In this book competitive surfing coach Raul Guisado brings the same coaching and training principles of the more established and traditional sports to surfing - to help you enhance your performance and take it to the next level.

Inside you'll find information on: the basics of boards and other gear, the anatomy of waves, and a review of basic maneuvers; advanced techniques for everything, from paddling to turning to walking the nose; basic and advanced exercises for improving flexibility, balance, and stability; strength-training and power-building routines; cardiovascular endurance workouts, as well as cross-training options; tips on performance nutrition, and the latest advances in sports psychology.

A chapter on surf contests rounds out this coaching and training manual. Let The Art of Suring help you develop a game plan to boost your physical, technical, and mental performance - and prepare to catch the next wave.

Chapter 1 THE BASICS Surfing Fundamentals

I. A Brief History of Surfing

II. The Break

Ø Become a Student

Ø Ocean Safety

Ø Wave Formation

Ø Anatomy of a Wave

Ø Wave Measurement

Ø Wave Shape

Ø Tides

Ø Wind Conditions

Ø Types of Breaks

Ø Other Wave Terms

III. Gear

Ø Boards

Ø Fins

Ø Wetsuits

Ø Other Equipment

Ø Equipment Care

Ø It's Up to You

IV. Respect

Ø The Golden Rule of Surf Etiquette

Ø Localism

Ø Out of the Water

Ø In the Water

Ø Line-Ups

Ø Right of Way

Ø Dropping In

Ø Paddling Out

Ø Falling

Ø What We Do In Life¿

V. Surfing 101

Ø Introduction to Surfing Essentials

Ø Basic Body Position

Ø Paddling

Ø Paddling Out

Ø Waiting for Waves

Ø Catching Waves

Ø Popping Up

Ø Turning

Ø Ending a Ride

Ø The Inevitable

Chapter 2 CLASSIC Advanced Longboarding

Ø Longboard Evolution

Ø Advantages

Ø Glide

Ø Limitations

Ø Advanced Paddling

Ø Technique

Ø Style

Ø Angling

Ø Trimming

Ø Turning

Ø Walking the Nose

Ø Other Advanced Maneuvers

Ø Final Note

Chapter 3 SLASH Shortboarding

Ø Shortboard History

Ø Old School vs. New School

Ø Advantages

Ø Maneuverability

Ø Limitations

Ø

up0 Technique

Ø Style

Ø Turning

Ø Maneuvers

Ø Future

Chapter 4 MONSTERS Big-Wave Surfing

Ø Big-Wave Timeline

Ø Gear

Ø Subculture

Ø Locations

Ø Risks

Ø Limitations

Ø Towing-In

Ø Future

Ø A Word to the Wise

Chapter 5 MANO a MANO Competition

Ø Contest History

Ø Formats

Ø Pro Surfing

Ø Judges

Ø Technique

Ø Style

Ø Wave Selection

Ø Priority

Ø Interference

Ø Heat Dynamics

Ø Coaching

Ø Perspective

Chapter 6 FUEL Nutrition

Ø Energy

Ø Energy Needs

Ø Weight

Ø Body Fat and Lean Muscle Mass

Ø Determining Body Composition

Ø Hydration

Ø Diuretics

Ø Supplements

Ø Health

Chapter 7 GUMBY Flexibility

Ø Importance

Ø Injury Prevention

Ø Popping Up

Ø Getting Low

Ø Rotation

Ø Basic Kinesiology

Ø When and How to Stretch

Ø Yoga

Ø Massage

Ø Stretches

Ø As You Age

Chapter 8 CARDIO Aerobic and Anaerobic Fitness

Ø Cardiovascular Demands

Ø Aerobic Capacity

Ø Anaerobic Endurance

Ø How to Improve

Ø Aerobic Interval Training

Ø Anaerobic Interval Training

Ø Cross Training

Ø Keep It Fun

Chapter 9 FAST TWITCH Agility and Quickness

Ø Agility, Quickness and Surfing

Ø Fast and Slow Twitch Muscle Fibers

Ø Drills

Ø Cross Training

Ø Overall Athleticism

s20Chapter 10 STABILITY Balance

Ø Dynamic Balance

Ø Balance and Trunk Stability

Ø Balance and Joint Stability

Ø Athletic stance

Ø Knee Tracking

Ø Stability Training

Ø Basic Balance Exercises

Ø Advanced Dynamic Balance Exercises

Ø Dynamic Balance Strength Training

Ø Variety

Chapter 11 HARD CORE Trunk Stabilization

Ø Trunk Stability

Ø Anatomy of the Trunk

Ø Neutral Spine

Ø Transverse Abdominis

Ø Trunk Strength and Stabilization Exercises

Ø Hard Core for Life

Chapter 12 RIPPED Strength Development

Ø The Myth

Ø Sport Specificity

Ø Joint Stability

Ø Strength Development

Ø Tempo, Sets, Reps and Resistance

Ø Strength Training Exercises

Ø Variety

Chapter 13 BALLISTIC Power Development

Ø Explosiveness

Ø Sport Specificity

Ø Power Development

Ø Tempo, Sets, Reps and Resistance

Ø Power Training Exercises

Ø Variety

Chapter 14 THE GAME PLAN Designing a Training Program

Ø The Objective

Ø Periodization

Ø Be Realistic

Ø Follow Through

Ø Reassess

Chapter 15 HEAD GAMES Sports Psychology

Ø Performance Enhancement

Ø Relaxation

Ø Concentration

Ø Imagery

Ø Mental Cross Training

Ø Training Logs

Ø End Result

GLOSSARY OF SURF LINGO

REFERENCES

ABOUT THE AUTHOR