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
Aloha everyone! Here is my list of some of my “favorite things” that are sure to excite and motivate the fitness fanatics or those who are re-entering fitness, or simply want to change up their routine. Tune in here and listen to my radio segment from my weekly health and fitness radio segment on the Maui Breakfast Club, December 10, 2012 and find the perfect healthy gift.
Click Here to Hear Suzie Live
The training equipment I suggest here is appropriate for all ages and all levels of fitness. I like to keep things simple and functional as not to overwhelm people but to allow them to get the results they desire in a very easy and efficient way so they don’t get bored nor does there body. Click here to listen now.
My Favorite Health & Fitness Gifts:
Gift Certificate for a Personal Trainer: Having someone in your corner is so helpful. Whether your trying to shed 5 or few more pounds, prepare for an event or race, or simply want to have a personal program designed to keep you on track and mix it up, a well qualified personal trainer can help. Check for certification such as NASM, make sure they are insured and have a good reputation in the community.
Indo Board Balance Trainer:FREE SHIPPING UNTIL DEC 17thOrder here Everyone knows that I am a huge fan of this equipment. It not only helps the surfers and standup paddlers in your life, but if your’e just coming off a knee, ankle or hip injury this functional training equipment can do wonders and help strengthen the weakest core muscles, improve your balance and leg, hip and knee strength.
If you’ve not tried the Indo Board Balance Trainer’s full line of training gear, it is the most “functional” fun you’ll ever have. Whether it’s a gift for you or someone you know, no matter what level of fitness or goals in your training you may have, this gear will deliver!
I’ve written so many articles about the benefits training with the Indo Board Balance Training equipment on how anyone can build their total body strength, no matter what level of fitness. Here’s one on leg strength. My clients and pro athletes range in so many arenas and levels of performance to the person returning to fitness. This is also excellent for cross training for any athlete or sport.
Your legs, hips, abs, and even your upper body will benefit from all of the exercise you can perform on this training gear. You advance or progress accordingly to your currently level of strength and it’s so fun and easy. You can perform endless exercises and make your training program totally efficient. When you order your Indo Board Balance Training gear, it also comes with a helpful DVD.
Pro SUP paddlers Kody Kerbox and Casper Steinfaith showing off their strong leg training
My background is working directly with orthopedic sports surgeons, the patients and then myself. I broke both legs several years ago and the Indo Board Balance Trainer Gigante Cushion coupled with the Kicktail board was my main source of rehab. Granted I check in with my doc, but wow I was back to surfing amazingly and SUP and windsurfing with new found strength.
You hear of the “core”. What is the true definition of the “core” ? It is everything in your body excluding your extremities. It’s not just your abs as many mistakenly thing. Your butt muscles, or “glutes” need to fire in addition your brain needs to send signals to the deep pelvic floor muscles and then to the main joint to stabilize the appendage you may be stressing. See this article on more on the core. Here I am with Indo Board’s founder and amazing surfer, Hunter Joslin:
Hunter Joslin and Suzie Cooney
Now THIS is core training:
I’m a believer in what is called “brain training” and this also allows you to incorporate the neuromuscular uses of all the finite muscles around the major joints, such as the hips, knees and ankles, to fire in the necessary pattern to help develop one’s sense of reaction to a platform that is always moving. This is also referred to as reaction training; the ultimate level of training that recruits the muscles that tend to be under-active to join in on the challenge.
Here Suzie is on the IndoBoard Gigante Flo Cushion and the Kicktail board
Bottom line, it’s SO fun you don’t even know you’re training. The sports that really notice the immediate cross-over affect are surfing, windsurfing, kiting and stand up paddling;- all sports that have the common element of water that is changing underneath you.
However, you do not need to do any of these sports to enjoy the benefits.
Hop aboard and order yours today! If you need help deciding on what you may need for your health and training needs or for someone else on your list, please feel free to contact me through this website. I’m happy to help.
