🏄♂️ **Surf Lesson Plan: First-Time Surfer*
🌞 **Warm-Up & Body Prep (~10 mins)**
- **Stretching Sequence**
- Shoulder rolls and arm swings (paddling prep)
- Hip openers and hamstring stretches (pop-up mobility)
- and more!
- **Breathwork Exercise**
- Diaphragmatic breathing: 5 deep belly breaths, hold 3 seconds, slow exhale
- Box breathing: inhale 4 sec → hold 4 → exhale 4 → hold 4 (repeat 4 rounds)
- Purpose: regulate nerves, increase lung efficiency, prepare for wipeouts
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#### 🛠️ **Surfboard 101 (~10 mins)**
- **Parts of the Surfboard**
- Nose, tail, rails, deck, bottom
- Fins (why they matter)
- Leash (safety and attachment point)
- Waxed areas (where to stand & grip)
- **Board Handling Etiquette**
- How to carry the board safely
- Awareness of wind and board control around others
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#### 🧠 **Water Safety Briefing (~10 mins)**
- **Ocean Awareness**
- Reading rip currents, tides, wave sets
- Identifying safe zones and escape strategies
- **Board Control**
- Avoiding loose boards post-wipeout
- Protecting yourself and others from fin injuries
- **Emergency Signals**
- Hand gestures for help, “I’m okay,” or exit cues
- **Environment Respect**
- Local break etiquette, sharing the lineup, respecting marine life
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#### 🏄♀️ **Dry Land Skills (~15 mins)**
- **Paddling Technique**
- Body positioning: chest up, toes relaxed
- Arm path: long strokes from nose to mid-rail
- Breath control while paddling
- **Pop-Up Practice**
- Pop-up drill: prone → knees (optional step) → feet in surf stance
- Balance and foot positioning: shoulder-width, weight centered
- Repeat 5–10 reps for muscle memory
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#### 🌊 **In-Water Session (~45 mins)**
- **Shallow Water Familiarization**
- Board mounting and paddling warm-up
- Controlled wipeouts and recovery posture
- **Catching Waves**
- Start with white water rides
- Practice paddle timing and pop-up
- Post-ride assessment: “What went well? What could improve?”
- **Cool Down Reflection**
- Stretch and breath reset
- Debrief key learning points & confidence check
🔥 **Warm-Up + Mental Prep (~10 mins per session)**
- **Stretch Routine**
- Focus on mobility for torso rotation and leg drive (turning, stability)
- **Breathwork & Visualization**
- Diaphragmatic breathing for stress control
- Visualization of wave approach and fluid movement
- “Anchor breath” technique for managing crowded or high-swell sessions
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🌊 **Ocean Awareness & Adaptive Surfing**
- **Surf Conditions Deep Dive**
- Reading swell maps, wind patterns, and local break behavior
- Adapting positioning based on tides and crowd density
- **Etiquette Refinement**
- Priority rules and lineup strategy
- Sharing space respectfully and assertively
- Debriefing real-time scenarios for learning
---
🏄♂️ **Surf Technique & Skill Expansion**
- **Dry Land Flow Sequence**
- Paddle → pop-up → stance → turn → recovery
- Drill turning mechanics using torso and arm movement
- **In-Water Application (~45–60 mins)**
- Practice angled wave entry and timing
- Attempts at green wave riding (if conditions allow)
- Link maneuvers into longer, self-guided rides
- Introduce first turning techniques or carving weight shifts
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💪 **Resilience & Independent Surfing**
- **Challenges and Scenarios**
- Practice wipeouts and fast recovery drills
- Managing fatigue, frustration, and breath regulation
- Mindful surf: observe, breathe, respond
- **Solo Surf Session with Shadow Coaching**
- Student makes decisions on lineup, wave choice, and timing
- Instructor provides observational feedback post-session
- **Reflection Tools**
- Audio logs or journaling
- Visualization of next goals and building confidence mindset
** Linking movements, reading conditions, surf etiquette
- **Stretch & Mental Prep (~10 mins)**
- Core activation and breath control for stamina
- Mental focus drill: sensory awareness + visualization
- **Surf Etiquette Deep Dive**
- Priority rules, sharing waves, spacing
- Respect for locals and environment
- **Dry Land Flow Drill**
- Paddle → pop-up → stance → turn (fluid motion practice)
- **In-Water Application (~40 mins)**
- Paddling to lineup, catching small green waves (if conditions allow)
- Ride analysis: entry, stance, control
- Begin self-guided wave attempts with instructor feedback
- **Debrief & Next Steps**
- Reflect on progress, surf goals
- Breathing cool-down, journaling or voice notes to track improvement
**Lesson 2: Skill Building & Ocean Awareness**
**Focus:** Improving paddle strength, wave timing, balance
- **Stretch & Breathwork (~10 mins)**
- Focus on hip and shoulder engagement
- Visualization breathwork: imagine successful wave ride
- **Wave Selection & Timing**
- Reading sets, identifying beginner-friendly waves
- Paddle positioning and launch timing drills
- **Refining Pop-Up**
- Adjust foot placement for balance
- Stance check: knee bend, arms, weight distribution
- **In-Water Surfing (~30–40 mins)**
- Catching longer whitewater rides
- Practicing full pop-up and carving balance
- Working on recovery and positioning post-wipeout
- **Post-Surf Review**
- Discuss progress, areas to tweak
- Confidence and relaxation breathwork
