Summary: Tom Carroll on His Pre Surf Routine – The Art Of Longevity Surf Retreat Interview (5_7) with Coach Rodrigo
- Objective: In this part of the series, Coach Rodrigo talks with Tom Carroll about his pre-surf routine, focusing on exercises that prepare the body, particularly the posterior chain, for an optimal surfing experience and to prevent injuries.
- Routine Highlights:
- Posterior Chain Activation:
- Tom emphasises activating the muscles along the back of the body, especially if he’s been resting, meditating, or swimming prior to surfing.
- This focus on the posterior chain is critical as he ages, as these muscles tend to “turn off” or relax more easily over time.
- Warm-Up on the Beach:
- His routine involves rolling on the beach and actively moving muscles around his pelvis, lower back, and upper legs (including the IT band and quadriceps).
- These movements help stabilise his lower back and prevent his pelvis from misalignment during surfing.
- Consequences of Skipping the Routine:
- When he skips this warm-up due to excitement or time constraints, he often experiences pain or instability in his lower back, shoulders, and neck.
- Tom emphasises that taking the time to warm up properly significantly improves his surfing performance and reduces his risk of injury.
- Key Takeaways:
- Importance of a Warm-Up: Preparing the body before physical activity, particularly through posterior chain activation, is essential for safe and effective performance.
- Aging and Muscle Activation: With age, it becomes increasingly important to ensure key muscle groups are “switched on” to maintain stability and prevent strain.
- Routine Discipline for Injury Prevention: Skipping this warm-up often leads to discomfort, emphasising that consistency in pre-surf routines directly impacts long-term physical health and surfing experience.
In this insightful conversation, Coach Rodrigo and Tom Carroll underscore the value of a structured warm-up, particularly for ageing athletes, to ensure mobility, stability, and injury prevention in physically demanding activities like surfing.