How to train for bodysurfing

This pool training session will put you in good stead for catching a wave in the sea

With our oceans theme this month, I’m reminiscing about holidays to Cornwall, swimming in the breakers and body surfing back to the beach. It’s one of the most fun things in swimming you can do.

First you have to swim out through the surf. If the waves are big, the easiest way is to surface dive beneath them. Once you’re through the breakers and among the greenbacks, you need to wait for the perfect wave.

I like to wait in a horizontal position parallel to the shore so it’s easy to watch the incoming waves and keep an eye on the beach to make sure I’m not drifting.

When you spot the right wave, just before it reaches you, turn towards the beach, kick hard and sprint. If you’ve got the timing and the speed right, the wave will lift you and accelerate you towards the shore. Stop sprinting, keep your head up, stretch out one arm in front, with your palm pressing on the clean water in front of the wave.

Hold on while the wave skims you towards the beach, far faster than you could ever swim, and scream for joy.

Bodysurfing is something you need to learn in the ocean, but you can practise some of the skills in the pool. Here are some suggestions.

Pool training for body surfing

Warm up:
5 to 10 minutes of easy swimming, choice of stroke.

Build:
8 x 50m front crawl with 10s rest after each. Start slow and try to swim each one faster than the previous. End with a sprint. (This is to get you ready for the sprints ahead)

Skill 1: Surface dives
Swim steady front crawl and lift your head every stroke as if sighting – or swim headup water polo style. Pretend a breaking wave is bearing down on you. Just before it reaches, dive down about half a metre and propel yourself forward with a powerful double arm pull, as if you’re going under the wave. Kick back to the surface and continue swimming. Repeat once per length for four lengths.

Skill 2: Sculling in place
Find a place in the pool where you won’t be in anyone’s way and practise sculling. Aim to be roughly horizontal in the water on your front with your head up. Kick gently while sweeping your hands side to side, but without generating any forward propulsion. This should feel super relaxed.

Skill 3: No push-off sprints
Starting from the horizontal position mentioned, picture a big wave bearing down on you and sprint away from it. Kick hard, pull harder and keep your head up. Three to five strokes is all you need. Settle into a steady swim speed to complete the length. Repeat 8 times. This is also useful to practise if you play water polo or for the start of a mass participation swimming event.

Rest of swim session
Feel free to add another swim set at this point if you want to work on something else. For example, you could do a set of 10 x 25m FC sprints, with 1 minute rest between each, to help prepare you for the short intense efforts of body surfing.

Alternatively, do a steady continuous swim of 10 to 20 minutes focusing on technique. Finish off with a few lengths of easy swimming.

Note on goggles: You can wear goggles for body surfing but there is a risk they will be knocked off and lost to the ocean.

Simon offers one-to-one remote coaching and swim mentoring. Find out more at swimmentoring.com