Art of Surfing 2/e

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