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Welcome to the “Learn to Surf in Hendaye” surf guide. It will take you into the exciting world of surfing and guide you through all the steps needed to become an accomplished surfer. Whether you’re a beginner or looking to improve your skills, this book will provide you with the essential knowledge and techniques to master the waves.
Surfing is much more than just a sport. It’s a way of life, a connection with the ocean and a source of personal fulfilment. With its magnificent beaches and ideal waves, Hendaye is the perfect place to learn to surf. This book will guide you through the different stages of your learning process, starting with the basics and progressing to advanced techniques.
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Introduction to surfing
To familiarise you with the vocabulary specific to surfing, we will also introduce you to the terms and expressions commonly used in the surfing community. This way, you’ll be ready to communicate effectively with other surfers and understand the advice and instructions you receive.
Finally, we will cover the safety aspects of surfing, such as accident prevention, priority rules in the water and precautions to take to avoid injury. Safety is an absolute priority when you’re surfing, and we’ll give you the basic knowledge you need to enjoy the waves in complete safety.
Get ready to dive into the exciting world of surfing!
We’ll teach you step-by-step how to start surfing in Hendaye. However, it’s a different story when it comes to practice, and you mustn’t forget the dangers of embarking on an adventure on your own! That’s why we recommend that you take surf lessons at a surf school.
Here are the best surf schools in Hendaye that we have selected for you.
Surfboard basics
Find out more about the different parts of a surfboard and understand their role in this exciting sport.
A surfboard is much more than just a piece of wood or foam. Every part of the board has been designed to optimise your performance in the waves. We’ll start with the top of the board, also known as the deck. The deck is the surface on which you lie or stand while surfing. It’s important that the deck is non-slip to ensure a good grip for your feet.
Next, we’ll look at the bottom of the board, called the hull. The hull is the surface that comes into contact with the water when you’re surfing. There are different types of hull, such as flat, concave or V-shaped. Each type of hull offers different glide characteristics, which influence how the board reacts in waves.
We can’t ignore the board’s rails. The rails are the side edges of the board and play a crucial role in the board’s stability and manoeuvrability. Rails can be thin to allow for tight turns and better responsiveness, or thicker for better stability. The choice of rails will depend on your surfing style and wave conditions.
Another essential element of a surfboard is the daggerboard, also known as the fin. Daggerboards are located at the rear of the board and contribute to the board’s directional stability and manoeuvrability. There are different fin configurations, such as single fin, thruster and quad, each offering different advantages in different wave conditions.
Finally, we’ll look at board size. Board size is determined by its length, width and thickness. Board size depends on your skill level, weight and height. A larger board offers better buoyancy, which is ideal for beginners, while a smaller board allows more manoeuvrability and is suitable for experienced surfers.
By understanding the different parts of a surfboard and their impact on your performance, you’ll be able to choose the board that best suits your skill level and goals as a surfer. In the next chapter, we’ll look at paddling techniques, which are essential for moving through the water and catching waves successfully.
The different rowing techniques
Paddling is one of the fundamental skills of surfing. Here are the different paddling techniques to help you move through the water efficiently and catch waves successfully.
Paddling involves using your arms to propel the board through the water. Good paddling technique will give you more speed and power, making it easier to catch waves.
Lying down is the first step in paddling. When you’re lying on your board, stretch your arms out in front of you and place your hands in the water. Your fingers should be slightly apart to create a flat surface and reduce resistance. Your elbows should be slightly bent and your shoulders relaxed.
The recovery phase of the paddle consists of bringing your arms towards you after paddling. This phase is crucial to maintaining a smooth, efficient stroke. When you bring your arms back, be sure to keep your elbows slightly raised to avoid ‘digging’ into the water, which would slow your progress.
The propulsion phase of the paddle is when you use the strength of your arms to paddle forward. When you push the water with your hands, imagine yourself ‘holding’ the water and pulling it behind you. This will give you more power and speed. Also make sure you keep your feet in a slightly raised position, which will help you maintain balance and generate more power.
Coordinating the movement of your arms and legs is also important for effective paddling. When you paddle with your arms, your legs should kick slightly in the water to support the movement. This synchronisation of arm and leg movement will help you maintain a smooth, powerful paddle.
By regularly practising different rowing techniques, you’ll improve your stamina, speed and ability to catch waves successfully. Paddling is an essential skill that will help you position yourself correctly in the water and get the most out of your surfing experience.
We’ll cover one of the most important skills in surfing: learning to stand up on the board. We’ll guide you through the steps needed to go from lying down to standing up, allowing you to ride the waves with style and grace.
Learning to stand up on the board
Learn one of the crucial skills in surfing: standing up on the board. The transition from lying down to standing up is exciting and rewarding, and will help you ride the waves with ease.
To begin with, make sure you’re well positioned on your board. Your feet should be positioned around the middle of the board, with your toes slightly over the edge. Your torso should be raised and your eyes focused forward, keeping your balance centred.
The first step is to place your hands on either side of your chest, fingers pointing forward. Use your arms to push your body upwards, keeping your legs slightly bent. Your torso should now be above the plank, ready to rise.
Then, in a fast, fluid movement, slide your front foot towards the front of the board, just behind your hands. This foot will act as your main fulcrum as you stand up on the board. Keep your weight centred and your hips stable during this transition.
