SA Junior Surf Team - Training Camp

This past week I had the privilege of lending a hand at the SA Junior Surf Team Training Camp, held in Durban from 14 - 16 May.

I was there to assist the team with  general fitness, stretching and warm up techniques, as well as to add some insight into the judging criteria as well as the various interference rules.

It was a pleasure to work along side South African Surfing legends Graham Hynes and Ant Brodowicz, who are the teams' coaches.

What the team achieved over the 3 days was invaluable from a performance as well as a team building point of view. As intended we kicked the camp off on day one at a level that was built apon each day and by the end of the 3 day camp the entire team was well above the starting level.

Each team member left the camp understanding how important it is to work as a single unit , as they will be away for 18 days and this will be their support system and more importantly their family for the duration of the tour.

I put together this clip of the training camp http://www.youtube.com/watch?v=h2mH61zP6fA&feature=youtu.be , but this really does not do any justice to just how talented this team really is, for many of us we will be waving good bye to our loved ones on the airport on the 1st of June, but we will be giving our full support from back home while our soldiers take on the worlds best in their quest to emulate the senior team and bring home the gold and with our support that is what they will do.

You can use the hashtag #SAjnrteam to send messages of encouragement to our juniors on twitter.

With just a few days until they depart, the team will no doubt be working hard on polishing up a few last aspects of their surfing.

GO TEAM SOUTH AFRICA!

Wade Botha

Support the SAFFA's

At 15:00 everyday from now until the 12, you should log onto  www.isawsg.com, and support out boys and girls at the the ISA World Surfing Games, after 3 day team SA still has all 6 members of their team in contention for gold, and with that we have taken an early lead in the team standings being one of only 2 teams that have not lost a surfer yet.

It's still early days,so log on and let the support pour in for our team, in their quest for gold!

Today/tonight is a big day for Team SA as the whole team will surf their heats today, all 4 boys are in Qualifier Round 3 while both our ladies have dropped into the sudden death repocharge rounds.

Show your support, proudly South African!
http://isawsg.com/

Davey Van Zyl, blasting a righthander at Santa Catalina on route to round 3.
 Picture courtesy of ISA

Wade

Simple Core Training Circuit

So we have all heard it a hundred times how important it is to have a strong core if you are an athlete, this is one particular area that is important to train across all the different sporting discplines.

Surfing specifically, a solid core is essential in ensuring you generate maximum power through out your turns, as well as keeping your center of gravity low and with you limits of stability, to ensure you don't bail on that all important maneuver in the dying second of a heat.

I have put together a simple core circuit that is not only applicable to surfing but to all sporting disciplines.

Enjoy!

• Spiderman's with a trunk twist

Start in the plan position , ideally with hand on the swill ball, if you are new at this you can start on the floor and progress onto the ball, or alternately use a BOSU Ball.

Keep core muscle contracted, a nice flat back (no arched back), nice soft bend in the elbows.

Now bring one of your legs up into a spider man, keep hips nice and level, with no deviation in height, and a nice strong flat back, don't drop your head.

Kick that same leg back to the starting position, but keep it suspended above the ground, once again maintaining a nice strong posture.

Now take that same leg and cross it across underneath your trunk, trying to keep you hips nice and level.

Repeat with other leg complete  8 - 10 reps

• Swiss Ball roll-outs

Start in plank position, knees on the floor legs crossed, for arms resting on top of the swill ball, palms together.

Keeping a nice flat back and contracted core, slowly roll forward on the ball, moving forward on the ball, until you are nicely extended, knee's , hips and shoulders all in align.

 Return to starting position , repeat for 8-10 reps.

• Swiss Ball Pike

Once again start in the plank position, hands on the floor, and ankles and feel on the ball, flat back and core muscles activated, looking forward.

Bring the ball towards you hands, by piking your body and forcing you bum towards the ceiling, till your body is in the shape of a "V".

 And return back to starting position.

Repeat for 8 - 10 reps.

I suggest doing the circuit 3 times as part of your work out, be it in the begining after your warm up or just before your cool down.

Happy Training.

Athlete: Chanelle Botha  - South African Junior Team Member - Surfing

Wade Botha 

Bachelor of Sport Science, HONS Exercise Science 

(2010) UKZN