SURF & YOGA HOLIDAYS IN THE CARIBEAN

SURF & YOGA IN PARADISE

SURF & YOGA: WHY IT’S SUCH A PERFECT MATCH!

As surfers we have long been big fans of Yoga, it’s the perfect supplement to a healthy lifestyle and ensures you can stay fit and flexible to continue your surfing as you get older. Below

SURF & YOGA HOLIDAYS

Are you craving an escape from the hustle and bustle of daily life? Do you dream of basking in the warm sun, riding the waves, and finding inner peace? If so, a surf and yoga holiday might be just what you need. And there’s no better place to experience this perfect blend of adventure and relaxation than with Swell Surf Camp. In this article, we’ll explore the compelling reasons why you should embark on a surf and yoga holiday with Swell Surf Camp for an unforgettable experience of a lifetime.

HARMONIZING THE ELEMENTS: SURFING AND YOGA

Surfing and yoga, though seemingly different activities, share a beautiful harmony. Surfing allows you to connect with the powerful ocean, riding waves that bring a sense of exhilaration and freedom. On the other hand, yoga allows you to connect with your inner self, promoting physical, mental, and spiritual well-being. The combination of these two practices creates a unique and transformative experience.

Swell Surf Camp has mastered the art of blending these two disciplines seamlessly. Imagine starting your day with a sunrise yoga session, where you’ll stretch and strengthen your body, preparing it for the exciting adventures that lie ahead. Afterward, you’ll hit the waves with expert instructors who will guide you through the surfing journey, helping you catch that perfect wave and feel the thrill of gliding on water. This balanced approach ensures you leave the camp feeling recharged, physically invigorated, and mentally centered.\

EXPERT GUIDANCE AND COACHING

Whether you’re a complete beginner or an experienced surfer or yogi, Swell Surf Camp caters to all skill levels. The camp’s team of professional instructors is not only highly experienced in their respective fields but also passionate about sharing their knowledge with others. Their expertise will guide you to progress in both surfing and yoga, regardless of your starting point.

If you’re new to surfing, the instructors will provide you with a solid foundation, teaching you essential techniques, safety measures, and wave dynamics. For seasoned surfers, they’ll help you fine-tune your skills and even introduce you to advanced maneuvers. Similarly, the yoga instructors will lead you through various styles of yoga, catering to different preferences and abilities, ensuring that you benefit from the practice, both physically and mentally.

THE HEALING POWER OF NATURE

One of the most remarkable aspects of a surf and yoga holiday with Swell Surf Camp is the stunning natural locations of their camps. Swell Surf Camp has thoughtfully selected pristine beaches and scenic spots that harmonize with the environment, allowing you to immerse yourself in nature’s beauty.

Picture yourself practicing yoga on the soft sand as the sun rises over the horizon, filling the sky with breathtaking colors. The soothing sound of waves crashing nearby and the gentle breeze brushing against your skin create an environment that fosters relaxation and self-reflection. The natural surroundings act as a catalyst for personal growth and healing, making your holiday truly transformative.

EMBRACING THE SURFING LIFESTYLE

Surfing is not just a sport; it’s a way of life. Swell Surf Camp embraces the surfing lifestyle, fostering a sense of community, camaraderie, and respect for the ocean. As you spend time with fellow surf enthusiasts, you’ll find yourself connecting with like-minded individuals from all over the world.

Whether you’re sharing stories around a beach bonfire or cheering each other on as you ride the waves, you’ll forge bonds that can last a lifetime. This sense of belonging and the shared passion for surfing and yoga create a positive and supportive atmosphere throughout the camp.

UNPLUGGING AND RECONNECTING

In our increasingly digital world, it’s essential to take time for ourselves and unplug from screens and constant distractions. A surf and yoga holiday with Swell Surf Camp provides the perfect opportunity to disconnect from the virtual world and reconnect with yourself and the present moment.

During your time at Swell Surf Camp, you’ll have the chance to slow down, savoring each moment without the pressure of deadlines and obligations. You’ll be encouraged to be fully present, embracing the simple joys of life: the sound of waves, the taste of fresh meals, and the joy of genuine human connections. Yes we have internet at Swell, but we encourage everyone to minimise the “online life” and instead enjoy social meals with new friends.

A UNIQUE SURF & YOGA EXPERIENCE

Swell Surf Camp understands that each individual is unique, with different preferences and needs. That’s why our surf and yoga holiday packages are customizable to you.

If you have dietary preferences or restrictions, our culinary team will prepare delicious meals that cater to your needs.

**Conclusion**

A surf and yoga holiday with Swell Surf Camp offers a unique opportunity to harmonize the elements of adventure and serenity. Through expert guidance, a vibrant community, and a focus on personalization, We try to create an unforgettable experience tailored to your needs. Embrace the surf & yoga lifestyle, unplug from the digital world, and embark on a journey of self-discovery and growth. Book your surf and yoga holiday with Swell Surf Camp today and change your lifestyle.

ACCOMMODATION: STAY IN COMFORT AND STYLE

At Swell we have been providing active surf and kitesurfing holidays in the Caribbean since 2009, in 2021 we added learn to wingfoil packages to our services.

Interested in changing your life to see the health benefits of learning to surf?

Send us a message today and we’ll get you up and riding!

