FAST OUT DRILL


AIM: 

To train the anaerobic and aerobic energy systems and the muscles involved in a hard paddle.


PREPARATION: 

Go for a light jog on the beach followed by whole-body dynamic stretches, or, have the surfers go for a short 20 minute surf to loosen themselves ready for a hard effort.


DRILL:

  • The surfers are asked to surf for twenty minutes with a minimum number of waves to be caught (depending on the conditions. 4x if in large surf, 10x if in small surf). After the completion of each ride, the surfers are asked to paddle with > 80% effort back to the peak.

NOTES TO THE COACH:

Besides the fitness aims of the drill, the coach can ask the surfer to try and perform a certain task on the wave they catch.

For example, perform a particular manoeuvre, or try to perform a set number of manoeuvres.

 Mark lesson complete