We tested a functional training class for surfing in the heart of Madrid
Summer is the ideal time to enjoy surfing and the beach, but for fans to catch the waves the training does not stop during the colder months. Those of us who live in the capital and cannot go to the beach all we want has an alternative in functional training for surfing: exercises both in the water and on the mainland to improve our technique and be fit to surf in summer.
Last week we tested one of the personal training aimed at surfing in Madrid: at Up Surf Club, in the heart of the peninsula, we can already enjoy a training aimed at improving the physical qualities necessary to master the board and waves . We tell you our experience training surfing in the heart of Madrid.
Muscle strength in the upper body
Whether we are beginners (as is my case) or if we already have experience catching waves, muscular work on the mainland oriented to the practice of surfing must be an essential part of our planning. In the practice of surfing the muscle groups that carry more work are the shoulders, back and the entire core areaTherefore, these will be the ones that we have to work the most analytically and with multiarticular exercises out of the water.
Preheating with the joint mobilization that we are going to train, especially the shoulders, is fundamental in the functional training for surfing. We will start with simple exercises such as shoulder rotations and specific work for rotator cuffs, very involved in the entire technical gesture of surfing. Also, it is important to devote a few minutes to cardiovascular work so that our body wakes up and goes into heat.
He core work, especially from the lower back, which is one of the most active during surfing, is also performed on unstable surfaces, both fitball and bosu. A strong core is the basis for any sport, but especially in surfing, where the stability of our body on the board depends on our stabilizing muscles. When making the stroke gesture, the lumbar tend to load a lot (we always have a slightly raised torso), so a strong back is vital for surfers.
From the warm-up exercises we turn to technical surf gestures. On the one hand, one of the things that works most is the stroke to move on the table, especially using unstable surfaces such as fitball or implements that facilitate instability such as TRX. The elastic bands also help us to simulate the resistance of the water that we will meet once we are training in the aquatic environment.
Prepare for the unexpected: the sea is alive
Coordination and reaction speed They are also important when surfing: when we go out to sea we will be in a live environment and that we do not control, so we must be very concentrated and make sure that neuromuscular synapses will yield 100%. A good coordination work on the mainland, with different exercises on the horizontal scale will be very beneficial when it comes to getting into the water.
He Balance It is vital when it comes to standing on the board: proprioception work, unstable surfaces, training removing supports ... Everything is aimed at being able to keep us balanced on a lively and unpredictable environment such as the sea.
Lower train and rotations to guide us on the waves
The lower train also carries a good workload when surfing: strong quadriceps, which help us stay in lunge isometric position For a long period of time they are essential. The work of squats and strides, progressing from stable to unstable surfaces and with less support is a great form of functional training.
The trunk rotations They are an essential part of the technical gesture of surfing: complete rotations at different levels, combining them with squats on unstable surfaces and other exercises such as strength work with a medicine ball will make us ready to make turns and direct the board once we are in the open sea .
Take off: getting up on the board
Performing a specific first training and then combined and in circuit of all the elements that we have named so far we reach the most intense and difficult part of the training: the technical gesture of take off or how to get up on the board. From the prone position (lying on your stomach), with your legs straight and your arms on both sides of the board, we have to jump up on it and adopt a stable position that allows us to start surfing. We work this gesture in parts, including TRX and bosu to generate instability, to end up getting up on the table: challenge overcome!
I limited myself to the "dry" training session, but it is necessary to work in the environment in which we are going to move when we are surfing: water. The work in the pool to practice the stroke, the power of the legs and the gesture of the take off will make us feel more secure once we decide to go out to sea.
We ended the session, of course, with a series of stretches of all muscle groups We had used in training. In total an hour and a half session, very fun and exhausting, to experience the work of a surfer on the mainland. An unforgettable approach to surfing in the center of Madrid!