Once your front foot is in place, lift your torso by pushing with your arms and move your back foot to place it behind you, about shoulder width apart. Your feet should be parallel and slightly apart, with your toes pointing forward.
Now concentrate on your balance. Bend your knees slightly to stabilise yourself and keep your gaze fixed forward, keeping your weight distributed over both feet. Your arms can extend slightly to help you maintain your balance.
Practise this transition from lying to standing several times to gain fluidity and confidence. As you become more comfortable, you’ll be able to speed up the movement and stand up on the board more quickly.
Getting up on the board is a crucial step in your surfing progression. Once you’ve mastered this skill, you can start to explore different turning techniques, look for bigger waves and develop your own surfing style.
You’ll learn how to paddle towards the waves, how to catch a wave and how to ride the wave at peak, giving you unique sensations and a real connection with the ocean.
First steps in the waves
Now that you know how to stand up on the board, it’s time to venture out into the ocean and enjoy the unique sensation of gliding over the crest of the waves.
The first step in moving towards the waves is paddling. Lying down on your board, use the paddling techniques we’ve covered above to paddle forward. Use your arms and legs to gain speed and move through the water.
As you approach the waves, observe their behaviour carefully. Try to spot the series of waves that form, as well as the areas where they break. You want to pick a wave that is still forming and hasn’t broken yet, as this will give you a better opportunity to catch it.
Once you’ve spotted a wave that looks favourable, start rowing harder to build up speed. As the wave approaches, keep rowing to get into position. When you feel the wave pushing you, place your front foot on the front of the board and start to stand up.
Timing is everything when catching a wave. Try to get up at the right moment, when the wave is breaking. This will allow you to glide over the crest of the wave and enjoy the feeling of speed and fluidity.
Once you’re up on the board, concentrate on your balance and positioning. Keep your knees slightly bent to absorb the movement of the wave and maintain your stability. Use your arms and body to maintain your balance and adjust your direction.
Enjoy the moment and the feeling of riding the wave. Look ahead and anticipate the wave’s movements to adjust your position and balance. The more you practise, the more you’ll develop your intuition and your ability to read the waves.
Once the wave starts to dissipate, it’s time to get off the board and row back out to look for another wave. Get off the board by bending your knees slightly and placing your hands on either side of your chest. Dive into the water and return to your board to continue exploring the waves.
The first few steps in the waves can be both exciting and a little intimidating, but with practice and perseverance, you’ll become more and more comfortable in the water.
Position and balance on the board
Now, let’s focus on your position and balance on the surfboard. The way you position yourself and maintain your balance on the board plays a crucial role in your ability to ride the waves with fluidity and control.
The first thing to consider is your position on the board. Your feet should be positioned so that your weight is evenly distributed over both ends of the board. If you’re too far back, the board may sink into the water, slowing your progress. If you are too far forward, the board may be unstable and you may lose your balance.
To find the right position, imagine a median line dividing the board into two equal halves. Your feet should be placed on either side of this line, with a slight gap between them. Adjust your position according to wave conditions and your own comfort, experimenting slightly to find what works best for you.
Bending your knees is also important to maintain your balance. When you’re standing on the board, keep your knees slightly bent. This will allow you to absorb the movement of the wave and maintain your stability. If your knees are too stiff, you’ll be less responsive and your balance will be compromised.
Your torso and shoulders should remain in line with your board. Avoid leaning forwards or backwards too much, as this will throw off your balance. Keep your gaze directed forward, fixing a reference point on the horizon. This will help you maintain stability and anticipate the wave’s movements.
Your arms can be used to adjust your balance and positioning. You can use them like wings to maintain your lateral stability, moving them slightly away from the sides of your body. You can also use them to make rotational movements or weight adjustments when turning.
It’s important to note that your position and balance on the board can vary depending on wave conditions and your skill level. The more you practise, the more you’ll develop your own style and sense of balance. Be patient and persistent, as it takes time and experience to find the ideal position that suits your surfing style.
By mastering your stance and balance on the board, you’ll be able to ride the waves with confidence and control. This will allow you to explore different glide lines, make precise turns and express your creativity in the water.
Reading the waves and selecting the right ones
We’re going to look at an essential aspect of surfing: reading the waves and selecting the right waves. The ability to understand wave behaviour and choose the best riding opportunities is what separates experienced surfers from beginners.
Reading the waves starts before you even put your board in the water. Look carefully at the ocean and try to spot the different types of waves that form. Observe how they form, how they break and how they propagate along the shore. This will give you valuable information about how waves work in this area.
When you’re in the water, keep watching the waves. Spot the series of waves that form and observe their behaviour. Identify the areas where the waves break and where they offer the best gliding conditions. Also keep an eye on currents and sandbanks, as they can influence the way waves form and break.
Once you have an idea of wave dynamics, it’s time to select the right waves. A good wave is one that offers optimum glide potential, with the right size, shape and power. Look for waves that are still forming and haven’t broken yet, as they generally offer the best opportunities.
When you spot a good wave, position yourself accordingly. Paddle with determination to pick up speed and put yourself in the ideal position to catch the wave. Anticipate when the wave will start to break and be ready to get up on the board at the right moment.
