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About Clayton Beatty & Total Surfing Fitness

My name is Clayton Beatty and I specialize in functional fitness


training programs for extreme sport athletes.
I am a Certified Fitness Trainer with a BSc Human Movement
Degree from the University of Western Australia. I am also an
Exercise Scientist Member of the Australian Association for
Exercise and Sports Science (MAAESS).
Like yourself, I have a passion for surfing and I am using my expertise to help other
surfers perform at their peak.
Total Surfing Fitness is your complete functional training guide to help get your body
in the best physical condition to hit the surf.
Please email me your feedback on how Total Surfing Fitness improves your surfing.
See you in the surf
Clayton Beatty BSc CPT
The Extreme Sport Fitness Coach

Disclaimer
Before you start this exercise program you must get your doctor/physicians
approval. This product is for informational purposes only and is not meant as
medical advice, nor is it a substitute for medical advice. This program is designed
for fit and healthy individuals over the age of 18 only.
Performing exercise of all types can pose a risk to the exerciser. We advise that
you should take full responsibility for your own health and safety. Before exercising
make certain your equipment is in good condition and be sure to know your own
physical limits. Adequate warm up and cool downs should be undertaken before
and after any exercise.
Do not perform any of the exercises in this program until you have been shown
proper technique by a qualified fitness professional. If you experience any pain,
discomfort, lightheadedness, dizziness or you become short of breath, stop
exercising immediately and consult your doctor/physician.

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Dynamic Mobility Exercises


Mobility exercises are important to help prepare surfers for workouts or surfing
sessions. Traditional static stretching performed before exercise will help
increase your stationary flexibility level, but is not as effective as mobility
exercises for preparing your body for movement.
Static stretching is still important, but is more beneficial after an exercise session
to help increase flexibility and promote muscle recovery.
Dynamic mobility exercises are important for the following reasons:
1. They help prepare your muscles for exercise.
2. They help to increase range of motion around a joint (active flexibility).
3. They help to wake up or activate muscles that are not regularly used
(quite often, muscles shut down because they are out of balance and
are not getting stimulated).
4. They can help to correct muscle or posture imbalances.
On the following pages are some common dynamic mobility exercises that can
be used as an active warm-up either before workouts or before surfing sessions.
Below is a simple dynamic warm-up you can use before any surfing session or
workout.

Surf Specific Warm-up

5 walking high knees with pull to chest each leg


10 arm swings
10 forward arm rotations
10 backward arm rotations
3 side bends each side
5 squat to stands
5 leg swings (side to side and front to back) each leg
3 side lunges each leg
3 reverse lunges with twist each side

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Mobility Exercises
Arm Swings & Rotations
Swing both arms across your front with one arm higher than the other. Swing
arms back as far as possible and repeat alternating which arm is higher. You can
also do arm rotations both forwards and backwards.

Side Bends
Bend to one side with the arm above the head and switch to the other side with
other arm above the head.

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Leg Swings (Side-to-Side & Front-to-Back)


Side-to-Side
Swing one leg from side to side in front of the body. Alternate with other leg.
Front to Back
Swing one leg from front to back while keeping body upright.

Mountain Climbers
Start in a push up position then bring one knee forward toward your chest. Take
it back to the start and alternate legs.

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Walking High Knees


Walk forwards lifting the knee as high as possible. Alternate with other leg.

Walking High Knees with Pull to Chest


Same as above but while knee is lifted, pull toward the body until you feel a slight
stretch.

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Walking Lunge
Take a long step forward and drop under control to the lunge position. Push up to
standing and repeat with alternate leg.

Walking Straight Leg Kicks


Walk forward keeping your leg straight and kicking it up in front of your body and
touch your toe with the alternate hand. Repeat with alternate leg/hand.

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Side Lunge
Take a large step out to the side and drop under control to the lunge position.
Push up to standing and return legs together. Repeat on other side.

Running Butt Kicks


Jog slowly (short steps) while kicking the heels up toward your butt.

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High Knee Running/Skipping


Jog or skip while driving your knees up as high as possible.

Running Carioca (Legs Cross In Front Then Behind)


With legs bent move sideways by crossing one leg in front of the other and then
behind the other.

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Fire Hydrant Circles


This exercise mimics a dog at a fire hydrant, hence the name. With your leg bent
to 90 degrees. Rotate your leg around your hip by bringing it up, rolling it forward,
down and back. Repeat number of reps on that side before alternating.

Squat to Stand
Start in a squat position holding onto your toes. Stand up and push out your
knees to stretch the hamstrings. Descend back into a squat as deep as you can
while keeping your back straight.

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Reverse Lunge with Twist


Lunge backwards and whilst doing so, lift the same arm up and lean slightly over
the opposite shoulder to encourage a greater stretch on the hip flexor.

Overhead Split Squat


Take a large step forward and perform a split squat with the arms extended
overhead. Keep the arms straight and pull your shoulder blades together. Repeat
all reps on one side before alternating.

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Spiderman Climbs
Start in a pushup position. Lift one leg and bring the knee to the outside of your
elbow. Return to the start position and alternate sides.

Rotational Squat
Take a large step backwards with one leg on a 45 degree angle keeping the front
leg straight. Push up with the back leg and return to standing position. You can
alternate legs or keep them the same.

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Groin Lifts
Lift one foot up, grab it and pull it up until you can feel a slight stretch and
alternate with other foot.

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