Parko Prepares for Fiji
Joel Parkinson has always been one of the world's best surfers, but he didn't become a World Title winner until training became a part of his weekly routine. This becomes especially true as Parko gets ready for an event in perfect waves, like say, for example, the Fiji Pro. Take a look at the barrel preparation of the smoothest surfer on the planet.
Sumo on the Bosu
For: This is another full body functional movement that work on building power and stability. It utilises the major muscle groups including your legs, glutes and core.
It activates the nervous system, which is what you use for co-ordination and stability when you’re surfing. We also find this helps with the range of motion through surfers feet and knees.
The bottom of the movement is similar to the position of pit-dogging in a barrel so we use a lot in in preparation for the bigger, heavier waves like Cloudbreak, Teahupo’o and Pipeline.
Do: 3 sets of 8 on both arms.
With a light dumbbell in one hand, start in a squat position on the bosu keeping even pressure on both feet. With your core engaged power up and out of squat lifting the dumbbell above your head into a shoulder press. Ensure your legs and back lift the weight not your arm.
Keep your knees and shoulders over your feet throughout the whole movement for balance.
Step Lunge and Rotation Pass
For: The ball release exercises are the closest thing to surfing. Unlike regular weights where people slow down and reverse the movement, explosive ball exercise’s allow you to release the power at the end of the movement the same as finishing a turn on your board, the resistance is released and you uncoil ready for the next movement.
This exercise will help build the rotational power and co-ordination you need for better surfing.
Do: 2 sets of 10 passing each side.
Description: Start with your chin up, holding a medi-ball with both hands. Lunge forward, engaging your core and without letting your front knee push forward of your toes. Rotate your upper body in the opposite direction pulling the ball back as far as possible.
Uncoil and powerfully rotate the upper body across the front knee releasing the ball at the end of the movement.
For: This is a powerful dynamic movement used to build core strength and control through the rotating mid section of a surfers body. It helps with powerful turns and the strength to take a beating in bigger waves.
Do: 3 sets of 20 slams.
Description: Sit on the floor with a straight back, head up and legs flat on the ground. Keep both hands on the end of the rope. Keep your elbows in close to your ribs and engage your core to keep yourself steady on the ground.
Lift the ball up and over in and arch, slamming the ball down into the ground on either side as fast as you can. Remember the speed and control comes from your core not your arms.
Download the Joel Parkinson Pro Surf Training App from the App Store and find more information at Pro Surf Training