In surfing, the majority of time is spent paddling rather than riding waves. The effectiveness of your paddling technique directly impacts the number of waves you catch, your endurance in the water, and your long-term participation in the sport. By refining your paddling mechanics, you can ensure not only short-term gains but also sustain your passion for surfing over the years. This article outlines five essential exercises designed to enhance your paddling skills and overall performance.
Understanding the Importance of Paddling
Shoulder injuries are the most prevalent chronic injuries among surfers, largely due to the significant amount of time spent paddling. Improving your paddling technique starts with enhancing your posture and upper back (thoracic spine) mobility. If you have a sedentary lifestyle, particularly one that involves long hours sitting at a desk, you likely suffer from poor posture. This can result in joint misalignment, limited range of motion, decreased force production, increased tissue stress, muscle strain, and joint degradation.
Key Components for Effective Paddling
To build an effective paddling technique, focus on three main components:
Mobility and Joint Health
Prioritise exercises that enhance mobility in your upper spine, shoulder blades, and shoulders. Maintaining good joint mobility is crucial to preventing joint discomfort, inflammation, and soreness as a result of forcing range that you do not own. Exercises that target these areas help improve range of motion and functionality, reducing the risk of injuries and ensuring smoother, more efficient movement.
General Fitness and Conditioning
Engage in regular physical activities that boost cardiovascular health and overall body conditioning. Activities such as high-repetition strength exercises, low-repetition strength/power training, and aerobic exercises (running, swimming, cycling) help build endurance and improve work capacity. Incorporating various forms of exercise ensures you develop the necessary aerobic and anaerobic conditioning for surfing.
Sport-Specific Strength Training
Develop endurance, strength and power in movements specific to surfing. Key exercises include pull-ups, which build upper body strength essential for paddling. Single-arm pulling and rowing exercises target the muscles involved in paddling, promoting balance and symmetry in movement. Incorporating back extensor and postural exercises enhances spinal stability, crucial for maintaining proper alignment and preventing injury while riding waves. Deadlifts, renowned for their ability to strengthen the posterior chain, offer benefits in both power generation and injury prevention. Additionally, exercises focusing on middle and lower trapezius strengthening contribute to shoulder stability, ensuring optimal performance and longevity in the water. Complementing these movements with posterior shoulder strengthening exercises helps prevent imbalances and potential shoulder injuries common in surfers. Finally, core training rounds out the regimen, providing the foundational stability necessary for executing manoeuvres with precision and control. By prioritising correct technique and comprehensive training in these surf-relevant movements, surfers can enhance their performance, resilience, and enjoyment of the sport.
Here are five targeted exercises to help surfers optimise their paddling mechanics:
1. Shoulder Clock Exercise
This exercise focuses on increasing shoulder mobility and upper spine rotation. Start with body weight, and gradually add 1-2 kg weights to challenge shoulder stabilisers. Elevate your body so your arm can move freely, allowing for greater mobility demands. Perform 5-10 repetitions per side, daily.
2. Prone Overhead Shoulder Hovers
This exercise builds strength with your shoulders in flexion and external rotation. Begin with bodyweight resistance, and progress to holding small weights if necessary. Aim for 10-15 repetitions to enhance the balance between your downward pulling strength and the opposing muscles.
3. Shoulder Hanging for Mobility and Control
Hanging exercises improve shoulder mobility and scapular control. Start with double-arm hanging (10-20 seconds), progressing to single-arm hangs. Aim for 60-second holds for both arms and 15-20 seconds for single-arm hangs. Mix grips (overhand, underhand, neutral) to enhance grip strength and shoulder range of motion.
4. Shoulder Shrugs in 5 Different Positions
This multi-angle exercise enhances shoulder blade mobility and control. Positions include:
- Hands and Knees: Keep your core stable while moving your shoulders.
- Cobra Position: Focus on shoulder movements.
- Inverted Position: Hold body weight over your shoulders, moving shoulders up and down.
- Crab Position: Elevate your hips and perform shoulder blade movements.
- Hanging Shrugs: Progress from static hanging to dynamic shoulder movements. Perform 10 repetitions in each position daily.
5. Pull-Ups for Strength and Power
Develop strength in key pulling muscles, such as the lats and upper back, with wide-grip pull-ups. Use resistance bands if needed, and focus on maintaining good form. As you progress, vary grips (narrow, mid-width, wide) to challenge different muscle groups.
Building a Strong Foundation for Surfing Success
Consistency and correct technique are vital to improving your paddling strength and endurance. Incorporating these exercises into your routine will enhance your performance in the water and reduce the risk of injury. Always listen to your body, advance at your own pace, and consult professionals when needed. Whether you’re new to surfing or a seasoned veteran, investing in your paddling fitness will enhance your enjoyment of the sport and help you forge a deeper connection with the ocean.
To explore flexible, comprehensive strength and conditioning programs tailored for surfers, visit surfstrengthconditioning.com
Article by Michelle Drielsma
