all about sport

We get asked this question a lot from many different kinds of people. Do you think that I should use skimboard traction pads or not? Well it all depends on you and your experience and if it feels right or not for you. When I was first starting out skimboarding I liked to use traction pads rather than using a wax. The reason for this was I wanted to be more focused on getting the basics down first. I didn’t want to have to worry about waxing my board up each time I went out and hit the waves.

Many times I’d come home from school and didn’t have the time to wax up my board. It was a lot easier just to come home, toss my book bag in the corner, grab my board and hit the water. But at first it was more like my head hitting the sand. Then as time went on I got better and better and the sand wasn’t breaking my fall as much it was back when I was first starting out.

So I can say that skimboarding traction pads are great for beginners, they definitely were for me. They also help by showing beginners where they should stand on the board when they’re first starting to learn where they should stand. Skimboarding is super fun but like any sport can be a little challenging at first. Once you get the hang of it though it becomes very addicting and you develop a lifelong passion and healthy addiction.

I still have boards that I use that have traction pads just for the very reason that I don’t always feel like waxing up my board or again have the time. Waxes and traction pads both have their pros and cons. I always recommend to people to try out both and then decide which one best suites you. Different strokes for different folks as I like to say.

The best thing to do is just get a board and start learning how to skimboard so you understand what an awesome sport it is. Then you’ll understand what I’m always babbling on about. Experience is the best teacher they say. I happen to agree with that.

There’s nothing quite like skimming across a perfect wave on a perfect day. I recommend it for everyone who has an adventuresome spirit.

Spring is here and summer is just around the corner. That means skimboard season is here.

Stand up paddleboarding provides an amazing core, upper body, and cardio workout and an opportunity for the whole family to get outside, and get unplugged, and get together.

Stand up paddleboards, often called S.U.P.s, look like regular surf boards, but are generally a bit longer. The rider employs a long paddle to drive the board forward. The stand up paddleboard is perfect for all types of water: ocean surf, lakes, rivers, bays, and ponds. Since the rider is upright the entire time, he or she is treated to a brilliant view – both above and below the surface of the water. Paddleboarding is easier to learn than traditional surfing, which means that kids will get virtually immediate enjoyment for the experience. Some paddleboards are made for more than one person; a great option if the kids are too small to propel themselves. They’ll have a blast cruising through the water identifying fish and other wildlife while you get the opportunity to burn some extra calories!

Most paddleboard companies believe school age children (who are able to swim) are perfectly capable of paddling their own boards. In order to move smoothly through the water, the paddle needs to be short enough for your child to use, and the board must be narrow enough for the child to stand in the center of the board, and paddle. Anything less than 30” wide should fill the bill for the majority of elementary school children. Stand up paddleboards are sturdy, most are created from glass reinforced plastic and an epoxy resin and foam core. Some boards involve a hollowed out core. Either model can handle any wear and tear eager riders can dish out.

Like traditional surfing, stand up paddleboarding will require a limited amount of equipment. The board itself will generally run somewhere in between $600 to $2500. You will also require a paddle, a personal flotation device in particular areas, since the coast guard classifies the boards as a vessel, proper clothing (bathing suit, rash guard, wet suit) and sunscreen.

Once you invest in a board, it becomes a low-cost activity for the whole family. The paddleboards can be purchased at local surf shops or at various online retailers. Many surf shops provide rental boards and paddles as well as lessons, so you and your family can “test the water” before purchasing the gear. A lesson or two will also safeguard that you have the correct technique and get the most from your experience. As summer looms, grab the kids, the dog and some sunscreen, shut off the iPad, leave your cell phone at home and enjoy the view!

Surfing is one of the more difficult sports to learn. Water sports are often more difficult to get to grips with due to the unpredictable nature of the sea, and for most people, even just learning to stand up on the board is a real achievement. For this reason, it is highly recommended that you enroll in a surf camp to help get you started. This can really help you to get past the first hurdle and ride your first wave. In this article, we will discuss the benefits of a surf camp; what you will learn and what to expect.

