How To Duck Dive Like John John Florence

9 Nov 2016 3 Share

COASTALWATCH | SURF COACH 

Episode 002 / Series 001
Duration 1:50 


Hosted by Matt Granger of Manly Surf School & NSW High-Performance Coach 
Additional footage provided by Craig Halstead, Matt Grainger & Victor Cestari


In this series, Matt Grainger will walk you through the common mistakes and three tips to improving crucial surf skills. These videos are exclusively available for Coastalwatch Plus subscribers only, but sign up today for just $1 for 4 weeks!


Catch a new episode & drills each Wednesday for the next 6 weeks covering these areas;


Episode 1 - Paddling 
Episode 2 - Duck Dives
Episode 3 - Improving Takeoffs 
Episode 4 - Generating Speed
Episode 5 - Bottom Turns
Episode 6 - Cutbacks

SERIES 2 WITH NICK CARROLL
Episode 1 - Relaxing The Upper Body

Episode 2 - Paddling Faster & Smarter
Episode 3 - Positioning & Reducing Line-Up Anxiety 
Episode 4 - Delaying The Turn
Episode 5 - Weight & Balance
Episode 6 - Six Killer Drills

VIDEO OVERVIEW

To improve your duck dive you need to get speed up before hand. You need to drive down hard with your shoulders as well as solid knee or foot pressure to get under the wave and push up the back of the wave.

COMMON MISTAKES WITH DUCK DIVE TECHNIQUE

-No paddling hard enough at the wave
-Bad timing; Not going early or late enough through the wave
-Not kicking hard enough on the back of the board with your knee of foot

TIPS FOR IMPROVING YOUR DUCK DIVE

1. Get your speed up early as the wave is coming at you.
2. Make sure your timing is right; push that board down hard with pressure from your shoulders. 
3. When you're under water continue to push down hard so you can come up out of the water with speed, ready for the next wave.

DRILLS

Body weight and body movement exercises are the best way to keep your body agile, flexible, strong and functional. Here are a couple of easy ways to build that strength up. 

WARM UP
Lie on your back, curl up in a ball and roll around to loosen up your lower back for one minute. Have a 20-second break and repeat 3 times. 

DRILL #1 - Mixed Push-ups
Push ups are the best land-based, body-weight skill you can do to mimic and improve your duck dive specific muscles and strength. Try mixing up your push ups to engage more muscles in your shoulders, chest, back and core.

Try each of for one minute with a 30-second rest between
-Narrow Push Up (hands in line with nipples, elbows pointed backward)
-Regular Push Up (hands under shoulders)
-Cobra Push Up (regular pushup transitioning into upward dog)

DRILL #2 - Spiderman Crawling

Crouch down and put your hands forward on the floor in front of you and crawl forwards on your tip-toes. Do this for 40-metres then rest for 30 seconds and repeat. 

Are you up to the John John Duck Dive Challenge?

Have you got questions about improving your duck dives? Ask Matt Grainger in the comments area below...

Tags: video , surfcoach (create Alert from these tags)

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