Reading waves isn’t just about picking the right wave, it’s also about understanding how it evolves once you’re on it. Observe the sections of the wave and anticipate where it offers the best manoeuvring opportunities. Learn to read the wave’s curves and adjust your positioning accordingly.
Reading waves is a skill that is honed with experience and practice. The more time you spend in the water, the more you’ll develop an intuition for understanding the subtleties of waves. Learn to listen to and feel the ocean, as it constantly communicates information about wave conditions.
By developing your wave-reading skills, you’ll be able to pick the right waves, anticipate sea movements and maximise your surfing enjoyment and progress. Wave reading is a fundamental skill that every surfer needs to master in order to ride the ocean with confidence and efficiency.
The different surfing manoeuvres
We’ll explore different surf manoeuvres that will allow you to express your personal style and add creativity to your surfing. These manoeuvres will allow you to push your limits and explore new sensations on the waves.
The cut-back: The cut-back is a classic manoeuvre that involves making a sharp turn back towards where you came from. The idea is to change direction quickly, using the curved part of the wave to make a smooth, controlled turn.
Rollerblading: Rollerblading is a dynamic manoeuvre that consists of making a turn at the top of the wave, followed by a descent in a curved movement. This manoeuvre is often used to generate speed and add style to your surfing.
The floater: The floater is a bold manoeuvre where you surf over the breaking section of the wave. It requires commitment and confidence, as you need to maintain your balance while gliding over the surface of the wave.
The reentry: The reentry is a powerful manoeuvre where you perform a turn at the top of the wave using the lip to bounce back down in style. It’s a spectacular manoeuvre that requires a good reading of the wave and precise execution.
The tube ride: The tube ride, also known as the barrel, is one of the most sought-after sensations in surfing. It involves sliding inside the hollow section of the wave, forming a tunnel of water above you. The tube ride requires excellent reading of the wave and great precision to stay inside the tube.
Snaps: Snaps are fast, powerful manoeuvres where you make tight turns using the full power of the wave. Snaps can be performed at the top or bottom of the wave and are perfect for generating speed and adding energy to your surfing.
Aerials: Aerials are aerial manoeuvres where you propel yourself through the air using the lip of the wave as a launch pad. These spectacular manoeuvres require strength, speed and precision to perform rotations, grabs or acrobatic tricks.
Carves: Carves are fluid, graceful manoeuvres in which you make long turns in beautiful curves on the face of the wave. Carves allow you to take full advantage of the wave’s power and explore different glide lines.
Backhand snaps: Backhand snaps are manoeuvres where you make a quick turn in the opposite direction to your usual position on the wave. This adds a touch of variety and dynamism to your repertoire of manoeuvres, allowing you to play with directions and surprise observers.
Reverse re-entries: Reverse re-entries are impressive manoeuvres where you perform a turn at the top of the wave by turning your body in the opposite direction to the wave. This manoeuvre requires strength and coordination, but creates a spectacular visual effect.
Drift cutbacks: Drift cutbacks are wide turns made by placing the board in a drift position on the surface of the wave. This manoeuvre allows you to generate a fluid gliding sensation and control your speed while changing direction with style.
Inverted floaters: Reverse floaters are daring manoeuvres where you surf over the breaking section in a reverse spinning motion. It requires excellent coordination and a good dose of confidence to maintain balance while performing this acrobatic manoeuvre.
Combined manoeuvres: Combined manoeuvres consist of linking several movements in a fluid and harmonious sequence. You can combine cutbacks, rollers, snaps and other manoeuvres to create dynamic, creative sequences that showcase your personal style.
Manoeuvres in critical sections: The critical sections of waves are where the power is most intense and where you can perform radical manoeuvres. By exploiting these sections, you can perform snaps, re-entries or aerials that will impress with their daring and technique.
Tandem manoeuvres: Tandem manoeuvres are tricks performed by two people on the same board. Tandem manoeuvres require perfect coordination between the surfer and his or her partner, and make it possible to perform spectacular synchronised tricks that add an artistic dimension to surfing.
These different surfing manoeuvres offer endless possibilities for developing your style, challenging your limits and creating unforgettable moments on the waves. Remember to always respect the safety conditions and adapt your manoeuvres according to your skill level. Explore, experiment and have fun discovering new variations and combinations to take your surfing to new and exciting horizons.
We’ll then look at the importance of fitness and specific training to improve your surfing performance.
Safety is a paramount concern when it comes to surfing. In this ninth chapter, we’ll look at the various safety measures you need to take into account when you’re in the water, as well as the rules of priority that govern interactions between surfers.
Safety in the water and priority rules
Knowing the conditions: Before getting in the water, it’s essential to understand the conditions at the spot. Find out about currents, sandbanks, rocks and any hazards. You should also assess your skill level in relation to the conditions. If the waves are too big or too powerful for you, it’s best to wait for more suitable conditions.
Using a leash: The leash is an elastic strap that attaches your board to your ankle. It’s essential to prevent your board moving away from you in the event of a fall. Always fasten your leash correctly before getting into the water.
Respect for other surfers: When you’re in the water, it’s important to respect other surfers. Avoid collisions by keeping a safe distance and communicating clearly with other surfers. Don’t paddle directly in front of someone who is already on a wave and don’t systematically catch every wave that comes along.