Whether you’re just learning to surf or pulling into a nice hollow Honolua Bay wave, the thrill of surfing or dreaming of a wave like this is definitely good for your health. Here, Maui photographer, Simone Reddingius captures this surfer dropping in. His muscles are ripped, he’s focused and you can bet his heart rate is high. The endorphins that make you feel so good are exploding as he carves that gun into the blue room for that magical moment. This, you can be sure is good for your health!
CLICK here to see more of Simone’s fine surf photographer and other talents.
Also, check out all the photos from recent Suzie Trains Maui ENews Highlights of Naish & Suzie Trains Maui SUP Fun Beach Fitness & Paddle Challenge special guest Kai Lenny, as 55 participants finished FREE event. See the famous “taco rolls in the sand”. See photos and event highlights.
Gear & Board Reviews: The Alana Series featured here is oh so lovely. Don’t let the frills or flowers fool you. These two high performance boards are delivering waves of fun and miles of exlporations!Follow @SuzieTrainsMaui
Please feel free to post a comment and tell us how you love to surf to keep healthy! Also, any tips you want to share about how you approach the New Year to make good lifestyle choices, feel free! Mahalo!
Happy New Year! Suzie Cooney, CPT owner of Suzie Trains Maui
( All Rights Reserved 2011)Want to explode your paddling core strength? You got it. These exercises require that you understand how to engage your core muscles both before and during the entire set. You become the stabilizing factor as you perform these movements. Also, I’d like you to pay close attention to the tubing or TRX Rip Trainer cord so that it is always taut and under tension throughout the entire series. I call this “time under tension”. If you “let go” of this concept, or your core, you won’t benefit fully from this workout.
Training Note:It’s your choice if you wear shoes or not, or if you train on an unstable surface such as the beach (which is more challenging). I try to train barefoot so that I can mimic the feel of the board. If working with weights, be careful not to drop them on your feet! Everyone’s training needs and experience will vary, so the number of sets/reps you perform is up to you. Typically, if you are just starting out, try 1-3 sets with 10-12 reps each, making sure you are always in perfect form.
Starting with your feet solidly on the ground about shoulder width apart, pointed straight ahead and with good posture, tie the cord to a secure object (Dave’s truck worked great!). Holding the TRX bar at shoulder width and just below the top of your shoulders, begin to engage your core by drawing in your abs and hold while making sure to breathe. Remember, safety loop! Don’t death grip the bar, but start far enough away from post with enough tension that will require you to stabilize the bar and your body. Rotate your body to the right while core engaged, then slowly return just before your start position (critical) and repeat.
Progression 1: Stand on your BOSU or other unstable platform. (An INDO Board on top of a Gigante Disc works well too). Now do the same movements while on the BOSU. Wow…crazy!
Progression 2: Secure a light, medium, or heavy gauge tubing to your secure object and perform the same movement as above, however, this time you’ll need to steady the tubing with your left arm locked. Gently clasp the tube with one hand, but do not grip too heavily. Place a bit of tension on the tube and begin the rotation. Remember “time under tension”. To increase challenge, step further out or hop on your BOSU or other unstable platform.To read the rest of my article and to see all my SUP Fitness Tips go to: http://www.naishsurfing.com/sup-fitness/dynamic-core/While visiting Maui, Suzie is available for private ftness training and beginner to advanced stand up paddling lessons. Contact her at 808-283-2121. TweetSuzie is a professional Team Rider for Naish International.Get your TRX Rip Trainer here. The Rip Trainer will really help you build your core to explode that stroke!
Core training is absolutely necessary for all ages and all levels of fitness. The core is simply everything excluding your extremities, however in the following exercise the legs and arms do assist the core to execute this advanced plank move.
Start Position Plank
Here, my client Juliet Bundschuh, has recently advanced to the INDO Board Stabilizing Plank. With her feet together behind her, arms locked at shoulder width part, and chest over the INDO Board, she is using all of the finer and deep pelvic floor muscles to keep her centered and steady. In addition, she requires upper body strength to keep her body supported on the board.
While keeping her head in a neutral position, she will start here and then move the board to the left and right, while engaging the core muscles to bring her back to the center, start position and repeat. The trick is to take away any stress you may feel in your wrists, arms or shoulders and bring it back to the center. Also be careful not to let the board slide out.
