Stretching
Stretching can be a bore, but it’s crucial if you want to reduce injuries and stay fresh.
VIDEO LESSONS
Strength & Fitness
Static stretching
In this lesson you’ll learn a simple static stretching routine you can perform after your warm up or on completion of your ocean swimming training.
Dynamic stretching
In this lesson you’ll learn a simple dynamic stretching routine you can perform as part of your ocean swimming training.
Strength training
Develop an all-round level of fitness by mixing up your swimming with other fitness activities.
Introduction to your core
In this lesson for you will learn about your core, including what it is, why it’s important for ocean swimmers and your core strength training options.
Crunch
In this lesson you will learn how to perform the crunch core exercise as part of a core strength workout for ocean swimming.
Crunch (legs raised)
In this lesson you will learn how to perform the crunch (Legs Raised) core exercise as part of a core strength workout for ocean swimming.
Oblique crunch
In this lesson you will learn how to perform the oblique crunch core exercise as part of a core strength workout for ocean swimming.
Reverse crunch
In this lesson you will learn how to perform the reverse crunch core exercise as part of a core strength workout for ocean swimming.
Bicycle crunch
In this lesson you will learn how to perform the bicycle crunch core exercise as part of a core strength workout for ocean swimming.
Leg drop
In this lesson you will learn how to perform the leg drop core exercise as part of a core strength workout for ocean swimming.
Leg extensions
In this lesson you will learn how to perform the leg extensions core exercise as part of a core strength workout for ocean swimming.
Hover (knees & toes)
In this lesson you will learn how to perform the hover (knees & toes) core exercise as part of a core strength workout for ocean swimming.
Hover (single leg lift)
In this lesson you will learn how to perform the hover (single leg lift) core exercise as part of a core strength workout for ocean swimming.
Hover (leg and arm taps)
In this lesson you will learn how to perform the hover (leg and arm taps) core exercise as part of a core strength workout for ocean swimming.
Side hover (knees & toes)
In this lesson you will learn how to perform the side hover (knees & toes) core exercise as part of a core strength workout for ocean swimming.
Side hover rotation
In this lesson you will learn how to perform the side hover rotation core exercise as part of a core strength workout for ocean swimmin.
Plank (+ Mountain climber)
In this lesson you will learn how to perform the plank (+ mountain climber) core exercise as part of a core strength workout for ocean swimming.
Diagonal arm and leg raises
In this lesson you will learn how to perform the diagonal arm and leg raises core exercise as part of a core strength workout for ocean swimming.
Arm and leg raises
In this lesson you will learn how to perform the arm and leg raises core exercise as part of a core strength workout for ocean swimming.
Lower back extension
In this lesson you will learn how to perform the lower back extension core exercise as part of a core strength workout for ocean swimming.
Superman (+ flutter)
In this lesson you will learn how to perform the superman (+ flutter) core exercise as part of a core strength workout for ocean swimming.
Core workout #1
Strengthen and stabilise your core for ocean swimming with this beginner-level core workout choreographed to music by Emily Gillies.
Core workout #2
Strengthen and stabilise your core for ocean swimming with this beginner-level core workout choreographed to music by Emily Gillies.
READ MORE LESSONS
Ocean swimming training tips for beginners
Learn how ocean swimming can be an enjoyable and rewarding sport with world master’s champion Paul Lemmon’s 7 ocean swimming training tips for beginners.
Dr Rip says: Wave power, there’s an equation for that
Professor Rob ‘Dr Rip’ Brander, a surf scientist, explains the difference between wave energy and wave power.
Do you know, what you don’t know?
Are you unknowingly holding yourself back from being a better ocean swimmer, because you think you know all there is to know about ocean swimming?
Big wave charger or beginner? Read this it could save your life
Learning to relax and not to panic is a very important skill and may help you save your life in all types of surf conditions.
