Full body workout targeting strength and proprioceptive skills
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Most of us will know the Blackroll as a tool for self myofascial treatment. But there is more to it! With this workout we will show you, how you can use the Blackroll to build up the strength and balance you need in order to perform on your surfboard.

Thinking of surfing, which are the bodyparts you should focus on? Strong muscles in shoulders, arms, upper and lower back are essential for paddling as well as for pushing yourself up on your board and making a powerful take off. Strong core muscles and well trained legs are just as important, especially in terms of injury prevention.  And none of this is any good without a good sense of balance and proprioceptive skills.

 

The cylindrical shape of the Blackroll adds the necessary amount of instability to the exercises in order to really challenge your core and sense of balance, while strengthening your muscles for a powerful performance on your board.
Do all exercises one after another with a break of 30 seconds in between. Do 2 to 3 rounds. Pause for 1 to 2 minutes between each round.

Standing Scale: core strength and balance training
© njoyrides, aufgenommen im M.I.S.S. Fitness Sportstudio München

10 repetitions on each side

How to do it:

  • take the Blackroll in both hands
  • step forward with one leg,
  • your standing leg is slightly bent
  • keeping a straight back bring your upper body forward, and aim for a horizontal position
  • extend your back leg and bring it in one line with your upper body
  • extend your arms in front of you and bring them in line with your upper body
  • hold the position for the length of one breath
  • then switch to the other siede

Make sure to:

  • pull your belly button in
  • keep your back straight and long
  • press with your palms against the sides of the blackroll
  • pull your shoulder blades backwards and downwards
  • keep hips and shoulders parallel to the floor
Mountain Climber with Blackroll
© njoyrides, aufgenommen im M.I.S.S. Fitness Sportstudio München

30 Sec to 1 Min

How to do it:

  • go into plank position while grabbing the Blackroll at each side
  • your wrists should be underneath your shoulders
  • your arms are almost straight
  • your feet are about hip width apart
  • while keeping your upper body as stable as possible, bring one knee towards your chest and back, then bring the other knee forward
  • if possible, increase speed as if you were running

Make sure to:

  • keep a strong core, pull your belly button in
  • bring the extended leg and your back in one diagonal line
  • keep hips and shoulders parallel to the floor
back strength exercise
© njoyrides, aufgenommen im M.I.S.S. Fitness Sportstudio München

30 Sec to 1 Min

How to do it:

  • lie flat on your belly
  • straighten your arms in front of you and hold the Blackroll between your hands
  • lift your legs, arms and upper body off the floor
  • raise and lower your arms, without letting them rest on the floor

Make sure to:

  • press with your palms against the sides of the Blackroll
  • pull your shoulder blades back- and downwards
  • pull your belly button in
  • squeeze your glutes together
  • keep breathing!
Exercise to strengthen your legs and mobilising your back
© njoyrides, aufgenommen im M.I.S.S. Fitness Sportstudio München

30-60 seconds per  side

How to do it:

  • take the Blackroll between your hands and push with your palms into the sides
  • straighten your arms in front of you
  • straigthen your back and pull your belly button in (no hollow back!)
  • make a large step backwards and bring the knee of your back leg towards the floor (your legs stay in this position)
  • rotate your upper body to the side of your front knee as far as you can, without twisting your hips or moving your legs
  • switch sides after 30 or 60 seconds

Make sure to:

  • keep the knee of your front leg behind your toes
  • keep a strong core and avoid a hollow back!
  • keep your hips facing in front of you
  • keep your arms extended in front of you

 

 

 

Exercise to build up strength in shoulders, arms and core
© njoyrides, aufgenommen im M.I.S.S. Fitness Sportstudio München

10 to 20 repetitions

How to do it:

  • come into a low push up position, placing the Blackroll just underneath your knees
  • push up with your arms and bring your knees towards your chest, rolling with your shins over the blackroll till it is positioned just above your toes
  • roll backwards, lower your arms while keeping your body in one straight line
  • repeat

Make sure to:

  • keep your core muscles engaged at all times
  • avoid a hollow back

Exercise for strong glutes and hamstrings

© njoyrides, aufgenommen im M.I.S.S. Fitness Sportstudio München

10 to 20 repetitions per side

How to do it:

  • lie down on your back
  • place your arms either beneath you on the ground or cross them above your chest
  • your knees are to 90 degrees bent and your feet are positioned on the blackroll
  • pull one knee towards your chest and keep it there, while the other leg works
  • lower your hips without touching the ground and bring them up again
  • repeat 10 to 20 times before switching sides

Make sure to:

  • keep the pulled up leg as close to your upper body as possible, in order to really activate glutes and hamstrings
  • engage your glutes, when bringing your hips up again

Stability exercise targeting especially core and shoulders

© njoyrides, aufgenommen im M.I.S.S. Fitness Sportstudio München

Try to manage 7 reps per side

How to do it:

  • place your forearms on the Blackroll, your thumbs pointing upwards
  • your elbows are  90 degrees bent and placed in line with your shoulders
  • extend your legs while keeping your core strongly engaged
  • place your feet slightly more than hip width apart for more stability
  • lift one arm off the Blackroll and bring it in a straigt line to the height of your ear while keeping hips and shoulders parallel to the ground
  • lower your arms again and raise the other arm, without moving the rest of your body

Make sure to:

  • keep your core engaged and avoid a hollow back
  • keep your shoulders away from your ears
  • keep your hips and shoulders parallel to the ground

 

That’s it! Well done!!!

 

Please note: the exercises we describe involve very intense bodily strain. Before embarking on these exercises, it is crucial that you undertake a thorough warm-up program. If the exercises are not properly carried out, you stand the risk of injury.
The exercises should only be carried out by healthy individuals. Training whilst ill is of little benefit and can lead to further ailments (for example, issues with the heart muscle). So please, only train when you feel good. If you are unsure, please contact your doctor in advance.
The exercises should only be carried out on suitable ground with the appropriate equipment.
If you should injure yourself due to neglect of these recommendations, we cannot accept responsibility.
We are instructing sport here. Our exercises are no replacement for a healing treatment or physiotherapy. If you require treatment, please contact the relevant specialist.

 

You don’t have a blackroll yet?

 

download-iconBlackroll Workout for Surfers PDF

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