The advanced progression is then to left one leg behind you about 6-12 inches off the floor and continue the same. Here, she will notice her glutes to fire more actively on the supporting leg that is still on the ground. Very impressive Jules!
Jules’ training always includes core training. Core training prepares the body for the workout or heavier demands in exercising.
To advance this move even further to the next left, I may put the Gigante INDO Board Disc underneath her feet! Crazy action occurs throughout the entire body.
I hope you enjoyed this quick, advanced training tip.
Whether you’re new to the sport of stand up paddling or preparing for an exciting Maui Maliko downwinder, having upper body paddling endurance and excellent balance will get you through the deepest troughs, maybe help you pass a competitor or help you enter bigger waves and swells with extra confidence and success!I like to be as efficient as possible when training, so combining the two is perfect.The following exercise is just a sample of what you can do to get stronger, develop faster reflexes, increase the rapid firing of your finite muscles that stabilizes your larger muscles, improve your timed runs and possibly reduce fatigue and/or risk of overuse injuries.It’s well known that SUP requires the entire body to perform and respond in unison. You’re never isolating one muscle group at any given moment.As you paddle, your entire shoulder complex, upper/lower back, feet, ankles, knees, hips and core (everything excluding your extremities) are executing each short or long stroke in a smooth, connected motion. Conditions can and do change, so adding some balance work is also a huge plus. I totally can tell that when I balance train, my reactions are sharp and quick.Based on your current level of fitness, ease into some of these more advanced moves and change the variables accordingly. You can simply start with your own paddle or select one of the suggested weights. I usually start light and advance to heavy, to fatigue.
The Exercise: Balance/Weighted Paddle Stroke Repeats:
Equipment: A weight: 4-10 lb medicine ball, 9-12 lb body bar or regular dumbbell
A balance platform: a small 12” inflatable disc or BOSU, INDO Board 24” Gigante inflatable disc, INDO Board or your own SUP Caution: if using an SUP board on a Gigante, you may want to remove the fins.
March 26th, 2011 MAUI! STAND UP for Health & Fitness with Suzie Cooneyof Suzie Trains Maui. F R E E! Guys and gals, train on the beach with me, then we hit the water for some SUP water training, strength training, relay fun, and fine tune your paddling techniques. CLINIC IS NOW FULL! If you are still interested, we are taking information should there be a cancellation.
All levels of fitness and paddling welcome! Meet new paddling friends.
Learn to paddle efficiently, gain better control of your board and glide more smoothly. Enjoy the healthy benefits SUP has to offer and learn from a professional. Learn a few training tips to help build better body and paddling endurance. Check out this SUP exercise tip written exclusively for Naish International: http://www.naishsurfing.com/sup-fitness/
Space is limited! To reserve your space and inquire: email@example.com or call 808-283-2121. You must provide your own board or you can rent from the Maui Naish Pro Center 808-871-1500. This class is for beginners and intermediate paddlers and is 1.5 hours.
Suzie Cooney is a world renowned SUP instructor and ambassador of the sport of stand up paddling. Her SUP clinics are a day or a week long adventure. As a sponsored Team SUP Rider for Naish International and elite fitness specialist, Suzie has taught hundreds of men and women this fastest growing sport in the world. Her SUP Health & Fitness clinics welcomes all ages and all levels of fitness; are informative and sure to spread the stoke of SUP!
She is available to conduct private or group clinics, host events or customize a week long adventure at your resort. She is also supported by Olukai Premium Footwear, Kaenon Polarized Eyewear and Elite Athlete for The True-Collection Team, owner of Suzie Trains Maui More info: http://www.standuppaddlingfitness.com OR http://www.suzietrainsmaui.com
INDO Board Demo Day at the Zancudo Lodge Costa Rica with Suzie Cooney of Suzie Trains Maui
January 5, 2011 – Reporting from the most beautiful SUP and surf and fishing spot in Southern Costa Rica, The Zancudo Lodge! Owner, Gregg Mufson is hanging ten on the INDO Boardas he and the crew prepare for the surf rolling in this week. I’m here introducing the team on how The INDO Board is great workout for everyone.
