Whether you are a beginner surfer or stand up paddler or like one of my clients and friends, Buzzy Kerbox or Jeremy Riggs, endurance and reducing injury is paramount for more time on the water.  Here, I’ll share with just a few tips as to how you can keep strong and build the body endurance you need to be ready for the big waves or simply cruising around on your SUP board, to fun down winders or long distance runs, or catch some fun jumps at Kanaha.

Also check out my SUP Fitness Series for Naish for more information and other helpful resources to keep you fit.

Being ready for anything on the water is critical to your performance. I encourage and instruct all my clients to incorporate a regular fitness routine to include cardio, strength training, good flexibility, core strengthening, reaction training and most importantly challenging balance exercises. I also highly recommend getting on a road bike or mountain bike, or stationary bike.  SO many times my legs have saved me on big days and it’s because I had some extra juice and power in my legs. You need to train your brain to connect to all of the finite muscles that support your hips ( power house for carving ) legs, knees and ankles for that extra juice you need to stick that carve and keep you deep.

As a beginner surfer, one should focus on building the strength of the core, shoulder, upper and lower back and legs. Most beginner surfers complain of a sore neck and shoulders. In time your endurance will improve and you’ll be able to last longer. You won’t be as sore after a session and  you’ll recover more quickly.

For SUP stand up paddling beginners, it’s common that I hear, “wow, I can’t believe how my legs feel?”  Typically that comes from people death gripping the board and fatiguing their legs and feet until they get more relaxed and comfortable. Simple balances exercises like standing on one leg, doing small squats is great. Or even more fun, knee balancing on a stability ball to recruit the adductors, or inner thigh muscles which are used all through out stand up paddling.  Check out this article on more ways to improve your SUP.

Windsurfing requires many of the same strength and balance factors, but you have a little more going on with a fully powered sail! My client Tim Ellison, owner of Polli’s Mexican Restaurant here on Maui, is addicted to windsurfing. He’s been training with me and cannot believe the strength he has to make his jibes, and his jumps are higher and his landings smoother.  Tim is serious about windsurfing and the balance training we do three times a week, enables to manage a fully powered sail or light wind days too.

Jumping, jibing, off the lips and flat out speed sailing require cat-like reflexes. The last thing you want going 35 mph, is to be thrown around the front of your booms or to blow out a foot strap.  Reaction and balance training is key.  Tim writes:

“I must tell you though, what a great session I had yesterday. I can already feel the improvement in my balance,and what a difference it makes. I am even more excited about working with you as I can see the difference already!”

Below are a few sample exercises and stretches that will get you stronger and build lasting endurance for surfing, SUP and windsurfing:

Basic Equipment:  Stability Ball and medium gauge tubing.

Lat and Shoulder Stretch:

This is my favorite stretch to help stretch out your shoulders, upper back, lats, triceps and the sides of your body. After a long day of surfing or paddling this is awesome:   (tip- keep back round or in flexion as you stretch, keep head down) Hold each side for 15-20 seconds.

Back/Shoulders: Standing Back Row Tube Presses:  1-3 sets, 12-15  reps This exercise helps reduce neck pain and shoulder fatigue while surfing. Tip:  Visualize holding a dollar bill between your shoulder blades. The key for this exercise is scapular retraction and isolation all the way through the entire repetition. Slow and controlled, steady and even!

Start with medium tubing secured around post, or affixed with door anchor, about shoulder high.

•  Back anchor leg is secure as you squeeze that glute, draw in your stomach to the back of your spine/ tall posture

•  Shoulders retracted or squeezed together all throughout entire movement. Exhale, as you press the tube away from you, try and hold the retraction until you have completed the entire repetition back to the start position. Focus on the back muscles and imagine holding a dollar bill between your shoulder blades and do not let go.  Nice and steady, LOOSE Hands on grip!  Tip: Only press as far as you can manage so your shoulders and back do not round forward.

Shoulder Girdle/Core: Tube / Cable Chops: 1-3 sets, 12-15 reps

Increase your shoulder strength while benefitting at the same time from a little core strengthening and oblique work. Shoulder endurance is key for long endurance paddles and of course for short or long surf sessions.

Really anchor yourself down on the right side and you prepare for this move. Get enough resistance on your band or cable. With elbow just above head, shoulder relax, engage the right side of your entire body, ( lats, core and obliques to anchor and assist ) and chop tube or cable down the opposite side knee. Breathe out on the way down and hold for 2 seconds. Keep body down and allow elbow and shoulder to sling back up. Do about 2 sets, 12- 15 reps repeat on other side.

PADDLE BREAKS:

Strong Shoulders/Chest and Back for Paddling Endurance!

• Sit on top of stability ball. Walk forward as you lower your body be sure that your neck is resting comfortably on the ball for support. This is called a bridge position.
• Make sure head and shoulders are stable on ball, hips elevated and parallel to ground.
• With tubing anchored behind you, start with hands above head.
• Activate your glutes for lower back support; keep your knees and feet straight ahead. Begin to smoothly press the tubing towards your hips, exhale as you do this. Keep palms open, no death grip!
• Hold for 2 seconds, return to start position. 25 reps to fatigue

To increase the challenge: Support yourself with (1) one leg! Be careful not to cramp up!

Use proper tube according to progression.

Power Conditioning for Surf/SUP  Click here to learn more!

 

Strong SUP Legs for Flat Water, Waves and Gliding Power

For advanced SUP paddling techniques, check out:

Dave Kalama’s Blog Called a Waterman’s Journal. Here you’ll see videos on cool paddling

techniques.

 

Suzie Cooney, Suzie Trains Maui