{"id":4391,"date":"2026-07-01T06:10:20","date_gmt":"2026-07-01T06:10:20","guid":{"rendered":"https:\/\/www.ecoledesurfdugolf.com\/"},"modified":"2026-07-01T06:10:21","modified_gmt":"2026-07-01T06:10:21","slug":"preparation-physique-surf","status":"publish","type":"post","link":"https:\/\/www.ecoledesurfdugolf.com\/en\/preparation-physique-surf\/","title":{"rendered":"Pr\u00e9paration physique surf | 5 exercices pour la maison"},"content":{"rendered":"<style>\nh2 {\n  border-bottom:1px solid #9885F7 !important;\n  padding:0.5em 0 !important;\n}<\/p>\n<p>\/* Spacing for paragraphs and lists *\/\np,\nul,\nol {\n  margin-top:.3em !important;\n  margin-bottom:.3em !important;\n}<\/p>\n<p>ol {\n  padding-left:0.7em !important;\n}<\/p>\n<p>\/* blue hyperlinks and TOC links *\/\na,\n#h-toc a {\n  color:#9885F7 !important;\n}\n<\/style>\n<p class=\"wp-block-paragraph\">Vous avez r\u00e9serv\u00e9 votre stage de surf pour les prochaines vacances et vous voulez en profiter au maximum. En un mois, vous pouvez vraiment faire la diff\u00e9rence avec une bonne pr\u00e9paration physique surf, m\u00eame \u00e0 la maison, sans mat\u00e9riel sp\u00e9cifique.<\/p>\n<p class=\"wp-block-paragraph\">En travaillant les bons muscles et les bons gestes, vous ramerez plus longtemps, vous r\u00e9ussirez plus de take-off et vous vous sentirez plus stable sur la planche. Nous vous proposons ici cinq exercices cibl\u00e9s, faciles \u00e0 int\u00e9grer dans votre quotidien, avec des explications pas \u00e0 pas pour chaque mouvement. Objectif simple&nbsp;: arriver en forme sur la plage, pr\u00eat \u00e0 profiter de chaque vague pendant votre stage.<\/p>\n<h2 id=\"h-title\" class=\"wp-block-heading\">Les 5 meilleurs exercices de pr\u00e9paration physique surf \u00e0 la maison pour pr\u00e9parer votre stage de surf<\/h2>\n<p class=\"wp-block-paragraph\">Temps de lecture&nbsp;: ~9&nbsp;min<\/p>\n<ol id=\"h-toc\">Sommaire<\/p>\n<li><a href=\"#h-pourquoi-preparer-votre-corps-avant-un-stage-de-surf\">Pourquoi pr\u00e9parer votre corps avant un stage de surf<\/a><\/li>\n<li><a href=\"#h-exercice-1-renforcement-lombaire-rame-plus-efficace\">Exercice&nbsp;1&nbsp;: Renforcement lombaire<\/a><\/li>\n<li><a href=\"#h-exercice-2-pompes-explosives-burpees-pour-le-take-off\">Exercice&nbsp;2&nbsp;: Pompes explosives &amp; burpees<\/a><\/li>\n<li><a href=\"#h-exercice-3-mobilite-hanches-tourner-moins-se-blesser\">Exercice&nbsp;3&nbsp;: Mobilit\u00e9 des hanches<\/a><\/li>\n<li><a href=\"#h-exercice-4-gainage-planche-tronc-solide-stable\">Exercice&nbsp;4&nbsp;: Gainage planche<\/a><\/li>\n<li><a href=\"#h-exercice-5-squats-jambes-puissantes-sur-la-planche\">Exercice&nbsp;5&nbsp;: Squats<\/a><\/li>\n<li><a href=\"#h-programme-maison-15-minutes\">Programme maison de 15&nbsp;minutes<\/a><\/li>\n<li><a href=\"#h-preparer-votre-corps-a-la-maison-et-votre-stage-a-moliets\">Pr\u00e9parer votre corps \u00e0 la maison et votre stage \u00e0 Moliets<\/a><\/li>\n<li><a