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Catch the wave at the right time with our training program to improve Leg Propulsion in Surfing

Introduction

At Triplemelon, we know that it is not only important to stand up on the board, getting a good paddle and leg propulsion is also very important to catch the best waves. That is why today we bring you a training program specifically designed to improve your leg propulsion in surfing.

Why Leg Propulsion is Key in Surfing?

In addition to paddling with arms, leg propulsion is also essential for any surfer. It is what allows you to gain speed and catch the wave at the right time. When your legs are strong and well-trained, you can tackle bigger waves and perform impressive maneuvers more easily, as well as helping you improve your balance. If you are looking to perfect your technique and level up, or if you just want to find new exercises to do, this training program is for you.

Our Training Program

At Triplemelon, we understand the needs of surfers. Therefore, we have developed a specific training program to improve leg propulsion. This program has been designed by training experts and experienced surfers, and is based on exercises that will strengthen your legs and help you propel yourself through the waves with greater power and control.

EXERCISES:

  1. Balance on one leg . Stand on one leg and try to balance for 20-30 seconds. Try to perform this exercise on an unstable base such as a bosu or on a foam mat.
    • Perform 3-4 sets of 20-30 seconds with each leg. Rest 30” between sets.
  2. Bulgarian squat . Stand with one leg in front of the other, place your back foot on a bench or step, bend your front knee to lower yourself down, and return to the starting position also pushing with your front leg. When you reach the lowest part, stop for two seconds and go up quickly. You can add weight as you progress to increase the difficulty.
    • 3 sets of 8 repetitions with each leg. Rest 60” between sets.
  3. Lying hip lift . Lie on your back, bend your knees and place your feet on the floor, squeeze your abdomen tightly and, as you exhale, contract your glutes and raise your hips explosively. Hold the position for 2 seconds up. You can put weight on your hips to make it harder. As you increase the level, perform the exercise with only one leg, managing to maintain adequate balance during the movement.
    • 4 sets of 15 repetitions. Rest 45” between sets.
  4. Step up . Start by placing one foot on a raised surface (40-50 cm) in front of your body, push your body upward until your leg is fully extended, and then lower your other leg in a controlled manner.
    • 3 sets of 10 repetitions with each leg. Rest 40-60” between sets.
  5. Multijumps . Place 6 cones or hurdles at a distance of 1 or 1.5 meters and perform 6 jumps forward with one leg (you can use any object that serves as a reference). Make sure your jump also takes a good height and is not just forward. Change legs each time you do it.
    • 3 blocks of 8 series (4 with each leg alternating). Rest 3 minutes between blocks.
  6. Jumping Lunges . This exercise combines lunges with explosive jumps. Start in a lunge position, then jump up and change the position of your legs in the air, landing in a new lunge.
    • Perform 6-8 sets of 30”. Rest 60” between sets.

Benefits of Our Training Program:

  • Leg Strength : Our exercises will help you strengthen your leg muscles, allowing you to push yourself with greater force and speed.
  • Balance and Stability : You will improve your balance and stability, which is essential to maintain control on the board while riding the waves.
  • Endurance : You will increase your stamina, allowing you to surf for longer without getting fatigued.
  • Maneuverability : With more efficient leg propulsion, you will be able to perform more advanced and exciting maneuvers in the water.

 

How to start:

Getting started with our training program is easy. You only need to dedicate a few minutes a day 2 or 3 times a week to perform the exercises we provide. You can do them at home or at the gym, and you don't need specialized equipment.

Conclusion:

At Triplemelon, we are committed to helping you improve your surfing level. Our leg propulsion training program will help you swim faster and catch the best waves.

However, if you want to perfect your training as much as possible or have any specific needs, do not hesitate to write to us and we will put you in contact with specialized trainers.

WE ARE TRIPLEMELON

If you have any questions, feel free to leave your comment and we will be happy to help you!

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