Priority rules: Priority rules have been established to ensure harmonious cohabitation between surfers. The general rule is that the surfer closest to the break has priority over the others. If you are on a wave, avoid cutting in front of another surfer who is already on the wave.
Communication: Good communication between surfers is essential to avoid accidents. Use signs and voice calls to indicate your intentions and to make sure other surfers have seen you. Be respectful and courteous in your interactions with others.
Managing falls: Falls are an integral part of surfing, but it’s important to know how to handle them safely. When you fall off your board, try to move away from it to avoid being hit by it. Protect your head by keeping your arms in front of you and diving if necessary.
Keeping an eye on the weather: Weather conditions can change rapidly at sea, so it’s essential to keep an eye on weather reports and heed warnings about wind, tides, storms or dangerous conditions. Don’t take unnecessary risks and get out of the water if conditions become too difficult to handle.
First aid training: It’s a good idea to take a first aid course so that you’re prepared for any emergencies that may arise. Learn basic skills such as cardiopulmonary resuscitation and water rescue techniques. This can be crucial for intervening quickly and effectively in the event of an accident or injury in the water.
Sun protection: When you spend time in the water, it’s important to protect your skin from the sun’s rays. Use a broad-spectrum sun cream with a high sun protection factor and reapply it regularly. Also wear a rashguard, lycra or UV-resistant T-shirt to protect your skin from sunburn.
Caution in crowded areas: If you’re surfing in an area where there are other surfers, swimmers or bathers, be particularly vigilant. Avoid surfing too close to bathing areas and respect the spaces reserved for different users. Show courtesy and adapt your behaviour to ensure everyone’s safety.
Physical preparation: Good physical condition is essential for safe surfing. Strengthen your body with specific exercises to improve your endurance, balance and flexibility. Good physical preparation will also enable you to react better in the event of an emergency.
Check your equipment: Before each surf session, check the condition of your equipment. Make sure that your board is in good condition, that the daggerboards are properly attached and that your leash is in good working order. Also pay attention to your wetsuit, making sure it is suitable for the water temperature conditions.
Watch out for warning signs: Stay vigilant and watch out for warning signs such as strong currents, waves that close suddenly or sudden changes in water conditions. If you feel excessively tired or encounter difficult conditions, don’t hesitate to get out of the water and review your strategy.
Accident prevention: Adopt a preventive attitude by avoiding risky behaviour. Don’t surf alone, especially if you’re a beginner or if conditions are difficult. Respect your limits and don’t try to challenge waves that are too big or powerful if you don’t feel ready.
Listen to advice from locals: If you’re surfing in an unfamiliar area, be open to receiving advice from local surfers. They know the conditions and particularities of the spot best, and their advice can help you surf safely.
By following these safety measures and respecting the priority rules, you’ll be able to enjoy your surfing to the full while minimising the risks. Remember that safety is the key to enjoying every session and developing your skills in a progressive and lasting way.
Progress and improve your surfing style
Surfing is a discipline that offers infinite possibilities for progression and improvement. In this tenth chapter, we’ll look at different strategies and tips to help you progress and develop your own surfing style.
Setting goals: The first step to progress is to set clear and realistic goals. Whether it’s learning a new manoeuvre, surfing bigger waves or perfecting your style, identify the areas you want to improve and set yourself measurable, achievable goals.
Train regularly: Regular practice is essential to progress in surfing. Try to get in the water as often as possible, adapting to the conditions and your schedule. The more time you spend in the water, the more you’ll develop your sense of glide, your balance and your ability to read the waves.
Work on your physical condition: Good physical condition is a major asset if you want to progress in surfing. Strengthen your body with specific exercises to improve your endurance, balance, flexibility and explosiveness. Strength training, yoga, stretching and swimming are complementary activities that can help you improve your performance on the board.
Analyse your sessions: After each surf session, take the time to analyse your performance. Identify what worked and what can be improved. Watch your videos or ask a friend to film you to better understand your mistakes and your strong points. This self-analysis will help you target the areas you need to work on in your next sessions.
Get advice and feedback: Don’t hesitate to ask other more experienced surfers for advice or to take lessons with a qualified instructor. External feedback and advice can help you correct technical mistakes, develop new skills and progress more quickly.
Getting out of your comfort zone: To progress, it’s important to get out of your comfort zone and explore new playing fields. Try surfing different spots, catching faster or slower waves, and confronting a variety of conditions. This will help you develop your adaptability and expand your repertoire of moves.
Visualise your goals: Use mental visualisation to imagine yourself performing manoeuvres with style and fluidity. Visualisation can strengthen your neural connections and help you improve your actual performance. Imagine yourself surfing with ease, performing precise manoeuvres and catching perfect waves.
Take care of your equipment: Well-maintained equipment is essential for improving your surfing. Make sure your board is in good condition, your fins are clean and your leash is in good working order. A well-maintained board will optimise your performance and give you a better feel for the board.
Observe other surfers: Take the time to observe other surfers, whether during competitions, videos or even at your local spot. Analyse their style, their movements and their positioning on the board. Try to identify what makes them successful and draw inspiration from them to develop your own unique style.
Experiment with new techniques: Don’t be afraid to experiment with new techniques and get off the beaten track. Try different wave holds, different trajectories, different leans on the board. Experimentation will allow you to discover new sensations and push back your limits.