href=\"#h-mini-faq-preparation-physique-surf\">Mini&nbsp;FAQ<\/a><\/li>\n<\/ol>\n<h2 id=\"h-pourquoi-preparer-votre-corps-avant-un-stage-de-surf\" class=\"wp-block-heading\">Pourquoi pr\u00e9parer votre corps avant un stage de surf<\/h2>\n<p class=\"wp-block-paragraph\">Le surf sollicite tout le corps&nbsp;: rame puissante et r\u00e9p\u00e9t\u00e9e, passage explosif du ventre au debout, gainage constant, appuis solides sur les jambes, mobilit\u00e9 des hanches et des \u00e9paules pour tourner le buste.<\/p>\n<ul>\n<li>Renforcer le dos et les \u00e9paules pour la rame<\/li>\n<li>Travailler le mouvement du take-off de mani\u00e8re explosive<\/li>\n<li>D\u00e9velopper un tronc stable gr\u00e2ce au gainage planche<\/li>\n<li>Renforcer les jambes avec des squats ou des squats saut\u00e9s<\/li>\n<li>Am\u00e9liorer la mobilit\u00e9 et l\u2019\u00e9quilibre pour limiter les blessures<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\">Avec un mois d\u2019entra\u00eenement r\u00e9gulier (3 \u00e0 4&nbsp;fois par semaine), vous gagnez en endurance, en explosivit\u00e9 et en confiance&nbsp;: vous vous fatiguez moins vite et vous progressez plus vite pendant votre stage, \u00e0 Moliets ou ailleurs.<\/p>\n<h2 id=\"h-exercice-1-renforcement-lombaire-rame-plus-efficace\" class=\"wp-block-heading\">Exercice&nbsp;1&nbsp;: Le renforcement lombaire pour une rame plus efficace<\/h2>\n<p><img decoding=\"async\" src=\"https:\/\/www.ecoledesurfdugolf.com\/content\/uploads\/preparation-physique-surf.jpg\" alt=\"preparation-physique-surf.png\" \/><\/p>\n<h3 id=\"h-pourquoi-utile-lombaires\" class=\"wp-block-heading\">Pourquoi cet exercice est utile pour le surf<\/h3>\n<p class=\"wp-block-paragraph\">Un dos fort vous aide \u00e0 maintenir une bonne position allong\u00e9e, \u00e0 respirer librement pendant la rame et \u00e0 encha\u00eener les vagues sans douleur au bas du dos.<\/p>\n<h3 id=\"h-superman-au-sol\" class=\"wp-block-heading\">Comment faire le superman au sol<\/h3>\n<p class=\"wp-block-paragraph\"><strong>1.<\/strong> Allongez-vous sur le ventre, jambes et bras tendus devant vous.<br \/>\n<strong>2.<\/strong> Contractez fessiers et lombaires.<br \/>\n<strong>3.<\/strong> Relevez poitrine et bras, regard vers le tapis, puis d\u00e9collez l\u00e9g\u00e8rement les pieds.<br \/>\n<strong>4.<\/strong> Tenez 2-3&nbsp;sec, redescendez lentement. R\u00e9alisez 3&nbsp;s\u00e9ries de 10-15&nbsp;r\u00e9p\u00e9titions avec 1&nbsp;min de repos.<\/p>\n<p class=\"wp-block-paragraph\">Astuce&nbsp;: filmez-vous de c\u00f4t\u00e9 une fois par semaine pour v\u00e9rifier que vous ne creusez pas exag\u00e9r\u00e9ment le bas du dos.<\/p>\n<h2 id=\"h-exercice-2-pompes-explosives-burpees-pour-le-take-off\" class=\"wp-block-heading\">Exercice&nbsp;2&nbsp;: Les pompes explosives et burpees pour le take-off<\/h2>\n<h3 id=\"h-pompes-pour-la-poussee\" class=\"wp-block-heading\">Pompes pour renforcer la pouss\u00e9e<\/h3>\n<p class=\"wp-block-paragraph\"><strong>1.