Power Training
After building stability and strength, power training is the next step. These exercises are designed to work on your explosive ability in the water and consistency of landing maneuvers – perfect for a spot like Lowers. We’re targeting specific body complexes used in surfing and mimicking surf movements to develop fast twitch muscle fibers and neuromuscular control.
Alternating surf stance plyometrics:
Start facing the box with good posture. Go into a squat, flexing the ankles, knees and hips while keeping the back straight and chest up.
As soon as your hips are even with your knees, jump up and extend the ankles, knees, and hips while throwing your arms up. Keep in mind which way you’re rotating since you’re going to push off one leg more than the other; more off the left if rotating to the right and vice versa.
The rotation starts as soon as you leave the ground, but needs to be followed through to the landing into a good surf stance. You also want to practice landing soft onto the box, letting your knees and hips sink in. This will absorb the impact the way you would if landing an air on a surfboard.
Jump back down, rotating back to the starting position and repeat, alternating the rotation each time.
Alternating Surf Stance Plyometrics.
Alternating single arm snatches:
Start in a good squatted position with your feet slightly wider than shoulder width, back straight and chest up. Hold the kettlebell between your heels with a straight arm.
In one motion, you’re going to extend your ankles, knees and hips. At the same time, perform a high pull with the kettlebell, keeping it as close to the body as possible. It should reach chest level when your hips are almost in full extension. Flip your arm as if you’re going to throw the kettlebell behind you and lock out your elbow, shoulder, hips and knees. The kettlebell should flip over and rest in a “catch” position on the back side of your forearm.
Return to the starting position and repeat on the opposite side. (Shown on Indo board, but I recommend starting on the floor until it becomes more familiar).
*This a great total body power movement to target the L-P-H complex. When performed on the Indo board, it will also create stability with the power.
Single Arm Snatches.
Alternating hip swings on an Indo board:
Stand up straight and balanced with your feet a bit wider than hip-distance apart on the board.
With the kettlebell or dumbbell in both hands, slightly bend your knees and drive your hips back, lowering the body – but not too low, this isn’t a squat.
Then, in a fluid motion, explosively drive your hips forward and rotate your core while swinging the kettlebell or dumbbell to the left and right sides. The motion should come from the hips, not the arms.
*This is a dynamic movement that builds power for turns, helps create flow and keeps you stable.
Alternating Hip Swings.
I encourage you to try these exercises. Your surfing will improve on any wave but especially at Lowers or similar breaks. Who knows, with enough hard work in and out of the water, maybe next year’s wildcard spot will be yours. Well, if Dane doesn’t want it too bad. If you have any questions, you can always e-mail us at info@extremeathletics.org. Good luck and have fun out there.
