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

Review: 2013 South African Junior Surf team

The selection process for this team started back in November, when we reverted back the older system of regional trials, and then the top performers progressing through to the national trial, this system ensures we draw on the very best talent the country has to offer.

The National Junior Selection trial took place at Cape St Francis Beach break on the last weekend of January, difficult conditions ensured that only the crème of the crop rose to the top, and booked a spot in the 2013 national junior side.

This 12 strong team will jet off to Nicaragua in Central America in just over 2 months to compete in the 2013 ISA World Junior Surfing Championships.

With the ISA including a u/16 Girls division at the championships for the first time in history, some of the younger talent had a shot at receiving their Protea Blazer.

Heading up the South African u/16 Girls side, is Warner Beach’s Chanelle Botha (yes, she is my sister), Chanelle will earn her second cap as a Protea surfer, competing last year in the u/18 girls division, now a year down the line, Chanelle is far more experienced, and is hungry to do her country proud in Nicaragua.

Anoush Zakarian of Melkbos, takes the second slot in the u/16 girl’s side, and will earn her first cap as a national surfer, this talented goofy footer from the Cape has been knocking on the door for quite some time and it only seems fitting that she fly’s the SA Flag at worlds this year.

Matt Mc Gillivray, will earn his second cap, and although he has been battling with a ankle injury, will no doubt make a big impression on the world junior stage, based on his performances in the back half of 2012 and his determination that has become his trade mark.

New Cap Jordy Maree, the powerful goofy footer from Kalk Bay, as well as 2012 National junior team member with new cap and Balito boy Shayne Sykes rounding of a very strong u/16 boys side.

Jeffrey’s Bay’s Gina Smith, who gained entry into the SA Junior team by winning the u/17 division at the 2012 Hurley SA Junior Champs, heads up the u/18 girls side , with probably the most improved junior girl in the country and 2012 SA Junior Team member Nicole Pallet to back her.

Benji Brand, a seasoned competitor, who earns his third cap, also qualified for the team by taking out the 2012 u/17 SA Title at the Hurley SA Junior Champs last year, he is grouped with Dylan Lightfoot, former silver medalist and local powerhouse of Jeffery’s Bay, as well as Amanzimtoti’s Josh Smit who was on blistering form at both the national and regional trials, and brother of u/16 Girl Anoush, Diran Zakarian will finish up an exceptional u/18 boys side.

The team management , includes Surfing South Africa Vice President Jonny Bakker who will manage the team along side coaching legend Graham Hynes who will be assisted by 1978 ISA World Champ himself Ant Brodowicz . 

With just over 2 months to go we hope to see the team under go some serious high performance national camps, to ensure each and every team member is at top of their game.

The team ratio was 7 new caps to 5 previous SA team members in 2012 to a team of 8 former SA Junior team members to just 4 new caps this year, so the team is far more experienced these and looking to get back on the podium where they belong.

Having watched these kids from the judging tower over the past 5 I have all the confidence in the strength of this team, and their ability to bring a host of silverware back to the South African shores.

Wade Botha 

Ballito to Bali and beyond!

So since the end of June my life has been anything but boring, just the way I like it! As my Gap year comes to a close I can happily say I’m ready to join the real working world, now that I have checked off a couple of the thing I wanted to do before I conformed to what society would have me do.

To kick off this 3 month rollercoaster of activities and travels, the beginning of July saw the eyes of the surfing world focus on South Africa, as the African Leg of the ASP World Tour came to town and I was once again given the opportunity to represent South Africa on the international judging panel.

First up was the Mr Price Pro , this was a prime event, featuring the top 96, Once again Ballito delivered and gave us clean contestable waves and at the end of  7 days of surfing it was Irelands Glen “Micro” Hall who emerged victorious over the USA’s Nathaniel Curren.

The next day I was on a flight to P.E and off to judge the Billabong Pro J Bay, there was a lot of negativity about the event being downgrade to a 6 star as opposed to at WCT event like it had been in the past, It was however advantageous to the local surfers who are currently fighting it out to make the top 16.

Some of the Saffa standout were, Casey Grant , Matt Bromley and Dale Staples who finished off in 5^th, causing the upset of the event and eliminated Jon Jon Florence, the Hawaiian wonder kid.

Final day was run in dismal small and onshore surf but Brazil’s Adriano De Souza still managed to put together some beautiful surfing to take the win over Frenchman Joan Duru.

After J-Bay I had 2 weeks at home to get everything sorted for the trip of a life time......Bali for 3 weeks, since I was 15 it’s been a trip I’ve spent many hours, most of which were spent in classrooms and lecture theatres dreaming about.