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June 23, 2023October 22, 2023

CARRIBEAN WINGFOIL PARADISE

CABARETE A WINGFOILING PARADISE

Cabarete: A Windsport Paradise

Located on the north coast of the Dominican Republic, Cabarete has earned a well-deserved reputation as a windsport paradise. This small town, once a quiet fishing village, has transformed into a mecca for windsurfing, kitesurfing, and other exhilarating watersports. From its perfect weather conditions to its stunning natural beauty and vibrant beach culture, Cabarete offers an irresistible combination of factors that make it a haven for windsport enthusiasts from around the world.

CABARETE WINGFOILING PARADISE PLAYGROUND

HISTORY OF CABARETE AS A WIND TOWN

The first ones to discover the appeal of Cabarete as a wind town were the windsurfers in the early 80’s. They enjoyed an empty Cabarete bay with white sandy beaches a large open bay for slalom windsurfing and the waves on the reef for wave windsurfing. It was windsurfers that put Cabarete on the map. In the early 2000, with the rise of kitesurfing become the new rage in watersports that cabarete got a new influx of watersport lovers. The steady side onshore wind of 15 to 25 knots (ideal range) appealed to kite surfers of all levels. Today Cabarete is still widely regarded as one of the best places in the world for kitesurfing. 20 years later, Cabarete is once again in the spotlight for being one of the best wingfoiling / Wingsurfing destinations in the world. Wide open spaces, flat water, gentle rolling deep water swell and waves create the ultimate playground for beginners and experts wingfoilers.

One of the primary reasons Cabarete is considered a windsport paradise is its exceptional wind conditions. Situated between the Atlantic Ocean and the Cordillera Septentrional mountain range, the town benefits from the constant trade winds that blow consistently throughout the year. The easterly trade winds, known as the Alisios, provide a steady and reliable breeze, creating ideal conditions for windsurfing and kitesurfing. These consistent winds, typically ranging from 15 to 30 knots, allow riders of all levels to enjoy their favorite sports without interruptions or frustration. Whether you are a seasoned pro or a beginner looking to learn, Cabarete’s winds will not disappoint.

WIND CONDITIONS IN CABARETE, DOMINICAN REPUBLIC

Trade Winds: Cabarete experiences the influence of the easterly trade winds, known as the Alisios. These trade winds blow consistently from the east and are responsible for the reliable wind conditions in the area. The prevailing wind direction ensures that riders can enjoy their sports with a steady and predictable breeze.

Wind Speed / wind strength : The wind speeds in Cabarete are generally suitable for windsports. The average wind speed ranges from 15 to 30 knots, providing enough power for riders to harness and enjoy their chosen activities. These wind speeds are suitable for riders of all levels, from beginners to professionals.

Wind Consistency: One of the key advantages of Cabarete is the consistency of its wind conditions. Throughout the year, the town experiences a high percentage of windy days, ensuring that windsport enthusiasts have ample opportunities to get out on the water. This consistency allows for regular practice, skill development, and a reliable wind-dependent lifestyle.

Seasonal Variation: While Cabarete enjoys consistent winds year-round, there are some seasonal variations in wind patterns. The summer months (June to August) tend to have stronger winds, making it an excellent time for advanced riders seeking more challenging conditions. The winter months (December to February) offer slightly milder winds, which are more suitable for beginners and freestyle enthusiasts.

Overall, Cabarete’s wind statistics demonstrate why it is considered a windsport paradise. The consistent trade winds, favorable wind speeds, and wide wind window make it an ideal destination for windsurfing, kitesurfing, and other related activities. Whether you are a seasoned professional or a beginner looking to learn, Cabarete’s wind conditions offer an exhilarating and unforgettable experience.

OTHER SPORTS AND ACTIVITIES

Cabarete boasts a diverse range of water conditions, further enhancing its appeal as a windsport paradise. The town is blessed with a unique geography that offers something for everyone. The expansive beach, stretching for several kilometers, provides ample space for kiteboarders and windsurfers to glide across the water, showcasing their skills and tricks. Additionally, the Atlantic Ocean’s waves, combined with the reef breaks and offshore swells, create excellent opportunities for wave riding. Cabarete Bay, protected by a natural coral reef, offers calmer waters, making it an ideal spot for beginners and freestyle enthusiasts. This variety of conditions ensures that windsport enthusiasts can always find their preferred style of riding, making Cabarete an inclusive and versatile destination.
Watersport adrenaline away from the ocean? That’s possible too. Go on a Canyoning trip to the 27 waterfalls, 30 minutes out of Cabarete. You’ll be swimming through turquoise canyons and jumping of waterfalls

Beyond its exceptional wind and water conditions, Cabarete’s natural beauty is awe-inspiring. The town is blessed with stunning beaches, crystal-clear turquoise waters, and breathtaking sunsets. The golden sand and warm, inviting waters provide the perfect backdrop for windsport activities. As riders harness the power of the wind and glide across the water, they are treated to panoramic views of the Caribbean Sea and the picturesque coastline. The combination of the natural beauty and the thrill of windsports creates an unforgettable experience that keeps visitors coming back for more.

LEARN TO WINGSURF IN CABARETE

At Swell we have been offering wing foiling lessons to our clients since 2021 and have already had 100’s of clients into Wingfoiling enthusiasts. Wingfoiling is easy and quick to learn and when you are in the hands of a good instructor it is also a safe sport to learn. Many of our clients keep coming back to cabarete for more wingfoiling, since they find it hard to find a wingfoil destination anywhere in the world as good as our home town of Cabarete.

Cabarete’s vibrant beach culture is another factor that sets it apart as a windsport paradise. The town has a laid-back and welcoming atmosphere that embraces the windsport community. Along Cabarete Beach, there is a lively strip of beach bars, restaurants, and shops catering to the needs of windsport enthusiasts. The area buzzes with energy and excitement, with riders sharing their experiences, discussing gear, and celebrating their passion for the sport. The local community, including both residents and expatriates, is known for its warm hospitality and genuine love for windsports. This sense of community creates a supportive and inspiring environment that fosters growth and camaraderie among riders.

