Surfing injuries part 2 - How to prevent them

There are some important bodyweight exercises that can prevent injuries before and after surfing. Some of them include:  (this circuit should be done as a routine. It was developed by doctor Elizabeth Quinn)

1. Squats
   Start with some basic squats for warming up and getting the blood moving. Perform as many repetitions as you can in 20 seconds while maintaining good form and control.
2. Plank
   You can build both endurance and core stability with the plank exercise. Hold for 20 seconds. (Add ten leg lifts on each side to increase intensity).
3. Squat Thrusts
   Build strength with a move that simulates the 'pop-up' move in surfing. Perform as many repetitions as you can in 20 seconds while maintaining good form and control.
4. Stability Ball Push Up
   Nothing beats the push-up for building core strength. If you don't have a stability ball, do the basic push-up. Perform as many repetitions as you can in 20 seconds while maintaining good form and control.
5. One-Leg Squat
   Helps develop strength, balance and coordination required to help you maintain your center of gravity on the waves. Perform 10 reps on each leg.
6. Side Plank
   A great, overlooked core strength exercise. Hold for 20 seconds and switch sides. For a more challenging move, lift one left leg up off the other.
7. Back Extensions
   Start on your hands and knees (or lay on a Stability ball). Raise your left leg and right arm 10 times then raise your right leg and left arm 10 times.
8. Stability Ball Twist
   With hands on the floor, place feet on either side of the ball. Hold body in a straight line with abs pulled in, hips straight and hands directly under shoulders. Slowly twist the ball to the right, then to the left. Start Position / End Position. Perform 10 reps on each side.
9. Vertical Jumps
   To build lower body strength, while working on balance, try 'high jumps.' Start in a squat position and jump up in the air as high as you can. Land gently with weight evenly distributed on both feet and absorb the impact with a full squat. Repeat 10 times.
10. Barrier Lateral Jumps
    A great way to build strength, endurance and balance. Jump from side to side over a small barrier, land and quickly jump back. Build up to 20 seconds.