Durban – Johannesburg – Hong Kong and finally Bali, after 30 odd hours of travelling there I was with 2 of my best friends in surfers paradise, all the videos I had watched, all the photo’s I had seen in the magazines where now waiting for me just outside those airport doors!

We got a taxi (might have been slightly ripped off hahah) straight to Kuta, where we stayed for 4 days which consisted of super fun surfs out at airport lefts, Mc Donalds free wifi and of course free flows at Sky Garden, we had a love hate relationship with that place haha!

From Kuta we ventured out onto the Bukit peninsula, we stayed in Bingin a beautiful sea side village, did I mention it was at the bottom of a cliff so we had to climb hundreds of stairs multiple times a day, whilst on the peninsula we surfed Uluwatu, Bingin and Dreamlands.

While we were out on the peninsula the Rip Curl Cup at Padang Padang ran and we got to wate the event unfold, Saffa Dylan Lightfoot was one of the invited surfers, he got one insane backhand barrel for an 8.25 and needing a small score the sea went flat but even though he didn’t advance he defiantly stepped up and showed everyone he means business, after Dyl’s heat we got to sea surfing’s most inspirational individual, Bethany Hamilton, the first ever female invitee to this event, she didn’t disappoint as she advanced into the quarter finals.

After a week out on the peninsula we made our way back to Kuta and met up with 2 other Saffa mates of ours and we all booked a trip over to the island of Nusa Lembogan, just a 2 hour boat ride, What a rad island it was, partly because it was the first rights I got to surf during the trip, we spent 4 days on the island surfing, exploring, diving and checking out the local cuisine.

Once again we headed back to Kuta to round up the last week of the trip , we did plenty day trips to different surf spots, and scored some really fun rights at Canggu, night time was spent Sky Gardening, always seemed like a good idea at the time, haha ask us the next morning and you were likely to hear “oath im not going out tonight!” and true as bob back at Sky Garden we were at 9pm haha.

Sad to leave but happy to be going home we waved goodbye to a trip that will forever stand out in my mind.

Home on the Friday and back on the road the next Tuesday , this time to Cape St Francis to Head Judge the Billabong Pro Junior, fun waves, strong off shores a little rain and plenty sunshine, topped with the best junior surfers the country has to offer all made for a great weekend the event was a success and it was Davey Brand and Bianca Buitendag who walked away as the winners.

Next up was Cape town to learn how to present the ISA level 1 judges course.

I’ve been home for a little over a week now and in a few days time im off to Jefferey’s Bay to Head Judge the Hurley SA Junior Champs (I must have done a good job at the Billabong junior haha).

So an exciting few months have gone by, and I enjoyed every minute of it, still got a couple other trips in the pipeline between now and new years.

I truly am blessed and super grateful for all I have and all I’ve done.

Wade

Somewhere South

For all you MTB enthusiasts ,click the link and feast your eyes on a rad little down hill MTB clip Shot and Edited by Zayne Botha.
Share and Enjoy!

http://www.youtube.com/watch?v=ywJcUq4W2i4

Warner Boyz Event 1 - Press Release

I've recently become interested in event journalism, having been involved in the surf scene for a few years this piece came easily, keen for the challenge of reporting on a sport I'm not so familiar with.

Anyway it was a great event and I'm excited to be the man behind such a great surf club that will hopefully elevate the local level of surfing.

SURF SERIES IS OFF TO AN EPIC START

Enjoy!

The 2012 Warner Boyz Surf Series got off to a great start on the weekend, contestants were greeted with 2 – 3 foot bowly rights and lefts, with sunshine, crystal clear water and not a breath of wind.

With great waves on offer high scores were being dropped left right and center, Koby Oberholzer, Matt Sills, Sam Christianson, Slater Ruddling Landon Kruger , Michelle Imeson , Nicole Pallet, ChanelleBotha, Klee Strachan , Wade Botha and Gary Van Wieregen were all quick out the starting blocks with strong performances in the earlier rounds.

As the tide drained, the shallow banks made for some tricky waves and those who managed to find the waves that could connect from the outside to the inside managed to advance into the finals.

First up were the Groms, with a strong charge from the Durban groms Koby Oberholzer knew he had his work cut out for him, and rose to the challenge dropping some high scores to emerge victorious, the talented Durban duo of Matt Sills and Sam Christianson took out 3^nd and 3^rd with new comer Jethrow Gray reaching his first ever final to finish 4^th.