Furthermore, Cabarete is renowned for hosting world-class windsport events, attracting top athletes from around the globe. The town has been the venue for numerous prestigious competitions, including the Cabarete Kiteboarding World Cup and the Master of the Ocean contest, which combines kitesurfing, windsurfing, surfing, and stand-up paddleboarding. These events showcase the town’s commitment to windsports and bring together the best talent in the industry. For spectators, it is an opportunity to witness thrilling displays of skill and athleticism, further cementing Cabarete’s status as a windsport paradise.

CABARETE A WINDFOILING PARADISE

WHY YOU WILL LOVE A WINGFOILING HOLIDAY TO CABARETE

Steady tradewinds
Warm water
Warm air
Friendly Caribbean vibes
Easy to get to
Budget friendly
Good for all levels
Variety of other sports
Stunning scenery

ABOUT SWELL

At Swell we have been providing active surf and kitesurfing holidays in the Caribbean since 2009, in 2021 we added learn to wingfoil packages to our services.

BOUTIQUE SURF HOLIDAYS IN THE CARIBBEAN

Interested in changing your life to see the health benefits of learning to surf?

Send us a message today and we’ll get you up and riding!

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November 6, 2021October 24, 2023

LEARN TO SURF AT 50

LEARN TO SURF AT THE AGE OF 50?

If you are over 50 and considering learning to surf, you might be concerned that you’re too late to the game.

The fact that you will struggle to master the necessary skills, that you will appear foolish, and that all of the other younger, fitter surfers would laugh at your inexperience and slowness and ignore you, are all reasonable concerns.

This, however, is not the case.

LEARNING TO SURF AT AN ‘OLDER’ AGE

Is it possible to learn to surf at the age of 50? Or Older?
Yes, as long as you have a reasonable level of physical fitness and flexibility. Learning to surf is primarily a matter of persistence, so if you’re ready to keep trying, you can learn to surf at that age.

Consider signing up for a beginner’s surf lesson, getting in shape, improving your swimming skills, selecting the perfect surfboard, and avoiding comparing yourself to others if you’re over 50 and want to learn to surf. You’ll be out there enjoying those waves before you know it!

Surfing has no age restrictions, and it’s never too late to start (even if you’re past 50!)

SURFING IS A GREAT WAY TO:

Keep in shape,
Improve your mood,
Push yourself,
Feel younger for longer.
Meet new people

This comprehensive guide will help you learn to surf at 50. It has been compiled to answer your questions and provide support along the process. I’ll go over some of the advantages of this enjoyable outdoor activity and provide a step-by-step tutorial to get you started.

Tips on how to learn to surf aged 50 years or older.

1. WORK ON YOUR FITNESS

Surfing is physically hard at any age, but especially so as you become older.

You’ll need to use your entire body to manage your weight as you paddle out, pop up on your board, and ride those waves. You’ll also be out for extended periods, so you’ll need plenty of stamina to be safe.

As a result, you should begin by increasing your physical activity and improving your fitness. The more physically fit you are, the easier it will be to learn to surf.

To be clear, you don’t need to be in marathon shape when you’re initially learning, but every little bit helps. Here are some suggestions:

Improve your cardiovascular fitness. Take long walks, begin running, ride your bike, or even run around with your children.

Put a premium on functional strength. If you want to keep control, you’ll need good core strength and good arm power for paddling.

Keep in mind to stretch. Stretching, flexibility, and balance should be part of your daily routine to avoid injury and improve your surfing skills.

Most of these surfing workouts may be done from the convenience of your own home. Simply go to YouTube, and you’ll find a plethora of online workouts that will help you get in shape quickly.
Read this article on surf fitness to get started.

2. TAKE SURF LESSON

While you can certainly teach yourself to surf, it’s so much easier and progress a lot quicker when you use the help of a local surf school or surf camp.

For beginners aged 50 and up, these can be invaluable because they give you confidence in your developing talents while also assisting you in improving your technique. You’ll also learn the proper surf ethics and gain a deeper understanding of the water.

3. IMPROVE YOUR SWIMMING ABILITIES.

If you don’t know how to swim, turn off your computer right now and enrol in some swimming classes. Seriously! If you’re not a great swimmer, there’s no way you’ll be able to stay safe in the ocean.

It is essential to keep in mind that the water is a massive force.

Because waves and currents can be powerful, and sea conditions can change in the blink of an eye, putting you in danger, knowing how to swim is essential. You must be capable enough to look after yourself and get to safety.

Because you’ll be starting in relatively shallow water, you don’t need to be a particularly great swimmer to begin. It is, nevertheless, necessary if you wish to proceed beyond the beginning stage.

Swimming in the ocean as much as possible will help you become a better swimmer. This will provide more authentic conditions than simply going to your local pool, and it will give you more confidence in ‘wild swimming.’

4. SELECT THE APPROPRIATE BOARD FOR LEARNING TO SURF

When you first begin, make sure you select the appropriate surfboard for a beginner like yourself.

Look for longer, thicker, and wider boards because they provide the most stability and make learning easier. Surfing beyond 40 or 50 is best learned on larger boards like 9 feet + beginner soft top surfboards. More info on beginner surfboards is detailed in this article.

