Art of Surfing A Training Manual for the Developing & Competitive Surfer

Whether you're a pro surfer who wants to win a world title, a competitive surfer who wants to turn pro, or a recreational surfer who just wants to shred over your friends, The Art of Surfing will help you achieve your goals.

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.

Surfing has evolved from a relatively obscure past time to one of the fastest growing sports in the world. Today, there are millions of surfers across the globe. In his new book, competitive surfing coach and Olympic Ski Team coach, Raul Guisado presents the first-ever guide to avail participants, both beginner and advanced, with the same training and coaching principles of the more established and traditional sports. This book will empower both recreational and competitive surfers to improve their technique, expand their repertoire, and prepare themselves to catch the best waves. It covers boards and other equipment, the anatomy of waves, body position and stance, and techniques for everything from paddling to "walking the nose." Special chapters on competition, training, biomechanics, and psychology round out this comprehensive training guide to the sport.

A Training Manual for the Developing and Competitive Surfer

Covers boards and other equipment, the anatomy of waves, body position and stance, and techniques for everything from paddling to walking the nose. Special chapters on competition and training, biomechanics, and the psychology of surfing round-out this first-of-its-kind textbook for the developing surfer.

Includes bibliographical references (p. 170) and index.

Raul Guisado has a B.A. in Biological Sciences and is pursuing an M.A. in Sports Psychology. He is also a certified strength and conditioning specialist. He has been coaching skiers and surfers since 1989 through his business, Peak Athletic Coaching. Traveling the globe as a World Cup/Olympic Coach for the United States Ski Team, he was a coach at the 1998 Olympic Winter Games in Nagano and the 2002 Olympics in Salt Lake City. He one day hopes to coach surfing in the Olympics. He splits his time between Santa Cruz and Tahoe City.

INTRODUCTION

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