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Hey Si Boarders! Grab your Phil Rajzman World Champion Board and Elysia and Naedine will guide you through five key moves to master the Drop Knee Turn / Switch Foot Cutback like the surfing champion we know you are. Hang tight for the perfect surf training exercises with Si Boards Balance Boards and keep up your surf fitness year round.
Watch a few clips of Phil Rajzman doing the Switch Foot Cutback with such ease. Watching the movement it can look like it may put your knee in a risky position for a medial ligament sprain or knee injury. Let's mimic the movement to strengthen your mechanics and be prepared in real time. So let's get started and help you surf those waves like a pro.
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Place your Si Board on two Half Balls to create a Rocker Board. This tilts front to back. Stand on your board with your surf stance. Once you find your balance, lift your front foot and place it on the back end of the Si Board. Your original front foot is now behind your back foot. This movement may feel a bit awkward because you might not be used to keeping balance with one foot behind the other. This mimics the stance and allows you to train your endurance and balance.
To lower the chance of injury we can work on this exercise in various ways. First you can focus on balance reaction as you move in to the Drop Knee Turn position and hold it. You can also actively rock your board front and back to initiate muscle control verses reacting to the board. Then challenge yourself - have a partner try to knock you off balance or rock your board. This forces you to react quickly to find your balance. These exercises in a controlled environment will help you become comfortable and confident by maintaining balance in the exact Drop Knee Turn position, and may help prevent chances of injury.
Place your Si Board on one Half Ball to make your Wobble Board. As a beginner, place the Half Ball under the middle of the board. Place your natural back foot over the Half Ball. Then take your front foot and hold it in the air behind the foot that is on the board. Only one foot will be on the board.
This exercise really fires up the back leg. It is important to isolate that leg in order to practice balance and strength control on your board. This is a difficult skill when one foot is stronger than the other, or if you have a weak sense of balance in a lateral lunge. Don't let that worry you; practice makes perfect! As you progress place the Half Ball to the back end of the Si Board, there will be a lot of weight coming from that front end. It makes it harder to keep your board parallel to the floor, but continue to stabilize as best you can. You want to keep your upper body as still as possible. So remember to keep your core abdominals tight and there should be stability and strength at your hips and pelvis. Let your ankle control the board and keep balance. The One Foot Balance helps strengthen the single standing foot when you move your front foot to the back of the board. This hard work will pay off.
Next, create a Single Pivot Board with one Half Ball and one Mini Ball. Place the Half Ball at the front end of your Si Board and the Mini Ball in the back end. Stand on your board with your feet crossed. The front of the board will tilt, while the backside rolls forward and backwards.
Similar to the One Foot Balance skill keep the back leg initiated for strong balance and board leveled. Now the leg that was previously hanging behind the other is going to be crossed towards the back end of your board. That leg should be placed at the end of your Si Board where the Mini Ball is. The Mini Ball rolls your board front and back, which perfectly mimics a drift like motion that occurs in a Drop Knee Turn. In the Drop Knee Stance, moving your back leg weighs your board causes it to move. This combination teaches you core control, while your legs are crossed. Do this in both positions to simulate switch foot control, so you can surf in any direction with core strength, balance, and coordination for any wave you catch.
This move is so awesome with a partner pulling you in various directions as you try to maintain good posture control, hip strength, and foot control of your Si Board. Place two Mini Balls to create a Double Pivot Board. With each ball at the end of the board, a Double Pivot Board can move forward, backward, and twist. Place a stretch band around your hips. Have your partner add a slight pull of tension as you keep balance on your Si Board. First practice this in a surf stance on your Si Board.
Then once you are ready, try the Drop Knee Stance as your partner continues to pull. Your partner does not need to pull too hard on the stretch band, but just enough to stimulate your core to engage. The tension from the pull sends feedback that reminds you to contract your trunk and keep that core tight. Maintaining your balance on a Double Pivot Board is a challenge on its own. The addition of obstacles challenging your ride makes it more difficult and a whole lot of fun. This skill will help you anticipate the rough water conditions, winds, and anything unpredictable when surfing.
Place two Half Balls under your Si Board to create a Rocker Board. Then place the mini band around your ankles. It is a good idea to practice a round house kick on the ground first. Push your front foot forward then move your hip and leg in a semi circle, as if you are sweeping it back. A round house kick is similar to a curtesy lunge. Keep the back leg engaged to really stretch out the mini band.
Once you are comfortable with that movement practice on your Si Board. You can also hold on to your partner or have them slightly hold the board for some stability. Resistance from the band forces you to have great pelvic stability, posture control, and hip strength to help initiate turning your board. This exercise is very tiring and is a high skill precision movement. Remember slow and controlled is a whole lot of leg burning fun!
Great job Si Boarders! Now you have improved you foot precision, strengthened your balance with feet crossed, fired up your hips and core and learned the correct form to help prevent injury. Give yourself a pat on the back because that was definitely a killer training session. You have officially completed the 5 key moves to perfect the Drop Knee Turn / Switch Foot Cutback like World Champion Phil Rajzman. Now grab that 5-inch ball to create your Multi-Directional Balance Board. Hop on your Si board because you are ready to ride those waves!
Time to ride those waves!
Thanks for joining us! Now we would like to hear from you. Add your comments and questions below. Let us know your favorite move or share some tips for other Si Boarders to help perfect these moves. We are happy to help! Keep on Breaking the Rules.
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