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