A surf camp involves dedicating a large portion of your time toward learning how to surf. You will be taught by an experienced instructor who should be able to teach you the basics and give you tips on what you are doing wrong. Beginner students are often unaware of just how much they have to learn, so this will likely be an intensive few days, but on the other hand, you will also find yourself improving very quickly with the new information. With expert advice on how to balance and move on the board, you will feel like an expert yourself in no time.

One of the other advantages of a surf camp is simply the opportunity to experiment in a safer environment. Trying to practice on your own when you are not sure what you are doing can be worrying and stressful due to the danger involved, and this is often counterproductive, causing you to miss good opportunities to get better. In a safe and controlled environment with an instructor on hand, you stand a much better chance of allowing yourself the freedom to try and fail, and through this experience you will find yourself getting better and better.

When enrolling it is worth thinking about a few different things. Firstly, it is most useful to have one-on-one instruction and advice, so a very large class may not be as much use to you as a smaller one. On the other hand, the smaller classes are sometimes more expensive. Having the opportunity to learn how to surf is worth spending a little more, however, and by doing so, you are guaranteeing a better and more useful few days in which to hone your skills. A surf camp is one of the best ways to learn to surf, so get to it and sign up today!

Stress is not usually associated with Surfing – we usually surf to decrease stress, however as stress builds around normal daily activities (work, family, competitions etc) more and more people are using surfing as an escape, a place to de-stress, and there is nothing worse than leaving the ocean in a stressed out state. This is especially important for competitive athletes, if there is too much stress going on outside of surfing coupled with a negative attitude in the water this will have a detrimental affect on your surf performance.

All stress creates reactions in the mind and body that often leave us physiologically and psychologically weaker. Unless one has specific techniques to over ride the initial cause of the stress it may be very difficult to consistently perform well and enjoy any sport, let alone surfing. There are many techniques including meditation, daily routines, mind and body exercises etc, that can help deal with stress, which is why more and more pro’s are turning to expert coaches for advice.

If your mind is not in the right place it is very hard for the body to respond well. The same goes if your body is not strong, fit, in good alignment or pain free it is harder for the mind to be calm and focused. Getting the two in sync before getting in the water is a good idea for an ideal outcome. Every athlete, rock star or performer I have known has pre- performance drills and techniques before entering a competitive arena or going to perform.

Surfers should be no different. We are often looked at by other athletes as ‘soul surfers’ just cruising on a wave – surfing is thought to be an ‘easy’ sport – just catching waves. I tell you right now surfing is one of the most dynamically challenging sports on earth and while we do crave creative expression through our surfing, competitive surfers or those that want to go pro can no longer just arrive at the beach, jump in the water and go for it. While this strategy may work for some of us most of the time – if your competing and / or have stressful things on your mind, it would be wise to deal with those things and leave them on the beach before getting in the water.

Once in the water that is another thing – yes there are some jerks in the water, yes there are some groms who paddle faster than a jet ski, yes it can be crowded. These are all things that can take you out and scramble your mind so instead of focusing on surfing you focus on those distractions. Here are some key points to get more out of every surf when stress rises within.

1. If you have something on your mind that is getting you down, let it go as you enter the water. Focus on the water and why you surf in the first place, say to yourself a simple reminder like ‘ I have a great surf today’ and think about that as you paddle out.

2. Remind yourself; ‘why you are surfing at all?’ Have a look around – everyone is trying to do the thing we love, to surf. Watch other people surf or struggle and enjoy their experience, use their waves to motivate yourself. Remind yourself you we’re once a beginner and remind yourself you can always get better.

3. Talk to other surfers, they are just like you and most of them would appreciate a friendly chat. Surfers tend to forget to talk in the water and tell each other to catch a wave, this is the true spirit of surfing and creates a great environment when everyone in the water is helping each other catch waves. Be that surfer that everyone likes in the water.