Be patient and persistent: Progress in surfing requires patience and perseverance. It’s normal to encounter difficulties and moments of frustration. Stay motivated, keep working and believe in your ability to improve. Every session is an opportunity to learn and progress.
Film yourself and analyse yourself: Film your surfing sessions or ask someone to film you. By observing yourself on video, you’ll be able to spot your technical mistakes, correct your posture and adjust your position on the board. Self-analysis is a valuable tool for understanding your weak points and areas for improvement.
Surfing with people of different abilities: Surfing with people of different abilities can be beneficial to your progress. More advanced surfers can inspire you, give you advice and push you to your limits. What’s more, surfing with beginners will allow you to consolidate your basic skills and share your experience.
Have fun and enjoy the process: Don’t forget to have fun and enjoy the learning process. Above all, surfing is a way of connecting with the ocean, feeling the power of the waves and feeling free. Take pleasure in every session, even when progress is slower. It’s this passion that will keep you going.
By putting these tips into practice and adopting a determined approach, you’ll be able to make significant progress and improve your surfing style. Remember that every surfer is unique, so develop your own style and let your passion guide you towards new sensations and great performances on the board.
The different surfing disciplines
Surfing is a versatile sport that encompasses different disciplines, each offering unique sensations and specific challenges. In this eleventh chapter, we’ll explore the main surfing disciplines.
Line surfing: Also known as traditional surfing, this is the most widespread and widely practised discipline. It consists of riding the waves by gliding along the breaking line. Line surfing emphasises style, fluidity and harmony between the surfer and the wave. Classic moves such as bottom turns, cutbacks and tubes are characteristic of this discipline.
Longboard: The longboard is a longer surfboard, generally 9 feet (2.74 metres) or more. This discipline emphasises grace, elegance and ease of gliding. Longboarders cross-step along their boards, perform hang-fives and hang-tens (positioning the feet on the front of the board) and favour smooth turns.
Shortboard: The shortboard is a shorter surfboard, generally between 5 and 7 feet (1.52 and 2.13 metres). This discipline is characterised by more radical and aggressive manoeuvres. Shortboarders execute fast turns, airs (jumps in the waves) and tight cutbacks. Shortboarding is often used in professional competitions.
Big wave surfing: Big wave surfing involves surfing waves of extreme size, often in excess of 20 feet (6 metres). Big wave surfers must demonstrate exceptional courage, perfect technical mastery and in-depth knowledge of the dangers and currents involved. The most famous spots for big wave surfing are Jaws in Hawaii, Mavericks in California and Nazaré in Portugal.
Tow-in surfing: Tow-in surfing is a big-wave surfing discipline that uses a jet ski to tow the surfer to the wave. This technique makes it possible to reach waves of an inaccessible size and power by paddling. Tow-in surfing requires a great deal of coordination between the jet-ski driver and the surfer.
Competitive surfing: Competitive surfing takes place at selected spots and pits surfers against each other according to different criteria such as the power of the manoeuvres, speed, style and creativity. Surfing competitions can take place in series format, with direct elimination or rankings based on scoring criteria.
Tandem surfing: Tandem surfing is a discipline in which two people, usually a man and a woman, surf on a single board. It’s a discipline that requires great coordination and synchronised movements between the two surfers. Acrobatic figures and lifts are an integral part of tandem surfing, adding an artistic and spectacular dimension.
Bodyboarding: Bodyboarding, also known as recumbent wave surfing, is a discipline practised lying down on a special board called a bodyboard. Bodyboarders use their flippers to propel themselves and catch the waves. They perform manoeuvres such as rollos, cutbacks and tubes, mainly using their body and their board.
Flat water surfing: Flat water surfing, also known as wake surfing, is practised on calm bodies of water such as lakes or rivers. Surfers are towed by a boat at reduced speed and use special boards to create artificial waves. This discipline allows you to perform figures and jumps similar to those of traditional surfing.
Surfing in rough seas: Surfing in rough seas is a discipline that involves surfing on chaotic, ripped waves. Surfers need great agility, good wave-reading skills and solid technique to move through difficult conditions. It’s a discipline that tests a surfer’s adaptability and control.
Each of these disciplines offers unique experiences and specific challenges. Whether you’re attracted by the grace of longboarding, the adrenalin of big waves or the competitiveness of competitions, there’s a discipline to suit your preferences and style. Feel free to explore and discover the many facets of surfing.
Physical preparation and training for surfing
To perform well and prevent injuries in surfing, it’s essential to prepare physically and train regularly. In this twelfth chapter, we’ll look at the main aspects of physical preparation specific to surfing and the recommended training exercises.
Muscle strengthening: Surfing involves the whole body, so it’s important to strengthen the muscles that are most involved in surfing. Concentrate on strengthening the muscles of the upper body (shoulders, arms, back) for rowing and pop-ups, and the muscles of the legs (quadriceps, hamstrings, calves) for supports and turns. Exercises such as push-ups, pull-ups, squats and lunges are particularly beneficial.
Balance and stability: Surfing requires good balance and stability. Exercises such as balance boards, single leg squats, sheathing exercises and Swiss Ball exercises can help improve these skills. Yoga and Pilates are also beneficial for developing stability and mobility.
Cardio-respiratory endurance: Surfing requires a certain amount of cardio-respiratory endurance, especially during long sessions or in more demanding conditions. Try cardiovascular exercises such as running, cycling, swimming or rowing to improve your ability to sustain a prolonged effort.