Avoid smaller boards as much as possible; they are more difficult to manage and can lower your confidence when you first begin. Your local surf shop can assist you in determining the suitable size and shape of a surfboard for your needs and abilities.

5. DON’T MAKE COMPARISONS TO OTHER PEOPLE

I know it is easy to say so rather than act, but you must avoid comparing your surfing abilities to others.

So, what if you’re in a group surf session and someone in your class can show there in 5 minutes, but you’re still having trouble an hour later? Maybe he or she has already learned to surf and is just brushing up on their skills. Perhaps they’re naturally sporty, whereas you’ve spent the last few years lazing on the couch.

Everyone is on their own individual path.

If you want to feel proud of yourself instead of comparing yourself to others, remember that you came up and took the risk of learning to surf at a time when many others would not.

Concentrate on your own game, be proud of your drive and dedication, and work hard to reap the rewards.

If you haven’t already, take benefit of the opportunity to learn to surf. You’ll notice a variety of mental and physical health benefits as soon as you begin.

What are the advantages of learning to surf at the age of 50+?

Learning to surf will change your life for the better, especially if you are over 50 years old. Check out below a few of the reasons behind this:

1. Surfing is a terrific way to stay in shape while having a good time and no more sweating it out for hours on machines in a dark, dingy gym! You’ll be outside, feeling the rush, inhaling in the fresh air while also getting in shape. Awesome.

2. Surfing is a fantastic cardio workout. All of that paddling, popping up, and riding will get your blood pumping, your heart pumping, and your body in terrific form.

3. Surfing is a fantastic chance to meet new people. When you’re over 50, it’s more difficult to expand your social group. On the other hand, Surfing makes you part of a close-knit group that will keep an eye on you and is there for you when you need it.

4. Surfing aids in the prevention of aches and pains. You will become stronger overall, your joints will become less achy, and you will become more flexible if you engage in regular exercise such as surfing. If you have to sit at your desk all day or have been groaning as you stand up recently, this is the perfect remedy!

5. Surfing is excellent for improving your coordination. When you learn to surf, you’ll notice a significant improvement in your motor skills. If you participate in other sports, this will pay off handsomely and help you age more gracefully.

6. Surfing is a fantastic way to improve your mood. All of that natural daylight exposure, fresh air, exercise, and community spirit will get your endorphins flowing, raise your mood, and, according to some studies, may even help to alleviate your depression and stress.

Don’t let your age stop you from learning to surf. The average age of clients at Swell on a learn to surf holiday is 38. This means we get plenty of people in their 50’s and 60’s that join us.

Want an example:

Clare, one of the owners of Swell Surf Camp was never very interested in learning to surf, then at 52 decided it was time to get in the water and learn surfing. Now she goes for a surf with her surf friends whenever she has a chance. This is Clare 3 years after her first surf sessions, aged 56 (see the smile on her face)

So what are you waiting for? Sign up for surf lessons at your local surf beach, or join us in the warm and mellow waves of the Dominican Republic for a life-changing surf & yoga retreat holiday

ABOUT SWELL

Teaching people the sport of surfing in a safe, quick and fun way is what we specialise in at Swell Surf Camp. We have taught 1000’s people the basics of surfing.

BOUTIQUE SURF HOLIDAYS IN THE CARIBEAN

Swell offers full surf packages holidays

Interested in changing your life to see the health benefits of learning to surf?

Send us a message today and we’ll get you up and riding!

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October 23, 2021October 22, 2023

CATCHING UNBROKEN WAVES: POSITIONING IN SURFING

CATCHING UNBROKEN WAVES:

POSITIONING IN SURFING

Learn how to discover, catch, and stay on unbroken “green” waves by positioning yourself correctly in the line-up.

CATCH MORE WAVES BY SITTING IN THE RIGHT SPOT!

This article will provide you with a basic understanding of better position yourself to catch green waves. It covers the fundamentals of paddling into an unbroken wave and “sticking” on these “green waves” without nose-diving, passing over the wave, or becoming caught on top of it.

Keep in mind that this is one of the most difficult skills to master as a beginner surfer. Nothing can ever take the place of practice. The longer time you spend in the water and the more waves you attempt to catch, the better.

The theory presented in this article will supplement your practice and, in most cases, will speed up your progress and save you a lot of time and frustration.

CATCHING UNBROKEN WAVES

Positioning & where to sit

How to locate and position yourself to catch a long green wave:
1. Recognize the various stages of a wave

PHASE 1: SWELL LINES
It is only a bump in the road. At this point, catching this wave is impossible. This lump is merely a forewarning that a wave is on its way.

PHASE 2: UNBROKEN WAVE
This is the place to look for a “green wave.” This waveform is great for paddling because it is unbroken and has the right strength and steepness. You can’t catch at phase 1 because it isn’t steep enough, and phase 3 is too vertical for you to take off. ( better surfers with shortboards can take off here)

PHASE 3: BREAKING WAVE
The peak of the wave has arrived. On the flat water, the lip is already beginning to crash down. The wave is too big and steep to catch at this point, especially for inexperienced surfers.

PHASE 4: WHITE WATER
The wave has broken and has turned into a whitewater wave.

Real-world example of the different phases of waves

Prepare for a Green Wave by putting yourself in the right place.

Sit around 4 to 5 meters (15 feet) away from the majority of the waves.

Why?

The reason for this is that if you are waiting at a specific location where a large number of waves are breaking, the moment you turn around and paddle for a wave, you will either be catching a white water wave that has already broken, or you will be getting the wave crashing on top of you.

A good spot to take off, not too mellow / not too steep.

What is the status of the more experienced surfers? They probably know more about where to sit in line than you do.

