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Fuel your summer surf sessions with plyometric explosive power training

Explosive leg power in surfing is a highly desirable commodity, whether you’re charging off the lip or simply popping up onto your board, especially in less powerful summer waves. Plyometric training may be just what you need to boost your summer wave count.

Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities

There are many different intensities with plyometric training, from basic skipping to vertical jumps, bounding, single leg jumps or box jumps. In addition to gaining explosive power, plyometric training will improve the ligaments, tendons and muscles of the legs, which can aid in injury prevention.

Before any plyometric training session it is highly advisable to follow a basic warm up of at least 10 minutes. You should aim to build your sessions up to at least 20 minutes two to three times a week for the best results.

Plyometrics (and any impact exercise) can increase the risk of injury if you don’t follow certain safety precautions. The tremendous force generated during these moves requires that athletes use them sparingly and with proper training.

The most important aspect of a safe and effective plyometric program is developing a safe landing technique. This means the athlete lands softly on the toes and rolls to the heels. By using the whole foot (and a larger surface area) for landing it helps dissipate the impact forces on the joints. The other key to proper landing is to avoid any twisting or sideways motion at the knee.

Plyometrics Safety Tips

•Plyometrics are recommended only for well-conditioned athletes
•You should have high levels of leg strength prior to performing plyometrics
•Warm up thoroughly before starting plyometrics
•Start slowly with small jumps and gradually build up
•Land softly (see above) to absorb shock
•Allow plenty of rest between plyometric workouts
•Stop immediately if you feel any pain in your joints
•Pay attention to Injury Warning Signs.
•Use footwear with plenty of cushioning
•Perform plyometrics on soft or cushioned surfaces only

Plyometric training may not be suitable for everyone – if you have any knee, hip or back injuries, then this type of training
should be avoided.

Tuck jumps (beginner)

Start by standing with feet hip-width apart, knees slightly bent and arms at the sides. Then use all your power to jump up bringing knees up to chest; try to land softly on the balls of your feet and repeat after 1-2 seconds.
Try this 5 times then rest. As your leg strength improves try taking your reps up to 10.

Double leg bounding (intermediate)

Start with feet hip-width apart as with the tuck jumps; try bringing the knees up to the chest only this time jump forwards landing on the toes lightly before repeating. Again try 4-5 to start then rest and repeat; as your leg strength improves try taking reps up to 10.

Split Squat Jumps (advanced)

Start with left leg extended and the right leg forward.
You may wish to find your balance before you start, then slowly bend the extended leg. As you do, use the other leg to explode upwards, bringing the extended leg up to the chest. Use the arms to gain more power through the movement; this will also aid with your balance.

This article was originally published in Carve surfing magazine, with photos by Mike Searle.

Physics of muscular power

Muscular power is determined by how long it takes for strength to be converted into speed. The ability to convert strength to speed in a very short time allows for athletic movements beyond what raw strength will allow. Thus an athlete who has strong legs and can perform the freeweight squat with extremely heavy weights over a long duration may get less distance on a standing long jump or height on a vertical leap than a weaker athlete who is able to generate a smaller amount of force but in a shorter amount of time. The plyometrically trained athlete may have a lower maximal force output, and thus may not squat as much, but his training allows him to shorten the amount of time required to reach his maximum force output, leading to more power from each contraction.