CORE STABILITY EXERCISES FOR SURFERS USING A FOAM ROLLER:
These photos of me were taken by Simone Reddingius from page 53 ( all rights reserved )from the book Surf Survival The Surfer’s Health Handbook. Here we’re showing you how you can improve core stability for surfing by using the self myofascial roller or also referred to as an SMR roller. It’s like a self massage when used as a way to roll out tired and sore muscles. For more exercises to help you gotta see these: See my video
The self myofascial roller is a dense piece of foam, 36 inches in length by 6 inches across in diameter and is often seen in most gyms. They do come in different densities so be sure to start with the easiest or less intense one. That is usually the ones that are white. In this illustration we are using the more dense, stiff roller. Continue reading Core Stability Exercises for Surfers
There’s a tremendous amount of SUP and surf talent on this island that is inspirational, charging, and leaves people in awe, but there is one person who is all that and more.
Kody Lake Tahoe July 2012
Most of you probably already know Kody Kerbox; Naish Team Rider and young gun born to shred and yes the son of legendary big wave surfer Buzzy Kerbox. But did you know this strong champion has had such a winning streak these past few months, you’ve got to wonder if his legs are sore from stepping up on the podium every weekend?
From Lake Tahoe to Dana Point and now back on Maui for the 7th Annual Naish International Race, he is humble and fierce and it’s an honor to have him in the studio.
Observing his explosive, controlled strength combined with a laser focus, these are just a few of the superior qualities he already possess. I’ve been watching Kody over the past few years increase his strength, power and overall body endurance, and wow it’s paying off.
See photos of Kody’s first day with me in the studio below. I made a deal I wouldn’t kill him but would on the second day!
I’m super stoked to have Kody in the studio to help him learn more about how to capture and harness his acceleration and power from flat water paddling, downwinders and wave riding. He’s already pretty fit, so I was able to advance him quickly on his first day. We’ll also focus on fast forms of recovery in between races, eating for energy and other important things he’ll need while out on tour.
The field of competitors this year is thick but you can be sure you’ll be seeing Kody leading the pack. It’s awesome to have him on board!
Kyle Ellison, author and athlete on Maui writes about the day, he himself entered the 5th Annual Naish Paddle Championships and how Dave Kalama, Team rider for Naish, all around extreme waterman, takes the win. Thanks Kyle for sharing this great story:
Kalama takes Crown at 5th Annual Naish Paddle Championships
Seven minutes and 23 seconds. That was the pace per mile of legendary Maui waterman Dave Kalama in this past month’s Naish Paddle Championships held on the 9.54 mile course from Maliko Gulch to Kahului Harbor.
When you think about it, there are a lot of people who can’t even run a mile in 7:23. In fact, in last year’s Hana Running Relays, 109 of the 127 teams failed to have a faster mile pace than 7:23. Far more complex than putting one foot in front of the other, a downwind run on a stand-up paddleboard requires balancing on an oversized board nearly a mile offshore, all the while being buffeted by 20 knot winds and weaving amidst rolling ocean swells that are hell bent on flipping you over. Needless to say, the competitors who tackle the annual Maliko Run are considered to be some of the finest water men and women on the planet
Walking through a rain-soaked Maliko Gulch on the morning on July 18th, the entire coastline along the rock strewn beach was a veritable Who’s Who for some of the world’s top watermen. Names like Kalama, Kerbox, Trudon, Mitchell, Moller, Alexander, and Menelau all intermingled with other local entrants in preparation for what is considered by many in the sport to be one of the finest downwind runs on the planet.
With a record 204 entrants from 6 countries competing in both the stand up and prone paddle divisions, for the first time in the event’s history a staggered start was issued inside of the bay in order to accommodate the ever-growing number of participants. In the end, however, it was Dave Kalama who crossed the finish line first at Kahului Harbor in an overall time of 1:13:48, a mere 23 seconds ahead of Ha’iku’s Livio Menelau.
Menalau—who actually edged out Kalama in this past May’s OluKai paddleboard race held on a shorter course—in a nod of respect to one of the sport’s pioneer’s simply attributed his second place finish to the fact that “the difference between me and Dave is that he is Dave…he is one of the best paddlers in the world”.
Kalama on the other hand—who was unable to finish last year’s event due to a broken piece of equipment—admitted he was “very happy” to be able to come back and win this year’s event after so much hard training since last year’s race. With respect to being able to win such a prestigious race on his home island of Maui, Kalama let on to the sentiment that “if you’re smart you cherish times like these, because they don’t come around very often”. Perhaps prophetically, Kalama likened the sport’s explosion in popularity to that of longboard surfing in the 1950s and ‘60s, where you not only have a new sport that appeals to a wide range of people, but one in which the myriad capabilities, innovations, and advancements in the sport are seemingly endless. Continue reading Kalama takes Crown at 5th Annual Naish Paddle Championships by Kyle Ellison
It was an amazing day and terrific finish! Before the race however, rain squalls passed through that threatened us, as we stood under the Naish tents. We had a staged start inside the gulch this time and it was a little hectic on the holdling line! Next to me, good friends, and people from around the globe attended including paddle board champion Jamie Mitchell. Our local favorites, Dave Kalama, Scott Trudon, Connor Baxter, Buzzy Kerbox, Andrea Moeller, Karen Wrenn, Julia Schweiger, and many other outstanding athletes and friends, too many to mention, and some novice caught lots of glides and the wind finally came up nicely averaging about 20 mph. (results below, after photos)
Dave Kalama & Scott Trudon
Race Start: Maliko Gulch to Kahului Harbor: 9.54 Miles
From the Maui News: Eight-time defending world paddleboarding champion Jamie Mitchell competes in Sunday’s Naish Maui International. Mitchell was the top paddleboard finisher, covering the 9.54 miles from Maliko Gulch to Kahului Harbor in 1 hour, 17 minutes, 16 seconds. The top female paddleboarder was Becci Gardiner in 1:50:41. SECOND PHOTO: Dave Kalama heads to his third stand-up title in the Maui International – he finished in 1:13:48. Andrea Moeller was the fastest female stand-up competitor, in 1:22:11.
