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World Surfers

@worldsurfers

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Catering to world-wide Frothers who want endless surf performance and injury prevention.
Exercise Physiologist, Exercise Scientist, Strength & Cond.👇🏼

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Love seeing this email!

Find my book at fluidsurfer.com 🌊

#fluidsurfer #thesurfersbible #surfperformance #surfinjuryprevention #surfstrengthconditioning @sydneystrengthconditioning

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Sick of standard core exercises and want a “fun” challenge? Try the 4 step Breakdance. Could carryover to dancefloor beast skills, you never know.
#sydneystrengthconditioning

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The performance side of surfing requires training which considers mobility, stability, agility, strength, conditioning, power, decision-making, ability to react quickly, ocean confidence and skills practice.
The injury-prevention side of surfing is often ignored until the later years of one’s surfing life. Chronic injuries can creep up slowly (or quickly with impact situations) as your body morphs into what is required in surfing as a unilateral (one-sided) sport. What this means, is that the act of paddling is fairly symmetrical yet once you get ready for the wave and from the moment you push up and bring one leg further forward than the other, you are now asymmetrical for the rest of your ride. Your hips are rotated, your back ankle and knee drops in, your torso is rotated, your neck is rotated to see where you’re going, and if you’re like most people you favor rights or lefts. If you are genius enough to surf switch-foot, you could potentially save yourself a lot of chronic overuse injuries, but this is rarely mastered.
Need help with your surf training? Head to surfstrengthconditioning.com

#surfstrengthconditioning #sydneystrengthconditioning #surftraining #surfinjuryprevention #surfperformance

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Currently dealing with an ankle sprain? Awesome, me too!

Try not to step on a stick that turns into a toe infection that leaves a foreign body in your toe over a month later, causing you to walk with altered mechanics on your hike, leading to a (grade 2) ankle sprain. 😅 Either that or the universe just wants you to slow down for a while..

After 3 days of complete rest, being unable to walk or drive anywhere (amazing when you’re solo travelling in an isolated location 🤩), I started these strengthening exercises. Recovery and ability to do these exercises will depend on your previous physical condition, how well you are sleeping/eating/managing stress and your degree of injury.

Here is Part 1. Start super slow and super light. I could not toe-off in walking or invert my ankle at all for 3 days. These videos were taken on day 5.
If tolerable, complete these exercises more than once per day.

I completed:
• Isometric Inversion - 5 sec x 3 reps per side (train both ankles). Increase time, reps and resistance as tolerable.
• Isometric Eversion - 5 sec X 3 reps per side. Increase time, reps and resistance as tolerable.
• Isometric Dorsiflexion - 5 sec X 3 reps. Increase time, reps and resistance as tolerable.
• Isometric Plantarflexion - increase time, reps and resistance as tolerable.
• Bilateral calf raises (assisted) - 10 reps, slow .
• Bilateral calf raises with knee bend combos (assisted) - 5 per direction, slow.
• Active ankle dorsi and plantar flexion range of motion - 5 reps per direction, slow. *In video, I am completing plantarflexion first and then dorsiflexion.
• Active ankle inversion and eversion range of motion - 5 reps per direction, slow.

More coming in Part 2.

#anklesprain #anklesprainrehab #inversionsprain #inversionsprainrehab #sydneystrengthconditioning

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Nasal breathing during moderate to high intensity exercise creates an oxygen shortage / carbon dioxide build-up and therefore helps to increase your CO2 tolerance. This can lead to the following benefits:

⚡️Enhanced oxygen delivery from blood to cells (Bohr effect) which this is essential to improving your cardiovascular fitness. Improving fitness depends on enhancing the release of oxygen to your muscles, organs and tissues. Increased oxygenation delivers nutrients to your cells and enables greater work output with less effort.

⚡️Bringing nitric oxide into the lungs to open the airways and blood vessels.

⚡️Improved removal of waste products from the cells.

⚡️Reduced heart rate for the same intensity of exercise.

⚡️Slower onset of fatigue.

⚡️Lower anxiety, increased concentration and feelings of calmness.

⚡️Longer and easier breath holds (eg. surfers, divers).
..
If you are tired and fatigued, check if you are over-breathing.

#breath #breathing #breathtraining #co2 #co2tolerance #surf #surfer #surfing #breathhold #lungcapacity
📷 @sydneystrengthconditioning #surfstrengthconditioning #worldsurfers

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Always start the session with something that could warm up your mind and body. If you are searching for a surf strength and conditioning coach, check out the link in bio. ☝️ @worldsurfers

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Strength and conditioning programs must be specific to each individual’s body, their chosen sport, their current strengths and weaknesses, their psychological state and the level at which they wish to compete. Strength training is not just about putting on muscle mass and lifting heavy weights, it is about creating co-ordinated, well conditioned muscles that function optimally. Strength training should not be confused with bodybuilding, powerlifting or olympic lifting. Successful surf strength and conditioning programs create light, athletic, mobile, flexible, strong bodies that have the ability to move fluidly and powerfully.

Everything you need to know is in bio. @worldsurfers 🌊
Photo credits to: Chris Whitey

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Father’s Day gift covered - whether he surfs or just wants to move those joints better, my Fluid Surfer book will teach him how to address mobility issues for each body area, from neck to feet.

Surf many more years with your old man!
Valued at AU $49.95, head to fluidsurfer.com 🌊
Found also at @surfingaushpc , @wickssurf or as mini-ebooks on @amazon 📷@andreas_winter 🙌 of surfer @caioibelli

#fluidsurfer #fathersday
#fathersdaygift #surf #surfer #surfing #surfdad #mobility #surfperformance #injuryprevention #sportsperformance

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Always on the search. 📷@wunderlust.media
#worldsurfers #milkyway #surfer #surfing #thesearch #southaustralia #seeaustralia #nature #travel #surf #waves #canon

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Chrissy surf gifts under $50! Get into them #fluidsurfer @surfingaushpc @wickssurf @powerlinez #christmas #christmasgift #surfing #surf #surfer

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“There was a golden light and the rush of energy draining under my feet ran through my whole body. This is what I live for, moments of truth to awaken myself to live out my dreamtime..” - @benjserrano ⬅ follow this dude! 📷@leroybelletphoto #worldsurfers #surfing #australia #surfer @dylanshapes

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Nature is perfect. 📷 @thefluidaperture and 🏄 @leahloves . #worldsurfers #worldsurf #perfectwave #nature #surf #surfing #surfer #ocean #love #surfer #perfection

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