Beginners Guide to Surf Safety & Surf Etiquette

Beginners Guide to Surf Safety & Surf Etiquette

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Beginners guide to Surf Safety & Surf Etiquette

 

Learning to Surf is one of the most fun and life changing experiences you can have, and for lots of people journey that can last a life time. But before you start it’s really important to have a basic understanding of all the safety elements associated with surfing before getting in the water .Below we have out lined some simple tips to help keep you safe in the water and make your surfing experience as pleasurable and as safe as possible.

Things to know before you go

Have a Lesson: If you are starting surfing have a lesson by a qualified School/instructor. Here you will be introduced to the sport in a safe environment.

Be a Good Swimmer: Do not attempt surfing unless you can swim.

Always let somebody on land know where you have gone and when you will return.

Check the weather and tides before you paddle out. Learn to observe the ocean so you can identify rips, wind changes and other hazards.

Check Equipment: Make sure your equipment; especially your leash is in good order. Remember it is much easier to spot a brightly coloured surfboard or wetsuit at sea in the event of you requiring rescuing. Consider other safety equipment.

Protect your Head: When you “wipe-out” always protect your head with your arms.

Help Others: Should you see a surfer in difficulty in the water DON’T DELAY phone 112 (EU) or 999 (UK) and ask for the Coast Guard. Even the most experienced surfer may at some time require assistance.

Know First Aid: Every surfer should obtain first aid and water safety training you might just save a life of a friend or fellow surfer.

Always be aware of other surfers:      around you, never let go of your surfboard if caught inside unless you are      100% sure that there is no one behind you.

Stay With Your Board: If you  find yourself in difficulty it is important to stay calm and always stay      with your board.

Fit to surf

“Making sure you are fit enough for surfing is a key part of staying safe”

Knowing how to swim is the best defence against drowning. Swimming instruction at an early age is a crucial step to protecting the surfer from injury or death.

You need Reasonable fitness and be able to swim. For your swimming ability you will need to be able to swim comfortably for at least 500m.   (Remember the bigger the surf the harder it’s going to get and the stronger your swimming will need to be.

Your fitness will also influence how long you stay in the water for (the fitter you are the longer you can surf)

Protect your self

Don’t dive head first: (protect   your head and neck) When falling off a surfboard or “wiping out” try to fall   flat always extending a hand ahead of you. Try to land feet first if possible   and always protect your head with your arms.

Sun protection: SPFs of at least 15, which block 93 % of UVB rays. While  Higher SPFs may be advisable for   sun-sensitive individuals, skin cancer patients,

Rash guards:  helps protects against sun damage. They also help protect against rash caused by an   allergic reaction to

Wetsuit: Using a wetsuit especially   the correct wetsuit when water temps are cold lower your Risk of hypothermia

Use the  wetsuit guide to help keep you self safe and warm in the water.

Wetsuit-Chart-v2

Use A leash: Surfboards should   always be used with a leash. If the wave is keeping you under and you are   unable to discern Which way is to the surface you can follow the   leash back to the surface. The surfboard will  always stay on the Surface even when broken. If you are surfing   closer to shore. The leash minimizes the distance the surfboard Gets away from you. It also saves a swim to your   board  after a wipe out as well as a   great flotation device in an Emergency situation but should never be relied on   as a life saving device.

Cramps: Avoid cramps by   not eating at least one hour before surfing and of course don’t go surfing When drunk!

Water Safety

Rip Currents 

Rip current also knows as Rips are strong water currents usually found moving out to sea.  

Rips are formed by when waves break, water is pushed up the slope of the shore this water back toward the sea. It converges in a narrow, river-like current moving away from shore, the water will retreat finding the route with the least resistance, through  the form of deeper or steep channels back seawards either directly or parallel to the beach. Rip currents may pull continuously, but they can suddenly appear or intensify after a set of waves,. Side currents, inshore holes, and other bottom conditions contribute to the formation of rip currents.

A rip can be recognised because as it flows back it will disturb the approaching waves and make them uneven and/or flatten the water’s surface.

