Plyometrics Exercise
0 comments | by Lee StanburyOver the years many sports coaches have used jumping and bouncing exercises to enhance athletic performance. This type of training in recent years has become known as plyometrics.
Plyometrics is a term now used to describe any method of training that enhances your explosive movements. By using high-quality and multi-directional drills, explosive movement and response times can be improved. Speed and agility are undoubtably highly desirable qualities in all surfing movements and will help your surfing in bigger winter waves.
Like many surfers, if you are not able to surf as often as you would like, explosive plyometric training will help keep you sharp while strengthening your body movements at the same time.
The Basics
- It is very important to warm up before a plyometrics session with a light stretch.
- Avoid landing on your heels or exercising on a hard surface, grass is ideal.
- Use only your body weight: all movements should be explosive with 100% effort.
- Avoid plyometric training two days in a row. Give yourself time to recover!
- A constant work rate is important, so make sure you rest for 60-90 seconds after each set.
- As your strength increases you can rest for a shorter period.
For major improvements in explosive power I recommend two or three 20-30 minute workouts a week as a good start.
Here are a couple of exercises that will help you have a quicker, more fluid pop-up.
Squat Thrusts Into A Surfing Pop-up
The Start Position
In a press-up position with your hands shoulder width apart and both legs extended, bring your legs at speed towards your chest, then quickly extend them back.
Repeat this motion 4 times then move into a surfing pop-up.
Keep this going for up to 60 seconds and complete 3-4 sets with 30 seconds rest after each.
As you get fitter you can extend the length of time that you work for.
Alternating Squat Thrusts Into A Surfing Pop Up
The Start Position
In a press-up position with your hands shoulder width apart, extend one leg back and the other leg forward towards your chest.
Bring your extended leg forward and at the same time extend your bent leg, switching positions. repeat this 6 times, then at speed move into a surfing pop-up, staying low for a split second.
Then repeat your squat thrusts 6 times.
Keep this going for 30-40 seconds and complete 3- 4 sets with 30 seconds rest after each.
As you get fitter you can extend the length of time that you work for.
About the Author
Article by Lee Stanbury, Surfing-Waves.com resident surf fitness guru, author of the Complete Guide to Surf Fitness. Lee has worked with top surf athletes Ben Skinner and Oli Adams, and developed fitness coaching with the U18 British surf team.
Check out Lee's surf fitness website at fit2surf.com.
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