Dropping In Surf Show Podcast Paddling Research, Improving Surf Ability, Surf Research with Dr. Steven Duhig and Pere Campistol
Jul 31, 2020
Pere Campistol, creator of The Surf Pentagon and exercise science practitioner, and Dr. Steven Duhig, Griffith University lecturer and strength & conditioning lead, discuss paddling research and training. They cover a four-week paddling intervention, strength, conditioning and mobility approaches, tethered force testing, links to injury and performance, and plans to translate research for recreational and elite surfers.
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Mobility End Range Training Boosted Pull-Up Strength
- Griffith's pilot paddling intervention compared three 4-week programs: strength, high-intensity pool sprints, and mobility focused on end-range shoulder and thoracic work.
- The mobility group showed the largest pull-up strength gains and perceived better water feel, suggesting end-range strengthening transfers to paddling performance.
Train The Full Force–Velocity Spectrum For Paddling
- Use mixed upper-body strength training to cover the force–velocity spectrum: heavy loads, high-speed med-ball work, eccentric pull-ups and rotational shoulder exercises.
- Steve recommends supersets (e.g., maximal pulls with med-ball) to overload both strength and power relevant to paddling.
Strengthen Shoulders At End Range With PAILs RAILs
- Use end-range isometric holds (PAILs/RAILs), then slightly reduce angle and perform liftoffs to strengthen shoulder internal/external rotation at end range.
- This shifts the length–tension curve to produce more force in stretched paddling positions.