Stretching exercise no. 1

Hi guys, today we’re going to start with a set of stretching exercises, to loosen up tight leg muscles. Get into the initial position, which means sit down on the floor with your back straight and your legs stretched out in front of you.  

We’ll start with one leg, then we’ll stretch the other. Let’s start stretching the left leg: bend your right leg and place the sole of your right foot on your left inner thigh. Make sure your butt is on the floor. It’s very important.    

Take a deep breath, bring your palms together and raise your arms above your head, then slowly lean forward, with your back straight; hold your breath and clasp your left foot with your hands, you’re still holding your breath. 

Andrea Bonfili - surfing instructor - Green Ocean Surfing

Exhale and bring your head toward your left knee and pull your left foot toward you. Hold this stretch for as long as it takes you to take 3 deep breaths. Make sure you keep constant tension. Don’t jerk back and forth, maintain a constant stretch. If you feel pain, stop; concentrate on the part of your body where you feel tension and start breathing. It will help release tension and the pain will slowly go away. This means your muscle is stretching.   

Return to the initial position: slowly straighten your right leg and place it next to your left leg. Switch legs and repeat this exercise. Then slowly place your left leg next to your right leg, exhale, inhale, now we’ll stretch both legs. Slowly lift your back up, take a deep breath and let the air out. The exercise is over. Remember: 3 deep breaths on one side, start with your right leg, then do it with your left leg, then both. This exercise will take you less than 5 minutes but it will help you loosen your tight leg muscles after a surf session. 

Warning: the contents of our training lessons must NOT be considered as being prescriptive, they shall only be for information and cultural purposes. Our “tips” require an authorization from your personal doctor. 

edited by: GOS
www.greenoceansurfing.com

Explosive power – exercise no. 1

Hi guys, today I’ll show you some strength training and workout exercises specifically for surfing.

We’ll talk about “explosive leg power”.

Why do we need “explosive leg power” in surfing? If you are a surfer you know that surfing involves a lot of extensions, keeping your legs flexible and bending your knees. Explosive power is the “power” than allows your muscle to gain maximum strength in very little time.   

The exercise I’m going to show you today is very simple but very effective; we’ll jump in place, making sure not to perform too many jumps per set. I suggest you start with 3 sets of 6 to 8 repetitions. Today I’ll use a brick for this exercise, but you can use any object you like, as long as it’s safe to use. Remember, safety comes first.      

This is your initial position: keep your feet slightly apart, your arms stretched out in front of you to help you keep your balance; now bend your knees and jump up on the brick, land on the ground with your knees bent, then up and down again. Repeat 6 to 8 times in a row.   

Why are we performing such short sets? Because if you perform sets of up to 6 to 8 jumps you build explosive power, while sets of over 8 repetitions are resistance training exercises.     

Rest for 20/30 seconds between sets, then start again. 

Warning: the contents of our training lessons must NOT be considered as being prescriptive, they shall only be for information and cultural purposes. Our “tips” require an authorization from your personal doctor.

edited by: GOS
www.greenoceansurfing.com