Flexibility: Flexibility is important for smooth movement and avoiding injury. Set aside time for regular stretching, especially for the muscles involved in surfing, such as the shoulders, hips and hamstrings. Yoga is an excellent complementary practice for improving flexibility.
Surf-specific preparation: In addition to general exercises, incorporate surf-specific exercises into your training programme. This could include simulated pop-ups, paddling out of the water, upper body rotations to simulate turns, etc. These exercises reproduce the movements and movements of the body. These exercises reproduce the movements and muscular demands of surfing, preparing you specifically for practice.
Dynamic stretching before the session: Before getting into the water, do some dynamic stretching to activate your muscles and increase blood circulation. Movements such as shoulder rotations, leg swings and trunk twists can help prepare your body for exertion.
Recovery and body care: Pay particular attention to recovery after intense surfing sessions. Take the time to stretch, use foam rollers to massage your muscles and get enough rest to allow your body to regenerate. Cold baths or cold compresses can also help reduce inflammation and promote muscle recovery. Don’t forget to stay well hydrated and eat a balanced diet to provide your body with essential nutrients.
Specific paddling training: Paddling is one of the most demanding aspects of surfing. Practice exercises to strengthen your back, shoulders and arms, such as pull-ups, external shoulder rotations with resistance bands and rowing exercises with light weights to simulate rowing movements. Pool training with a surfboard can also be beneficial for improving rowing strength and endurance.
Simulated pop-up: To improve your speed and fluidity in the pop-up, practise simulated pop-ups out of the water. Place yourself in the rowing position on the ground, then make a quick movement to stand up on the board. Repeat this exercise to strengthen the muscles used in the pop-up and improve your reactivity.
Apnea work: Apnea is useful for improving your comfort underwater and your ability to remain calm in demanding situations. Practise apnoea exercises in the pool to gradually increase your breath-holding time and your confidence in your ability to manage situations where you are underwater.
Proper physical preparation and regular training will help you perform better in the surf, avoid injury and get the most out of your sessions. Don’t forget that the key is regularity and adapting your training programme to suit your goals and your level of surfing. With solid physical preparation, you’ll be able to push your limits and enjoy your passion for surfing to the full.
Surf spots in Hendaye
The town of Hendaye, on the south-west coast of France, is renowned for its magnificent beaches and waves that are perfect for surfing. In this thirteenth chapter, we explore the main surf spots in Hendaye, offering varied conditions for surfers of all levels.
Hendaye beach: Hendaye’s main beach stretches for almost 3 kilometres and offers gentle, easy waves, ideal for beginners. The waves here are generally smaller and more suited to learning to surf. It’s the perfect place to catch your first waves and get used to the feeling of surfing.
Les Deux Jumeaux: Located close to the main beach, this spot offers more powerful and deeper waves. It is best suited to intermediate and advanced surfers looking for more consistent and technical waves. Les Deux Jumeaux can produce great waves in good swell and tide conditions.
Les Alcyons: This spot is renowned for its long, fast waves, perfect for experienced surfers looking for a thrill. Les Alcyons is close to the Spanish border and benefits from ideal exposure to swells from the open sea. The conditions can be demanding, but the waves offer great opportunities for manoeuvres and tubes.
Les Dunes: Located a few kilometres from Hendaye, near Ondarraitz beach, this spot offers powerful, hollow waves, ideal for experienced surfers looking for a challenge. The waves can be bigger and more intense, requiring good technical skills and knowledge of the currents. The Dunes offer radical manoeuvres and great sections to exploit.
Sokoburu: This spot is located near Hendaye’s marina. The waves here are generally smaller, but can be fun for beginner and intermediate surfers. Sokoburu is also a good place to practice longboarding and enjoy the relaxed atmosphere.
Plage des Deux Jumeaux at low tide: When the tide is low, Plage des Deux Jumeaux offers sandbanks that create quality waves. It’s a popular spot with local surfers for its fast, hollow waves. However, it’s important to watch out for exposed rocks at low tide.
It is essential to know the characteristics of each spot, to check the swell, wind and tide conditions before getting into the water, and to respect other surfers and the rules of priority. Hendaye offers a variety of surf spots suitable for all levels, allowing surfers to enjoy the waves all year round. However, it is important to bear in mind that surfing conditions can vary depending on the season and the tides.
In summer, surfing conditions in Hendaye are generally calmer, with smaller waves and gentler seas. This is an ideal time for beginners and surfers looking to practice in milder conditions. Spots such as Hendaye’s main beach and Sokoburu offer gentle, accessible waves, perfect for learning and relaxing.
In autumn and spring, surfing conditions in Hendaye can be more variable. The swell can be more consistent, offering moderate to large waves. Intermediate and advanced surfers will enjoy spots such as Les Deux Jumeaux, Les Alcyons and Les Dunes. These spots offer more powerful and deeper waves, allowing you to explore new sensations and improve your surfing skills.
In winter, surfing conditions in Hendaye can be more intense, with bigger swells and more powerful waves. Experienced surfers can enjoy spots such as Les Alcyons and Les Dunes, which offer top-quality waves. However, it’s important to be aware of the weather conditions and cold water, as well as potentially dangerous currents and rocks.
