SURF TRAINING IN ULUWATU

How to Get Fit for Surfing: Beyond the Waves

The Secret No One Tells You About Surfing

Have you ever thought that surfing is just a matter of getting on the board? The truth is, the waves are only half the story. Surfing is an incredibly complete sport, a dance between your body, mind, and the ocean. At Fetch Surf Concept, we believe that to fully enjoy the waves of Uluwatu from your very first session, you need to train beyond the water. The real secret to surfing better is preparation.

Can you imagine losing three surf days because you're too tired? Uluwatu is one of the most spectacular waves in the world, and its power requires a titanic effort, especially when paddling. That's why at Fetch Surf Concept, we want to help you enjoy this experience from the very first wave.

 

1. The Athlete's View: The Physics of the Surfer

 

If we look at surfing as a sport, we understand that it requires specific physical training to get the most out of every session. You don't need to be an elite athlete, but you do need a body that is ready.

Cardio: Stamina for Maximum Performance

Surfing isn't a sprint. Your maximum effort won't exceed the aerobic threshold, meaning your heart rate won't go above 145-165 bpm. Still, good cardiovascular training (at least twice a week, at 70-80% of your heart rate capacity) will help you maintain your endurance and, most importantly, recover quickly and efficiently between waves.

My favorite exercises to improve paddling:

1. Paddling on my surfboard in the ocean

2. Paddling on my surfboard in the Olympic pool

3. Long distances on a ROWERG machine

4. Swimming

5. Boxing class

Strength: The Power That Carries You to the Wave

Your upper body, especially your arms, shoulders, and back, is the most used part of your body during a surf session. In fact, you spend more than 60% of your time in the water paddling. Strength training is crucial to strengthen these muscles, prevent injuries, and correct the imbalances created by surfing. As you prepare, you must work on building muscle tissue and, most importantly, transforming that strength into a useful and specific power for your sport.

Body Control: The Secret to Rapid Progress

Having good control over your body will help you understand how to move on the board. In my personal experience, improving my body control has helped me improve my surfing and, above all, has given me more confidence in and out of the water. Training your mobility helps you understand your body's limits and identify any limitations that might interfere with your performance during a surf session.

 

2. The Key Muscles in Each Movement

 

It's hard to isolate a single muscle, as your body works as a chain. However, we can identify the main muscles activated in each action:

 - Paddling: Shoulders, biceps, lats, pecs, and triceps.

 - Take Off: Pecs and triceps.

 - Pumping (generating speed): Quads and hamstrings.

 

3. The Surfer's Mindset: Train Your Mind for the Perfect Wave

 

Besides physical preparation, your mindset is the second barrier to overcome in surfing. The ocean is not our natural environment, which is why it is vital that you learn to manage the stress and emotions that arise when you are in the water. As our students tell us, the best form of training is information: understanding what will happen in the sea and knowing what to do in every situation.

Those who master their mind master their body and emotions. To control fear and your subconscious, we always recommend looking for conditions that suit your level. This way, you can focus on learning without your body's protection system blocking you. In my own experience, I have always used five principles to improve my performance and control my emotions:

1.Physical Control: The control of your emotions is directly linked to your physical performance. Training your body with strength, cardio, or body control gives you the confidence to face any situation.

2.Breath Control: In moments of high stress, controlling my breathing has always helped me manage my emotions better, as I could regain control of my body and mind through my breath.

3.Positive Self-Talk: Negative self-talk creates a series of recurring thoughts that can sometimes sabotage your session. It is crucial to avoid thoughts that generate stress and build a mindset of confidence.

4.Visualization: Visualizing what you want to do in the water is essential for improving your performance and your technique.

5.Taking Care of the Sensations: It was always very important for me to take care of the sensations during my surf sessions, as they are an important part of my memories. If I have good memories of these sessions, I can turn these feelings into extra motivation to go back to surfing.

4. Your Guide to At-Home Exercises for Surfing

Here are some simple but effective exercises that will help you prepare for your next trip:

Inverted Pull-ups: Excellent for strengthening your paddling motion.

Close-grip Push-ups: Perfect for improving your take-off.

Hip Bridge: To strengthen your hips and connect your upper and lower body.

Squats: A fundamental movement to generate energy that you will transform into motion on the board.

Lunges: They strengthen one leg at a time to improve balance and knee stability.

Abs: Core stabilization is key for all sports, including surfing.

Photo: Magali Dalix - Sportperson - Surfer

Conclusion: Surf with Confidence

Surfing isn't just about the wave you catch, but about the journey you take to get there. Preparing your body and mind will allow you to ride the waves of Uluwatu with confidence, safety, and, most importantly, enjoy every moment of your experience in Bali.