Alternate Sports Solutions

The Core Of Surfing –Part four


This week we focus on core strength and its importance to your surfing, when one says core muscles most people automatically think stomach muscles (rectus abdomonis) , which to some extent is true but their are actually many muscles that make up your core from your deep muscles to your superficial muscles.

Your core muscles serve the purpose of balance and stability, pretty much two of the most important aspects of surfing at any level. Your core muscles also control posture.
Basically your core muscles maintain your centre of gravity (C.O.G) over a base of support , easy enough on land, but when surfing remember our centre of gravity is now moving and your base of support is unstable (liquid) challenging your balance and stability.

This is why it is so important for a surfer to have good core strength.
90% of in completed turns are due to the surfers centre of gravity moving beyond the limits of stability causing the surfer to fall (nose dive – to much weight over front of board, dig rail – putting to much weight on one rail or getting left behind- to much weight on back foot.)
Where as a surfer with good core strength will detect these position changes in the centre of gravity and subconsciously correct him/herself and bring the centre or gravity back over the base of support (within the limits of stability) and successfully complete the turn.

Your core muscles are:

· Rectus Abdominis - located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the "six-pack" due to it's appearance in fit and thin individuals.
· Erector Spinae- This group of three muscles runs along your neck to your lower back.
· Multifidus - located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.
· External Obliques - located on the side and front of the abdomen.
· Internal Obliques - located under the external obliques, running in the opposite direction.
· Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability. (sportsmedicine.about.com)

I can’t stress how important it is for a surfer to train their core as part of their general surf training. Attached are three photos of simple core exercises you can do 1.) Ballance on knees on gym ball. 2.)Modified bridges on the ball. 3.)Modified plank on the ball.

So after this four part series any surfer should have enough knowledge on surf training out side of the water to optimise performance.
If you still feel you need guidance or even a general training program don’t hesitate to contact me.

Wade Botha
Sport Scientist and
International Surf Judge