As you’re already pumped to get started with your first (or maybe 10th surf lesson), you can easily forget to do some warm up exercises to ensure your body is primed and ready for the action to come.
Warming up before you get on your surfboard is crucial for preventing your risk of injury, as well as improving your performance on your board.
Importance and Benefits of Warming Up
There are a few benefits of warming up before any type of physical activity, such as:
During exercise, the blood flow to your muscles increases by 75%. This ensures the capillaries (or blood vessels) open up, allowing your muscles’ temperature top increase. As a result, more oxygen is released which will help you perform better on your board.
When you are working out or taking part in any physically demanding activity, your muscles require oxygen. When you’re warming up, the oxygen is released more easily.
Improved Blood Flow
When you warm up for about ten minutes, your blood vessels open up, this will help put less stress on your heart.
Increase Muscle Contraction
During a warm up, your body’s temperature rises which helps improve nerve transmission and your muscle metabolism, which results in better performance.
Warm muscles contract and release better, reducing your risk of injury.
During a warm up, your body produces more hormones, like cortisol, which helps regulate your body’s energy production.
Focus Your Thoughts
During the warm up, your mind will start to focus more on the activity at hand, thus ensuring you’re focused when you’re ready to start with your surf lesson.
Dynamic Warm up
Dynamic warm ups are a great way to effectively warm up your muscles and are usually better than static stretching. With dynamic stretching, you stretch through a range of motion.
At Stoked, our surf instructors incorporate a few dynamic stretches in the warm up.
To start, our learners will do a short jog to get their blood pumping. Then we’ll form a circle and do the following:
Jog in one place
Upper body rotations
We try to include various warm up exercises to ensure we warm up our bodies from our heads to our toes!
In conclusion, ensuring you properly prepare your body for an intense exercise like surfing, you’ll decrease your chances of obtaining an injury, like pulling a muscle!
Remember to cool down as well to allow your heart rate to get back to normal. Try walking at a slow pace on the beach or do some static stretches.
Want to take your first surfing lesson? Our team at Stoked School of Surf will ensure you have an unforgettable surf experience! Get in touch to book your lessons.
KIDS SURF CLUB-AGES 10-18 YRS
Kids Surf Club INCLUDING transport from Atlantic Seaboard and City areas:
Introducing the first Kids Surf Club on wheels! We will take the hassle out of getting the kids down to the beach by collecting them in our surf school van. Gather a group of friends, select a day of the week (Monday-Friday) and time slot that works best for all of you, and sign your kids up for our Stoked Kids Surf Club. Our surf club takes place after school during weekdays and offers kids from 10-18 years of age the opportunity to learn to surf along with learning about the environment and ocean awareness. 8 sessions per term includes transfer in our surf school bus to the beach with the best conditions on the day of their lesson. Typically, we operate in Muizenberg in the Winter months and Big Bay in the Summer months. Once beaches are open and we are able to operate again, lessons will take place with a strict COVID-19 safety plan in place to ensure the safety of your child and staff.
- 8 x 1.5 lessons
- use of a clean, sanitized wetsuit
- use of a clean, sanitized surfboard and leash
R370 for a drop-in class (with transport)
R2560pp for 8 sessions (where we collect and drop off the kids surfing together from a central point i.e. R320.00 per lesson with transport when booking the package deal)
*Participants must sign up with a group and surf with that same group each time*
*Central pick up and drop off point for all participants*