As a physical therapist and a wakesurfer who happens to live in Minnesota, offseason surf training is a must. I see it as an opportunity to increase strength and challenge balance as well as recover flexibility lost during the season. Here are a few of my favorite offseason training techniques:
1) Lunges on a balance board coupled with an overhead press. I'm a multitasker by nature so if I can check two things off the list with one move its a no brainer. To do this exercise you will want to stand in a lunge position on something that challenges your balance (I love my ocean fit yoga board but you can also use a padded mat, slightly uneven ground, or just close your eyes). Be sure your front knee does not move past your ankle and try to keep your weight through your front heel. Adding an overhead press works your shoulders and helps keep full body alignment. If you physically can't keep your arms up, flexibility might be an issue. Do a bunch (20ish) on each side or as many as you can do with perfect form.
Stacia Bank getting ready for the upcoming wakesurfing season with a balance board lunge
2) Power is a big part of wakesurfing. I like to follow a strength move (above) with an explosive move to increase heart rate. Jump off the floor and try to bring your knees up (like you're doing an air) and then land softly in a deep squat with weight through heels on your uneven surface. This helps train the brain to complete tricks with knees bent and in a solid position. Keep your head and chest up! Try to do as many as possible in 60 seconds--heart rate will definitely be up.
3) The third move challenges balance and core and gives some time for the heart rate to come back down. Start on one foot with opposite leg flexed in front while holding a weight above head on the opposite side as the flexed leg. Then rotate your knee to the side while keeping your core tight. If this is too difficult, start on the ground and skip the weight. This is a slow exercise and I usually do 10/side.
I like to run through all three exercises in the above order continuously 2-3x
After muscles are warm, its a great time to stretch. If you wakesurf, you probably have tight hip flexors. Between surfing and sitting in boats, they get tight. Get in a lunge position and then drop your back knee to the ground. Bring both arms overhead and extend to stretch hip flexors, abdomen and shoulders.
See you on the lake!
-Stacia Bank