Best Leg Workouts for Surfers

Pernas mais fortes irão melhorar o seu 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.

Veja o vídeo aqui

Porque é importante ser forte numa única perna?

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.

Quando o seu corpo está a lidar com estas forças não lineares está a recrutar todo o tipo de músculos, a mudar constantemente as taxas de contracção muscular, e a adaptar-se continuamente para se manter equilibrado.

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.

Pernas mais fortes = melhor surf

Melhora o teu surf com pernas mais fortes

Não é segredo que o surf requer muita força e estabilidade na parte inferior do corpo.

Quer estejas a subir, a descer a face de uma onda ou a ganhar velocidade, as tuas pernas fazem a maior parte do trabalho.

Ao concentrares-te em construir pernas mais fortes, não só melhorarás o teu desempenho no surf, como também diminuirás o risco de lesões.

As vantagens das pernas resistentes para o 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

Quando se trata de fortalecer as pernas, há uma variedade de exercícios que podes fazer dentro e fora da água.

Alguns exercícios eficazes para surfistas incluem:

Cris fazendo agachamento com uma perna só

Agachamentos de uma perna

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

Cris a fazer agachamento com salto

Jump Squats

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

Cris Fazendo Lateral Lunge

Lateral Lunges

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

Ao incorporar estes exercícios na tua rotina de treino regular, começarás a notar melhorias no teu desempenho de surf em pouco tempo.

"Pernas fortes são a base para um bom surf. Ao incorporares estes exercícios na tua rotina, estarás no bom caminho para melhorar o teu desempenho no surf e manteres-te livre de lesões."

Lembra-te de que é importante concentrar-te na forma e na técnica adequadas ao fazeres estes exercícios para evitar lesões.

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.

Agarra o programa Surf Athlete e melhora o teu surf e a tua saúde hoje... e para sempre


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