Best Leg Workouts for Surfers

Des jambes plus fortes amélioreront votre surf

Here’s a quick video for you guys.

Two great movements, one advanced, one for beginners, to really improve not only your strength, and stronger legs but your stability as well.

These would be great additions to the workout program you’ve already downloaded, or switch out the lateral lunges for a few reps of this workout.

Regardez la vidéo ici

Pourquoi est-il important d'être fort sur une seule jambe ?

As a surfer, your legs, and body are constantly dealing with dynamic forces generated from varying board movements depending on the slant of the wave face, air dropping, turning….

all the movements that make you a fly surfer.

Lorsque votre corps est confronté à ces forces non linéaires, il recrute toutes sortes de muscles, change constamment les taux de contraction musculaire et s'adapte en permanence pour rester équilibré.

Working to get strong on one leg is a step in the direction of training your body to deal with varying dynamic forces….

in the end making you more injury resistant, and simply stronger.

Des jambes plus fortes = un meilleur surf

Améliore ton surf avec des jambes plus fortes

Ce n'est pas un secret que le surf exige beaucoup de force et de stabilité dans le bas du corps.

Que tu sois en train de sauter, de descendre la face d'une vague ou de prendre de la vitesse, ce sont tes jambes qui font le plus gros du travail.

En te concentrant sur la construction de jambes plus fortes, tu amélioreras non seulement tes performances de surf, mais tu diminueras aussi le risque de blessure.

Les avantages des jambes durables pour le surf

– Better balance and stability on the board

– Improved speed and power to catch more waves

– Increased endurance for longer sessions in the water

– Decreased likelihood of strains, sprains, and other injuries affecting the legs.

Exercises to Build Strong Legs

Lorsqu'il s'agit de développer la force des jambes, il existe une variété d'exercices que tu peux faire dans l'eau et hors de l'eau.

Voici quelques exercices efficaces pour les surfeurs :

Squats à une jambe

As mentioned before, this is a great exercise to improve your stability and balance while building strength in your legs.

Jump Squats

Explosive movements like jump squats can help improve your power and speed on the board.

Lateral Lunges

These will help strengthen the muscles on the side of your legs, which are important for turning and maneuvering on the board.

En incorporant ces exercices à ta routine d'entraînement régulière, tu commenceras à remarquer des améliorations dans tes performances de surf en un rien de temps.

"Des jambes fortes sont la base d'un bon surf. En intégrant ces exercices à ta routine, tu seras sur la bonne voie pour améliorer tes performances en surf, et rester à l'abri des blessures."

N'oublie pas qu'il est important de se concentrer sur une forme et une technique appropriées lorsque tu fais ces exercices afin d'éviter les blessures.

Additionally, be sure to warm up properly before any leg workouts or surf session, and listen to your body if you start to feel any pain or discomfort.

Advanced Leg Exercises For Strong Legs

While basic leg workouts like squats and lunges are crucial for developing strength, advanced variations can take your surfing performance to the next level.

Here are a few of the best leg workouts and advanced exercises to consider incorporating into your routine:

1. Pistol Squats

Pistol squats are an excellent way to challenge your balance, strength, and flexibility—all of which are essential for surfing.

This unilateral movement mimics the dynamic nature of surfing, where you often find yourself relying on one leg for stability and power. Start by mastering the movement without weights, then gradually add resistance as you become more proficient.

2. Bulgarian Split Squats

Bulgarian split squats target the quads, hamstrings, and glutes while also improving hip mobility and stability. By isolating each leg, you can address any muscular imbalances that may affect your performance on the board.

Experiment with different foot placements and depths to find the variation that works best for you.

3. Box Jumps

Box jumps are a plyometric exercise that develops explosive power and reactive strength—qualities that can enhance your ability to generate speed and maneuver on the waves.

Start with a lower box height and focus on landing softly with proper mechanics. As you become more proficient, gradually increase the height and intensity of the jumps.

In addition to strength training, mobility and stability are crucial components of a well-rounded surf training program. Incorporating exercises that improve range of motion, joint stability, and proprioception can help reduce the risk of injury and enhance your overall performance.

1. Foam Rolling and Stretching

Foam rolling and stretching can help alleviate muscle tension, improve flexibility, and enhance recovery. Focus on areas prone to tightness, such as the hips, hamstrings, calves, and lower back. Spend at least 5-10 minutes before and after your leg workouts or surf sessions to release tension and improve mobility.

2. Balance and Proprioception Drills

Balance and proprioception drills are essential for improving stability and coordination on the board.

Exercises like single-leg balance holds, wobble board exercises, and stability ball movements can help train the small stabilizing muscles around the ankles, knees, and hips.

Aim to incorporate these drills into your warm-up or cool-down routine to enhance your body awareness and control.