Editor’s Note: If you’re interested in more surf-centric workout programs designed to improve your wave count and your health, check out Boost Your Surf Training with Gershon Borlai.
Photo: Gershon Borlai
Whenever I am teaching beginners proper pop-up technique on dry land, I always emphasize the importance of the deep squat. Testing a person’s ability to hold or do a deep squat tells me a lot about their current condition. If they unable to execute it perfectly the next step is always stretching with the Downward Frog posture.
How does the Downward Frog improve your surfing?
The Downward Frog is a simple, yet very powerful posture to open and stretch the hips, groin, and insides of the thighs. The hip joint is one of the most important body parts when it comes to your pop up, finding the proper stance, and doing radical turns on a steep wall.
If you are looking for an effective hip stretch, this will become your favorite drill. I would recommend to do this exercise before as a warm up drill and even after surfing. You can download my entire stretch routine as a 1-page cheat sheet that will help you to stretch the key areas for surfing in 5 minutes at home.
Don’t do this drill if you have a recent or chronic injury in your knees, hips, or legs. And when in doubt, always consult your doctor.
First phase: push your butt towards your heels
Second phase: push your hip towards the ground
Third phase: turn the hip keep the knees bent
You should feel it in the middle side of the thigh and around your hip joint:
– Start the exercise on all fours.
– Spread your knees to the side as much as you can.
– Sit in between the ankles (push your hip backward).
– Place your forearms in a plank position (palms on the ground).
– Move your body forward and backward 10-15 cm.
– Take a deep breath in the starting position and exhale during the movement.
For those of you with sensitive knees, this pose can be enjoyed using props like a pillow or folded blanket under the knees
You should probably hold each position for about 15-30 seconds each or 3 to 5 breaths. During the stretch try to take a deep breath through your nose for 2 to 4 seconds and then exhale through your mouth for 5 to 7 seconds.
Common mistakes:
– A typical mistake is keeping the knees too close to each other. This way you can’t stretch you hips effectively. Only the thighs.
– Your heels are too wide apart: One of the most common mistake is placing the shin and heel outside of the knee line. This way you put too much pressure on the knee joint.
– Not moving enough with your hips: Don’t be afraid to move the hips forward and backward.
Yours,
Editor’s Note: If you’re interested in more surf-centric workout programs designed to improve your wave count and your health, check out Boost Your Surf Training with Gershon Borlai.
