Preparing for Winter: Strength/Flexibility Part One
“Big Sunday”, February 2008 Photo: Jon Shafer
Training for Big Water
Standing on the asphalt, covered in soot, I had sweat pouring down my face, hands on my hips, “I thought this is crazy!” I have to flip a tractor tire down the drive way?! Well, I buddied up with another trainer, and flipped the tire down, and back. We giggled, our clothes and hands were filthy, but we survived. This is my Monday morning workout with several trainers at SB Training.
My thoughts race ahead a few months when Santa Barbara starts to see those lovely swells which have everyone scrambling for wetsuits, boards, sunscreen and rides to the beach. I knew workouts like tractor tire flipping were going to pay off. Over the years, I have seen the benefit of incorporating a training program into my usual winter surf workout. Tire flipping may not seem like the most obvious surfing related activity, but I knew that come the first solid swell of the season, the strength that I gained from the full body movement of flipping the tires would come in handy.
Since surfing is quite possibly one of the most physically demanding sports, it can be a challenge to stay in tip top shape for throughout the year. A simple program which integrates flexibility, resistance training combined with aerobic (long distance paddling, or running) and anaerobic training (sprint paddling or sprint running), will help reduce injury. Resistance training designed for the full body will help protect bones and joints from impact and some of the violent wipeouts that occur. Stretching, on the other hand, will increase flexibility allowing the body to adapt to the many awkward positions that surfing can place the body in.
Off season training or cross training for surfing doesn’t necessarily need to include tire flips, but an activity that is enjoyable for you. An obvious correlation is seen between swimming and surfing, as the motion is similar to paddling. This can be done in a structured environment such as a master’s program or lap swim or even swimming the buoys at many of the local beaches. Keeping shoulders strong will help prevent injury as they are suddenly called to action in the fall.
Surfers, swimmers and various paddlers suffer from over use of their shoulders which can lead to a variety of injuries. Imbalances are caused by overuse and lack of flexibility creates a strain on shoulder joints, which pull the shoulders, neck and head forward causing a shift of alignment. Therefore, incorporating a stretching and resistance program into your daily routine will help prevent these injuries. The range of motion in the shoulder will increase and allow great flexibility, allowing you to become stronger in the water.
Most importantly, don’t forget to stretch. I would suggest starting a simple ten to fifteen minute stretching routine in the morning or before you go to bed. Ideally, an athlete will stretch ten to fifteen minute before their activity. Most of us do not stretch prior to paddling out, but if you can maintain a stretching program at home, this will help prevent injuries. For example, I like to do stretch will I am talking on the phone or standing at a counter or in the door way. Some examples of various stretches are:
The Door Frame Stretch: stretches the front of the chest, pectoral group.
Elbow is bent and forearm is placed between 60-90 degrees on the door frame or surface that is similar. In this example we used the truck of a tree. Step with the same leg of the arm that you are stretching. Angle of the stretch can be changed depending on which part of the pectoral group desired to stretch.
The Cat Back Stretch: stretches latissimus dorsi
Arch back similar to a feisty cat. This will cause your back to round. Then, drop your rear to your heels reaching out with your hands in front. Gently reach to the right, hold for 30 sec. and reach to the left side holding for 30 sec.
Neck Stretches: upper trapezius/ levator scapulae
Start by sitting in a sturdy chair or in something with a stable bottom. Grasp the bottom of the seat with one hand and gently pull your head down at a diagonal. Two versions of this stretch can be done. One stretch with your nose aiming towards your armpit and the other stretch looking straight ahead.
These particular stretches focus on stretching the muscles around the shoulder joint. Stretches are suggested to be held for 30 sec. with a repetition of 1-3 times/week and up to 5 times/week.
The first step to starting a routine is thinking about, and then tackling the tire flips!
Rochelle King is a graduate of UCLA’s Fitness Instruction Program and holds a Bachelor’s of Science in Aquatic Biology from UCSB. When Rochelle isn’t caring for her toddler son, or out enjoying the outdoors, she can be contacted through www.ChannelIslandsFitness.com .
» wrote on 12.19.11 @ 04:56 PM
Good article, and always happy to see this kind of content in surf media. Training, especially in a place like Santa Barbara is critical to getting maximum enjoyment out of our sport.
One thing I’d mention: for pre-surf “stretching” or warming up: The latest research shows that dynamic stretching will yield better results than what we learned in grade school / AYSO (slow, static stretching where you hold your stretch for a period of time). Think about going through a full range of motion as you are on the beach, and checking the line up. Think squats, side to side lunges, gentle rotational movements, even surfer pop-ups. You want to engage your body and go through the same motions that you will go through out in the water. If your surfing takes you into a low crouch with (think barrel riding!) go there first on land. Just remember to keep it dynamic before you paddle out, and then slower more static style stretching after you surf.
Stay healthy, see you in the water.
TW
http://surfstronger.com