This does not imply that you should sit next to them and wait for their waves. It’s merely a guide to help you figure out how far out you should paddle.
Where to sit is also variable on a couple of different aspects:

The paddle fitness of the surf (how fast can he/she paddle)
What kind of board the surfer is riding (longboards can catch ‘flatter’ waves more easily than shortboards.

Beginner surfers are frequently found sitting much further out from the wave than more experienced surfers. This doesn’t make much sense; either the waves aren’t breaking as far out that day, or they aren’t breaking at all.

In other words, if you see waves breaking a long distance away from where the expert surfers are sitting, this indicates that it is an “unusual” and larger set of waves (which you most likely do not want to catch as a beginner surfer!).

Look for lumps on the horizon. A “phase 1” wave that will transition into a “phase 2” wave roughly 3 to 5 meters behind you is what you’re searching for.
Choose a wave, turn around, and paddle for at least 8 hard strokes. You should paddle hard enough to keep up with the wave’s pace as it transitions from “Phase 1” to “phase 2.”

ADDITIONAL TIPS FOR CATCHING MORE WAVES IN SURFING

KEEP LOOKING
When paddling for a wave, look behind your shoulder. Taking a couple of glances behind you is the only way to determine whether you need to paddle more, paddle less, or even stop paddling for a short period, depending on the shape of the wave.

It also prevents you from “dropping in” on individuals (for further information on what this means, see “Surf Ethics”). If you glance behind you, you’ll be able to tell if the wave was too steep (phase 3), too weak (phase 1), or just right (phase 2), and hence why you failed or succeeded in catching an unbroken wave.

Many inexperienced surfers fail to look back at the wave and end up paddling incorrectly. They either get smashed by the wave or catch a white water wave. Without looking back and understanding what happened, you will never be able to learn from your mistakes.

A BIGGER BOARD MAKES A DIFFERENCE!
It will be easier to catch unbroken waves if you have a larger board.

PADDLE SPEED
Paddling fast enough to match the speed of a wave is the key to catching “green waves.” You will spring up and surf faster if you can “capture the momentum” of the wave. Green waves are easier to catch on big boards than on small boards because they paddle faster.

Because they move around a lot, better surfers catch more waves. If you notice a lump in the horizon, consider whether it is a larger wave that will break further out to sea or a smaller wave that will break closer to shore.

It will get easier to paddle around and position yourself to catch unbroken waves the more experience you gain in reading waves. The more proactive you are, the more likely you will be to catch waves. See “How to Read Waves” for additional information on wave reading.

Catch and “Stick” on a wave that isn’t broken.
White water waves differ from unbroken waves in the following ways:

The force of a whitewater wave pushes you forward. You might catch whitewater waves during your first sessions when you first start surfing. Because the momentum of the broken white water wave drives you forward, white water waves are very easy to catch.

Most whitewater waves may be caught without even paddling.

Gravity is the force that creates an unbroken “Green” water wave. The first thing you need to know about catching and “sticking” on green waves is that the white water does not “push” you ahead. Gravity is the force that allows you to enter the wave. You must imagine yourself paddling down a moving “slope.”

How to “stick” to the unbroken wave without getting swept away?
Long, forceful, and deep strokes should be used when paddling. This is especially critical when catching waves that aren’t broken.

When paddling, you must give everything you have, especially when you feel your surfboard’s tail rise: this is a crucial moment to “Stick” on it.

The way you stand on your surfboard is crucial. As we saw in the How to Paddle on a surfboard article, excellent paddling technique is achieved through precise paddle strokes and optimal body placement on the surfboard.

When your chest is exactly centred on the width of the surfboard, and you are at the correct height, you are in the correct position on the surfboard. Place your body high enough on the board so that the nose is about 3-6 centimetres (1-2 inches) out of the water while keeping your head up (imagining a soccer ball between your chin and the surfboard).

Your head and upper shoulders are likely to weigh 45 pounds (20 kilograms) or more! Consider how much of a difference it makes when you drop your head and bring it closer to the surfboard when you’re pulled up on a wave. This allows you to catch, stick, and descend the “slope” that is moving forward.

Many kids become accustomed to being pushed into unbroken waves by their trainers, which is beneficial for practice. When you’re pushed, however, you don’t have to lower your head to put weight on the front of your surfboard. If you’re disappointed because it’s difficult to catch green waves without the help of a surf coach, remember that shifting your weight towards the surfboard is the key to catching unbroken waves on your own.

It would help if you popped up at around 2/3 of the height of the wave. Once you feel your tail lift and you believe you have gained enough speed to continue gliding with the wave, give two final paddle strokes, place your hands on the board beside your pectoral muscles, curve your back, and jump!

VIDEO OF CATCHING UNBROKEN WAVES

ABOUT SWELL

Teaching people the sport of surfing in a safe, quick and fun way is what we specialise in at Swell Surf Camp. We have taught 1000’s of people the basics of surfing.

BOUTIQUE SURF RETREAT HOLIDAYS

The Caribbean: On the North Coast of the Dominican Republic

Swell offers full surf packages holidays

Interested in changing your life to see the health benefits of learning to surf?

Send us a message today and we’ll get you up and riding!

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August 18, 2021September 25, 2023

GETTING FIT FOR A SURF HOLIDAY

GETTING FIT FOR A SURF HOLIDAY

MAKE THE MOST OF YOUR SURF HOLIDAY

SURF FITNESS

Surfing is an incredibly demanding sport for both body and mind. Not only are you pushing yourself physically, but you have to concentrate and focus on reading the ocean at all times to catch the best waves. That’s why being in the know about surf-specific fitness can make all the difference between getting out the back nice and easy, or getting a big set on your head, rag-dolling all the way back to shore. With this surf blog, we hope to give you the tips that bring you that little bit closer to being physically fit to ace your next surf session.

