3 Tips To Bottom Turn Better Than You Are Now

30 Nov 2016 3 Share

COASTALWATCH | SURF COACH 

Episode 005 / Series 001
Duration 2:34 

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

Everyone spends a lot of time thinking about every other maneuver but it all starts from the bottom turn. Taking time to work out where you need to be and what kind of bottom turn is required for your next maneuver takes some forward planning. If you want to surf verticle you need to do a deep bottom turn racing down the line then dropping down deep into the bottom of the wave to create space and time. With aerial surfing, you want to have a shallow bottom turn with a more angled approach to pop off the lip.

COMMON MISTAKES WITH BOTTOM TURNS

- Not starting the turn with speed
- Not getting low enough and compressing 
- Not looking where you want to go, down the line or the lip

TIPS FOR IMPROVING YOUR BOTTOM TURN

1. Get speed first in the top third of the wave
2 Once you're ready drop down to the bottom of the wave
3. Get low, put your hand down for the 'hand tap' between your legs to touch the water and as you compress look for your target.

DRILLS

Bottom turns require working your quads, hammies and maintaining control. If you have control of these big muscle groups it will result in a long, powerful and effective turn. 

Drill #1 - Deep Squats / Reverse Woodchop
Squats are a natural skill to compliment bottom turns. They loosen up and increase range-of-motion of the lower body, hips and core as well as strengthen the relative muscle groups. 

1 minute of imitation bottom turn squats.
With a wide stance drop down, compress and touch the floor with what is your natural backhand on a wave, literally mimicking the bottom turn and the movement and action that your arms play. Use your front arm to help you extend back up to standing. 

Drill #2 - Unweighted Deadlift
Deadlifts strengthen the lower back, legs and glutes and are essential to most functional movements we undertake in surfing and every day life. 
Using a stick or broom with little or no weight, complete 8 deadlifts. 

DRILL #3 - Box Jumps 
Box jumps incorporate the above two skills but apply the sharp explosive movement required in the lead up to bottom turns with aerials and other fast moves.

Start in a light squat then using the power of your whole body jump up onto a steady platform min. 30cm high. Land in control and strong. Step down and repeat for 45sec - 1 minute.

Have you got questions about your bottom turn technique? Ask Matt Grainger in the comments area below...

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

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