If you surf and feel your progress has stalled, it is rarely a lack of talent. Most of the time you need clarity about what to train and in what order.
- First: do you know what ARS means?
- 01. On the landing, move your weight back
- 02. Solve the A, the R and the S before combining them
- The S: the 360
- The R: the roll
Prefer to watch? This video accompanies the article with practical examples.
01. First: do you know what ARS means?
ARS means Aerial, Roll and Spin, which is the normal 360. It is not a manoeuvre you learn from zero: it is the sum of three movements that need to work separately first.
02. 01. On the landing, move your weight back
Many people make the movement, return from the air and catch the nose. It is not bad luck: it is usually too much weight forward during the landing. As soon as you feel the water, move your weight back.
Your level is a map, not a label. Knowing where you are helps build a better path.Isabela Sousa
03. 02. Solve the A, the R and the S before combining them
The urge to complete the ARS makes people skip the foundations. Train the 360, roll and projection separately. When each part works, the combination stops being a gamble.
04. The S: the 360
Use your weight and rotate over your shoulder. The more compact you stay on the board, the cleaner the rotation and the easier it becomes to take it to the next level.
Your level is a map, not a label. Knowing where you are helps build a better path.Isabela Sousa
05. The R: the roll
Your inside shoulder rotation guides how you set the rail. Without it, the roll stays low and does not project into the ARS.
06. The A: the aerial
Projection comes from a tight bottom turn, speed and the right angle. If you reach the lip without those three things, you will not have the height or air time the ARS needs.
07. Do not wait for perfect surf
In small surf you can train the 360, roll, projection, bottom turn and shoulder movement. When the ocean gets bigger, you will arrive with the pieces ready.
PHYSICAL TRAINING · BODYBOARD
Bodyboard gym training
The 360, roll and ARS require explosiveness, stability and body control. This training brings together exercises inspired by more than 20 years of bodyboarding to prepare your core, build strength and help you arrive in the water ready to perform.
SEE THE GYM TRAININGA practical complement to organise your preparation out of the water.
THE NEXT STEP
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DISCOVER THE TRAININGFrequently asked questions
What does ARS mean in bodyboarding?
ARS means Aerial, Roll and Spin. It is a compound manoeuvre: you project the aerial, rotate through the roll and complete the 360 spin.
Why does my nose catch when I land?
Usually because your weight stays too far forward. As soon as you feel the water contact, move your weight back.
Do I need to know 360 and roll first?
Yes, if you want a clean ARS. The ARS is the sum of foundations that must work separately first.
Can I train ARS in small surf?
You can train its parts: 360, roll, projection, tight bottom turn and shoulder rotation. When the ocean gets bigger, you will arrive with more tools.
Why does my shoulder affect my manoeuvres so much?
Because it guides how you set the rail in the water. Without shoulder rotation you lose the turn, projection and rotation point.
ABOUT ISABELA SOUSA · AUTHOR
Isabela Sousa
Isabela Sousa is a five-time bodyboarding world champion. A Brazilian professional athlete, she spent 18 years competing on the world tour before developing the PRO Protocol taught inside Bodyboard Pro: Flying.