SURF FITNESS GUIDE

This guide is aimed towards beginner surfers, weekend warriors and those whose sessions are few and far between. When learning to surf, the first few times when you come out of the water after a surf, you might not even be able to get your suit off because your arms are jelly from all the paddling. Sheer exhaustion, we’ve all been there!

If you’re planning a surf holiday or surf camp stay this summer, this article gives you the tools to physically prepare for it. We’ll talk about the main muscles used in the different actions and movements of surfing and explain how to train and stretch them for better surfing performance.

Fitness The Basics: Paddle, Pop-Up, Body Position

There are three main stages in the process of catching a wave. First is the paddle, an explosive movement with the arms. Next is the pop-up, using the upper body to lift ourselves enough to bring the legs into our stance position. And finally, once we are on the wave we use our legs, core and upper body to stabilise and create momentum on the wave-face (pumping) and to perform maneuvers.

Which Muscles Do We Use When Surfing?

It’s pretty safe to say that you use most of the muscles in your body when you surf, some more than others and some in different ways. The main muscle group we use when paddling is the upper back ones. This provides us with the power needed to accelerate up to a similar speed of the wave itself. It is usually only a few strokes on each arm before popping up. In other words, it is a strength and power move, which we can train to its fullest potential. Our shoulders are also used in the rotary motion of the move but generally only start to burn after a long paddle out, so endurance is the main factor for this set of muscles. The triceps get a good workout with duck diving and with the pop-up, as do the chest muscles. Again, the pop up is an explosive move so we can train our muscles to perform this more effectively. And finally, when we’re up and riding on the wave face, we use the core (in all planes) and legs for stabilisation and movement.

Training for surf fitness
Training to go on holiday… Really? Every season, we hear a few guests say something like: “I wish I came on this trip in better shape.”

The amount of preparation you want to do is up to you and depends on your current fitness level and your objectives for the surf retreat. We often have guests that really look forward to either progress their technique or surf 3 or 4 hours every day since they don’t have access to quality waves back home. Here are a few tips if you feel your fitness level could limit you on your next trip.

Surfing &/or Swimming
The best way to be physically ready for a surf trip is… to surf! Even though you run, ride a bike, go to the gym weekly, etc. You might not be training your body in the most effective way to prepare for a surf trip. A significant part of surfing is paddling. Even if the waves at home aren’t great, just getting out there for a paddle will train the muscles needed for paddling. Don’t have waves at home? See the paragraph below on swimming.

If you can’t surf at home, the second-best option is to go swimming at your local pool. In the last 4 to 6 weeks before your surf trip, try swimming at least twice per week. Don’t worry about your swimming speed. Try to find your rhythm and do laps for a total of 20 minutes or more if you can (stop between laps when needed). Very important: use the “freestyle” technique (also known as the “front crawl”).

Stretching &/or Yoga
Mobility is essential for surfing, for both performance and to limit the risk of injuries. Stretching poses that focus on your back, shoulders, arms, hamstrings and hips are often the most recommended. Guests over 40 often struggle with their pop-ups if their hips are too tight. Core strength is key for surfing and yoga can be a great way to build it, although it is not always for everyone.

The more you feel that you can move freely, the better. Especially for your hips (for pop-ups) and shoulders (for paddling).

Training & Cardio
Sit-ups, squats, burpees, push-ups… Those are basic exercises that will build core, shoulder, arm and leg strength and endurance. Training these muscles will help you catch more waves and surf for longer sessions. Every guest has their own fitness level and body type. You or a fitness coach that knows you personally will know what exercises you need to focus on most, how many sets, reps and rest suit you, etc. For cardio, you could consider going for a run or a bike ride.

According to the HHS, adults should aim to get 150 minutes to 300 minutes of moderate physical activity or 75 minutes to 150 minutes of vigorous-intensity aerobic physical activity a week. If you do not reach these targets, it would be a good idea to try to start training at least 4 weeks before your trip. The more significant improvement in strength or endurance you are looking for, the more time you will need (sometimes 12 weeks or more are preferable).

More ideas for training on our Magazine:

Nutrition
Eating healthy is obviously important and complementary to exercising if you either want to feel energized, lose fat or build muscle before your trip.

It’s about finding balance…
Surfing is a sport that requires both a good amount of strength and mobility. For example when you paddle hard to catch a wave or when you push up to pop up, you need shoulder and arm strength. You also need fluidity to be able to slide your legs under your chest during pop up, when you twist your body during carves, etc. It’s a good idea to aim for balance. If, for example, you go to the gym often and feel that you are quite strong but not very flexible, focus on mobility exercises. If you think you are already quite flexible, focus on strength conditioning.

ABOUT SWELL

Teaching people the sport of surfing in a safe, quick and fun way is what we specialise in at Swell Surf Camp. We have taught 1000’s of people the basics of surfing.

Age? Well the average age of a Swell client is 39

Swell offer 2 exciting places for learn to surf holidays:

The Caribbean: On the North coast of the Dominican Republic

Interested in changing your life to see the health benefits of learning to surf?

Send us a message today and we’ll get you up and riding…regardless of your age!

Our luxury surf coaching holidays have taught 1000’s of people the sport of surfing in a safe, fun and quick way.

If you like this article about learning to surf after 40 you might also like the following articles.

