If you want to exercise to get in shape for surfing start with your feet. The feet help provide shock absorption, balance, force, control, power, flexibility, strength and agility to your ride.
So how can you get started? Most surfers have already done some advantage to your feet by walking barefoot on sand or smooth stones… not so sure about the coral.
All the following exercises can be done in bare feet.
Start by rolling a tennis ball under your foot. This helps awaken the connective tissue (fascia). Do not put your entire weight on the foot being rolled. Work up to using more pressure and with a lacrosse ball or golf ball. Roll the ball with a little more pressure beneath the heels, balls and outer edge of your feet and less pressure in the arches and feet.
Try to pickup sand/small stones with your toes. As soon as you have accomplished this task attempt to fling the items with your toes.
Lift your foot off the floor and write in the air your favourite surfing spot. Pretend your feet are a pen and your ankle is a wrist.
Together with your toes apart keep your heels stationary and push/drag the balls of the feet and toes outwards away from center. When they’re out as far as they can go (duck footed) lift the front of their feet off the ground (heels stationary) and bring them back to neutral. 10-15 times.
Together with your feet apart keeping your heels static lift the balls of your feet and toes up and move outwards. When they’re out as far as they can go bring the front of their feet and drag them back to neutral. 10-15 times.
Press your four small toes down and attempt to raise your big toe. This is a difficult exercise and when you first attempt it you can lightly hold down your 4 toes with your hand. Sometimes if you tap or gently push the arch of your foot it helps. 10-15 times.
Press your big toe down and try to increase you 4 small toes. Again, you can start by spreading your feet as far apart as possible.
Rock feet back and forth from heels to toes. 15 – 20 times.
Walk on your heels and walk on the balls of your feet.
Lift your big toe and feel your arch go up. Bring toe down and try to maintain the arch increased for a couple of seconds.
Slowly use the entire front of the foot to grow up as high as possible then drop your heels down as low as you can get them. 10 -20 times.
If it hurts don’t do it! This includes in case you feel pain in your knees as you operate your feet. Watch a foot doctor for pain, surfer’s toe and fungal issues.