Build up your agility and balance to be a better surfer in 2015

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Surf_9HAPPY NEW YEAR from the team here at Easy Surfing Fitness!!

Have you been getting some good waves recently?

To start off the year 2015, I would like to offer you this simple but extremely effective routine to build your strength and balance to be a better surfer in 2015:

BOSU Agility Routine


This is a very simple, straightforward exercise. If needed, it can be done next to a chair or a counter to hang onto for a better support. Regardless of what level of this routine is being performed, it should not take more than 5 minutes of your time. The difficulty progression is as follows:

  • Standing on two feet
  • Standing on toes of both feet
  • Jumping on two feet
  • Squatting down on two feet
  • Standing on one foot
  • Standing on toes of one foot
  • Jumping on one foot
  • Squatting down on one foot

Grab a swiss ball with your feet shoulder-width apart. Slowly squat down keeping your knees directly above your feet. As you bend, raise your arms straight out for balance. Squat down as far as possible, then come back to your starting position and repeat. Keep your spine in a straight posture (bend at the hips and knees, not in the spine). Inhale on the way down and exhale on the way up.

bosu squats



Stand on the flat side of the BOSU in an athletic stance with a slight bend in your knees and hips. Hold a medicine ball or alternative weight with straight arms.

  • Keeping your hips forward, rotate your upper body as far as possible to the right using only your core.
  • Return to the centre position, then rotate your upper body as far as possible to the left. That is one rep.

Balancing the wobbly BOSU makes this pretty challenging, and recruits more muscle fibres in your legs and core. If you find this too difficult, turne the BOSU over and and stand on the curved side.

BOSU twist combined

For more exercises and a structured program to take your surfing and fitness to the next level, please check out THIS PAGE.

P.S. To have more energy for surfing, what you eat really counts. This info graphic shows you the most alkaline foods you can add to your diet in order to give your body the nutrition it needs – clean, natural and healthy.

The 7 of the most alkaline foods are:

  • Kale
  • Cucumber
  • Celery
  • Spinach
  • Avocado
  • Capsicum
  • Broccoli

Mix one or two of these veggies into your morning freshly squeezed juice on a regular basis, and you will reap the benefits.


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  • James

    Happy new year, guys.
    I’m on the stage 2 of ESF course now.
    How would you recommend to add these 2 exercises in the routine?

    Secondly, how do you recommend to eat celery? It has quite strong taste, my family does not like it in the salad..

    • Hey James,
      Thanks for the comment – hope your new year started well!
      BOSU squats are a great warm-up exercise, but if you go further down the progressions, the harder it gets. You can either replace any of the program’s leg/balance exercises, or you can do this as a stand-alone 5/10-minute routine in combination with the BOSU twist.
      Celery – haha!! That one is easy. Put an orange, apple, carrot and 1-2 celery sticks in a blender and whiz. As the first thing in the morning, it is a great alkalizer, starts up your metabolism and tastes good! Ultimately, you want to drink less fruit (sugar content) and more vegetables, but I understand that it takes a bit of time to get used to. Trust me – this drinks is the best thing you can consume in the morning.

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