We have all the gear from INDO Board, including the new Gigante disc to challenge beginners to the hard core SUP’rs and surfer alike. Gregg, Yvonne, Sloan, Elle, and Di all participated in an afternoon of learning, laughs and some thigh-burning fun. I can tell their addicted and promised them, after this workout we’ll all be ready for any water action tomorrow!
We started the morning on a mellow, slower surface. Next we graduate to the beach to hard pack sand for some faster action and more fun. In such a short time, everyone got their groove on and was hang’n on the nose. I challenged them to an upper body challenge which Gregg, Di and Yvonne immediately worked up a small sweat with the plank and one leg lifted behind them, alternating at 5 – 10 second intervals. Below, Gregg is performing the advanced plank with one or both feet behind him, on a Gigante disc.
The Gigante disc is the newest platform training tool for INDO Board, that inflates up to 12 inches that achieves the 4-way action intended for those who want to enhance their SUP or surf performance. We placed both discs under Gregg’s surf board and what a ride. Inflate it more and hang on!
It’s my favorite piece of equipment in my studio at home. I also use it for clients just recovering from major hip or knee surgery as a rehab element. Today we’ve kept the inflation to 6 inches as my willing participants start their training.
Then off to what I call the core bug. This move is in the prone position requiring glutes and the upper scapular region of the shoulder blades to work in unison as we seek the most stable position. I recommend keeping the head in a neutral position. I also suggest to keep breathing smoothly and hold the position for 15 – 30 seconds. Rest, then repeat 5 times.
In addition to this great core exercise, by placing the INDO Board board directly on top the Gigante, together we performed leg burning same side lunges, for a count of 5-10 each leg.
Gigante sitting came last where Yvonne, Di and Elle gracefully sat on top of the Gigante as feet and hands stayed off the ground lending to an extreme, deep core constant, contraction! Well done girls.
Charles “Cas” Soma, MD. is a Maui waterman and serves our community as an excellent sports medicine specialist and orthopedic surgeon. He knows first hand how the sport of SUP or stand up paddling can challenge the body. I enjoy referring my clients to him, for I know they’ll be back on the water right away with added knowledge and awareness of the importance of being strong and healthy.
In his first exerpt here, part one of a series of articles, Cas talks about the importance of warming up and other elements to be aware of as to prevent injuries often associated with SUP. This is a good and informative read.Thanks Cas for your contribution. See you on the next N. swell. Suzie!
STAND UP PADDLING SURFING MEDICINE
Charles “Cas” Soma, MD.
This is one in a series of articles addressing Sports Medicine and follow up aspects of stand up paddling. Many of us are recommitting ourselves into working out and have found that the reinvigorated Hawaiian sport of stand up paddle surfing is both fun and an excellent way for us to improve our fitness and body control by developing core strength, balance and cardiovascular fitness without breaking a sweat. After an hour on the water you really feel the physical and mental benefits, with less stress affecting your outlook on life, a soothing endorphin release, and nice sense of accomplishment in addition.
Buzzy Molokai to Oahu
Significant energy is expended is balancing oneself on the board. Your arms and trunk rotate with a cadence dependent on your mood and the size and direction of the ground swells and wind waves, angling for optimum distance between strokes and lots of little rides as you scoot down the coast toward your destination, where a towel, cold drink, and ride back to your original point of entry await. Exercise occurring during paddling with smooth rhythmic motion encourages rhythm and balanced development of the back and both the dominant and non-dominant sides.
At North Shore Orthopedics, we occasionally evaluate patients for stand up paddling musculoskeletal injuries of the lower extremity. The major problems have been caused in part because the surface deck if often covered with a thick rubber decking which causes the foot to be able to grip it quite tightly, and on falling, the knee or ankle will be injured. At least one recent tibia fracture was due to that mechanism. When falling, resist the temptation to grab for the board as you go down, as it can hurt you when you fall in an unplanned way at a peculiar angle, when holding a paddle and trying no to go too far from your board out in the ocean. It’s spooky out there sometimes, and always good to have a buddy with you and two are even better. Continue reading Stand Up Paddling Surfing Medicine