Core Training
Swiss Ball Plank
Core Strength Training For surfing Performance
The muscles of the trunk and torso act to stabilize the spine, pelvis and shoulder girdle. From this solid, balanced base the limbs can be moved powerfully and under control. In fact before rapid movements of the extremities can take place, IE surfing movements!
Core strength training differs from many traditional weight training routines by working both the lower back and abdominals in unison. The same is true for the upper and lower body. All athletic movements incorporate the core in some way. Very few muscle groups are isolated. Instead the whole body works as a unit and core strength training endeavours to replicate this.
What are the benefits of core strength training to the surfer?
•Greater efficiency of movement
•Improved body control and balance
•Increased power output from both the core musculature and peripheral muscles such as the shoulders, arms and legs
•Reduced risk of injury
•Improved balance and stability
•Improved surfing performance!
If you have no kit you can try a basic front plank.
postion yourself so that your toes are on the ground and your elbows are directly below your shoulders, then raise yourself up, keeping a straight line from your shoulders to your ankles,so that your elbows and toes will support your body.
Use your tummy muscles to maintain the position, keep your head in line with your spine and try not to stick your bottom in the air!
What is core training? The idea of core strength training is to strengthen the muscles surrounding the torso and spine, in particular the muscle group know as the transverse abdominals. These trunk muscles act as a natural girdle, stabilising your pelvis and supporting your torso.
It’s said that traditional exercises do not work the core and have little effect on core strength, as they do not work the trunk stabilisers. But training your core and learning how to turn on your core can help with pelvis stabilisation, also building better balance and posture by correctly aligning the body.
A good first step is to get yourself a stability ball. Stability (or Swiss) Balls are readily available and if you’re keen on improving your surf strength then they can be a great bit of kit.
Choose a ball that’s the right size for your height. Most balls will come with basic guidance and information. If you want to get the most out your ball it can also be used for balance training or a free weights program that will boost your overall surfing performance.
If you’re keen to get started, try these simple core exercises. As with all training, follow a basic warm-up of light cardiovascular work and stretching.
The plank
The start position: Drape your body over the ball, place your palms flat on the floor in front of you and extend your legs straight out behind you. Slowly walk your hands forward until the ball is beneath your shins. Keep your legs together and point your toes. Align your shoulders with your wrists and spread your fingers wide apart for support.
Maintain good spinal alignment: keep the back straight and in line with your head. If your belly is left to sag down then you’re not engaging your core properly. Shoulders should be kept in line with the wrists. Try holding this position with the tummy muscles tight and contract your abs to make a flat surface. Try holding this position for 15 seconds then rest and repeat
three to four times; as you get stronger hold for longer.
The basic crunch
Sit on the ball and slowly walk your feet forward, letting the ball roll back until your entire torso from shoulder blades to hips is supported by the ball.
Place your feet flat on the floor, hip width apart, and bend your knees 90 degrees. Put your hands, fingers unclasped, lightly on your head. Take a moment to stabilise yourself then begin to exhale, as you do so slowly curl your torso upwards. You should feel your abs contract, and then slowly lower your body back down to the start position. Don’t press the head forwards or pull on the head as this can put stress on the spine.
Oblique crunch
Sit on the ball, slowly walk the feet forward, letting the ball roll back until your entire torso is supported by the ball. Place your feet flat on the floor, hip width apart and bend your knees 90 degrees. Lightly place your hands on your head and slowly raise your shoulder blades being careful not to roll off the ball. As you do so twist your left shoulder towards your right thigh. Then reverse the movement and continue from left to right for six to eight reps then rest. Concentrate on twisting your shoulder, not your elbow.
Tip: As you advance, you may need added resistance to make your core workouts more effective. If you’re unsure of what direction to take with your core training then seek professional advice.
This article was originally published in Carve surfing magazine, with photos by Mike Searle.
Core Strength Training For Reducing Back Problems & Injuries
Weak or poorly controlled core muscles have been associated with low back pain, this can be a real big problem for surfers! The back muscles are responsible for movements such as extension and flexion of the spine and rotation of the trunk.
Excessive or uneven shock on the spine may lead to back problems. This may be exaggerated because weak core muscles lead to improper positioning or a forward tilt. In many exercises that use the back muscles, the abdominal muscles contract isometrically stabilizing the body.
The stronger and more correctly balanced the core muscles are, the less the uneven strain on the spine.
The Myths of the Abdominal Crunch
It is time to educate folk that no amount of crunches alone will give you a six pack. Why? Because no matter how much you work your abdominals to death, you will never reduce the fat by relentless sit-ups. It is that clear-cut. You cannot spot reduce. You are more likely to give yourself poor posture, bad back or muscular imbalances. And any of these exercises or so called ‘ab’ machines and gizmos will not eliminate the layer of fat that lies on top of your abs without you first addressing more important factors first like nutrition and digestion and working the abdominals as a whole, not just through constant flexion of the spine (i.e. Crunches).
Check out some of the Abdominal training myths and why they may fail to work
Relentless Sit Ups / Crunches A very overused exercise but excessive floor crunching can lead to shortening your abdominal wall, pull your head forward and encourage poor posture. Think Neanderthal!! It can also lead to stress on the lower back and neck and easily through poor technique work the hip flexor muscles and not the abdominals, which completely defeats the purpose. Now there is a place for crunches, for example, with proper use of a Swiss ball and only incorporated into an integrated abdominal workout. Always seek help with a qualified trainer beforehand and if you suffer from a bad back, then eliminate altogether.
Abdominal Machines
No ‘ab’ machine works your muscles in a functional manner (there is nothing functional to movement sitting on a machine and crunching forward). This will do very little to remove fat from your midriff.
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