<\/strong> En position planche bras tendus, mains sous les \u00e9paules, corps align\u00e9.<br \/>\n<strong>2.<\/strong> Inspirez en descendant la poitrine, coudes pr\u00e8s du buste.<br \/>\n<strong>3.<\/strong> Expirez en poussant fort pour remonter. Faites 3&nbsp;s\u00e9ries de 8-12&nbsp;r\u00e9p\u00e9titions (genoux au sol si besoin).<\/p>\n<h3 id=\"h-burpees-takeoff\" class=\"wp-block-heading\">Burpees fa\u00e7on take-off<\/h3>\n<p class=\"wp-block-paragraph\"><strong>1.<\/strong> Allongez-vous au sol, mains sous les \u00e9paules.<br \/>\n<strong>2.<\/strong> Poussez de fa\u00e7on explosive et ramenez les pieds sous le bassin.<br \/>\n<strong>3.<\/strong> Stabilisez-vous bri\u00e8vement dans votre position de surf.<br \/>\n<strong>4.<\/strong> Revenez au sol et recommencez. R\u00e9alisez 2-3&nbsp;s\u00e9ries de 6-10&nbsp;r\u00e9p\u00e9titions.<\/p>\n<h2 id=\"h-exercice-3-mobilite-hanches-tourner-moins-se-blesser\" class=\"wp-block-heading\">Exercice&nbsp;3&nbsp;: La mobilit\u00e9 des hanches pour mieux tourner et moins se blesser<\/h2>\n<p class=\"wp-block-paragraph\">Une bonne mobilit\u00e9 des hanches permet de fl\u00e9chir les jambes sans forcer, de tourner le buste pour regarder la vague et d\u2019absorber les chocs dans les sections creuses.<\/p>\n<h3 id=\"h-routine-hanches\" class=\"wp-block-heading\">Routine simple de mobilit\u00e9<\/h3>\n<p class=\"wp-block-paragraph\"><strong>Fente profonde&nbsp;:<\/strong> avancez un pied, genou arri\u00e8re au sol, bassin vers l\u2019avant 20-30&nbsp;sec de chaque c\u00f4t\u00e9.<br \/>\n<strong>Ouverture de hanche assise&nbsp;:<\/strong> plantes de pieds l\u2019une contre l\u2019autre, laissez descendre les genoux 30-45&nbsp;sec.<br \/>\n<strong>Rotation interne\/externe&nbsp;:<\/strong> assis, genoux fl\u00e9chis&nbsp;; basculez les deux genoux \u00e0 droite puis \u00e0 gauche 20&nbsp;fois.<\/p>\n<h2 id=\"h-exercice-4-gainage-planche-tronc-solide-stable\" class=\"wp-block-heading\">Exercice&nbsp;4&nbsp;: Le gainage planche pour un tronc solide et stable<\/h2>\n<h3 id=\"h-comment-planche\" class=\"wp-block-heading\">Comment bien r\u00e9aliser la planche<\/h3>\n<p class=\"wp-block-paragraph\"><strong>1.<\/strong> Avant-bras au sol, coudes sous les \u00e9paules, jambes tendues.<br \/>\n<strong>2.<\/strong> Alignez t\u00eate, \u00e9paules, bassin et pieds.<br \/>\n<strong>3.<\/strong> Rentrez le ventre, serrez les fessiers, respirez r\u00e9guli\u00e8rement.<br \/>\n<strong>4.<\/strong> Tenez 20-45&nbsp;sec, 3&nbsp;passes avec 30-45&nbsp;sec de repos.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.ecoledesurfdugolf.com\/content\/uploads\/preparation-physique-surf-Ecole-de-surf-du-golf.jpg\" alt=\"preparation-physique-surf-Ecole de surf du golf.png\" \/><\/p>\n<p class=\"wp-block-paragraph\">Quand l\u2019exercice devient facile, levez une jambe quelques secondes, passez de la planche coudes \u00e0 bras tendus ou alternez avec une planche lat\u00e9rale pour cibler les obliques.