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February 17, 2021October 14, 2023

LEARNING TO SURF AFTER 40

IS IT EVER TOO LATE TO START SURFING?

The title of this post reads ‘learning to surf after 40’ but could easily read ‘learning to surfer after 50, 60 and upward’

LEARNING TO SURF AT AN ‘OLDER’ AGE

‘Surfing? But you’re 42 years old’ – even if nobody actually says this, it’s something that plagues the mind when looking at activities synonymous with a younger crowd. If you think surfing is only suitable for young, athletic types, think again because plenty of people start in their 30s, 40s, and even beyond.

For us, we completely agree and believe you should be able to start surfing at any age if it’s what you really want to do. Who cares about the number tied to your name? If you feel as though you can do it, why not give it a go? Even if you aren’t quite as flexible as you were many years ago, this shouldn’t ever stop you from enjoying the ocean and reaping the many health benefits surfing can bring.

Today, we want to provide anyone interested with an introduction to surfing and why you can start at any age. As a sport with no physical contact, unlike football and rugby, it’s actually suited towards those who want to prevent impact injuries. What’s more, you can enjoy plenty of health benefits while getting to know new people. Even after this, there’s something to be said for surfing’s impact on the brain. With surfing, you’ll be physically active and your mind will also get a workout as you try to navigate the waves that seem determined to knock you over.

LEARNING TO SURF AFTER 40

Of course, we wouldn’t be talking about surfing at all if it wasn’t fun and this is something else to consider. Sure, you might get knocked over once or twice but it’s all in the name of fun (right?).

PHYSICAL BENEFITS OF SURFING IN YOUR 40S, 50S, AND OLDER

Ever woken up on a Sunday morning and tried to find things to do to avoid the gym? Even the washing and ironing are better options for some. If so, you aren’t alone because continually doing the same things in the gym can get rather boring. Thankfully, surfing still offers a cardiovascular workout but every single session will be a thrill and it’ll be different to the last. Also, you’ll get a sense of achievement as your skill increases.

With this in mind, let’s take a look at some of the physical benefits of surfing;

SHOULDER/BACK STRENGTH

We’re going to start with one that perhaps isn’t so obvious, and it’s the improvement you’ll see to your back and shoulder strength. If you ask several retirees the most annoying thing about getting older, many will tell you about their back and shoulder problems. Unfortunately, this can have a huge impact on even everyday tasks such as putting the washing out on the line or trying to sit comfortably to read a book.

As you learn to surfer after 40, your arms will always be in use as you attempt to balance, paddle, and the inevitable climbing back onto the board (unless you’re an instant pro!). Even when sitting or lying on the board, you’ll be rotating your arms and the shoulder joint will get a good workout. As your arms go through their full range of motion, this is great news for the shoulders, elbows, and even the spine.

For many, they enjoy increased mobility in their upper body and it generally fights off the stiffness that comes with age. Let’s face it, we’ve all made those grunting noises while attempting to stand up after a long time sitting (we won’t tell anyone!).

CARDIO WORKOUT

Not only is heart disease the leading cause of death in the UK, according to the government website, it causes nearly twice as many deaths as dementia; dementia is the second leading cause of death. While deaths from heart disease and stroke have certainly decreased in recent years, it’s still too high for our liking and surfing is the perfect opportunity to stay active and reduce your chances of struggling with this health issue. Regardless of which form of surfing you choose (duck diving, paddling, or standing), you’ll be moving constantly and this level of activity can only be beneficial for your health.

As your heart rate increases and the different muscles receive blood and oxygen, your cardiovascular system welcomes the activity and this offers various benefits in everyday life. For example, you won’t have any trouble breathing and strenuous activity becomes much easier. Suddenly, you’ll have the energy to take the stairs at work rather than the lift (unless you’re on the 33rd floor, of course!).

INCREASED FLEXIBILITY THROUGH SURFING

Before we move onto the psychological benefits of surfing, we want to talk about flexibility because certain parts of your body will always be stretching and twisting while on the board. Suddenly, muscles and joints you didn’t even know existed will be activated and we mustn’t forget the range of motion your joints will experience as the sheer power of the waves hit the board. With all this stretching, it’ll be like a more dramatic form of yoga and you should experience fewer aches and pains in life.

CORE AND LEG STRENGHT IMPROVEMENT FROM SURFING

Something that often goes forgotten with surfing is the work it does with your core; all that effort to stay balanced keeps the core engaged and this is something you’ll certainly feel the morning after your first session. Just as we saw in the cardiovascular section, this is something you might not notice but will definitely improve your life. Whether you’re lifting boxes, standing after long periods of sitting down, or using the upper torso in any way, you’re going to see a boost after surfing.

For those who work in an office and stare at a computer all day, surfing can also help with your posture; you might find yourself slouching less while at the desk. In truth, surfing reflects many of the normal movements we put our bodies through on a daily basis (although it might not seem like it at first).

For example, after first paddling out to a wave, you’ll need to activate the muscles in the legs and core to jump to your feet. In every single lesson, you’ll jump to your feet several times. If you can do it on a surfboard in the sea, you can definitely do it getting out of bed or getting off the sofa with ease. Over time, the difference in your leg and core strength will be noticeable and this is another great benefit of choosing surfing (they’re starting to add up, right?).

PSYCHOLOGICAL BENEFITS OF SURFING IN YOUR 30S, 40S, AND OLDER

Hopefully, we’ve been able to persuade you to book up that first surfing lesson on the physical benefits alone. If not, how about we tell you of the brilliant mental benefits of surfing?

