The Medicine Ball TossWhy? To simulate the alignment and rotational movements in your surf stance.
Stand sideways with your left hip facing a concrete wall. (If you don't have a wall, grab a partner.) Hold a two to eight pound medicine ball with both hands. Shift your weight to your right foot, and brace your core. Quickly swing the ball, rotate your hips towards the target, and release the ball. Retrieve the ball from your partner or on the bounce and repeat. Do 10 reps on each side.
Tip: Make sure to pivot on the toes of your back foot when you rotate your hips. Adjust your distance from the wall or from your partner based on your skill and strength. For more challenge, increase the weight, but don't lose the quickness.
Include these exercises in your routine and you'll feel more tuned in to your alignment. Surf regularly and this new found stability and alignment will transfer to better surfing skills.
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Scott Adams has been a fitness professional for 15 years. He holds a degree in Exercise Physiology and advanced certifications from the National Strength and Conditioning Association (CSCS) and the National Academy of Sports Medicine (CES). He created the top-selling training video for surfers, Surf Stronger, The Surfer's Workout.