<\/p>\n<h2 id=\"h-exercice-5-squats-jambes-puissantes-sur-la-planche\" class=\"wp-block-heading\">Exercice&nbsp;5&#038;nbsp: Les squats pour des jambes puissantes sur la planche<\/h2>\n<h3 id=\"h-squat-classique\" class=\"wp-block-heading\">Squat classique<\/h3>\n<p class=\"wp-block-paragraph\"><strong>1.<\/strong> Pieds un peu plus larges que les \u00e9paules, pointes l\u00e9g\u00e8rement ouvertes.<br \/>\n<strong>2.<\/strong> Descendez les fessiers en arri\u00e8re, genoux au-dessus des pieds.<br \/>\n<strong>3.<\/strong> Gardez la poitrine ouverte et le dos droit.<br \/>\n<strong>4.<\/strong> Poussez fort pour revenir debout. Faites 3&nbsp;s\u00e9ries de 10-15&nbsp;r\u00e9p\u00e9titions. Passez ensuite aux squats saut\u00e9s pour travailler l\u2019explosivit\u00e9.<\/p>\n<h2 id=\"h-programme-maison-15-minutes\" class=\"wp-block-heading\">Un programme maison de 15&nbsp;minutes pour le mois avant votre stage<\/h2>\n<p class=\"wp-block-paragraph\">R\u00e9alisez cette s\u00e9ance 3 \u00e0 4&nbsp;fois par semaine pendant le mois qui pr\u00e9c\u00e8de vos vacances.<\/p>\n<figure class=\"wp-block-table\">\n<table>\n<tr>\n<th>S\u00e9quence<\/th>\n<th>Contenu<\/th>\n<th>Dur\u00e9e<\/th>\n<\/tr>\n<tr>\n<td>\u00c9chauffement<\/td>\n<td>Petits cercles bras &amp; hanches, rotations du buste, flexions l\u00e9g\u00e8res<\/td>\n<td>3&nbsp;min<\/td>\n<\/tr>\n<tr>\n<td>Bloc principal<\/td>\n<td>Supermans (3\u00d710) \u2013 Pompes (3\u00d78-12) \u2013 Burpees (2\u00d76-8) \u2013 Squats (3\u00d710-15)<\/td>\n<td>10&nbsp;min<\/td>\n<\/tr>\n<tr>\n<td>Retour au calme<\/td>\n<td>Routine mobilit\u00e9 hanches, respiration profonde allong\u00e9<\/td>\n<td>2&nbsp;min<\/td>\n<\/tr>\n<\/table>\n<\/figure>\n<p class=\"wp-block-paragraph\">Variez les jours&nbsp;: mettez parfois l\u2019accent sur la mobilit\u00e9 et le gainage, parfois sur les burpees et les pompes. La r\u00e9gularit\u00e9 prime sur la performance.<\/p>\n<h2 id=\"h-preparer-votre-corps-a-la-maison-et-votre-stage-a-moliets\" class=\"wp-block-heading\">Pr\u00e9parer votre corps \u00e0 la maison et votre stage \u00e0 Moliets<\/h2>\n<p class=\"wp-block-paragraph\"><strong>Inscription et finalisation&nbsp;:<\/strong> Moliets South Beach Surf Shop, 10 Place de la Bastide, 40660 Moliets-et-Maa, id\u00e9alement la veille de votre premier cours. <strong>Rendez-vous pour les cours&nbsp;:<\/strong> plage des Ch\u00eanes Li\u00e8ges. En haute saison (juillet-ao\u00fbt), point de rencontre en haut de la dune pr\u00e8s du poste MNS 20 min avant le cours&nbsp;; hors saison, lieu confirm\u00e9 par t\u00e9l\u00e9phone la veille.<\/p>\n<p class=\"wp-block-paragraph\">Venez si possible \u00e0 v\u00e9lo&nbsp;: les parkings se remplissent vite en \u00e9t\u00e9. Confirmation par e-mail ou au 06&nbsp;74&nbsp;36&nbsp;54&nbsp;67. Cours accessibles d\u00e8s 6&nbsp;ans, ambiance familiale, progression \u00e0 votre rythme \u2013 surtout si vous avez suivi cette pr\u00e9paration.