WHEN in training, Layne Beachley, the world surfing champion from Australia, focuses on the muscles in her back and stomach to help her to mount the board, and then on her legs to make manoeuvring through the water easier.
Working on upper body strength is most important for recreational surfers and while natural strength and agility help some beginners to learn fast, others can struggle.
Strength and basic fitness before starting can help to prevent injuries. Strains to the arms, shoulders and torso from paddling out, and to the legs from standing and balancing, are common. Stretching before and after should reduce the chance of muscle tears.
HYPER-EXTENSION: This strengthens muscles in the lower back and stomach used for paddling and standing and helps to protect the back from injury. Lie on your front with hands under your chin and elbows at right angles. Simultaneously, lift your upper body and legs a few inches off the ground, and hold for 20 seconds. The lower back, stomach and upper legs should feel the strain. Repeat five times.
Tomorrow: Swim training