The u/20 boys were not to be out done with a nerve wrecking to and fro battle between Mikey Venter and Landon Kruger, Venter got one back on Kruger after Kruger sent Venter to the repo in round 1, and Venter walked away with the win, young Koby Oberholzer and Slater Ruddling finished up 3^rd and 4^th respectively.

When the ladies hit the water it was called the “Michelle and the young guns show” as the three younger girls managed to out class the field to book their place in the final, however Imeson’s experience over the years showed as she picked the beast waves and comfortable took the win over Durban’s Nicole Pallet with Courtenay Ellish taking 3^rd ahead of Chanelle Botha.

The open mens division was run with man on man heats, after 3 rounds of surfing Gary Van Wieregen and Mickey Venter finished off tie third after being eliminated in the semi finals.

The evergreen Klee Strachan used his smooth powerful surfing to rack up a series of nice scores which ultimately saw him rise above Wade Botha in an action packed final.

HUGE thanks go out to Rona from Baggies Kiosk, Karin Mason, Chris Clarke, and of course Clear Water Spur for once again supplying the lunch for the contestants which is always a high light at our events!

See you in June for the next event!

Wade Botha

Meet The Olympian - Tiffany Kruger

Two years back we ran an athlete profile on South African Canoeing super star Tiffany Kruger, as she was selected as part of the Olympic Training squad, with the possibility of qualifying for the 2012 London Olympic Games, well two years later at the age of 24, its official Tiffany will be heading over to London to compete in the ladies K1 200m Sprint Kayak race.

I managed to catch up with Tiff this is what she had to say.

Hi Tiffany

 First of all a huge congratulations on this amazing achievement. Going to compete at the Olympics has to be one of the biggest honours any sportsman/woman can achieve, and only a very small percentage of the population ever achieve it so I’m sure you’ve been on cloud 9 these past couple weeks.

Tiff: Thank you, I do believe that competing at the Olympic Games is any sportsman’s ultimate dream and it is a huge accomplishment! I am super excited to have qualified and I’m very happy that my hard work and dedication has eventually paid off.

So obviously to get to the level that you are at is no easy task, it takes many hours of training on and off the water and all round dedication. From the time you were selected for the squad, did you have to make any major lifestyle changes?

Tiff: The training of a top level athlete is not easy and it becomes your life. I have made many changes since I was selected for the squad; I have based myself mostly in PMB to train with my coach Attila Adrovicz on a daily basis which is essential at this level. At this level your life becomes a cycle of eat sleep and train.

And now that you are officially part of the South African Olympic Team, I can imagine the training load has increased significantly, run us through a day in the life of Tiffany Kruger?

Tiff: yes, the training load is as intense as ever, but if you want to be the best you have to do whatever it takes. My daily training schedule varies from day to day, but usually includes about 3 sessions alternating between paddling, running and gym. Physiotherapy is also important so that is also included in my training schedule.

The 200m sprint, is a high intensity flat out race, do you have a strategy that you use? Do you think it’s a good start or a big finishing kick which makes the difference?

Tiff: Every Athlete has a strategy and it is important to know your race. My strategy is to focus on my own race, and race  my race how I have trained. In the 200m race I believe that both the start and the finish are vitally important as it is a short explosive powerful race and is easily lost by one mistake be it in the start or the finish.

Pietermaritzburg seems to be the powerhouse of canoeing in KZN and even South Africa, do you feel as though you were at any disadvantage coming from a small town like Amanzimtoti? And do you think you had to work harder to gain the recognition that some of the other paddlers from the higher profile paddling communities got?

Tiff: Amanzimtoti has some extremely talented athletes and no one is disadvantaged coming from there, it just depends how badly you want something and how hard you are prepared to work for it. Of course in higher profile paddling communities it is easier in the sense that more is provided financially and it is easier for athletes to travel and gain experience, although I am not saying that coming from a small town it is impossible I am saying that it will make you a better athlete in the long run because you have worked harder to reach your goals, and you did so because you were so passionate about your sport that your love for it kept you going, and that is very important.

Finally what advice do you have for aspiring local sportsmen/women that want to get to the same level as yourself in their respective sporting codes?

Tiff: Love what you do and don’t do it for anyone else but for yourself.  Always push yourself as hard as you can and when you think you have pushed yourself to the limit push a little harder.

Thanks Tiff, good luck for the Olympics, you’ve come this far against all odds so there is nothing stopping you from bringing that Gold medal home!

Tiff: Thank you so much for this opportunity and I hope to do you all proud.

Xxx

To follows Tiffany’s journey to the London Olympic Games follower her on twitter @Tiffany_Kruger

Wade Botha 

Sport Scientist

Warner Beach Surf Series Set to Kick off this Sunday!