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What to do if you get caught in a rip current 

Ripdiagram_NEW2_350b

The best way to avoid Rip Currents is by spotting areas that create Rips regularly and avoiding them, but if you do get caught in a rip.

Relax, stay calm and don’t just swim for shore.

Do Not Panic and swimming against the current

Swim parallel to the beach.  Often it only takes a few seconds before you feel yourself free of the pull.

Then Swim to shore using the waves as extra push by body surfing in.

–  If you cannot break free just tread water.  Remember the rip will take you to the end of the break zone and no further.

Swim parallel to the beach then in  to shore

People on the beach signal for help by waving 1 of your arms and calling for help.  Once people see you just stay calm and tread water.  Float on your back if you Get tired

Unless you are an experienced surfer, rips need to be avoided as they can take you out to sea, so before entering the water check with locals or a lifeguard and ask where is safe to surf.

Tides:

If you are surfing in an area with a tidal range, try to get hold of a tide timetable.   Not only are most breaks affected by the state of the tide but some areas can become highly dangerous and can cut off the unwary from land. If in doubt ask.

Equipment:

Make sure you have the right equipment, and your equipment is in full working order a faulty leash, board wetsuit will soon cause problems in the water, Check your equipment before you go.

Beach flags:

watersafety

Warning flags are displayed   at many beaches to assist you. You will need to avoid the beach   sectioned off with red/yellow flags which is designated for swimmers and if   the red flag is flying don’t enter the water at all as the condition s are   considered dangerous.

Surf Safety & Surf Etiquette

 

What is Surfing Etiquette?

Surfing etiquette is a set of “rules” or a “code of conduct” that is based on common sense and consideration of others. All surfers should follow these general rules and guidelines to ensure that everyone can have a safe and enjoyable session in the water.

Learning, understanding, and following these basic surfing etiquette guidelines are a must for any surfer. If all water users show respect, the line-up will be a safer and friendlier place for all to enjoy! Remember, the best surfer at any beach is the one having the most FUN!!

SurfersCode1

Respect the environment: Surfers are often considered ocean ambassadors and should promote the health of our beaches and ocean. We depend on a clean and healthy ocean, so always properly dispose of any trash you encounter on the beach. Maintain a positive attitude! Surfing should be fun for you and everyone else in the line-up. Respect others and share waves.

Respect Others: Be aware of other water users and always show respect regardless of craft, keep a good attitude, be friendly and apologize if you make a mistake.

Paddle out Safely: When paddling out, be aware that a surfer actively riding a wave has the right of way. As a paddler, it is your obligation to avoid a surfer on a wave. Paddle wide of the breaking waves to help avoid collisions or obstructions.

Control your board: ONLY abandon your surf board if no one is around  “Dive to stay alive”

Never “drop in”: on another surfer. “Dropping in” is taking off on a wave in front of another surfer who has right of way. (See illustration).

Do not snake: A snake is someone who aggressively positions him/herself in front of another surfer who otherwise would be in position to catch the wave. Remember to always respect other more experienced surfers and share waves.

Communicate: If you are surfing a peak where you have an option to go right or left you must communicate with other surfers in the line up your preferred direction to avoid ‘drop ins’ and unridden waves. At some breaks you may be able to paddle out into a position that gives

Follow the local laws: at the beach you visit. Different beaches maintain different sets of laws (i.e. surf zones, surfing near jetties and piers etc.), so check with a lifeguard for relevant laws before you enter the water.

All ways wear a leash: Not only is it a law at many beaches, but wearing a leash is an important way to keep your board close to you and to keep it from becoming a hazard to other surfers.

Help fellow surfers or swimmer if trouble in the water: The ocean is a dynamic environment and there are many safety hazards including rip currents. Should another surfer or swimmer encounter a problem, immediately offer assistance?

Know CPR/First Aid: Everyone who surfs should be certified in CPR and Basic First Aid.

Don’t let this advice spoil any of your fun though!  Surfing is fantastic and with a little common sense and safety awareness you’ll be able to have a great time in the surf.

Disclaimer: The information found within this site is for general information only and should not be treated as a substitute for local advice from local authorities, lifeguards, instructors and schools.  SBSboards.com is not responsible or liable for any Action made by a user based on the information shown within this website. Always consult your own local lifeguard’s if in any way concerned about your safety or health.

