Breathing squats
  • Warrior Lunges
  • Standing knee hugs
Pushups on the beach, photo credit bobtimr.

Pushups on the beach, photo credit bobtimr.

Training workouts

Full body movements are important to prepare your body for a complete physical sportBalance is an important requirement for successfully maneuvering your surfboard through the waves.  Single leg balance drills assist with coordination and strength.  Add these moves as well:

  • Kettlebell exercises
  • Deadlifts
  • Pushups
  • Squats
  • Lunges

Core Training

A strong core will help you control the board and move faster in the water.  Exercise bands and stability balls are good tools to assist in moves like leg presses, crunches and twists.

Shoulders and back

Paddling out on the water is an important part of surfing, and if you´re exhausted before you even catch a wave, there won´t be much of a chance of standing up on the board.  Cable pull downs and rotator cuff rotations as well as strengthening your triceps will assist in preventing injuries.

Paddling out to catch a wave, photo credit buddimana.

Paddling out to catch a wave, photo credit buddimana.

Resistance

Interval training can assist in increased endurance, which will help prepare you for longer stays in the water, and tackling an unexpected swell coming your way.  It can be achieved with running intervals, row machines, jump rope and swimming.

Get ready for your Costa Rican surfing holiday and practice these exercises to help you avoid injuries and enjoy yourself.  Your instructor will be in awe of the ease with which you tackle the waves and your friends will want to join you at Pranamar Oceanfront Villas when then observe your innate surfing abilities.

Catching a wave, photo credit maria18057.

Catching a wave, photo credit maria18057.

Article by Katie Widdowson

 

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