Sometimes there is more to improving your surfing than just paddling out to charge wave after wave. Giving your body the extra strength it needs in specific core muscles can drastically change the way you surf, from increasing power to perfecting balance. Experiencing muscle fatigue due to paddling, pop-ups and carves can slow down the development of style that many surfers desire. Certified certified personal trainer, Tony Nunez, has shared three quick Bosu Ball strength training workouts to deliver the edge you need out in the line up.
1. Bosu Spiderman Push Ups
When surfing, your abdominals are some of the most important muscles to allow you to balance, pop up on the board, and especially to get the most power out of every hack. This exercise is great for torso (core) stability, upper body strength and lower body awareness. Unlike regular push ups, the Bosu Spiderman push ups force athletes to challenge their bodies through, balancing their weight on an unstable object, (like a surfboard) while using their stationary leg to stabilize themselves and bring the opposite knee to the ball.
2. Bosu Surfer Jumps
This is an extremely challenging exercise and should not be performed by an individual who isn’t comfortable with jumping on the Bosu from a standing position first (take it step by step to work your way to the full exercise). Bosu Surfer Jumps are very sport specific, forcing the individual to push away from an unstable surface to drive their knees first vertically and then horizontally to land steadily on their feet. This movement reflects the same maneuver that is required for surfers to pop-up when dropping in on a wave.
3. Bosu Squats
The squat is a very dynamic and fundamental exercise for lower body strength and endurance (depending on the weight). If surfers train their bodies to perform multiple squats on an unstable surface, it will allow them to have more consistent turning skills and greater endurance in the “pitted” position. Basically, more squats, more barrels.