Art of Surfing

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.

• INTRODUCTIONChapter 1THE BASICSSurfing FundamentalsI.A Brief History of SurfingII.The BreakØBecome a StudentØOcean SafetyØWave FormationØAnatomy of a WaveØWave MeasurementØWave ShapeØTidesØWind ConditionsØTypes of BreaksØOther Wave TermsIII.GearØBoardsØFinsØWetsuitsØOther EquipmentØEquipment CareØIt's Up to YouIV.RespectØThe Golden Rule of Surf EtiquetteØLocalismØOut of the WaterØIn the WaterØLine-UpsØRight of WayØDropping InØPaddling OutØFallingØWhat We Do In Life¿V.Surfing 101ØIntroduction to Surfing EssentialsØBasic Body PositionØPaddlingØPaddling OutØWaiting for WavesØCatching WavesØPopping UpØTurningØEnding a RideØThe InevitableChapter 2CLASSICAdvanced LongboardingØLongboard EvolutionØAdvantagesØGlideØLimitationsØAdvanced PaddlingØTechniqueØStyleØAnglingØTrimmingØTurningØWalking the NoseØOther Advanced ManeuversØFinal NoteChapter 3SLASHShortboardingØShortboard HistoryØOld School vs. New SchoolØAdvantagesØManeuverabilityØLimitationsØup0TechniqueØStyleØTurningØManeuversØFutureChapter 4MONSTERSBig-Wave SurfingØBig-Wave TimelineØGearØSubcultureØLocationsØRisksØLimitationsØTowing-InØFutureØA Word to the WiseChapter 5MANO a MANOCompetitionØContest HistoryØFormatsØPro SurfingØJudgesØTechniqueØStyleØWave SelectionØPriorityØInterferenceØHeat DynamicsØCoachingØPerspectiveChapter 6FUELNutritionØEnergyØEnergy NeedsØWeightØBody Fat and Lean Muscle MassØDetermining Body CompositionØHydrationØDiureticsØSupplementsØHealthChapter 7GUMBYFlexibilityØImportanceØInjury PreventionØPopping UpØGetting LowØRotationØBasic KinesiologyØWhen and How to StretchØYogaØMassageØStretchesØAs You AgeChapter 8CARDIOAerobic and Anaerobic FitnessØCardiovascular DemandsØAerobic CapacityØAnaerobic EnduranceØHow to ImproveØAerobic Interval TrainingØAnaerobic Interval TrainingØCross TrainingØKeep It FunChapter 9FAST TWITCHAgility and QuicknessØAgility, Quickness and SurfingØFast and Slow Twitch Muscle FibersØDrillsØCross TrainingØOverall Athleticisms20Chapter 10STABILITYBalanceØDynamic BalanceØBalance and Trunk StabilityØBalance and Joint StabilityØAthletic stanceØKnee TrackingØStability TrainingØBasic Balance ExercisesØAdvanced Dynamic Balance ExercisesØDynamic Balance Strength TrainingØVarietyChapter 11HARD CORETrunk StabilizationØTrunk StabilityØAnatomy of the TrunkØNeutral SpineØTransverse AbdominisØTrunk Strength and Stabilization ExercisesØHard Core for LifeChapter 12RIPPEDStrength DevelopmentØThe MythØSport SpecificityØJoint StabilityØStrength DevelopmentØTempo, Sets, Reps and ResistanceØStrength Training ExercisesØVarietyChapter 13BALLISTICPower DevelopmentØExplosivenessØSport SpecificityØPower DevelopmentØTempo, Sets, Reps and ResistanceØPower Training ExercisesØVarietyChapter 14THE GAME PLANDesigning a Training Program ØThe ObjectiveØPeriodizationØBe RealisticØFollow ThroughØReassessChapter 15HEAD GAMESSports PsychologyØPerformance EnhancementØRelaxationØConcentrationØImageryØMental Cross TrainingØTraining LogsØEnd ResultGLOSSARY OF SURF LINGOREFERENCESABOUT THE AUTHOR