4. Focus on one simple task at a time – get out the back – then find your position – then choose a wave – etc. Keep it simple and keep your mind on the job at hand rather than focusing on other issues going on in your life. If your in a competition, have your game plan and focus on small specific goals along the way, one wave at a time, one heat at a time – just go one step at a time – and celebrate each small step in your action plan, this will motivate you more.

5. Have a technique in the water to bring you back into your game – when you find yourself day dreaming and being pulled out to sea in the rip, or just not getting waves and sitting around, catch your mind drifting off and do a specific action to bring you back – maybe it is slapping the water, maybe it is pinching yourself, maybe it is saying under your breath ‘I got this’

6. Look for someone who is catching a lot of waves and copy them, mirroring is one of the fastest ways to improve. If you are all ready catching a lot of waves, when another one comes your way give it to the person next to you – coach them into it – motivate them to catch it – make their day and you will also make yours. This is also a great way to decrease stress levels because you focus on something or someone outside of yourself.

7. We are all going to be bummed out sometimes – falling, making stupid mistakes, going over the falls, missing waves – laugh about it, just let it go, surfers fall, that is apart of the game. In today’s world there is enough seriousness all ready, surfing is supposed to be fun. For the competitive surfer, no – one likes to lose – that is understandable, remember that you did not lose – there is no such thing – you just learned something. Watch what you mind does to trick you into negative mind games and catch it, keep it in the positive. It is your mind and only you can take this vital step to keep coming back stronger next time.

A final thought.
Surfing is a beautiful sport that originally involved a lot of wave sharing and being less selfish, nowadays it seems everyone is in it for themselves, fighting rather than laughing and sharing. Dropping in is a selfish act that only causes stress for everyone, it creates tension around you and internally when you drop in you know there is a better way. By adopting the tradition of sharing with everyone you still will manage to get loads of good waves and better still, drop the stress and leave a good vibe in the water.

If you’ve ever spent any time on a surfboard you know how physically hard and intensely demanding your surf can be. In order to become a great surfer, you must have mental and physical strength and focus every minute you’re in the water. In this article, we’ll be covering some tips and techniques that will enable you to develop and maintain the stamina, strength and balance necessary for optimum surfing ability. Recovery time is also important to think about. If you are sore or worn out after a surf session, you’re much more likely to miss those next awesome waves. Here are some good tips that you can incorporate into your surfing workout in order to spend more time surfing better on bigger waves.

Surfing is more than just having balance, you must be strong and able-bodied. You must possess upper body strength, lower body strength, core strength and balance, in addition to flexibility. The best surfing workouts will include both aerobic and anaerobic exercises, as surfing demands both physician and energetic system stamina. Alternating between the two systems, remembering to target all your involved muscle groups will ensure you are reaping the full benefits of your surfing workout.

Critical Tips for Maximizing Your Surfing Workout -

#1 – Focus on Core Strength First

Core strength is referencing the muscles in your back and abdominal region. They keep your spine straight and strong and keep your body balanced. Surfing involves lots of rotating, balance and twisting. Having solid core strength will ensure safety and decrease your chances of injury. Adding exercises to include your neck, chest, back and hips will help to ensure that your core isn’t overpoweringly strong, therefore throwing you off-balance. Strengthening your core will increase your ability to surf very quickly. Some exercises to try for core strength would be squats, back extensions and stability ball twists.

#2 – Yoga!

If you haven’t already realized the power of incorporating yoga into your workout, now is the time! Why Yoga for surfers you may ask? Well, yoga allows you to strengthen and stretch every single muscle used in surfing. It is also guaranteed to make you a better surfer by increasing your balance, your stamina…even your mental focus! It can offer you stretches that will improve your muscles in the areas you need it most, such as your rotator cuffs for paddling, and your core muscles to help you stand up on your board quickly and with balance. Not to mention the fabulous breathing techniques you’ll learn and practice that will increase your lung capacity greatly. Practicing yoga when the swell is gone is a great way to help you say conditioned and prepared for when that swell comes back! Some recommended poses would be downward facing dog or the plank.