TOP 20 Surf Fitness Exercises for Power Strength & Stability

TOP 20 Surf Fitness Exercises for Power Strength & Stability

20 SURF FITNESS EXERCISES FOR POWER STRENGTH AND STABILITY

 

 

Surfing as many people know isn’t just a sport it’s a full embodiment of health fitness and balance in your life, keeping fit specifically for surfing provides its own challenges, so we put together a little work out with what we think are the best exercises for improving strength, power and stability. Surfing requires its own special kind of strength training, looking at a surfer’s physique, it requires strong shoulders and arms for paddling out to the waves, and great core strength and balance for riding them back to shore.

The exercises that follow integrate stability, power, and core training to help improve your balance and activate muscles you’re not used to using (the kind you’d have to use on a board). As surfers use their whole body to function as one unit, you will see the majority of these exercises are for the upper and lower body meshed together in one combination move.

Perform the exercises as part of a routine of a circuit, completing one set of each, one after the other. Rest as little as possible between exercises, and 90 seconds to three minutes rest time between circuits.

 

(1)Overhead walking lunge

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Exercise Hold dumbbells overhead and brace your abs. Step forward into a lunge, bending your front knee until your thigh is parallel to the ground. Step forward and repeat with the other leg. Each step is one rep.

Surf specific – working you flexibility in your legs, as well as your prime movers on a surfboard strong powerful quadriceps, will help stabilize your self in bigger waves and give you more spring in top turns, whilst isolating the shoulders to hope strengthen them whilst engaging the core.

(2)Dumbbell push up

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Exercise – Hold a dumbbell in each hand and get into push up position on the ground. Perform a push-up, then return to the original push-up position and repeat.

Make it Tougher – Bring the dumbbell up to your chest and maintain a rigid body position at the top of each press up using alternate arms. Increase dumbbell weight or slow the movement to 4 seconds pushing up 4 seconds going down.

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Surf Specific – Imitating a similar movement of the pop up as well as using the majority of the muscles in the arms and shoulders to help push your body up whilst keeping your body straight engages the core to improve stability.

 

(3)Swiss Ball Dumbbell Row

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Exercise – Hold a dumbbell in one hand and rest your free hand on a Swiss ball. Bend at the hips so your torso is parallel to the ground; keep your back flat. Row the dumbbell to your side. Complete your reps on one side, and then switch.

Surf Specific –balancing some of your weight on the Swiss ball whilst doing the exercise helps to engage your core by keeping you stable same muscles used to balance on a board. Also working the arms and shoulder for extra power when paddling.

 

(4)Swiss Ball Dumbbell Rotation

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Exercise – Hold a dumbbell in both hands and lie on your back on a Swiss ball. Rotate your torso as far as you can to one side and then the other. That’s one rep. Maintain straight arms and back throughout the exercise.

Surf Specific – The Swiss ball is used to engage your core and improve your stability, whilst the movement of the exercise mimics that of turning on a surfboard.

(5)Single-Leg Squat

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Exercise – Stand on one leg and then squat down as low as you can. If you need to, hold on to something for support.

Surf Specific – This exercise test your glutes, hamstrings flexibility foot stabilizer’s balance and core strength as well as the power of your quadriceps, similar to surfing maintain your balance and stability on a board in a manoeuvre whilst being off-balance.

 

(6)Clap Push-Up

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Exercise – Get into push-up position and lower your body until your chest is about an inch above the ground. Explosively push yourself back up so that your hands leave the ground and you can clap in midair. When you land, use the momentum to begin the next rep.

Surf Specific – This exercise engages all the prime movers in a pop-up whilst improving your power you get from the spring of your pop.

 

(7)Prone Swimmer

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Exercise – Lie face down on the ground and extend your arms and legs. Raise them off the ground simultaneously, and then pull your arms down toward your sides. Repeat, as if you were doing a breaststroke, keeping your arms and legs elevated throughout the set.

Surf Specific – this exercise if a very similar movement to paddling but its main focusing is on lower back muscles stabilizing you when paddling as well as core maintaining your balanced position on the board.