<\/p>\n<p class=\"wp-block-paragraph\">Consultez \u00e9galement nos <a href=\"https:\/\/www.ecoledesurfdugolf.com\/en\/formulas-and-prices\/\">formulas and prices<\/a> avant de valider votre inscription.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.ecoledesurfdugolf.com\/content\/uploads\/preparation-physique-surf-Ecole-de-surf-du-golf-2.jpg\" alt=\"preparation-physique-surf-Ecole de surf du golf-2.png\" \/><\/p>\n<h2 id=\"h-mini-faq-preparation-physique-surf\" class=\"wp-block-heading\">Mini FAQ sur la pr\u00e9paration physique surf<\/h2>\n<h3 id=\"h-quand-commencer\" class=\"wp-block-heading\">Combien de temps avant mon stage dois-je commencer \u00e0 m\u2019entra\u00eener&nbsp;?<\/h3>\n<p class=\"wp-block-paragraph\">Un mois est une bonne base. Trois \u00e0 quatre s\u00e9ances courtes par semaine suffisent pour gagner en endurance, explosivit\u00e9 et stabilit\u00e9.<\/p>\n<h3 id=\"h-materiel\" class=\"wp-block-heading\">Faut-il du mat\u00e9riel sp\u00e9cifique&nbsp;?<\/h3>\n<p class=\"wp-block-paragraph\">Non. Les cinq exercices se font au poids du corps&nbsp;; un tapis de sol suffit. Un \u00e9lastique peut compl\u00e9ter le travail du dos.<\/p>\n<h3 id=\"h-debutant\" class=\"wp-block-heading\">Et si je ne suis pas tr\u00e8s sportif&nbsp;?<\/h3>\n<p class=\"wp-block-paragraph\">Commencez par des versions all\u00e9g\u00e9es&nbsp;: pompes sur les genoux, planche plus courte, moins de r\u00e9p\u00e9titions. Progres\u00adsez semaine apr\u00e8s semaine sans douleur articulaire.<\/p>\n<h3 id=\"h-cardio\" class=\"wp-block-heading\">Le cardio est-il important pour le surf&nbsp;?<\/h3>\n<p class=\"wp-block-paragraph\">Oui, mais il peut rester simple&nbsp;: corde \u00e0 sauter, v\u00e9lo ou footing l\u00e9ger par intervalles 2\u00d710-15&nbsp;min par semaine am\u00e9liorent votre capacit\u00e9 \u00e0 encha\u00eener les vagues sans \u00eatre essouffl\u00e9.<\/p>\n<p class=\"wp-block-paragraph\">En combinant ces cinq exercices, un peu de mobilit\u00e9 et un peu de cardio, vous arriverez \u00e0 votre stage pr\u00e9par\u00e9, confiant et pr\u00eat \u00e0 profiter de chaque vague. Pour transformer cette pr\u00e9paration en progr\u00e8s concrets dans l\u2019eau, d\u00e9couvrez nos stages et cours collectifs sur le site de <a href=\"https:\/\/www.ecoledesurfdugolf.com\/en\/\">l\u2019\u00c9cole de surf du Golf<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>Vous avez r\u00e9serv\u00e9 votre stage de surf pour les prochaines vacances et vous voulez en profiter au maximum. En un mois, vous pouvez vraiment faire la diff\u00e9rence avec une bonne pr\u00e9paration physique surf, m\u00eame \u00e0 la maison, sans mat\u00e9riel sp\u00e9cifique. En travaillant les bons muscles et les bons gestes, vous ramerez plus longtemps, vous r\u00e9ussirez [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4389,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4391","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","entry","has-media"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.5) - 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