Doing a good warm-up can improve performance and reduce the risk of injury: let’s see which exercises are best for getting ready to face the sea

While surfing requires crystal-clear technique, physical preparation is equally important.
In particular, before riding the wave, it is important to take time to do A good warm-up.

Warming up properly can make the difference between a good performance and a mediocre performance and, most importantly, help prevent injuries.

Doing the warm-up also affects the surfer’s mental performance. While warming up the body, one can focus on what is about to happen, visualize maneuvers, and prepare to react to sea conditions. A good warm-up therefore prepares the body and mind, a pre-surf ritual that can increase safety in the water and improve the quality of the entire session.

Warming up for surfing: the mobility exercises that should not be missed

Doing some mobility exercises prepares the body for the surf session, improving flexibility and preventing injury.

One of the most effective exercises is Banded Hip Mobilization: through the use of a heavy elastic band, we can lengthen the “front chain” and improve hip extension and internal rotation, parts of the body that are highly stressed during surfing.

Exercises such as Kang Squats and Kettlebell Windmills are especially useful for surfers. Kang Squats combine squats and squats, benefiting the whole body, while Kettlebell Windmills are great for lengthening the posterior chain and improving shoulder strength and stability, both of which are critical for maintaining balance and strength in the water.

To complete a good mobility routine, yoga-inspired breathing exercises are recommended, which can facilitate relaxation, improve oxygen flow and prevent muscle fatigue.

Read also: Improving Balance: Grounded Exercises for Surfers.

Muscle activation exercises for surfing

Muscle activation exercises are equally important to prepare the body for surfing-the purpose is to “wake up” the specific muscles needed for good performance. These exercises help prevent injury and increase the effectiveness of the physical training that follows.

One of the key exercises is the plank with arm lift, which activates the back of the shoulder, the back and the obliques: thus, you improve body stability in a position that requires core and shoulder control.

Another great exercise is lateral leg raises in plank to activate the gluteus medius and adductor muscles, which are essential for maintaining balance and stability while surfing. Doing slow, controlled obstacle walks is a perfect technique to train and “open the hips” while activating the stabilizing muscles of the supporting leg.

Finally, the dead bug is excellent for strengthening the core: it activates the abdominal muscles by keeping the lower back pressed to the ground, which is essential for protecting the back during intense surfing sessions. Eccentric stretching exercises, also with a stability ball, help improve the efficiency of lower limb contraction and reduce the risk of strains.

Warm-up routines for surfing: an example

Before boarding, you can think of an effective warm-up routine to prepare your body and mind.

First, we can start with with dynamic movements to activate the cardio-respiratory system and increase body temperature: sercizi such as marching in place, jumping and touching the toes with the hands are fine. We continue with the mobility exercises we suggested, focusing on the neck, shoulders, elbows, wrists, hips, knees and ankles.

The warm-up should then continue with muscle and neural activation through movements that replicate those of surfing: push-ups with rotation, squats, body twists, and skips are particularly effective in preparing the muscles we will use most during surfing

Finally, a good warm-up should always include a mental preparation component. Deep breathing techniques and mental focus can help improve concentration and prepare for the surf session.

Read also: Breathing Techniques for Surfing: How to Keep Calm in the Water.

In conclusion

For surfing, physical preparation is as important as the technique itself. Proper warm-up improves performance and reduces the risk of injury. Mobility exercises, such as Banded Hip Mobilization, and muscle activation exercises, such as planking, are essential for developing the stability and strength needed during surfing.

In addition, a well-planned warm-up routine not only prepares the body, but also the mind. Through targeted exercises and visualization of maneuvers, surfers can improve their performance in the waves. The combination of physical and mental preparation is also crucial in terms of safety.

Want to learn surfing in an island full of magnificent beaches to practice on? Come visit us: our surfing courses in Fuerteventura are designed to introduce you to the art of riding waves in a safe and progressive way. In addition to technique, we will also teach you several great warm-up exercises to best prepare you for your surf session.

Takeaways

• Proper preparation before entering the water can make the difference between a satisfying surf session and a mediocre one. Warming up not only helps avoid injury, but also optimizes physical and mental performance during the session;
• Warming up is not only about performance, but also about safety. Targeted mobility and muscle activation exercises prepare the body for the specific movements required by surfing, reducing the risk of injury;
• Warm-up is not only about the body, but also about the mind. Through visualization and concentration during warm-up exercises, surfers can mentally prepare themselves for the sea conditions and maneuvers they will face;
• Exercises such as Banded Hip Mobilization are crucial for improving hip flexibility and stability, parts of the body that are highly stressed during surfing. Combining exercises such as Kang Squats and Kettlebell Windmills can improve the strength and stability needed to maintain balance on the water;
• A good warm-up routine should include dynamic movements to activate the body, mobility exercises to prepare the joints, and muscle activation exercises to wake up the specific muscles used in surfing. In addition, mental preparation through deep breathing and visualization of maneuvers is essential to maximize performance and safety.

Frequently asked questions

Why is it important to have a good warm-up before surfing?

Doing a good warm-up before surfing is important because it improves physical and mental performance, reduces the risk of injury, and increases safety in the water. Warming up prepares the body for the specific stresses of surfing and allows the surfer to focus on maneuvers and sea conditions.

What mobility exercises are recommended for warming up before surfing?

Some recommended mobility exercises for warming up before surfing include Banded Hip Mobilization, Kang Squats and Kettlebell Windmills. These exercises improve the flexibility and stability of the joints involved in surfing, preparing the body for movements on the board.

What muscle activation exercises are recommended for surfing?

Muscle activation exercises recommended for surfing include plank with arm lift, lateral leg lift in plank, and dead bug. These exercises specifically prepare the muscles required to maintain balance and stability while surfing.