 

(8)Dumbbell Get-Up

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Exercise – Grab a dumbbell in one hand and lie on your back on the ground. Raise the weight over your face. Now get up as quickly as you can without using your free hand for support.

Surf Specific – This exercise is a full body exercise using lats, quads, isolating shoulders muscles and engaging in back stability as well as a prolonged core work out all of which will improve posture and stability on a surfboard.

 

(9)Kneeling Swiss Ball Press

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Exercise – Grab a dumbbell in each hand and kneel on a Swiss ball. Find your balance and raise the weights to shoulder level. Press them overhead. If that’s too hard, you can kneel on two medicine balls.

Surf Specific – This exercise is working the shoulders as well as the back muscles but by doing it on a Swiss ball engages the smaller stabilizing muscles in the body key for balance and stability on a surfboard.

 

(10)Swiss Ball Jackknife

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Exercise – Get into push-up position and rest your shins on a Swiss ball. Keeping your torso straight, draw your knees up to your chest, rolling the ball forward.

Surf Specific – this exercise is predominately a crunching motion using mostly the abdominals, hamstrings and shoulders whilst working all the small stability muscles used in surfing to maintain balance whilst paddling and turning.

 

(11)New school: Surfer’s Pop Up

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Exercise – Laying in a prone paddling position on the floor, head looking forward but your hand next to your ribs and push against the floor in an explosive movement, bring your leading foot under your chest whilst twisting you torso PIC(4/5).

Surf Specific – With the Surfer’s Pop Up you can practice getting to your feet more times than during a typical surf session. This practice will help you nail that transition from your chest to your feet on your next paddle out.

 

(12)Swiss Ball Push Ups

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Exercise –  Begin by pushing up on a stability ball and the lowering yourself back down. This is an excellent surf-specific movement, because.

Make it Tougher – While doing the ball push up, try raising one foot off the ground for a few reps. Keep your core active and don’t let your body twist. For example, try five reps with both feet on the ground, five reps with your left foot off the ground, and five reps with your right foot off the ground. This movement mimics the feeling of duck-diving and adds a nice core stability challenge.

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Surf Specific – it builds strength in the chest and arms for paddling and simulates the unstable, wobbly nature of duck-diving. Benefits of these push-ups during tough paddles and whenever you have to perform several duck-dives in a row.

 

(13)Swiss ball dumbbell Back Extensions

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Exercise – Begin by lying face down on a Swiss ball with your hands in front of the ball (pic. 1). You Knees should remain slightly bent. With your hands holding on the dumbbells, pull your shoulder blades back and down. Begin to inhale and slowly lift your head and then your chest off the ball. Keep extending until you feel your lower back muscles engage. Hold at the top position for one to two seconds and then slowly exhale and lower down to the original starting position.

Surf Specific – This exercise gives you the ability to hold your chest off your board and is the basis for good paddling technique. It is using your shoulders, neck, and lower back through a simple exercise to build strength and endurance in your back muscles. Increasing the mobility in your paddling position. Whilst also using abdominal muscles to keep the hips in place and prevent hypertension of the lower back.

 

(14)Dumbbell Wood Chop

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Exercise – Squatting, weight shifting and rotating your torso occur in almost every surfing manoeuvre. The dumbbell wood chop integrates upper body, lower body, and core training in one movement. Exactly what happens while manoeuvring your board? In addition, the lower body training is fast and explosive, again much like surfing.

Surf Specific – this exercise s great for improving strength in your turns, it engages in you stabilizing core muscles and mimics the movement of a turn in surfing.

Make it Tougher – Increase the weight of the dumbbell, or speed up the wood chop movement as will make a more explosive movement and more resistance to your direction changes.

 

(15)Knee Tucks

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Exercise – Start in a press-up position with your hand shoulder width apart, keep your head looking forward throughout the movement. Bring your knee up to your chest until they almost touch, place your foot as flat as possible and as close as you can to your hands. Hold this position for 2-3 seconds then reverse the action to the original starting point and repeat with the opposite leg.

Make it Tougher – Increase the distance of your front foot were a weighted vest or position your hand on a balance board/inboard, or slower movement through the exercise 4 seconds pushing up 4 seconds going down.

