Surfing, once considered a leisurely ocean activity, has evolved into a high-performance sport. With this evolution comes the need for surfers, both recreational and competitive, to train more effectively, guided by science to enhance performance and prevent injuries. A recent study titled A Comprehensive Needs Analysis on Surfing Performance Factors and Training Methodologies, featured in the Journal of Strength & Conditioning, explores the critical environmental, biomechanical, and physiological demands of surfing. This in-depth analysis provides valuable insights into training methodologies aimed at optimizing performance while minimizing injury risk.
1. Environmental Factors in Surfing
Environmental factors such as swell size, swell period, tides, and weather patterns greatly impact a surfer's performance. For instance, long swell periods and moderate offshore winds provide optimal surfing conditions, while wave frequency, height, and break type (e.g., beach break, point break) determine the physical demands placed on the surfer.
According to the study:
Beach Break vs. Point Break: Surfers at point breaks experienced longer rides (average 14 seconds) compared to beach breaks (10 seconds). This disparity affects the duration of effort during wave riding, necessitating different endurance and strength training protocols depending on the break type.
Water Temperature: Cold water reduces motor control and movement velocity by 16% due to muscle stiffness, which significantly impacts performance during aerial maneuvers and balance. Wetsuit thickness and the added weight of protective gear in cold-water surfing require greater power output, which training programs must address.
2. Biomechanical Demands: Phases of Surfing
The study categorizes surfing into five phases: paddling, take-off (sprint paddling and pop-up), wave riding, stationary, and miscellaneous (e.g., duck-diving, returning to the lineup).
Paddling
Paddling accounts for 42-54% of a surfer's time in the water. It involves the latissimus dorsi and triceps during propulsion, and recovery movements are supported by muscles like the infraspinatus and trapezius. Scapular mechanics are crucial here, as imbalances can lead to shoulder injuries. The research shows that surfers exhibit greater shoulder internal rotation strength compared to external rotation, highlighting the need for balanced shoulder conditioning.
Take-Off (Sprint Paddle and Pop-Up)
The take-off is the most explosive phase, requiring a powerful transition from prone paddling to standing in less than a second. In fact, surfers need to move 75% of their body weight in this motion. Studies referenced in the report observed that stronger surfers completed the pop-up faster, with male surfers taking around 0.56 seconds, compared to 0.68 seconds for females.
Wave Riding
Wave riding demands significant lower-body strength, dynamic balance, and flexibility, especially for performing advanced maneuvers like aerials. Research found that competitive surfers with greater vastus lateralis and gastrocnemius muscle thickness demonstrated superior isometric strength and agility. Additionally, ankle mobility plays a critical role in landing maneuvers, and senior elite surfers had significantly greater ankle range of motion than junior surfers, with values of 14 cm compared to 10 cm for recreational surfers.
3. Physiological Demands of Surfing
Surfing requires a mix of anaerobic bursts (for paddling to catch waves) and aerobic endurance (for longer paddling sessions). The study measured surfers' heart rate and energy expenditure to assess these demands.
Anaerobic Contribution: About 6% of surfing time involves anaerobic effort, primarily during wave-catching sprints.
Aerobic Endurance: Surfers spend up to 60% of their session paddling at a moderate-to-high intensity, with heart rates between 137 to 177 bpm. The V̇O2 peak (maximum oxygen uptake) for competitive surfers averaged 44 mL/kg/min, which is similar to elite snowboarders. This indicates a high aerobic capacity, essential for paddling and wave riding.
Furthermore, during a 400-meter paddle test, competitive surfers completed the distance in 360 seconds compared to 452 seconds for recreational surfers, reflecting the importance of anaerobic power for competitive performance.
4. Training Methodologies
This section of the study focuses on how surfers can maximize their performance through structured training. Here's what the research recommends:
Land-Based Strength and Conditioning
The report emphasizes the importance of functional strength training. Surfing involves complex multi-joint movements, and therefore, exercises that improve the body’s ability to perform during surfing maneuvers are crucial.
Core Strength: An 8-week core training program with junior surfers improved overall sport performance. This involves exercises such as planks, rotational movements, and dynamic stabilization drills.
Upper-Body Strength: Closed-chain exercises targeting the shoulders and back are essential, given the high paddling demands. A paddle sprint test showed that upper-body strength training enhanced paddling speed over short intervals.
Lower-Body Strength: A vertical jump test revealed that competitive surfers had significantly greater jump force than recreational surfers, measuring 1740 N vs. 1471 N. Strengthening the legs through plyometric exercises and resistance training is key to improving explosive power during wave riding.
Injury Prevention
The study also presents practical guidelines to prevent common surfing injuries:
Shoulder Imbalance: Due to the heavy use of internal rotator muscles during paddling, programs should include exercises targeting external rotators and the parascapular muscles to prevent shoulder injuries.
Back Pain: Surfers often experience lower back pain from prolonged periods of trunk extension during paddling. Training should include spinal stability exercises like supermans and cobra stretches.
5. Practical Application for Coaches and Surfers
This study serves as a guide for surfers and coaches to implement scientifically-backed training programs. Coaches should tailor programs based on a surfer's skill level, environmental conditions, and specific physiological needs. For example:
Recreational surfers should focus on overall strength and endurance to improve paddling and reduce fatigue.
Competitive surfers should emphasize plyometrics, dynamic balance, and anaerobic power to maximize performance during high-pressure situations like competitions.
Conclusion: Elevating Surfing Performance Through Science
The findings from the A Comprehensive Needs Analysis on Surfing Performance Factors and Training Methodologies, as featured in the Journal of Strength & Conditioning, highlight the intricate relationship between environmental conditions, biomechanical movements, and physiological demands that define surfing performance. By applying scientific principles to training, surfers—whether recreational or competitive—can enhance their endurance, strength, and agility while minimizing injury risks.
The research emphasizes that optimizing surfing performance requires targeted training programs that cater to the unique challenges posed by the ocean environment. From explosive paddling to the precision of aerial maneuvers, a balanced approach combining strength, flexibility, and cardiovascular conditioning is key. Equally important is the focus on injury prevention, addressing the common musculoskeletal issues that can arise from repetitive movements like paddling.
As surfing continues to gain global prominence, particularly with its inclusion in the Olympics, the importance of evidence-based training will only grow. By leveraging the insights from this study, coaches and athletes alike can develop more efficient, surfer-specific training regimes that elevate their performance to new heights. The future of surfing is not just about riding bigger waves—it's about doing so with peak physical and mental preparedness, backed by cutting-edge science.
If you're interested in a surf-specific strength training program you can do at home - email us at info@surfreadyfitness.com
Thank you,
Paul Norris
You can watch my YouTube breakdown of this study here:
Comments