Table of Contents

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

About the Author

Raul Guisado grew up surfing and skiing, He has a B.A. in biological sciences from the University of California at Santa Barbara, is a certified strength and conditioning specialist, and has been a sports performance coach for action sport athletes since 1995. Raul is a former World Cup/Olympic coach for the U.S. Ski Team and coached athletes who competed in the 1998, 2002, 2006, and 2010 Olympic Winter Games.