Description
Book SynopsisTable of ContentsINTRODUCTION Chapter 1 THE BASICS Surfing Fundamentals I. A Brief History of Surfing II. The Break Ø Become a Student Ø Ocean Safety Ø Wave Formation Ø Anatomy of a Wave Ø Wave Measurement Ø Wave Shape Ø Tides Ø Wind Conditions Ø Types of Breaks Ø Other Wave Terms III. Gear Ø Boards Ø Fins Ø Wetsuits Ø Other Equipment Ø Equipment Care Ø It's Up to You IV. Respect Ø The Golden Rule of Surf Etiquette Ø Localism Ø Out of the Water Ø In the Water Ø Line-Ups Ø Right of Way Ø Dropping In Ø Paddling Out Ø Falling Ø What We Do In Life¿ V. Surfing 101 Ø Introduction to Surfing Essentials Ø Basic Body Position Ø Paddling Ø Paddling Out Ø Waiting for Waves Ø Catching Waves Ø Popping Up Ø Turning Ø Ending a Ride Ø The Inevitable Chapter 2 CLASSIC Advanced Longboarding Ø Longboard Evolution Ø Advantages Ø Glide Ø Limitations Ø Advanced Paddling Ø Technique Ø Style Ø Angling Ø Trimming Ø Turning Ø Walking the Nose Ø Other Advanced Maneuvers Ø Final Note Chapter 3 SLASH Shortboarding Ø Shortboard History Ø Old School vs. New School Ø Advantages Ø Maneuverability Ø Limitations Ø up0 Technique Ø Style Ø Turning Ø Maneuvers Ø Future Chapter 4 MONSTERS Big-Wave Surfing Ø Big-Wave Timeline Ø Gear Ø Subculture Ø Locations Ø Risks Ø Limitations Ø Towing-In Ø Future Ø A Word to the Wise Chapter 5 MANO a MANO Competition Ø Contest History Ø Formats Ø Pro Surfing Ø Judges Ø Technique Ø Style Ø Wave Selection Ø Priority Ø Interference Ø Heat Dynamics Ø Coaching Ø Perspective Chapter 6 FUEL Nutrition Ø Energy Ø Energy Needs Ø Weight Ø Body Fat and Lean Muscle Mass Ø Determining Body Composition Ø Hydration Ø Diuretics Ø Supplements Ø Health Chapter 7 GUMBY Flexibility Ø Importance Ø Injury Prevention Ø Popping Up Ø Getting Low Ø Rotation Ø Basic Kinesiology Ø When and How to Stretch Ø Yoga Ø Massage Ø Stretches Ø As You Age Chapter 8 CARDIO Aerobic and Anaerobic Fitness Ø Cardiovascular Demands Ø Aerobic Capacity Ø Anaerobic Endurance Ø How to Improve Ø Aerobic Interval Training Ø Anaerobic Interval Training Ø Cross Training Ø Keep It Fun Chapter 9 FAST TWITCH Agility and Quickness Ø Agility, Quickness and Surfing Ø Fast and Slow Twitch Muscle Fibers Ø Drills Ø Cross Training Ø Overall Athleticism s20Chapter 10 STABILITY Balance Ø Dynamic Balance Ø Balance and Trunk Stability Ø Balance and Joint Stability Ø Athletic stance Ø Knee Tracking Ø Stability Training Ø Basic Balance Exercises Ø Advanced Dynamic Balance Exercises Ø Dynamic Balance Strength Training Ø Variety Chapter 11 HARD CORE Trunk Stabilization Ø Trunk Stability Ø Anatomy of the Trunk Ø Neutral Spine Ø Transverse Abdominis Ø Trunk Strength and Stabilization Exercises Ø Hard Core for Life Chapter 12 RIPPED Strength Development Ø The Myth Ø Sport Specificity Ø Joint Stability Ø Strength Development Ø Tempo, Sets, Reps and Resistance Ø Strength Training Exercises Ø Variety Chapter 13 BALLISTIC Power Development Ø Explosiveness Ø Sport Specificity Ø Power Development Ø Tempo, Sets, Reps and Resistance Ø Power Training Exercises Ø Variety Chapter 14 THE GAME PLAN Designing a Training Program Ø The Objective Ø Periodization Ø Be Realistic Ø Follow Through Ø Reassess Chapter 15 HEAD GAMES Sports Psychology Ø Performance Enhancement Ø Relaxation Ø Concentration Ø Imagery Ø Mental Cross Training Ø Training Logs Ø End Result GLOSSARY OF SURF LINGO REFERENCES ABOUT THE AUTHOR