Sunday 13th May will see the first event of the 2012 Surf series kick off at Baggies Beach, at a time where the contest calendar is empty and the remaining events are few and far between, we thought it was ideal to introduce the new system, where unfortunatly each event will not carry prizes as in the previous seasons, the up side how ever is we can grow the series form just 3 events to 5 events giving the local surfers more events on which they can hone their competitve skills, the finalist of each event will recieve certificates and the valuable ratings points which will count towards the top 4 in each division who will recieve prize money and prizes at the season final, the anual Warner Beach Open. 

Heading into this event we will see Warner Beach's next generation take to the water in the grom division wher Koby Oberholzer and Slater Rudling will go head to head for the overall series win and the title rights and to be crowned the King of the groms at Warner Beach.

 Mikey Venter will be looking to collect his 4th consectutive series win in the u/20 Boys division but will have his work cut out for him with local up and comer Chad Coullie. The pressure will be on these boys with the entry of Sarah Baum into the boys division and a strong contingent from the far south. 

After having it her own way for the last 2 years Chanelle Botha will have to be on her toes if she wants to keep her Girls series title, with a strong feild of girls taking to the water this year, including WQS surfer Sarah Baum, long time locals Michelle Imeson and Nicole anells as well as close friend Courtenay Ellish. 

The see saw battle will continue in 2012 between Klee Strachan and Warner Beach stalwart Gary Van Wieregen, the u/20 boys who will be surfing up a division wont let them have it all their own way however. 

The stage has been set for the 2012 Warner Boyz Surf Series now all there is to do is watch it all unfold over the next couple events to who will be crowned the Champions in the respective divisions!

Good Luck Team South Africa!!

The South African Junior Surf Team has touched down in Panama after 24 hours of travelling, they will make there way to Playa Venao where they will begin preparation to do battle with almost 300 of the worlds top u/18 surfers.

Team SA will take on NZ in the SANZ Challenge prior to the start of the DaKine ISA World Junior Champs which get under way on Saturday with the parade of nations in Pedasi and the surfing officially kicks off on Sunday and will run right through to the next Sunday.

show your support by logging on to the official event website : http://dakineisawjsc.com/ and the official SA Jnr Team website : http://www.surfingsouthafricateams.co.za , to veiw the teams progress as they battle for top honours and team gold!

BOKKE FOR THE GOLD!

Meet the 2012 South African Junior Surfing Team!

The following 12 individuals have been selected to represent South Africa at the 2012 ISA DaKine World Junior Surfing Championships, which will be held in in Panama at the break of Playa Venao, from the 14 - 22 April.

Joshua Smit of Amanzimtoti , will be the top seed in the u/18 boys , after winning the 2011 u/17 Boys title at the Hurley SA Championships and earning his first cap, he will be joined by emerging south coast talent Slade Prestwich who will be representing SA at this event for the third time, as will focused Jefferey's Bay local Dylan Lightfoot, and Warner Beach's Mikey Venter will be rounding off the u/18 boys team, earning his first cap.

Sarah Baum, also of Amanzimtoti , will lead the u/18 Girls, earning her outstanding 5th cap, and will be going all out for the u/18 girls world title after finishing 3rd in 2010. Emma Smith of Jefferey's Bay will be earning her second cap, and will be looking to put on a strong performance. Chanelle Botha of Warner Beach , one of the youngest team members will earn her first cap as will the rising star Nicole Pallet of Durban.

Scarbourgh's Max Armstrong is the 1st seed in the 16 Boys, he too earned his spot by winning the 2011 Hurley SA Champs, Benji Brand of Kommetjie will earn his 2nd cap and will be looking to put his recent injury behind him and will be looking for a podium finish, Eastern Province youngster Matthew Mcgillivray and Bolands Steffan Burrows will both be earning their first caps and will be looking to show the rest of the world what they've got.

The 12 person team is made up of 7 new caps, however all the surfers have been hard at work to make sure they are prepared and ready to compete at their peak, and with coaches like llewellyn Whittaker and Quinton Jones, and with Isaac February, you can rest assured that our surfers are in the best hands.

I've personally watched all these surfers come up through the ranks, judging them at numerous national events, All these surfers are very deserving of there slots in the team, and it was no easy task for them to get to where they are.

The team put on a great performance at the SA vs Reunion Island Challenge held two weeks ago in Durban, this was part of their preparation for worlds, Team SA took out the win in all 3 divisions, and managed to net 7 medals , 3 gold, 2 silver and 2 bronze.

So with just 25 days to go, its safe to say they are looking good.

