The following text is a report from the British Surfing Association annual surf school meeting held at Fistral Beach, Newquay, Cornwall.
The Guest Speaker presentation: By Glen Eldridge MSc
“Current Best Practices & recommendations for correct Warm Up & Cool Down for Surfers/Surf Schools”
Why warm up?
Injury prevention or
Novice vs Skilled surfer
Why warm up?
Early research utilised animals
More force & greater muscle length before injury occurred
Early warm-ups incorporated CV and static components
What are the benefits?
Increased blood flow
Muscle & tendon length
Reduction of abnormal ECG
Lower blood pressure
Is this a good thing?
When to use it
As part of a daily training routine
After physical activity
Later rather than earlier in the day
Dynamic Specific warm-up
Dynamic series of movements including bouncing & skipping etc that actively prepares muscle & tendons for activity, in a safe & controlled manner.
Dynamic specific warm-up
The specific advantages are;
Maintenance of body temp
Sport specific (neurological stimulation)
Enhances coordination (motor unit recruitment)
Increases muscle contractility
Psychological (focusing on specific elements of activity)
5-10 min cardiovascular component
Warning: start conservatively until movement has been mastered!
Lower body-quadriceps, hamstrings, calves, Achilles, hip flexors etc
Upper body-shoulder posterior/ anterior deltoid, teres minor) latissimus dorsi, rhomboid, upper trapezious, infraspinatus
The warm up
-(refer to hand out for full details)
(refer to hand out for details)
Upper body-wind mill
Progression half press up
The warm –up
-Over the fence
(Refer to hand out for details)
* Preparing mind & body for action
* Increased efficiency (motor unit recruitment)
* Increased O² transport & release
* Reduced musculoskeletal injury
* Accounts for hyper- mobility syndrome
* Pre-performance rountine
* Systematic & progressive
* Specific-related to activity (neuromuscular)
Ankle pops Lightly bounce off both toes while keeping the knees very slightly bent. This is very similar to a skipping motion, except that it is performed while moving forward. The idea is to introduce progressively more range of motion as you move through the prescribed distance.
High knees This is basic running from while bringing the knees up higher than normal-ideally beyond the waistline. Aim to keep your feet moving as fast as possible and your ankles, knees, hips and shoulder facing forwards
Butt kicks Similar to high knees except you keep you thighs perpendicular to the ground while kicking your heels up towards your backside. Again, move fast and keep ankles, knees, hips and shoulders in alignment.
Carioca moving laterally to your left, cross your right foot in front of your left, then step with your left, then cross your right foot behind the left and repeat aim for as much hip rotation as possible and keep those feet moving fast! If preformed correctly, this looks like a new dance move!
Step Slide Assume a low athletic position with your feet slightly wider than shoulder width apart, you’re ankles, knees, slightly bent. Pushing off your right leg, slowly step laterally to the left with your left leg, then slide your right leg back to its original position, making sure your feet don’t touch or cross