To make the most of the surf spots in Hendaye, it’s advisable to check the surf forecast and take advice from experienced locals. Make sure you are well equipped with a wetsuit suitable for the season, booties and a leash to ensure your safety in the water.
In conclusion, Hendaye offers a variety of surf spots suitable for all levels, from beginners to advanced surfers. Whether you’re looking for gentle waves to introduce you to surfing, or more powerful waves to push your limits, Hendaye will meet your expectations. Enjoy the magnificent spots and the friendly atmosphere of this beautiful surfing destination.
Skatepark and children’s play area
Hendaye has several skateparks and children’s playgrounds close to the beach. Here are just a few of them:
Hendaye Skatepark: Located just a few steps from the beach, the Hendaye skatepark is a favourite spot for skateboard, rollerblade and scooter enthusiasts. It offers a variety of modules including ramps, bowls and rails, providing riders with a varied space in which to practise their tricks and figures. The skatepark is open to all levels, from beginners to the most experienced.
Play area near the beach: Close to Hendaye beach, you’ll find a children’s play area. This area is specially designed to entertain the youngest visitors. With swings, slides, climbing structures and spring-loaded games, there are plenty of opportunities for children to play and have fun. Parents can relax on the nearby benches while keeping an eye on their children at play.
Sokoburu skatepark: Located in the Sokoburu district, not far from the beach, the Sokoburu skatepark is another popular spot for skateboarders and board sports enthusiasts. It offers a variety of elements such as ramps, street modules and sliding zones, allowing riders to train and develop their skills. Whether you’re a beginner or an experienced skater, this skatepark offers options to suit all levels.
Fronton play area: Near the Hendaye fronton, you’ll find a children’s play area. This play area includes play structures, swings, slides and spring games. Children can have fun and enjoy themselves in a safe and pleasant environment, while parents enjoy the proximity of the beach and its surroundings.
These skateparks and playgrounds provide Hendaye residents and visitors with areas suitable for a variety of outdoor leisure activities. Whether you’re a fan of board sports or just looking for somewhere to entertain your children, these are ideal places to spend some quality time by the beach.
Near the Hendaye fronton, you’ll find a children’s play area. This play area includes play structures, swings, slides and spring games. Children can have fun and enjoy themselves in a safe and pleasant environment, while parents enjoy the proximity of the beach and its surroundings.
Snack bars and restaurants
Hirukiak: The gourmet beach hut, Hirukiak offers ice creams, doughnuts, sandwiches, poutine, burgers and a whole host of other dishes, depending on the chef’s mood, to eat in or take away. There are also hot and cold drinks to enjoy on the small terrace or to take away, overlooking the largest beach in the Basque Country.
Restaurant Casino Hendaye: Facing the ocean, the Casino d’Hendaye welcomes you in a new warm and friendly setting with the arrival of poker, new slot machines and a new bar with a musical atmosphere.
La Vinotek: La Vinotek is first and foremost a great address in Hendaye, for those with a thirst for discovery, a hunger for local produce and, above all, a taste for good company…
The menu, concocted by Michel Niquet, chef at Chez Mattin in Ciboure, showcases local and home-grown produce.
There are currently almost 550 wines on offer, so that wine-lovers, novices, connoisseurs of fine wines and those seeking out smaller estates can all find ‘the’ bottle to accompany this precious interlude, according to their moods or desires…
The heart of La Vinotek is its unique cellar, built by a local carpenter and occupying the central space. If you’re a wine (or wood) lover, you can visit the cellar to discover its treasures… but you’ll need to bring a little wool to withstand the 15°C ambient temperature.
Crêperie Iguzkian: Welcome to the crêperie Iguzkian. Our restaurant, ideally situated between the marina and the beach in Hendaye on the Place de Sokoburu, will welcome you on its cosy terrace, in the sun or in the shade. It can accommodate groups and people with reduced mobility.
You’ll be able to enjoy our crêpes, salads, mussels, ice creams and our various formulas in a warm and friendly atmosphere.
You can also take advantage of our fireplace to spend a pleasant moment by the fire!
So don’t hesitate! What’s more, we’re friendly!
Walter Glacier: Walter Glacier is an ice-cream maker par excellence. Walter Decaillon has been an ice-cream maker in Hendaye since 2014, just a few metres from the beach. There are 48 flavours on offer this summer, so it’s hard to choose from the vast selection. Henday’s regulars and holidaymakers are not mistaken, with queues sometimes lasting up to 1 hour before they can get their hands on a pure delicacy.
Itsas Zaldi: Itsas zaldi offers an instinctive cuisine based exclusively on seafood. The fish is wild caught and comes from the St Jean de Luz fish auction. Fresh products and recipes prepared daily according to what’s available. A variety of cooking methods: Plancha, kamado barbecue, steam, broth… All our dishes are homemade, respectful of the environment and our customers. You can also order a seafood platter.
These establishments offer a diverse culinary experience, allowing you to enjoy delicious meals while taking in the magnificent views of Hendaye beach. Whether you’re looking for authentic Basque cuisine, tapas, ice creams, cocktails or lighter fare, you’re sure to find a place to suit your taste buds on Hendaye beach.
Surfing competitions and professional surfing
Surfing is not only a leisure sport, but also a competitive discipline that brings together surfers from all over the world. In this fourteenth chapter, we explore the world of surfing competitions and professional surfing.