#3 – Don’t forget to stretch

Stretching and flexibility are absolutely necessary for anyone serious about surfing. If you become sore after a surf, that muscle soreness can prevent you from being completely on top of your game. All that paddling and the impact from the waves can really put stress and strain on your physical body. This is why adding a good stretching regime to your exercises is so important. Not only do you decrease your physical soreness, you also increase the chances that you will not become injured. You must remember to stretch both before and after a good surf, in addition to adding it to your regular exercise routine. Stretch everything from your neck to your ankles!!!

#4 – Remember Nutrition

Proper nutrition will ensure you can stay in the surf longer and have fewer negative side effects when you spend a lot of time in the waves. Using common sense is key. Eat as close to nature as you possibly can, be aware of your higher nutritional requirements because of the high activity and be sure to eat protein, carbs and healthy fats at every meal. Feed the brain and feed the body! And always, always remember to stay hydrated! Limit caffeine and drink a minimum 100 oz of water every day…more on a scorcher.

These tips are sure to help maximize your surfing workout!

If you have plans on buying a men’s wetsuit, then you should be careful when selecting which one to buy. Your needs and requirements might not be suited by all wetsuits, since not all men’s suits will be appropriate for you. Therefore, common men’s wetsuits made from any material will not suit your purpose. There is some knowledge on purchasing wetsuits through virtual or physical stores that I would like to share with you.

Decide what you need

First of all, you will need to decide what kind of sport activity your men’s wetsuit will be used for. It is extremely crucial to properly select different wetsuits for different types of sports activity.

If you need Scuba diving costumes, then you should chose suits due to their thickness or resistance, so they can support you in the water. Most scuba diving suits are required to have to have extra padding of the back side of the costume. This is done to get a grasp of the bottle and protect the owner’s back from unexpected injuries.

If it is you are not interested in scuba diving, then you may require a costume with thinner panels, in order to easily move your body. This is especially important for Water Skiing, Wakeboarding, Windsurfing, Kite boarding and surfing. Neoprene is the best material for the garment, allowing it to be of superior stretchable qualities. Extreme insulation is also another important feature of this material. Welded seams are mostly preferred over stitched seams. This is needed to properly and most effectively trap insulating water that has to undergo through welded rather that stitched seams.

Searching the Web

It is best to look online if you are searching for men’s wetsuits. You can buy the best wetsuit by undergoing a selection of costumes through a variety of surf shops that are available online. Most of these stores categorize costumes according to water temperature, cold winter or on the contrary, warm spring conditions. Suits listed for warm water will not be a good choice to use in winter or even spring conditions. This is really helpful in giving customers an idea of the best costume type that will suit their needs the best.

Price and Quality

Before purchasing a men’s wetsuit on your hard earned money, you must look into quality and price. Do not waste your investment, and find the right one for you.

To consider and use a “Wetsuit” for different water activities – diving, kite boarding, surfing, wakeboarding, water skiing, canoe sailing, etc, you will need a wetsuit that will give you enough flexibility and will allow being mobile in the water.

A wetsuit has gas bubbles implanted in the material and consists of foamed neoprene. This is important if you want to stay warm while soaked in cold water, because this feature reduces the ability of heat conduction.

The choice of purchasing a full length wetsuit or a sortie will depend on the water temperature. A sortie is usually 1.5 to 2.5mm thick and covers only the torso, which means that it is good only for warm water. A semi-dry 3 – 10 mm thick completely covered suit also has a neoprene hood, boots and gloves for cold water.

Each sport has its own demand from the wetsuit, so you need to choose the right wetsuit depending on the sport you are practicing.

