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Lower Body Strength
Muscular
strength in your legs and hips is critical for surfing. This ties in a lot
with your core strength and balance.
With
increased leg strength you will be able to perform more technical manoeuvres
whilst maintaining good form and balance. You will also be able to absorb
any forces more effectively when landing tricks.
Important
functional exercises for improving leg strength are squat & lunge
variations, as well as jumping & landing exercises.
You
also need to make sure that any leg strength program incorporates exercises that
work on the hip extensors (hamstrings and glutes) so that your leg muscles
remain balanced. This is important for both performance and injury prevention.
Here
are some example exercises from our program Total Surfing Fitness -
Functional Training for Surfers:
Split
Squat
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Start
in a lunge position with one foot in front of the other.
-
Keeping
your body in an upright position, lower your back knee towards the
ground stopping just short of touching.
-
Your
front knee should end up directly over your ankle.
-
Push
back up to the start position.
 
One-Leg
Straight-Leg Deadlift (One-Leg SLDL)
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Start
with a dumbbell in one hand opposite your support leg.
-
Bending
forward from the hips and keeping your back straight, slowly lower the
dumbbell towards your opposite foot.
-
Your
free leg should elevate behind you in line with your trunk.
-
Both
knees can be slightly bent.
-
Attempt
to touch the dumbbell to the ground just on the outside of your opposite
foot.
 
To
start improving your surfing fitness, download our free functional training
program:
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Training Program
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Total
Surfing Fitness - Functional Training for Surfers
For
the complete exercise program designed
specifically for surfers, download Total Surfing Fitness - Functional
Training for Surfers.
Total
Surfing Fitness - Functional Training for Surfers is your complete guide
to functional training for surfers including 12 weeks worth of exercise
programs to get you in peak condition to hit the surf.
To
download Total Surfing Fitness - Functional Training for Surfers, click
here.
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