Exercises to improve balance in paddle surfing

Paddle surfing is a sport accessible to a large number of people. However, it requires a minimum of skill to extract its full performance, whether paddling or simply standing on the paddle surf board. For the latter, balance in paddle surfing is essential and here we are going to explain some ways to improve it with specific exercises and a training routine.

Why is it important to work on balance in paddle surfing?

Balance is one of the key points for paddle surfing. This sport is a fusion of stability and control, so it is important to master the art of staying on the board to get the most out and enjoy each route.

However, there are also factors that compromise the balance in paddle surfing, such as the waves or the force of the wind. With some practice it is easy to counteract the effect of these elements, but it also requires some physical preparation that will undoubtedly help you stay on your feet as long as possible.

Remember that paddle surfing is a sport that is practiced standing up, and that balance is essential to maintain that position. You will have to paddle with ease, change position and vary the course and speed without falling into the water. And for all this a good sense of balance is key, something that you will be able to achieve with some specific exercises.

How to keep your balance on the board?

There are some tricks that will help you keep your balance in paddle surfing, especially if it's your first time on the board:

• Horizon view: look straight ahead, with the horizon as a reference, and concentrate on it. This will not only prevent you from paying attention to other elements, but will also make it easier for you to keep your balance in the SUP.
• Movement is your ally: although it is easy to fall into the false logic that staying still makes it easier to stay on the board, the opposite is true. The paddling motion helps you gain stability on the board.
• Bent knees: if you lock your knees in a position where your legs are fully straight, the movements of the board will be transferred to your body and this will cause you to become unbalanced. By bending your knees, your legs absorb those movements and it is easier to stay stable.
• Position yourself in the center of the board: if you go too far forward or too far back on the deck of the board you will alter the behavior of the paddle board, making it more uncontrollable or less maneuverable, as well as leaving you in a situation where it is easier to fall into the water. Therefore, take the center handle as a reference and place your feet on each side to find that perfect balance point.

Ground exercises to prepare your body

Although it is not mandatory, it is highly recommended to work on preparing your body for paddle surfing before getting on the board. Some stretching and warm-up exercises will help you prevent injuries and overexertion, as well as prepare you for an intense day practicing this water sport.

Therefore, before going out into the water, it is advisable to spend a few minutes warming up. The shoulders and back are two of the muscle groups that work the most in paddle surfing. They are responsible for paddling, so it is important to activate them before going out into the water.

For the shoulders, perform front and side lifts, like flapping a bird. Then, rotate your arms back and forth completing circles on both sides of your torso. You can do the movements with one arm and then the other, or in unison, but remember to start slow until the joint is activated.

In the case of the back, you can perform rotational movements of your hips. Open your arms out to the sides and rotate your torso to one side and the other, thus activating your lower torso. For the lower back, place your hands on your waist, with your arms in a jug, and lean your body forward. Then, slowly raise your body, avoiding sudden movements. With your arms in a jug and your legs open, perform torso movements to the right and left.

The neck, because of its proximity to the back and shoulders, is another area that can be affected after a paddle surfing session if you don't warm up first. As a piece, draw circular movements with your neck, and move your head from side to side and up and down. Remember that all these movements with the neck should be done calmly, avoiding sharp turns that can cause dizziness or muscle injuries.

With these warm-up exercises you will be ready for a paddle surfing route. However, you should take it easy during the first few minutes on the board, going from less to more physical intensity to avoid injury or fatigue. And don't forget to stretch your muscles after each session, helping them recover sooner after exercise.

Basic core and leg training routine

If you are looking to work on your core and legs to improve your balance in paddle surfing, a basic training routine that you can do at home can include the following exercises:

• Squats: the king of leg exercises, the most complete and the one that offers the best results. Squats strengthen the quadriceps, hamstrings and glutes. If you add some weight, you will improve your strength and endurance, as well as strengthen your abs and lower back.
• Stride: stride exercises are perfect for working most of the leg muscles (quads, hamstrings, glutes and adductors). Add to this the fact that it also strengthens the core and helps improve stability on one leg, training both your knees and ankles.
• Plank: for the abdominal area, the plank is one of the easiest exercises and with more results that you can practice. It will mainly work the core (rectus abdominis, transverse abdominis, obliques and erector spinae), but it also has an effect on other muscles, such as the shoulders, pectoralis, dorsals, glutes or even the quadriceps and calves.
• Lateral plank: a variation of the plank more focused on the obliques and transverse abdominis is the lateral plank. In this case, you have to lean sideways on one hand and keep your hips in the air. Other muscles that benefit from side planks are the glutes, lower back, legs and shoulders.
• Mountain Climbers: this is more of an aerobic exercise, but has a significant anaerobic training load. Mountain Climbers mainly work the core, both the abdomen and the obliques, and strengthens the shoulders, triceps, pectoral and various leg muscles, such as the quadriceps and hamstrings.
• Backbridge: the back bridge exercise is focused on working mainly the glutes and hamstrings, but it also strengthens the core muscles or calves, so it is a good addition to your training routine to improve balance in paddle surfing.
• Deadweight: if the king of leg exercises are squats, the best exercise if you want to train many muscles at the same time is the dead weight. This workout mainly strengthens the glutes, hamstrings and lower back. However, it also works the core for stabilization of the upper body, the back (dorsals and trapezius), the quadriceps and even the forearm muscles, which will help you to have a stronger grip on your hands.

Remember to perform all these exercises with weights and intensities adapted to your body. Do not hesitate to consult a professional if you have any injury about the suitability of these exercises and training routine.

If you want more paddle surf content, don't forget to follow us on our social networks.

Life is a journey to be experienced!