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Chapter 1
Purpose: To subscribe a fitness development plan forpaddling on a surf board.
Why: Because surfing is unique, and not a mainstream sport. There are not many programs designed to strengthen the muscles used for paddling.
Purpose: To subscribe a fitness development plan forpaddling on a surf board.
Why: Because surfing is unique, and not a mainstream sport. There are not many programs designed to strengthen the muscles used for paddling.
PhasesThe Reach Phase: Shoulder joint/Shoulder girdle
ProtractionUpward elevationFlexionAbduction & Horizontal abduction
Elbow jointExtension
The Pull Phase:Shoulder joint/shoulder girdle
Downward rotationRetractionAdduction & horizontal adductionExtension
Elbow jointFlexion
ShouldersShoulder Girdle:
Muscle Contraction type Phase
Levator Scapulae Concentric Pull phase
Pectoralis minor Concentric Pull phase
Subclavius Concentric Reach phase
ShouldersMuscle Contraction type Phase
Deltoid Concentric Reach & Pull
Pectoralis major Concentric Reach & Pull
Rotator cuff muscles:SubscapularisSupraspinatusInfraspinatusTeres minor
Concentric Reach & Pull
Coracobrachialis Concentric Pull
Teres major Concentric Pull
Shoulder joint
Strengthening ShouldersExternal Rotator Cuff:Lie on the ground sideways one arm holding head other on hip. (place towelIn between arm and hip)With a dumbbell in hand raise arm to be in line with your body.Lower arm 3 sets of 15-20 reps. each arm for endurance trainingLateral & Front Deltoid Raises:Stand feet shoulder width apartLateral-Dumbbell handles parallel (palms together) Front- Dumbbell handles in line (thumbs together)Raise Dumbbells to the height of shoulder and lower 3 sets of 15-20 reps.
Back
Muscle Contraction type
Phase
Trapezius Concentric Pull phase
Rhomboid Concentric Pull phase
Latssimus dorsi Concentric Pull phase
Serratus anterior
Concentric Reach phase
Seratus Anterior Straight arm Push up: In plank position elbows straight Lower body by bringing shoulder
blades together Push up and round out shoulders 3 sets of 20 reps. Add regular push ups for advanced exercise
Trapezious stability ball reverse flys: Using a stability ball lay face down with arms extended to sides With dumbbells in hand imagine a clock on the ground raise your
hands to 9 and 3 o-clock, 10 and 2 o-clock, and 7 and 4 o-clock 1 set each 8-10 reps
Strengthening Back
ArmsMuscle Contraction Type Phase
Biceps Brachii Concentric Pull
Brachialis Concentric Pull
Brachioradialis Concentric Pull
Triceps brachii Concentric Pull
Pronator teres Isometric Reach & Pull
Flexor muscles in forearm:Carpi ulnaris/radialisPalmaris longusDigitorum superficialilis/profundus
Isometric Reach & Pull
HandsMuscle Action Contraction
type
Flexor Carpi RadialisPalmaris Longus Flexor Carpi Ulnaris
Flexion of Elbow, Wrist
Concentric
Flexor Digitorus ProfundusFlexor Digitorum Profundus Flexor Pollicus Longus
Flexion of Elbow, Wrist, Fingers,Thumb
Pull Phase: isometric till the last part of the phase which is concentric
Extensor DigitorumExtensor Carpi Radialis Extensor Carpi Ulnaris
Extension of Elbow
Concentric
Strengthening ArmsStability Ball Push ups: Using a stability ball place hands shoulder width apart on sides of
ball Feet should be slightly apart Lower body to stability ball Push body up from stability ball Beginner: 5-8 reps; 3 sets with 30 seconds rest between sets Intermediate/Advanced: 15-20 reps; 3 sets with a minute rest
between sets
Bicep Curls: With elbow to sides and bar close to legs, lift bar towards chest 3 sets of 12-15 reps.Tricep extensions: Elbows near ears lower bar towards back Raise bar over head 3 sets of 12-15 reps.
Lower Back & Abbs
Muscle Action Contraction type
Erector Spinae Extension of spine Isometric
Quadratus Lumborum Extension of spine Isometric
Rectus Abdominis Flexion Isometric
Strengthening Lower back
Using a stability ball lay face down with arms extended to sides or behind ears
Extend backwards 3 sets of holding the extension for a minute. Side planks: these target the obliques. You place one
forearm on the ground and balance on the side of your foot.
