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 toward your goal. Competitive surfing coach Raul Guisado brings the same coaching and training principles of the more established and traditional sports to surfing-to help you take your surfing skills to the next level. This thoroughly revised edition gives you all this information and more: · The basics of boards and other gear, the anatomy of waves, and a review of basic maneuvers· Advanced…mehr
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 toward your goal. Competitive surfing coach Raul Guisado brings the same coaching and training principles of the more established and traditional sports to surfing-to help you take your surfing skills to the next level. This thoroughly revised edition gives you all this information and more: · 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· Special chapters on competition and training, biomechanics, stand up paddling, and the psychology of surfingLet The Art of Surfing help you develop a game plan to boost your physical, technical, and mental performance-and prepare to catch the next wave.
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
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
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