Improve Balance on a Surfboard with These 3 Exercises

Getting better at surfing isn’t something that just magically happens overnight. Like any other sport, hobby or skilled trade, practice makes perfect. And this includes perfecting the fundamentals, ranging from diet and exercise to agility, speed, balance, and flexibility. Anyone can improve on and become a stronger surfer. Let’s dive into what it takes to improve balance.

If you’ve been surfing for a while, you no doubt have learned how to conquer balance challenges. However, this is certainly one area that can continue to improve over time, no matter how much of a master you may be. And by teaching your mind and body to be as prepared out of the water as it needs to be while in the water, you’ll see that your surfing will improve.

Let’s take a deeper dive into five on-shore exercises that can help improve surfboard balance and increase strength while in the water.

One Leg Balance with Eyes Shut

When you incorporate single-leg movements, you build the core strength and balance needed to maintain posture and position on a surfboard.

Here is how it's done:

  • To optimize on core stability, do the entire exercise while preventing your raised leg from touching the ground.
  • Start by standing on one leg with your hands placed on your hips.
  • Close your eyes
  • Continue to balance on one leg, eyes shut, for 30 seconds.
  • Switch legs.
  • If you want to challenge yourself, try balancing on a pillow or a slightly uneven surface.
One Leg Squat with One Arm Row

This exercise creates a huge amount of muscle activation throughout the body, while also improving overall stability. The movement mimics that of running and can be done either on solid ground or on a bosu, which will help to challenge the muscles even more and improve corrective stability.

Here is how it's done:

  • This exercise can be done at home but is best performed within a gym, as you will need access to a pulley.
  • Stand on your left leg and hold the pulley for the arm row with your right hand.
  • Using your right leg, bring the knee up to a 90-degree angle, as if you are running. As the right knee comes up, your right elbow should be brought in towards you, therefore lifting the weight in the pulley machine.
  • Repeat this movement for fifteen reps and then switch your standing leg.
  • If you want to challenge yourself even more and improve your core stability, use a bosu to balance on.
Yoga Tree Pose

This common yoga pose helps increase strength and improve balance in the legs. It will help you begin to feel more centered, steady and grounded. Balance on one leg. Hips Square. lightly touching. alignment principles, lift up on the toe to increase difficulty

Here is how it's done:

  • Stand with your feet together with your inner ankles and inner knees touching.
  • Bring your hands up and together at the center of the chest.
  • Shift your weight onto your right foot and bend your left knee up, moving it into the chest. Reach down and grab your left ankle, placing the sole of your left foot on your inner right thigh.
  • Press your left foot into the inner right thigh and your right thigh into your foot. This will help maintain the midline, a straight line of energy through the center of the body.
  • Square both hips to the front of the room, keeping your left knee moving out to the left.
  • Take 5-10 deep breaths. Release the left leg and repeat on the other side.

By performing these exercises, you'll begin to improve balance and stability. We look forward to seeing you in the water!

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