COORDINATION AND CONCENTRATION

Without both coordination and concentration, you won’t be able to stand up on the board for longer than five seconds so these will both be improved over time. Of course, these are two transferable skills so there’s no reason why your coordination and concentration don’t also improve at home, at work, and while playing any other sports. For example, you might notice that you’re able to sit at a desk for a longer period of time or be more successful in your local pool league.

SURFING GIVES A BOOST TO YOUR MENTAL HEALTH

Firstly, all exercise has now been scientifically proven to release endorphins (chemicals in the brain) which improve mood and overall wellbeing. For those who suffer with depression and/or anxiety, many doctors are now starting to recommend exercise for this very reason. This, coupled with the fact you’ll be outside breathing in the fresh sea air, may allow you to adopt a new positive mindset in life.

DETERMINATION, PERSEVERANCE, AND GRATIFICATION

We must provide a warning at this stage because surfing will require patience, it will require perseverance, and a significant percentage of people do stop attending after just one lesson. However, we urge you to fight through the learning stage. Yes, you might find yourself getting frustrated and you might wonder where the fun starts for a while. But, as you improve, and overcome the mental barrier that stops many, you’ll have one of the most gratifying experiences of your life.

Eventually, all your hard work will pay off and you won’t believe that you nearly gave it all up. From struggling to jump to your feet to being able to stand up confidently for extended periods, you can prove to yourself that all goals in life are achievable. Even when the goal seemed impossible just a short while ago, the hard work and time you invest will always be rewarded.

Soon enough, you’ll enjoy all the physical and psychological benefits we’ve discussed and you may even be able to bring friends and family along to watch you shine. As we’ve seen before, these are transferable skills because you’ll be more likely to take this determination and perseverance into your personal life and career.

RELIEF FROM STRESS

Finally, you don’t have to become a master of surfing to enjoy the stress relief it can offer. If you want to push your body to its limit and really test yourself, this is possible. If you want to have a relaxing pastime and enjoy being in the water, this is equally fine. While some choose to navigate every wave and they feel disappointed after a poor lesson, others are just happy to be out in the water sitting on the board and looking out over the stunning horizon.

When it comes to surfing, the surfboard and the water are the two essentials. From here, you can do whatever makes you happy. Soon enough, you’ll be wondering where all that stress from work has gone and this for us makes for a successful hobby.

START SURFING TODAY!

As well as the physical and psychological benefits of surfing and the way it allows for a healthy lifestyle, you can also meet new people and forget about the stresses of life for a couple of hours. To finish our guide, we want to provide a few considerations before booking your first surf lesson!

Your height and weight aren’t important because there are various shapes and sizes of boards.

Don’t worry about your fitness levels right now because your stamina will improve over time.
Surfboards can even be custom-made, if necessary.
You should NEVER feel as though you’re too old to start surfing.

Don’t live life according to other people’s expectations or rules, make your own rules (perhaps not on the road, but you get the idea!). If you feel you’ll enjoy surfing and you like the sound of the many benefits we’ve discussed here today, we have three words for you; GO FOR IT!

ABOUT SWELL

Teaching people the sport of surfing in a safe, quick and fun way is what we specialise in at Swell Surf Camp. We have taught 1000’s of people the basics of surfing.

Age? Well the average age of a Swell client is 39

Interested in changing your life to see the health benefits of learning to surf?

Send us a message today and we’ll get you up and riding…regardless of your age!

Our luxury surf coaching holidays have taught 1000’s of people the sport of surfing in a safe, fun and quick way.

If you like this article about learning to surf after 40 you might also like the following articles.

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December 28, 2018December 28, 2018

STAFF: MEET RICCI AND ALEXANDRA

At Swell we want to make sure our clients get the best surf experience possible, and the best way to guarantee this is by having top staff work for us. Last year Ricci was at Swell for 3 months, and he left a great impression on the clients and the rest of our staff. Because Ricci had commitements in Europe as a Snowboard instructor & guide in the Alps he had to leave us for a season in the snow.

Ricci was keen to come back to Swell, and we are very keen to have him back. for the full 2018 / 2019 winter season.

Alexandra (Alex) is Ricci’s partner and she is the new surf photographer at Swell taking photos of our clients who are interested in the photo packages she offers. And additional bonus is that Alexandra also takes video footage of the clients during their lessons, so after the lessons are done the footage can be played back to analyze where improvements can be made in the surf technique of the clients.

Alexandra has years of experience as an action and lifestyle photographer, and so far the lifestyle and surf photos she has produced are of great quality.

Here are some sample photos of here first few days in Cabarete

Surfing Encuentro — Morning at Playa Encuentro

As you can see Alexandra is a great photographer, so if you want to have your surf photos taken and a surf video analysis during your stay at Swell, sign up for the photo package and go home with your memories in HD photo format.

OTHER SWELL NEWS

Normally when one surf instructor arrives another instructor leaves, this winter we have deceided to change this, since it’s looking like it’s going to be a very busy winter season for us here in the Caribbean. As a result Lee, our lovely English surf instructor has decided to stay on for the rest of our high season.
So our team for the winter season 2019 is:

So if you are interested in learning to surf, then have a look at the learn to surf courses we offer at Swell and contact us today to secure your surf holiday.

CARIBBEAN SURF HOLIDAY EXPIRIENCE

About Swell: We provide active holidays for adults in the Caribbean. Ideal for solo travelers and couples who are looking for a fun and social vacation.
See our video below.

We hope to see you soon in the Caribbean
Clare & Jeroen Mutsaars

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