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Surfing has evolved from a relatively obscure pastime to one of the fastest growing sports in the world. Today, there are millions of surfers across the globe. The Art of Surfingwas the first book of its kind to avail participants, both beginner and advanced, with the same training and coaching principles of the more established and traditional sports. It has empowered both recreational and competitive surfers to prepare for and catch the best waves. This thoroughly revised and updated new edition--with 160 color photos--covers boards and 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. 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 Surfinghelp you develop a game plan to boost your physical, technical, and mental performance--and prepare to catch the next wave.
Raul Guisado, a certified strength and conditioning specialist, 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. Currently pursuing an MA in sports psychology, he aims to coach surfing in the Olympics. He divides his time between Santa Cruz and Tahoe City, California.
Table of Contents
INTRODUCTION Chapter 1 THE BASICS Surfing Fundamentals I. A Brief History of Surfing II. The Break \u00d8 Become a Student \u00d8 Ocean Safety \u00d8 Wave Formation \u00d8 Anatomy of a Wave \u00d8 Wave Measurement \u00d8 Wave Shape \u00d8 Tides \u00d8 Wind Conditions \u00d8 Types of Breaks \u00d8 Other Wave Terms III. Gear \u00d8 Boards \u00d8 Fins \u00d8 Wetsuits \u00d8 Other Equipment \u00d8 Equipment Care \u00d8 It's Up to You IV. Respect \u00d8 The Golden Rule of Surf Etiquette \u00d8 Localism \u00d8 Out of the Water \u00d8 In the Water \u00d8 Line-Ups \u00d8 Right of Way \u00d8 Dropping In \u00d8 Paddling Out \u00d8 Falling \u00d8 What We Do In Lifeż V. Surfing 101 \u00d8 Introduction to Surfing Essentials \u00d8 Basic Body Position \u00d8 Paddling \u00d8 Paddling Out \u00d8 Waiting for Waves \u00d8 Catching Waves \u00d8 Popping Up \u00d8 Turning \u00d8 Ending a Ride \u00d8 The Inevitable Chapter 2 CLASSIC Advanced Longboarding \u00d8 Longboard Evolution \u00d8 Advantages \u00d8 Glide \u00d8 Limitations \u00d8 Advanced Paddling \u00d8 Technique \u00d8 Style \u00d8 Angling \u00d8 Trimming \u00d8 Turning \u00d8 Walking the Nose \u00d8 Other Advanced Maneuvers \u00d8 Final Note Chapter 3 SLASH Shortboarding \u00d8 Shortboard History \u00d8 Old School vs. New School \u00d8 Advantages \u00d8 Maneuverability \u00d8 Limitations \u00d8 up0 Technique \u00d8 Style \u00d8 Turning \u00d8 Maneuvers \u00d8 Future Chapter 4 MONSTERS Big-Wave Surfing \u00d8 Big-Wave Timeline \u00d8 Gear \u00d8 Subculture \u00d8 Locations \u00d8 Risks \u00d8 Limitations \u00d8 Towing-In \u00d8 Future \u00d8 A Word to the Wise Chapter 5 MANO a MANO Competition \u00d8 Contest History \u00d8 Formats \u00d8 Pro Surfing \u00d8 Judges \u00d8 Technique \u00d8 Style \u00d8 Wave Selection \u00d8 Priority \u00d8 Interference \u00d8 Heat Dynamics \u00d8 Coaching \u00d8 Perspective Chapter 6 FUEL Nutrition \u00d8 Energy \u00d8 Energy Needs \u00d8 Weight \u00d8 Body Fat and Lean Muscle Mass \u00d8 Determining Body Composition \u00d8 Hydration \u00d8 Diuretics \u00d8 Supplements \u00d8 Health Chapter 7 GUMBY Flexibility \u00d8 Importance \u00d8 Injury Prevention \u00d8 Popping Up \u00d8 Getting Low \u00d8 Rotation \u00d8 Basic Kinesiology \u00d8 When and How to Stretch \u00d8 Yoga \u00d8 Massage \u00d8 Stretches \u00d8 As You Age Chapter 8 CARDIO Aerobic and Anaerobic Fitness \u00d8 Cardiovascular Demands \u00d8 Aerobic Capacity \u00d8 Anaerobic Endurance \u00d8 How to Improve \u00d8 Aerobic Interval Training \u00d8 Anaerobic Interval Training \u00d8 Cross Training \u00d8 Keep It Fun Chapter 9 FAST TWITCH Agility and Quickness \u00d8 Agility, Quickness and Surfing \u00d8 Fast and Slow Twitch Muscle Fibers \u00d8 Drills \u00d8 Cross Training \u00d8 Overall Athleticism s20Chapter 10 STABILITY Balance \u00d8 Dynamic Balance \u00d8 Balance and Trunk Stability \u00d8 Balance and Joint Stability \u00d8 Athletic stance \u00d8 Knee Tracking \u00d8 Stability Training \u00d8 Basic Balance Exercises \u00d8 Advanced Dynamic Balance Exercises \u00d8 Dynamic Balance Strength Training \u00d8 Variety Chapter 11 HARD CORE Trunk Stabilization \u00d8 Trunk Stability \u00d8 Anatomy of the Trunk \u00d8 Neutral Spine \u00d8 Transverse Abdominis \u00d8 Trunk Strength and Stabilization Exercises \u00d8 Hard Core for Life Chapter 12 RIPPED Strength Development \u00d8 The Myth \u00d8 Sport Specificity \u00d8 Joint Stability \u00d8 Strength Development \u00d8 Tempo, Sets, Reps and Resistance \u00d8 Strength Training Exercises \u00d8 Variety Chapter 13 BALLISTIC Power Development \u00d8 Explosiveness \u00d8 Sport Specificity \u00d8 Power Development \u00d8 Tempo, Sets, Reps and Resistance \u00d8 Power Training Exercises \u00d8 Variety Chapter 14 THE GAME PLAN Designing a Training Program \u00d8 The Objective \u00d8 Periodization \u00d8 Be Realistic \u00d8 Follow Through \u00d8 Reassess Chapter 15 HEAD GAMES Sports Psychology \u00d8 Performance Enhancement \u00d8 Relaxation \u00d8 Concentration \u00d8 Imagery \u00d8 Mental Cross Training \u00d8 Training Logs \u00d8 End Result GLOSSARY OF SURF LINGO REFERENCES ABOUT THE AUTHOR
The Art of Surfingwill give you ideas for ways you can take your surfing to the next level. If you're serious about improving, this book can be a great resource-a textbook if you will-in your development as a surfer. The first chapter is dedicated to the basics of surfing in hopes of filling any gaps in nitty-gritty knowledge and getting everyone on the "same page" so to speak. Whether you've been surfing all your life, or have only recently "gotten hooked," I urge you to pay close attention to the information in that chapter. Even though a great deal of it may sound familiar, it will help lay the groundwork for this book's performance enhancement sections. The remainder of the book was written with the intermediate to advanced surfer in mind. I aim to empower both the recreational and competitive athlete and, as a result, improve the way surfers prepare to reach their goals. Knowledge of performance enhancement techniques can help you surf better every day without injury, get ready for a two-week surf trip, or aid you in reaching competitive aspirations.