Budget is another criterion. Of course, more expensive wetsuits are made of better materials, so if you are not planning on constantly replacing your wetsuits you will need to get a more durable one, yet making sure that it is also comfortable. Still, it won’t always solve your purpose if you go over budget. So before purchasing a men’s wetsuit and spending your cash, specify your requirements and find a costume that will best suit your requirements.

1. The first mistake professionals and amateurs often make is listening to personal trainers that focus on gym based strengthening exercises. Developing strength and power with surf specific exercises in the gym is important; however, surfing is a beach/water sport that requires fast, dynamic movements performed consistently on a wave followed by endurance paddling. Whether in competition or free surfing a surfer must deal with these conditions. This means surf movements, beach training and water based exercises have priority for stronger surfing.

The muscles involved in surfing are best strengthened through surfing; just look at swimmers’ and surfers’ bodies and you see strong backs, shoulders, torso’s and arms. Yes other activities do help, but for the most part the actual movement of surfing and swimming will develop functional strength, and this is what you want. So when there is surf, surf. The second best option is to swim.

A great idea is to perform basic strength movements combined with water activities on the beach (or poolside) to aid strengthening for competition or improved performance. Please remember to consult with your physician before undertaking any movement program. A good option is circuit training specific to the demands of professional surfing.

For Example.
-Lye on the sand at waters edge
-Quickly Pop to feet (Mimic a surfing ‘pop up’)
-Run or wade through small shore break waves duck diving (surf live saving style) and swim out to shore break area or equivalent distance if no waves
-Get your breath and then body surf or swim in.
-Recover and repeat a number of times.

You can also perform this same drill with a board. Remember surfing is about creating speed on the wave with the ability to quickly recover while paddling and preparing to power up again. In order to develop the correct form of strength avoid training non stop without some recovery time.

2. The second mistake surfers make is using machines rather than their body weight. There are many smaller muscles surrounding joint capsules, holding bones in place, stabilizing and assisting all the exterior ‘bulk’ muscles, maintaining posture etc. and it is imperative to strengthen these muscles with body weight movement patterns.

When you surf you use your entire body and by performing body weight exercises you are more likely to remain in balance and improve flexibility at the same time. Chin ups, press ups, yoga down dog, Pilates, core work, skipping, boxing, wobble boards, ankle stability boards etc, all involve your entire body and move the body in all planes of motion. This is crucial for surf performance, especially if you are wanting to compete or are all ready on the ASP world tour. Specific surf exercises that strengthen your entire system will be much more beneficial than generic strength training.

3. The third mistake is not conditioning for the specifics of each surf location or performing the same routine all the time. Just like on the ASP world tour, pro surfers are tested in all conditions as athletes. Some spots are fast and furious while others are long and calculating. Some spots require faster reactions, others require longer paddles or have reef currents to deal with. Sport Specific strengthening is a crucial element most people do not consider, so co-ordinate your training to coincide with where you will be surfing and when you know the swell will hit. Just surf training because your going on a surf trip to Indonesia is not specific enough.

Remember, you do not want to put on too much muscle, your goal is strength, strength endurance and power, not bulk. Work with a professional who knows what they are doing, otherwise you can create imbalances and inflexibility therefore surf slower not faster.

One of the greatest things about surfing equipment is that once you’ve purchased your surfboard and wet suit, everything else is fairly inexpensive. The most important things you’ll need if you’re taking up surfing are of course your surfboard, surf wear as well as high quality wax to keep from slipping off your board. Surfboard and wet suit pricing varies greatly however you don’t want to go cheap here.

Remember, in most cases, you get what you pay for. If you believe surfing is going to become a long-lasting passion, it’s really well worth spending a little bit more for top quality products. Wax can be bought inexpensively from surf shops, normally for under $10. Several of these shops will toss in the wax free of charge if you’re buying a surfboard or other more expensive items.