Besides being one the world’s best surfers and stand up paddlers, Buzzy Kerbox is one of the best, most experienced surf instructors I know. He’s coached me and his tips and experience were awesome. His knowledge and expertise as a professional waterman will take you to new levels, whether you are visiting Maui and want to get to your feet fast and have a great time, or if you’re a serious competitor.
Buzzy teaching on Maui
“I offer private and small group surf lessons for beginners to experts. I have been teaching for over ten years and have got thousands their first rides and coached others to their first National titles. I know how to make surfing as easy as possible and fun for all ages. I also teach SUP from beginners to coast runs.”
Here are some photos of Buzzy surfing JAWS and stand up paddling! :
Buzzy is also a professional photographer. Here’s a shot he took of Robby Naish and Jason Polakow at JAWS:
Call Buzzy for your first and best surf adventure on Maui, or if you want to experience our N. shore and do a SUP down winder he can be reached at:
Post Race Interviews: Kody and father, Buzzy Kerbox share their race adventures, sunburns and smiles. These athletes are true competitors and humble waterman. Look out for Kody in the years to come! Looks like Victor and Zane had a great day too! The pictures are awesome. Nice to have your life long friends and ohana out there. Love the ones of the transitions! Buzzy’s interview to follow photo gallery.Suzie
Just as Buzzy and Kody were catching the ferry to Molokai, I was lucky to catch Buzzy today before they left, to see how they felt about Sunday’s race! Buzzy and Kody both answered a few questions about the big day! Here’s a few photos of Kody and Buzzy at the finish of the Maui’s last race this month: The Naish 4th Annual Maui Paddleboard Race
First, Kody. This is his first channel crossing at 15 years old, riding a 14’8″ produciton Starboard!
Kody Kerbox Molokai Channel Crossing Pre Race Interview:
Suzie: What challenges might you face?Do you feel you are trained enough and if yes, what is / are your strategy to overcome them?
Kody: The biggest challenge I will face is being extremely tired at the end of the race and having to work the hardest then. I think I am trained enough and I am just going to have to put everything I got and just know that it will be worth it in the end.
Suzie: Can you give me a snapshot of what you do train for an event like this?A typical training session?
Kody: To train like this you have to spend most your time paddling and keeping active. A typical training day would be paddling 1 or 2 10-mile runs, one straight after another.
Suzie: Who do you think this year, will give you the biggest run for your money?Who will you be keeping an eye on?
Kody: I am not sure everybody has been training really hard and they’re all super fast. I will be keeping an eye on one of my best friends Kai Lenny. He is doing it with Michi Scweiger and they are really fast, if we can keep up with them I will be super stoked.
Suzie: What will be the greatest thrill for you at the end of day?
Kody: Just knowing that I accomplished something great and had a good experience.
Buzzy Kerbox: Molokai Channel Crossing Pre Race Interview:
Suzie: What will be different in this race compared to last year? Buzzy: I will have a different partner this year 58 year old Victor Lopez. We will be riding my same F16 from last year. There are a lot more teams this year as the popularity of this sport grows. This will put us in the over 100 years combined division with Gerry Lopez, Victor’s brother.
Suzie: What challenges might you face? Do you feel you are trained enough and if yes, what is / are your strategy to overcome them?
Buzzy: The channel conditions are always a big challenge. I want windy, windy, windy but it looks like the forecast is for light winds. It means my surfing the swells will be more like non-stop paddling. It will be a lot more work and way less fun. So we will have to keep a steady pace and hope we get there sooner than later.
Suzie: Can you give me a snapshot of what you do train for an event like this? A typical training session? Buzzy: I paddle 3-4 times a week 10 miles a session. Then do double runs as race day approaches. Normally we have a good trade winds blowing and with my music playing the workouts are very enjoyable. Then I do some beach workouts with running and exercises.
Suzie: Who do you think this year, will give you the biggest run for your money? Who will you be keeping an eye on? Buzzy: There are so many fast teams, not sure who will be near us. I will be keeping an eye on any team close enough in front of us to try and catch.
Suzie: What will be the greatest thrill for you at the end of day? Buzzy: Knowing that it is over and I can then relax and drink a cold beer and knowing that my son just did his first channel crossing.
Check out Buzzy’s cool site: www.kerbox.com
Buzzy and Kody, we all wish you a great day of racing and fun. Hopefully the conditions will be on your side, and the winds pick up a bit.
I’m sure you’re both looking forward to a big party on the other end, and Kristin is a proud wife and mom! Send some photos! Thanks for inspiring so many. Suzie Cooney