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)
- 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. - 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). - 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. - 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. - 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. - 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. - 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. - 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. - 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. - 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.