To keep up to date with the teams progress or to read the teams blog so far clich the following link http://www.surfingsouthafricateams.co.za

Wade Botha

Bachelor of Sport Science HONS Exercise science UKZN 2010

International Surf Judge

SA Junior Surf Team

The 2012 South African Junior Team recently had their first team training camp in Durban, click the link to see the video clip put together of the team in action.

http://www.youtube.com/watch?v=1_rZa68YyLQ&feature=share

They will be off to Panama to compete in the 2012 ISA DaKine World Junior Championships in just under a month.

To follow the teams progress you can log onto the team website http://www.surfingsouthafricateams.co.za

Will post an article soon introducing the team.

Wade Botha

Sport Scientist

Some mid month motivation #getfitterinfebruary!

You Surf Like a Girl!

A statement that would land you a good slap a couple years ago, now days it’s a compliment!

Recently I got some positive feedback on my blog from the kind people at Girls Making Waves, complimenting my blog and sharing it for me.

With the gruelling qualifying tour for the ladies about to get underway they have asked me to, run a short post on some training techniques and guidelines to ensure the girls stay at the top of their game whilst chasing down those valuable points.

Despite the slump in girls surfing that South Africa is currently going through, with the lack of events, on which to build a competitive foundation, or the exposure the girls in the past had, there are still a hand full of girls who are determined to put South Africa back on the map as a force to be reckoned with in the world of women’s professional surfing.

Last year August I had the privilege of sitting in on ladies high performance camp at the Sport Science Institute of South Africa which was put on by Surfing South Africa, as an up and coming sport scientist and professional surfing judge it was great to see my two passions working together. The girls saws sport psychologist, dieticians, biokineticists and exercise sciences. It was great to see how involved the girls got and how eager they were to learn and I realised just how serious these girls take their surfing, and was surprised to see how many of the girls actually do cross train and keep themselves in shape.

Gone are the days on the beach bum/pot head stereotype that surfer carried for so long, surfers are now acknowledged as real athletes, Kelly Slater recently won the laureus Action Sportsperson for the 4^th time, just to prove it.

Like any sport you need to have a solid cardiovascular base fitness, this is achieved through endurance work outs (running, swimming, cycling, skipping ect.), it is important to maintain you cardiovascular fitness especially for the bigger breaks, where you are going to be paddling excessively or having to run around at beach breaks with strong rip currents, every minute you spend paddling or running around it time out of your heat where you could be scoring points.

This type of training also increases leg strength which adds power to your surfing helping you drive through the difficult sections, and you don’t need a gym to do this type of training all you need is a good pair of trainers or a skipping rope and some motivation. 30 - 40 minutes per day .

For surfing ideally you don’t want to be carrying excessive weight, so your cardiovascular training will elevate your metabolism, burning excess fat and increasing lean body mass, another way to burn off the extra fat, is muscular endurance type exercises using your body weight, push ups, sit-ups, squats, lunges and pull-ups, using you body weight so as not to “bulk out” you can tone up and increase you muscular endurance, allowing your muscles to work consistently for longer without fatigue e.g. those 2-4 hour sessions. These work outs can be done in 4- 6 sets with 10 -15 rep’s.

Flexibility is key in surfing; a good stretch goes a long way, a good 5 – 10 minute dynamic stretch before surfing will leave your body more supple and less prone to injuries.

video blog on dynamic stretching I did a while back http://alternatesportssolutions.blogspot.com/2010/03/dynamic-stretching-techniques-for.html

And finally core strength is one of the most crucial aspects to good surfing, this it helps in adjusting body positioning , to ensure that you keep you centre of gravity over you base of support whilst surfing , and keeping you on your board even through the big turns.

Core exercises that can be done on the go: Bridges, planks, side bridges, fury rows and many more.

So whilst on the road you can still train the major areas, even though you are nowhere near a gym.

· Cardiovascular Fitness

· Muscular strength and endurance

· Flexibility

· Core Strength

As a travelling judge I know how hard it can be to eat healthy whilst travelling, after a long day of travelling or being down at the event a quick take away seems so much simpler, but that’s were discipline comes into play, no one ever said it was easy.

Follow my new series of blog based on nutrition for health and performance for a better guideline, on health eating.

The fitter you are the less likely you are to injure yourself, and we all know you can’t compete at the top of your game unless you are both mentally and physically prepared and you can’t achieve one without the other.

We got some great talent giving the tour a full go this year with dedication and hard work, I think we will be seeing another South African on the Women’s World Tour soon.

