Alternate Sports Solutions

The Core of Surfing – Part 2

This week’s focus is on anaerobic / Plyometric training for surfers.

Surfing is comprised of various functional movements (bottom turn, top turn, cut back, boosting ect.) which require a high rate of muscular contraction.
The effiency of these movements is determined by two factors:

• Proper function of the muscles / muscle groups.
• Speed at which the muscular forces are used.

This force-speed relationship is termed as power; power is a crucial element to top level competitive surfing – (speed, power, flow – taken from the 2010 Asp Judging Criteria.)

Plyometric training is anaerobic in nature and is known for increasing the production of muscle force.

“During Plyometric exercise the muscle spindles are stimulated by a rapid stretch causing a reflexive muscle action, this reflexive response increases the activity in the agonist muscle (the prime mover, main muscle involved in the movement.)and increase the force produced by the muscle” – Essentials of strength training and conditioning – T.R Baechle & R.W Earle.

Which for the surfer means the muscle is pre loaded or spring loaded. And can contract more explosively , making your turns bigger, faster and more powerful as well as helping you muscles deal with the impact on landing from a big turn , close out re-entry or a floater. But Plyometric training benefits more than just your wave riding, it helps with your short explosive bursts of paddling to catch waves and your jump up to your feet, there fore both upper body and lower body Plyometric training should be included in to your program.


Plyometric exercise examples:

1.) Split Squat Jumps – start in the lunge position, explosively jump up using you arms to assist the movement. On landing return to the lunge position and immediately begin the movement again.

10 repetitions after each set rest and then repeat with your other foot forward.

2.) Double leg zigzag hop’s – ten cones set out 60 cm apart in a zigzag pattern, Start with feet shoulder width apart, start on outside of the first cone explode and jump diagonally across to the out side of the 2nd cone and so one in a zigzag movement until the 10th cone, remembering to keep your shoulders and hips facing forward at all times.

3.) Lateral cone hop’s – Start on the right hand side of the cone, using a double leg hop jump over the cone from side to side for 30 seconds using hip and knee flexion , keeping shoulders and hips facing forward .A double arm upward swing can be used to assist the movement.


These are just three examples from a long list of exercises both upper and lower body. For more examples that you could use, contact the alternate sports solutions team and we will gladly assist.

Next week’s focus will be on Core training and Flexibility.

Wade Botha
Sport Scientist
International Surfing Judge