Advanced Core Training For Paddle Surfing

As a Personal Trainer and Standup Paddle Surfer, I think that Standup Paddle Surfing is one of the best core training exercises one can do. Period. Unfortunately, conditions must be good to even get out on the water. Too much wind, no waves, or even being in the winter in the Midwest can really put a damper on your paddling. So how do you train for the sport when not doing it? I’m going to give you 3 exercises that can help. Each one is very core intensive and requires quite a bit of balance, coordination, flexibility, and strength- all which are essential for becoming a good paddle surfer. They can be dangerous – perform at your own risk!

1.      Indo Board + TRX Atomic pushup (or Tuck and Pushup). This exercise can be made more or less difficult by starting on the floor without the Indo Board, but for advanced users, the Indo Board really makes all the difference in difficulty level – It’s Tough! It works every part of the body, but primarily your core, chest, triceps, and shoulders. It’s a great total body exercise for paddling.

2.      TRX Row – Great for developing the upper back/shoulders/biceps. The more horizontal you get, the more difficult it gets, and adding the stability ball to stand on makes it much more difficult as well. Be sure to squeeze your glutes and keep your body as straight and tight as possible. - Need a ball? SPRI ELITE XERCISE BALL - 65cm - Red

3.      Indo Board Squat + Shoulder Press. This exercise is great for developing balance, legs, and core muscles surrounding your spine. It shouldn’t be done with too much weight, balance and core stability is the objective. Beginners can start with the Indo Flow cushion, and eventually go to the actual roller. This exercise causes your nerves to “connect the dots” between your brain and your toes and thus fires more muscles to balance and coordinate the movement of a simple squat. It helps to train your muscles in an unstable environment just like when paddle surfing so they can adapt and “transfer” what you learn on the Indo Board to your Paddle Board. 

If these exercises are easy for you (I want to meet you) – try a more plyometric approach to stability by doing your squats on the stability ball and then jumping on the ball! All you SUP guys let me know what you think. Have you tried these exercises? I know they have really helped me. Good luck!