Choosing Your Surfboard

Your surfboard is going to be virtually the most essential item that you’ll want to research when considering surfing. There are different boards for various conditions as well and skill levels. The Malibu is a type of surfboard commonly used by beginners simply because its bigger, has thicker mals and is much is much easier and more stable to stand on. The most popular surfboard is the shortboard, aka thruster which is used to execute fast moves on waves and is about 5’8” to 6’10” long. The fish is a smaller version of the shortboard at about 4’8” and 6’0”. These board selections should have you covered when it comes to shopping for your surfboard.

Surfboard Fins

You attach fins to the bottom of your surfboard which helps support your board on the waves. You can buy both detachable and fixed glassed fins.

Surf Wear

If you’re planning on surfing year-round and the water temps are too frigid for board shorts, then you’ll want a good wetsuit. Wetsuit engineering as improved their performance and comfort over the years. They’re now super light, super stretchy and there are several varieties that you can purchase without zips. If you’re lucky enough to surf in warm water, you’ll be able to wear boardshorts. They are made of light weight, fast drying fabric. An easy alternative to wetsuits.

Leashes

Surfboard leashes are used to affix the board to your leg, ensuring that after you fall off the board you won’t need to swim back to the beach to recover it.

Surfboard Wax

Surfboard wax is applied to produce traction on the surfboard deck.

Deck Grips

Deck grips are another option instead of applying surfboard wax. They have an adhesive back that is utilized to permanently affix it to your surfboard.

Boardbags

Boardbags are a must have if you want to keep your surfboard safe and ding free while you’re transporting or storing it. They come in three styles, sock, soft boardbag as well as a hard case. There is a huge amount of different kinds of surfing equipment that you’ll see at your local surf shop and on the beach. Take your time to research your choices, ask questions and observe. And most of all have fun!

Summer is coming around once again, and that means good news and bad news for surfers in the UK. The good news is that you can lose the heavy winter wetsuit you have been using for the last six months, but the bad news is that unless you are spending your summer in Hawaii, you are still going to need to wear a wetsuit, albeit a lighter and more flexible model than your winter one.

Most winter wetsuits have a thickness of 5mm and 4mm, or 5/4. Come the summer months you will start to find this uncomfortable and clammy, as this thickness is unsuited to the hot weather. From May and June, most surfers will abandon their winter wetsuit and switch to a summer wetsuit which is normally 3mm and 2mm in thickness, or 3/2.

As with all wetsuits, the most important thing to get right with a summer wetsuit is the fit. Surfers in the UK will know that the sea can be cold even in the hottest part of the year, and the last thing you want is cold water swilling about inside your suit and causing you discomfort.

Consequently, it’s important that you check that the seals for the neck, wrists and ankles are fully watertight. The next step is to make sure there is no baggyness in the crotch area or the lower back at the base of the spine, because if water gets into your suit this is where it will all collect.

This requirement for close-fitting snugness needs to be balanced against your ability to move freely – the suit should not be so tight that it bites into the skin or constricts your blood supply. You should try to test the flexibility of a suit as much as possible when you try it on in a shop – run up and down the length of the store, bend your knees and do a few star jumps in each suit you try on, and then make a decision based on which one feels the most comfortable.

It is also useful to remember that different brands will be better suited to fit certain body types than others, so it is worthwhile trying on a number of wetsuits from various brands in order to get the best idea of what is right for you.

Of course the issue of different wetsuits for different body shapes is particularly relevant when considering the contrasts between male and female wetsuits. Ladies’ wetsuits require a different panel layout to men’s wetsuits, one that corresponds to the female body shape, especially in the chest and hip areas.

If you can’t afford an absolute top of the range summer wetsuit this year, your best course of action is to find a good medium-priced all-rounder which has good flexibility and is close-fitting and comfortable. Also look for one which is durable enough to survive heavy usage during the summer months, particularly in the knee areas, which are likely to come under more stress than anywhere else.

Fabulous Surfing Exercises – Straight from the Pros!