Weighted planks: the standard plank done with weight on your back. Use caution as you need to ensure that you keep your back straight despite having added weight.
One arm, one leg planks: perform the standard plank but either extend one arm or lift one leg off the ground. Alternatively, lift one leg and the opposite arm off the ground at the same time. This will require good balance and help further strengthen your core.
LegsMuscle Action Contractio
n Type
Rectus Femoris Knee Extension Isometric
Sartoris Knee Internal rotation Isometric
Gluteus Maximus Gluteus Medius
Posterior Pelvic RotationHip Extension
Isometric
Semimembranosus
Posterior Pelvic Rotation. Hip Extension
Isometric
Semitendinosus Posterior Pelvic Rotation. Hip Extension
Isometric
Adductor Magnus Hip Extension Isometric
Biceps Femoris Hip Extension Isometric
Flexor Digitorum Longus Flexor Hallicus Longus
Plantar Flexion of Ankle Isometric
Gastrocnemius Plantar Flexion of Ankle Isometric
Peronevs Brevis Plantar Flexion of Ankle Isometric
All Linear Motion/ Translatory Motion/ Rectilinear Motion because they occur in a straight line.
Strengthening legsQuads-Hamstrings-Calfs Wall sits:
Get into a squat position Make sure your legs make a 90 Degree angle Keep your back tight to the wall 1 minute 3 times For more advanced 2 minutes 3 times. Raising one leg
straight at a time.
These exercises simulate the isometric contractions that occur when paddling on a surf board in order to strengthen you want to create the same static movements.
Laws: A Dynamic equilibrium must be kept in order to maintain the speed and direction a surfer is
paddling. Law of Inertia- A body in motion tends to remain in motion at the same speed in a straight line
unless acted on by a force; a body at rest tends to remain at rest unless acted on by a force. EX: Forces acting upon the body: gravity (balance legs and back) and kinetic friction (sliding
friction) of water and waves on the board (upper body trying to get through the water)
Law of Acceleration- A change in the acceleration of a body occurs in the same direction as the force that causes it. The change in acceleration is directly proportioned to the force causing it and inversely proportional to the mass of the body.
EX: Strengthening the muscles needed for paddling will result in a faster velocity needed to get over a wave. You do not want to change direction if you want to get to the wave on the fastest rout possible.
Law of Reaction- For every action there is an opposite and equal reaction. EX: You paddle by pushing the water backward to move the surfboard forward. Ground reaction force- water pushes up on the surfboard as our weight pushes down on the
water’s surface
Lever 1st & 2nd class Resistance arm and force arm move in the same direction 1st Balanced movements, Speed and range of motion, force motion Ex: Erector spinae extending the head on cervical spine Triceps brachii in extending the
elbow 2nd Force motion Ex: Gastrocnemius and soleus in plantar flexing the foot to raise the body on the toes.
Correct Form When Paddle
Balance yourself by lay on the center of the board, the tail and nose of the board should not sticking too far out of the water.
Head: looking forward
Back: arched to bring shoulders and head up
Legs: together to keep balance
Correct Paddling TechniqueHands: CuppedArms: One arm should be in the water at a
time Arm One Pulls the water while Arm Two is
Reaching to enter the water.
SummaryREFERENCES:
Paddling is the introductory part of surfing ,its fundamentals will prepare you for surfing in its whole. The major muscles used are the deltoids, Latsimus Dorsi, Trapezious, Rhomboids. In order to train effectively one must use endurance based exercises. This will increase the ability to paddle efficiently with out fatigue.
Floyd, R. T. (2009). Manual of Structural Kinesiology. Seventh ed. New York: McGraw-Hill Higher Education. Print. Adams, Scott. (2009). "Surf Stronger Fit Tips, Free Surf Fitness Training Tips and Advice." Surf Stronger. Home of the Original Surfer's Workout. Improve Core Strength, Power and Flexibility for Surfing. Golden Coast Productions, Web. Accessed on 02 Dec. 2010. <http://www.surfstronger.com/tips/ViewTip/18>. 2007. "Paddling Out." San Diego News, Local, California and National News - SignOnSanDiego.com. Union-Tribune Publishing Co., Web. Accessed on 20 Nov. 2010. <http://www.signonsandiego.com/feature/62/pagethree.html>.
2009."YouTube - Surf Stronger TV: Shoulder Exercise Video." YouTube - Broadcast Yourself. Web. 07 Dec. 2010. <http://www.youtube.com/watch?v=ji8u4n8CYA&feature=related>.