Keep an eye out for our Saffa’s on tour this year, you can follower there campaigns on www.aspworldtour.com

Or like the Girls Making Waves page on http://www.facebook.com/GirlsMakingWaves?ref=ts

Pictured: Sarah Baum and Bianca Buitendag, two of South Africa's most talented hopefuls to qualify this year.

Courtesy of ASP

Wade Botha

Sport Scientist

GET FITTER IN FEBRUARY !

At the start of the new year everyone has these plans of how they will lead a healthier more active life style in the new year, and everyone gets off to a great start, from about 17:00 pm the streets are buzzing with walkers, joggers and cyclist, the gym in January is a nightmare, you can never get a parking never mind finding a machine or piece of equipment use, as frustrating as it is, it’s good to see so much of the community getting more active.

However by about payday in January that whole vibe has died down, the laziness has kicked in and majority of people has slipped back into their sedentary lifestyles, which are so much easier.

But let’s be honest no one ever said leading a healthy lifestyle was going to be easy , and three weeks of exercise or gym aren’t going to give you the results you were looking for, these things take time and COMMITTMENT (that’s the key word).

So with that in mind I would like to introduce Alternate Sport Solutions new campaign, titled Get fitter in February.

So for those January warriors, this is great for you ,you’ve spent the past month building up a great base fitness, now in February it’s time to kick it up a gear and push yourself.

If you are always training at the same intensity, doing the same weights, classes , running the same route and distance, your body will become used to this and you will remain in the same heart rate, fat burn and muscle building zone and your work out will just become a maintenance work out and you will see no further results and your fitness will plateau.

The only way to get fitter is to push your fitness levels, for example if you have been walking 3 times a week, now it’s time to up it to 4 or 5 times a week and transform your walk into a run/walk this week (run/jog for a minute and walk for two minutes and repeat for the duration of your walk, or that hill you always walk up , this month you run up it and just tell yourself I can and I will get to the top, yes your body will hate you at the time, but the next time you try it ...BOOM its easier , because you have now pushed your fitness threshold to a new level.

this applies to all levels of athlete’s, you’ve been swimming 40 lengths a day for the past month , now let’s break it down into 5 sets of 10 laps with a break in between each set , moving onto a slightly higher intensity each week of February , increasing the number of lengths as well. for example.

January was your month to build up your base fitness, February is the month build upon that base, get into that next heart rate zone, lose that weight and see the results.

So today is the first it the perfect time to start even if you did slack off towards the end of January just remember commitment and consistency will see you achieve you goals

I urge you to take the challenge and GET FITTER IN FEBRUARY!!

If you looking for any advice on your current training and how you can step it up a level feel free to drop a comment or contact me on twitterhttps://twitter.com/#!/WadeBotha88 or on the facebook group http://www.facebook.com/group.php?gid=321970828508

You can mention me (@wadebotha88) on twitter and hash tag #getfitterinfebruary and keep us up dated on what you are doing to get fitter in February.

Wade Botha

Bachelor of Sport Science

HONS Exercise Science UKZN 2010

Nutrition for Health and Performance – Part 2 – Macronutrients – Protein

Macronutrients are nutrients which are required in large concentrations in one’s diet, there are three macronutrients:

· Proteins

· Carbohydrates

· Lipids or Fats

This week we will cover protein.

When one thinks about protein, muscle is the first thing that springs to mind, that is because most of the protein in the human body is in fact in the form of skeletal muscle, bone tissue and organs, however these tissues are majority water with various portions of proteins.

Power and strength athletes are particularly interested in protein, its function and the role it has in the diet.

Proteins like Carbohydrates are made up of carbon, hydrogen and oxygen, however unlike carbohydrates and fats, protein contains nitrogen as well. The proteins within the body are made up 20 amino acids, majority of these amino acids can be synthesized by the body and are termed non-essential amino acids, and these do not need to be included in the diet.

There are however 9 amino acids which cannot be synthesized by the body , hence being referred to as essential amino acids which need to be supplied via ones diet.

The amino acid content within the proteins affects its ability to promote both growth and tissue repair, thus protein quality is highly important.

The high quality proteins include red meat, fish, eggs and poultry, low quality proteins are those which lack in one or more essential amino acid such as grains, beans and vegetables. This is where vegans experience complications, as plant proteins are referred to as low quality proteins, therefore to obtain the required daily protein wide variety of plant foods must be consumed to ensure that all the necessary amino acids are taken in.

In athletes the protein requirement is elevated, both endurance and resistance training athletes, in the endurance athletes, the increased requirement is due to tissue repair requirement and in the resistance athletes also require more protein to fuel tissue repair as well as to ensure a positive nitrogen balance to maximize hypertrophy.