Surf’s up Dude! Surfing is arguably one of the coolest sports on earth. All the pros work out to achieve maximum skills and catch all the best waves. Do you have a work out regime to help up your surfing game? Implementing surfing exercises to help you ride more waves is a pretty smart move, wouldn’t you say? Start using the following techniques and you’re pretty much guaranteed to quadruple your wave count! No surfer forgets their first wave, a single moment in time combining the utmost balance and skill as you become one with the ocean. Conquer the waves like the pros do! You wont be able to wipe the smile off your face when you start noticing how these simple exercises work like magic.

As you probably know by now, surfing ain’t for the faint of heart. Huge waves and a wild ocean are enough to send anyone who’s not committed running in the opposite direction. You don’t have to be scared or intimidated by your current surf skills. Even the most advanced surfer benefits from proper training and conditioning. Being savvy on the waves takes skill, balance and strength of body and mind. You’ll need to be both physically and mentally fit in order to reach your full game. Pro surfers like Dean Randazzo are masters of their craft and will all tell you that they stick to a pretty regimented work out to make sure they never miss a wave. Here are a few surfing exercises recommended by Dean himself that you can start using today to help you surf to your highest potential. All you need to get started are a willingness to become the best surfer you can be, a medicine ball, and a good attitude! Most of these surfing exercises are designed to build core strength and flexibility.

1. Medicine-Ball Jackknife
Begin by grasping the medicine ball with both of your hands. While lying flat on your back, raise your legs straight up in the air and extent your arms up past your head. Tighten your abs and core completely and slowly with control bring your legs and arms up together until your body forms a V. Try to see if you can touch the ball to your feet without bending your legs at the knees. Hold this position for one count, then slowly return your limbs to the original position. Build up your strength till you can do three sets of 15 repetitions.

2. Swiss Medicine Ball Pullover
Start by sitting on a Swiss ball with your feet completely flat on the floor and your medicine ball firmly in your hands. Slide your body forward on the ball and slowly lie down with your thighs and torso parallel to the ground. Contract your abs tightly to raise your torso up as if you were throwing the ball forward. Hold this position for a single count, then return to the starting position again. Build up to doing three sets of 15 repetitions.

3. Dumbbell Shoulder Rotation & Dumbbell Flat Rotational Push
Start by standing with your feet about shoulder-width apart, keeping your knees slightly bent. Hold a 5-pound dumbbell in each of your hands. Begin by raising your arms out to both sides at shoulder level and move your hands in slow, controlled circles. It doesn’t matter what side you start on, but make sure to do 20 circles, then switch directions for 20 more. You need to keep each side even. To complete the dumbbell shoulder rotation exercise, drop your arms down to your sides and with slow controlled movements, swing your right arm back and over as if you were paddling through a wave. Do 20 repetitions with your starting arm, then repeat with the other arm.

For the dumbbell flat rotational push, start with a 25-pound dumbbell in each of your hands and lie flat on your back on a bench or raised surface. Hold the weights in close to your chest, with your palms facing down towards your feet. Quickly and with control, press the weights up and out, extending your arms as far as you can and simultaneously rotating your hands to come to a finish with your palms facing inward. Hold this for one count and then slowly return to the original position. Build up to be able to complete three sets of 15 repetitions for each work out.

4. Medicine-Ball Coil Jump
Begin by standing with your feet about shoulder-width apart, holding a medicine ball firmly in both hands. Extend your arms high above so the ball is straight over your head. Bend your knees slightly, then explode upward with controlled movement, bringing your knees up toward your chest as you jump up. Try to land as softly as you can and spring back up quickly. Again, build up to being able to complete three sets of 15 repetitions.

Pro Surfer Dean Randazzo does these exercises at least 3 times a week in addition to alternating swimming, jogging and of course, surfing! You never want to bulk up too much or become stiff…staying flexible and lithe is key to fully experiencing the benefits of the previous set of surfing exercises. Stretching and yoga are also great ways to make sure you’re getting the most out of your surf. Make surfing more enjoyable!

Brave those waves baby!