Stay Surf Fit This Winter: Tips from Westward Waves Surf School
Winter in North Devon may bring colder weather and fewer chances to get in the sea, but that doesn’t mean your surf fitness has to take a backseat. Staying surf-ready during the off-season ensures you’re primed to paddle out as soon as the conditions improve. At Westward Waves Surf School, we’ve compiled our top tips to help you stay surf fit from the comfort of your home this winter.
1. Focus on Paddle Power
Paddling is one of the most demanding aspects of surfing, so maintaining your upper body strength is essential. To replicate the motion of paddling:
• Resistance Bands: Anchor a resistance band to a sturdy surface and simulate the paddling movement to strengthen your shoulders, lats, and back.
• Push-Ups and Planks: These bodyweight exercises build the muscle endurance needed for paddling and pop-ups. Aim for 3 sets of 10–15 reps.
• Swimming Pools: If you have access to a heated pool, swim laps to stay paddle fit and improve your cardiovascular endurance.
2. Core Strength for Stability
A strong core is crucial for balance and control on your surfboard. Incorporate these core exercises into your routine:
• Plank Variations: Try side planks, forearm planks, and dynamic planks to target all core muscles.
• Russian Twists: Sit with your feet off the ground and twist side to side with a weight or medicine ball to mimic the rotational movements of surfing.
• Yoga for Surfers: Poses like the Boat Pose and Cobra strengthen your core while improving flexibility.
3. Improve Your Balance
Balance is the foundation of great surfing. Use these techniques to enhance your stability:
• Balance Boards: A balance trainer or Indo Board is perfect for practicing surf-like movements and improving coordination.
• Single-Leg Exercises: Work on single-leg squats or lunges to build strength and balance.
• Mindfulness Training: Activities like tai chi or yoga can help you stay focused and steady on the board.
4. Build Lower Body Power
Your legs drive your pop-ups and help you carve through waves. Boost leg strength with these exercises:
• Squats and Jump Squats: These mimic the explosive power needed for take-offs.
• Lunges: Add weights to your lunges for an extra challenge.
• Box Jumps: Practice jumping onto a sturdy surface to develop explosive power and agility.
5. Stay Flexible and Injury-Free
Flexibility and mobility are key to preventing injuries and moving fluidly on your board.
• Stretch Daily: Focus on your shoulders, hips, hamstrings, and lower back.
• Dynamic Warm-Ups: Before any workout, incorporate dynamic stretches like arm circles and leg swings.
• Foam Rolling: Use a foam roller to release tight muscles and improve recovery.
6. Keep Your Cardio Up
Surfing requires bursts of intense paddling and movement. Maintain your cardiovascular fitness with:
• HIIT Workouts: High-intensity interval training mimics the stop-start nature of surfing.
• Skipping Rope: This simple activity improves your stamina and coordination.
• Running or Cycling: Keep your heart and lungs in top shape with steady cardio sessions.
7. Stay Connected with Surfing
Keep the stoke alive during winter by staying mentally engaged with surfing:
• Watch Surf Films: Analyze techniques and get inspired by your favorite surfers.
• Practice Visualization: Imagine yourself riding waves to stay sharp and focused.
• Dryland Pop-Ups: Practice your pop-ups on a yoga mat to keep your muscle memory intact.
Ready to Hit the Waves This Spring?
When the winter winds settle and the sea beckons, Westward Waves Surf School will be here to help you refine your skills and catch your best waves yet. Staying surf fit through the colder months means you’ll be ready to make the most of every session.
Need more tips or want to book a lesson? Give us a ring or drop us an email and let us help you prepare for an unforgettable season in the surf.