Athlete Requirements:

Research has shown that the daily protein requirements for aerobic athletes is 0.8g/kg of Body weight and can reach up to 1.4g/kg of body weight , activity dependant.

Strength and resistance athletes have a requirement of 1.7 g/kg of body weight.

However because most individuals do not fall into one of these training groups , a general requirement for a broad spectrum of athletes has been developed , 1.50 – 2.0g/kg body weight, will supply the body with adequate amounts, assuming that at least 65% of the protein is of a high biological value, therefore vegans may require in excess of 2.0g/kg body weight.

There have been some concern for negative effect of an intake of protein in excess of 0.8g/kg body weight, but these are unsubstantiated, specifically in the healthy individual as the excess protein is broken down and the nitrogen is expelled as urea in ones urine and the ketoacids are used in one of two paths, as a direct energy source or converted in carbohydrates via glucogenisis.

Reference : Essentials of Strength Training and Conditioning, 3rd Edition. T.R. Beachle & R.W. Earle (2008)

Wade Botha

Bachelor of Sport Science

HONS Exercise Science 2010 UKZN

NUTRITION FOR HEALTH AND PERFORMANCE – Part 1 General Nutrition and the Food Pyramid

Nutrition is one of the most important aspects of general well being and performance in humans, food fuels the human body for exercise and other daily activities, over the next few weeks I will be running a series of posts on nutrition, and particularly nutrition for performance.

Good nutrition is vital to athletes who are looking to improve their performance, diet is not independently responsible for increases in aerobic ability, strength, explosive ability or power, however a good diet allows for individuals to recover faster, perform and train more optimally.

There is much confusion whether or not there is a specific diet to be followed by athletes on a broad spectrum, should it be majority carbohydrates or more of a protein based diet? The truth is that each diet should be individualised to the athlete and his or her goals, there is no one diet for all.

The diet of the average Joe will differ significantly to that of a high performance athlete.

The key factors to be taken into account when putting together a diet for a specific athlete include: age, sex, and genetics, body size, duration, intensity, frequency as well as environmental training conditions.

The Food Guide Pyramid, developed by the U.S Department of agriculture breaks the food groups down in 5 major groups which are required daily for good health.

1. Grains : whole grain cereals, bread, crackers, rice and pasta

2. Vegetables: Fresh, dried , canned or frozen

3. Fruits: Fresh, dried , canned or frozen

4. Dairy: Milk, yogurt, cheese

5. Meat and Beans: Red and white

There is one other group known as Oils, this is not a good food group, although it provides the body with Vitamin E as well as essential fatty acids. This group if combined with the other 5 groups can provide the needed calories for those athletes who require a high caloric daily intake.

Although it is not a “good” food group it is important that it is not completely left out of the diet, but it must be consumed in moderation to avoid complications.

It is important to have a good balance and variety within each of the food groups, i.e. it is more beneficial to mix your fruits up rather than eating just oranges.

Fruit, Vegetables and Grains provide the body with carbohydrates they also serve as a source of dietary fibre, riboflavin, niacin, folate and vitamin C.

Meat, beans as well as eggs are n excellent source of protein as well as zinc, vitamin B as well as iron, while dairy products provide dietary protein and calcium.

No diet would be complete without a good balance of all 5 food groups, below is an example of the amount of each food group that is required to sustain an individual who has a daily caloric intake of 2000 calories:

Grains (whole grain cereals, pasta, bread, rice crackers) = 170.097 grams per day

Vegetables (can be fresh, frozen canned or even dried) = 2.5 Cups per day

Fruits (fresh, frozen, canned or dried, fruit juice in moderation, high sugar content) = 2 Cups per day

Dairy (Milk, cheese and yogurt) = 3 Cups per day

Meat and Beans (meat, poultry or fish and beans, seeds, nuts and peas) = 155.922g per day

Oils (fats from plans and animals e.g. Mayonnaise, salad dressing, sunflower or olive oil and margarine) = 6 tablespoons per day

This is just a guide line as different individuals require different caloric intake, according to their training and activities.

Next week we cover Macro – nutrients.

Reference : Essentials of Strength Training and Conditioning, 3rd Edition, T.R. Beachle & R.W. Earle (2008)

Picture courtesy of www.disabled-world.com

Wade Botha

Sport Scientist HONS Exercise Science 2010 UKZN

2012

Here's to a great year going forward, OWN IT!

Watch this space for a new series of posts on nutrition for health and performance shortly.

Wade

Heard of a Kettlebell ??

