Introduction
At Triplemelon, we don’t just love the surfer lifestyle—we’re also dedicated to helping you improve your skills in the water. If you’re a surfing enthusiast looking for ways to take your performance to the next level, you’ve come to the right place. In this post, we’ll introduce five basic yet highly effective exercises to help you improve your balance on the board—a crucial element for becoming an exceptional surfer.
Front Plank
The front plank is an essential exercise for strengthening your core (the group of trunk muscles responsible for providing stability) and improving balance on your surfboard. To perform it, position yourself in a push-up stance with your elbows and forearms resting on the ground. Keep your body in a straight line from head to heels, tighten your abdominal muscles and glutes as much as possible, and hold the position for 20 to 30 seconds to start. This exercise may seem basic, but we guarantee it’s highly beneficial. Strengthening your core with this exercise will significantly enhance your ability to stay balanced while riding the waves. As you progress, you can try more advanced plank variations to increase difficulty and tailor the exercise to your fitness level.
Side planks are excellent for targeting your core and lateral abdominal muscles, which play a significant role in maintaining stability. Lie on your side, supporting yourself with one elbow, and keep your body straight from head to feet. Hold the position for a few seconds before switching sides. Like the front plank, it’s important to engage your abs and glutes tightly. This exercise is particularly effective for improving lateral balance, which is essential for adjusting your stance on the surfboard.
Balance Board Training
Using a balance board is a fantastic way to hone your surfing balance skills. Stand on the balance board as if you were on a surfboard, and practice shifting your weight from side to side while maintaining stability. This simulates real surfing conditions and helps build a solid foundation for keeping your balance on the board. If you don’t have access to a balance board, you can create one at home using a ball or cylinder with a board placed on top to practice your balance.
Single-Leg Squats
Single-leg squats are ideal for building leg strength and improving balance. Keep one leg elevated as you slowly lower yourself into a squat with the other leg. Make sure that the knee of the squatting leg tracks in the same direction as your toes and does not point inward. Return to the starting position. If you’re just starting, use a stable surface to hold on to for support and gradually reduce your grip as you gain strength. Begin with 3-4 sets of 6-7 repetitions per leg. Focus on maintaining correct form during the movement, and slowly increase repetitions over time. Rest for one minute between sets.
Dynamic Balance on a Narrow Surface
Stand in a position similar to your surfing stance on a narrow surface, such as a curb. Use a weighted ball (preferably a medicine ball) and perform lateral passes while maintaining balance. You can also have someone toss the ball to you while you hold your stance or throw it against a wall for it to rebound. This exercise is ideal for practicing dynamic balance and is even better when done with a partner.
Conclusion:
Focusing on achieving strong balance and stability is vital for improving your surfing skills. There are plenty of tools and exercises to enhance your balance, and adding variety to your training is highly beneficial. However, these five basic exercises provide the foundation you need to confidently ride the waves. As you refine your balance, you’ll notice improvements in your performance on the water and enjoy every surfing session even more. So go ahead—integrate these into your training routine and prepare to master the waves like never before!
If you want to take your training to the next level and have a program tailored to your individual needs, don’t hesitate to reach out to us. We can connect you with specialized trainers to help you achieve your goals.