Surf Specific – This exercise is the classic beginning stages to the pop and increasing flexibility to help get a better first-time foot placement on the board.

 

(16)Drop Knee Pivots:

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Exercise – Start in an athletic stance with knees slightly bent. Hold the handles of the Resistance cord in front of your chest, Lead with your head and shoulders and rotate your body toward the anchor point Reverse the movement, rotating in the other direction. Pivot on your toes. You will feel a stretch in the hip that you are pivoting towards.

Make it Tougher – use cable machines to add more resistance to your exercise whilst maintaining your position using your core.

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Surf Specific – this exercise is great using a full body movement using all almost all of the muscles used to do a turn in surfing. When doing this exercise, visualize the sequence of a surfing turn: Head, shoulders, hips, board.

 

(17)High Elbow Row

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Exercise – Stand with tall posture and your feet shoulder-width apart. Grasp the handles and straighten your arms in front of your shoulders. Pull your elbows back, squeezing your shoulder blades together. Pause for a moment, and then return to the start position. This movement helps get your arms out of the water as you recover back to the entry phase.

Make it Tougher – use cable machines to add more resistance to your exercise whilst maintaining your position using your core.

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Surf Specific – This exercise engages predominately, your core and foot stabilizers maintaining pressure and balance through muscle contractions in a similar way to balancing and changing direction on a surfboard. It also engages the shoulders, triceps and biceps which are a prime mover in paddling.

 

(18)Standing Pull

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Exercise – Stand with your feet shoulder-width apart, knees slightly bent, back straight, with a hinge at your hips. Have your hands in the handles in front of your shoulders. The top part of the movement simulates your hand entering the water. Have your palms down and wrists slightly flexed. Keep your elbows slightly bent as you simulate catching water and propelling your surfboard. Pull to your hips and hold for a moment, keeping your shoulder blades pulled down and back. Keep resistance on the bands as you reverse the motion, and then repeat.

Make it Tougher – using a cable machine to add more resistance and increase the power need to complete the movement.

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Surf Specific – This exercise’s main focus is to imitate a similar movement to paddling; it engages the shoulders, triceps and biceps which are prime movers in paddling. It also engages predominately, your core and foot stabilizers maintaining pressure and balance through muscle contractions in a similar way to balancing and changing direction on a surfboard.

 

(19)One Arm pull down

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Exercise – Stand with your feet shoulder-width apart, knees slightly bent, back straight, Have your hand in the starting position and pull the cable down until your arm is by your hips your side(maintaining the original body position your shoulders). The top part of the movement simulates your hand entering the water. Have your palms down and wrists slightly flexed. Keep your elbows slightly bent as you simulate catching water and propelling your surfboard. Pull to your hips and hold for a moment, keeping your shoulder blades pulled down and back. Keep resistance on the bands as you reverse the motion, and then repeat.

Make it Tougher – increase the resistance of the weight, or slower movement through the exercise 4 seconds pulling down 4 seconds going up.

Surf Specific – The top part of the movement simulates your hand entering the water This exercise main focus is to imitate a similar movement, it engages the shoulders, triceps and biceps which are prime mover in paddling, but predominately, your core and foot stabilizers maintaining your rigidity in the stance, similar to paddling and maintaining an upright prone paddling position on a surfboard.

 

(20)Alternating Overhead Press

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Exercise – hold dumbbells in starting position at shoulder width, arms at right angles. Alternative repetitions pushing the dumbbells above your head, then returning to the original shoulder position whilst maintaining a straight back.

Make it Tougher – increase the resistance of the weight, or slower movement through the exercise 4 seconds pushing up 4 seconds going up.

Surf Specific – This exercise is working the shoulders and the back muscles as well-being similar in movement to paddling and increasing the overall strength in the arms and shoulders for paddling.

 

Disclaimer: The information found within this site is for general information only and should not be treated as a substitute for medical advice from your own doctor or any other healthcare professional. SBSboards.com is not responsible or liable for any diagnosis made by a user based on the information shown within this website. Always consult your own GP if you’re in any way concerned about your health.

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