NSCA COACH 1.2
poor surfing conditions, which can lead to substantial periods
out of the water and affect the fitness levels of surfers. Therefore,
it is recommended for the competitive surfer to maintain a
comprehensive sports-specific strength and conditioning program.
MODIFYING INJURY RISK AT THE SHOULDER
With the purpose of the surfers riding effectively in a competitive
manner, the need to apply strength and conditioning program
should focus on exercises to modify injury risk for the shoulder.
The program should focus on preparing surfers to sustain episodes
of intense, sporadic arm paddling with reduced fatigue-induced
disruptions, thus leading to an increased physiological adaptation
(3). Exercises that modify injury risk should specifically target the
high-risk injury areas for surfers that are susceptible to overuse
injuries. A sample pre-habilitation routine is provided in Table 1.
Figures 1 – 6 provide examples of the associated exercises. They
concentrate on the internal and external rotation of both shoulders
and the strengthening of the upper-back region.
THE APPLICATION OF A SPORTS-SPECIFIC
SURFING ROUTINE
The purpose of a comprehensive strength and conditioning
program is to enhance the surfer’s in-water performance and to
withhold the signs of fatigue. The sample circuit workout provided
in Table 2 is meant to mimic the typical surfing movements
that are seen in the water when the surfer catches a wave. The
positioning of the body throughout the exercises is paramount, as
it is essential that the core is worked in every step to match the
in-water experience. The circuit begins by focusing on numerous
back and shoulder muscles associated with the movement of
paddling with an emphasis on the shoulders. This is exemplified by
the dumbbell paddling exercise (Figures 7 and 8). The positioning
of the body for dumbbell paddling should imitate lying down on
the surfboard and paddling through the water, which may assist
in increasing paddling strength. Alternate exercises could include
work with battling ropes from a lying position or replacing the
dumbbells with resistance bands.
The pop-up phase requires precise timing that is not predictable
because each wave breaks differently. The pop-up phase requires
fast speed with relatively low force requirements (1). An exercise
that mimics this explosive yet stable finish is the banded pop-up
exercise (Figures 9 and 10). Transitioning immediately to dynamic
balancing, which mimics the act of surfing a wave, requires
tremendous amounts of skill and postural stability. In Figures 11
and 12, the jumping board balance exercise requires immediate
balancing from a forceful landing that is relative to the actual
movement when riding a wave. When riding a wave, an VƗFR7W&fW