I’ve recently been out the water for a few weeks after having a pterygium cut off my eye, which has resulted in more time spent in the gym keeping fit and in shape while I’m out the water, It been super interesting watching how other people train from the muscle junkies to the weight loss obsessed women.

Something new that has taken off in gyms country wide and is often featured in health and fitness magazines is the use of kettle bells so I decided to do a little research on these oddly shaped weights.

For those of you who do not know what a kettle bell is, it is those new weights in the gym that look like a cannon ball with a looped handle on the top, the weight of these kettle bells varies.

Surprisingly these pieces of equipment are not new but in fact been around for multiple years and are often used by MMA and other cross fit athletes.

So why the sudden movement towards the use of kettle bells in the common gym?

Unlike the traditional dumbbell which is used to train a single muscle group at a time, the kettle bell on the other hand offer full body conditioning, working multiple muscle groups and specifically the core during each exercise as the body both stabilizes and controls each movement.

Kettle bell exercises which are usually used in explosive time movements (swinging, snatching and jumping) combine cardio-vascular, flexibility, strength training all in one.

There are numerous different exercises that one can perform using a kettle bell, this training is great for leg and back strength as well as great for enhancing your core strength, perfect type of resistance training for surfers, working all the muscle groups essential to high performance surfing.

Watch this space for some kettle bell exercises as well as safety and technique tips.

Wade

(image courtesy of dragondoor.com)

Shin Splints

Shin splints, often a word thrown around by athletes, but what is it?

Until recently I had heard of these “shin splints” but wasn’t too clued up on the injury or knew how it was sustained, needless to say I learnt the hard way, during training for the half marathon I recently ran, I doubled my training time and distance which lead to shin splints, which put a bit of a dent in my training, so I decided I would research a little further and provide the readers with a little more insight into the overuse injury.

Medial tibial stress syndrome (M.T.S.S) is the scientific name given to shin splints, It is an overuse injury to the lower medial (inside) portion of the leg which results in inflammation due to excessive force placed on the connective tissue and bone, the area in which the pain is felt usually extends for approximately 15cm along the tibia. Shin splints are a form of compartment syndrome.

The causes of shin splints include:

· Increasing training intensity to rapidly, muscle and tendons can no longer absorb the shock.

· Training on un even terrain

· Foot wear is also a major factor, each athlete needs to assess their gate cycle and determine what shoe to use (e.g. whether they pronate or supernate), it is highly important to have sufficient support from your shoes.

· Persons who run flat footed are prone to shin splints.

The pain experienced is a result of the pressure and force exceeding the body’s ability to repair and restore the damage.

Muscles are covered fascia (connective tissue which covers and hold the muscle together), fascia is an inelastic tissue. When the muscle becomes inflamed due to an excessive work load this pressure exerted on the inelastic fascia results in the pain experienced from M.T.S.S.

In the initial stages of M.T.S.S, pain is felt at the beginning of exercise and the pain goes away after a couple of minutes of the activity and once the activity is stopped the pain returns.

So once you have shin splints, what can you do?

The initial treatment for shin splints involves the R.I.C.E (rest, ice, compress and elevate) principle, however the most effective way to recover from shin splints is rest, this is the only method which gives the muscle the adequate time to recover.

The amount of time to rest varies on the extent of the damage from a few weeks up to 3 months in the more severe cases.

There are other modalities of physical treatment, such as:

· Ultrasound

· Whirlpool Baths

· Phonophoresis

· Augumented soft tissue mobilization

· Electrical Simulation

· Unweighted ambulation

The aim of treatment is to restore strength to the tibialis anterior as well as the surrounding muscles which control inversion and eversion of the foot.

Finally correct shoes play a vital role in the treatment and prevent the condition from deteriorating further, sometimes a simple insole can prevent shin splints.

So before you purchase another pair of runners ask a staff member to check your old runners for pronation, supernation or flat foot ,to see whether a specific shoe of extra padding is required, It will save you hours spent rehabilitating injuries and a whole lot of pain.

Wade Botha

Bachelor of Sport Science HONS Exercise Science UKZN 2010

References:

· Galbraith, M, & Lavallee, M. (2009). Medial tibial stress syndrome: conservative treatment options. 2(3):127–133. Retrieved from Pubmed

· What Cause Shin Splints - Claude T. Moorman III

· Yates, B., White, S. (2004). The incidence and risk factors in the development of medial tibial stress syndrome among naval recruits. American Journal of Sports Medicine, 32(3), 772-780

· Craig, D. I. (2008). Medial Tibial Stress Syndrome: Evidence-Based Prevention. Journal of Athletic Training, 43(3), 316-318. Retrieved from EBSCOhost.