This is Performance Coach Jason checking in with this week's surf training tip. Today I am going to piggy back off of what coach Ryan and Joe discussed a couple weeks ago. Ryan put out EZIA Surf Endurance with Battling Ropes and Physical Therapist Joe Walker shared Perfect your Paddle with Tips From Ian Walsh and Maya Gabeira.
To perform this movement at home, all you will need a cable machine at your local gym or exercise tubing you can hang around a tree branch or some elevated anchor.
The focus of this exercise is to increase paddling endurance by working all your paddle muscles throughout the rotator cuff, upper, mid, and lower traps, rhomboids,and lats as well as increase scapular stability. The bonus to this exercise is that your core, ankle, and knee stability will increase as well.
First grab the cables and take a few steps back from the machine. While holding the cables puff up your chest and pull your shoulders back to ensure proper posture. Next hinge your hips back and bend your knees till you reach a 1/4 squat athletic position. Once your base position has been set you want to pull the cables in a downward motion till your arm runs parallel to your torso while keeping your arms straight. This movement should mirror a paddling movement. To increase muscular endurance of your paddling muscles perform this exercise with a light weight and a steady controlled movement for :60 seconds.
To progress this exercise try standing on 1 leg for :30 seconds then switch legs for another :30 seconds. A further progression for the advanced athlete will be to increase instability by standing on an Indoboard flow cushion or balance board. You can also play with arm variations by paddling with both arms at once, alternating arms, right arm with a left leg base, left arm left leg base,ect.
Give this exercise a try and let us know what you think. Stay tuned for next weeks surf training tip where I'll discuss some plyometric exercises to increase lower body power for boosting and landing airs.