Surfing competitions: Surfing competitions take place at various levels, from local and national competitions to world-class international events. These competitions offer surfers the opportunity to demonstrate their talent, style and technical skills in front of an enthusiastic audience. Judges evaluate surfers’ performances based on criteria such as power, speed, creativity and difficulty of manoeuvres.
The Championship Tour (CT): The Championship Tour is the most prestigious professional surfing circuit in the world. It brings together the best surfers from around the world and is made up of a number of events held in different destinations throughout the year. Surfers accumulate points based on their performances in these competitions, and at the end of the season, the surfer with the most points is crowned World Champion.
CT events: Championship Tour events are held at some of the best surfing spots on the planet. Each event has its own characteristics in terms of wave size, power, shape and difficulty. Iconic locations such as Pipeline in Hawaii, Teahupo’o in French Polynesia and Bells Beach in Australia are among the most famous stops on the CT.
Other professional competitions: In addition to the CT, there are other professional surfing competitions, such as the Qualifying Series (QS) and special events like the Big Wave Tour, which showcase surfers who specialise in big waves. These competitions offer up-and-coming surfers the chance to get noticed and work their way up to the CT.
The challenges of professional surfing: Professional surfing offers surfers the opportunity to make a living from their passion and to make a name for themselves on a global scale. Professional surfers can benefit from sponsorship contracts, partnerships with surf brands, participation in advertising campaigns and many other advantages linked to their status as professional athletes.
Surfing legends: Professional surfing has seen the emergence of many legends who have left their mark on the history of the sport. Names such as Kelly Slater, Laird Hamilton, Andy Irons, Stephanie Gilmore and Lisa Andersen have become surfing icons and have inspired a whole generation of surfers.
Surfing competitions and professional surfing help to promote this spectacular sport and advance the performance of surfers. These events provide a platform to celebrate the culture of surfing, the spirit of competition and the challenge of surpassing oneself. By taking part in competitions, surfers have the opportunity to push their limits, take on high-level opponents and measure themselves against the best in their discipline.
Surfing competitions also attract a passionate public and provide a media showcase for the sport. Television broadcasts, publications in specialist magazines and social media platforms enable surfers to gain exposure and share their passion with a wide audience.
However, professional surfing is not without its challenges and difficulties. Surfers have to deal with fierce competition, changing conditions at competitive spots and the pressure to perform at their best. They also have to manage their careers, training, frequent travel and the demands of sponsors.
For young surfers aspiring to a professional career, it’s essential to get involved in competitions from an early age. Taking part in local, regional and national events allows them to compete against other surfers of their level and gain experience and confidence.
Professional surfing also provides opportunities for athletes to represent their country at international competitions such as the Olympic Games. With the inclusion of surfing in the Tokyo 2020 Games, surfers have the opportunity to compete for an Olympic medal and promote the sport on a global scale.
In conclusion, surfing competitions and professional surfing play a major role in the development of the sport and the promotion of surfing talent. They provide a platform for the sporting excellence, creativity and passion that characterise surfing. Whether it’s the Championship Tour, regional competitions or special events, professional surfing continues to inspire surfers around the world and captivate fans.
Surfing as a way of life and philosophy
Surfing is much more than just a sport or leisure activity. For many surfers, it’s a way of life, a deep passion that influences every aspect of their lives. In this final chapter, we explore surfing as a way of life and a philosophy.
Connection with nature: Surfing offers surfers a unique connection with nature. Being in the water, melting into the waves and feeling the energy of the ocean is a transcendent experience. Surfers develop a deep respect for the environment, realising the importance of preserving our oceans and beaches for future generations.
The quest for freedom: Surfing embodies freedom. Riding the waves offers a feeling of lightness and total freedom. Surfers are constantly looking for new horizons, uncharted spots, to experience this feeling of escape and exploration.
Simplicity and presence: Surfing teaches the value of simplicity and presence. When a surfer is in the water, all the worries and distractions of everyday life disappear. All that remains is the present moment, harmony with the waves and the search for the perfect wave. This focus on the present moment leads surfers to develop a greater awareness of themselves and their environment.
Constant learning: Surfing is a never-ending learning journey. Each session in the water offers new lessons, new sensations, and pushes surfers to push their limits. This creates a mindset of openness and willingness to learn, both in surfing and in life in general.
The surfing community: Surfing creates a unique and supportive community. Surfers share a common passion and an indescribable camaraderie. They support each other, share their knowledge and their love of surfing. This community allows surfers to feel part of something bigger than themselves.
The balance between effort and reward: Surfing teaches the importance of the balance between effort and reward. Surfers understand that to get the best waves, you have to be prepared to work hard, train hard and persevere. This lesson also applies in other aspects of life, where the effort invested is often proportional to the rewards obtained.
In conclusion, surfing as a way of life and a philosophy is more than just a sport. It’s a deep commitment to nature, freedom, learning, community and balance. Whether you’re a beginner or a seasoned surfer, you can embrace this way of life and find greater meaning and satisfaction in your relationship with the ocean and the world around you. Surfing is much more than a recreational activity, it’s a passion that can nourish your soul and inspire you to live every moment to the fullest.
Surf lessons and Surfcamps gift voucher
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