Surf Training at Home to Boost Your Surf Fitness

Surf Training at Home to Boost Your Surf Fitness

Surfing has become one of the fastest-growing sports in the World in 2023, with over 20 million surfers globally. 

And with lineups becoming more competitive and more crowded than ever, there's one thing you can control to get more waves, have more fun, and progress much faster - surf training!

In this post, I'll run through a few tips on how to improve paddle strength, increase mobility, and prevent injury (because we've all been there!)

Let's dive in. 

Understanding Surf Training

I've heard the expression time and time again - the only fitness you can do for surfing is more surfing.

And while you obviously improve your overall surfing fitness by surfing a lot more, what if you aren't able to surf - maybe you can't get to the beach for some reason, or there are no waves to actually surf? 

person surfing

I didn't grow up surfing every day like some lucky souls in California or Australia so I suppose this topic is close to my heart.

When I get the golden opportunity to go surfing, I want to catch as many waves as I can and have a load of fun in the process. 

I have implemented a surf workout regime into my life since my 20s - and you can do this too by learning a few basic training exercises that will lay a great foundation for strength, endurance, and mobility. 

And while working on your upper body and doing some cardio works wonders for your physical strength, it will also improve your mental resilience, and focus in other aspects of your life. 

Essential Surf Training Techniques to Improve Your Surfing

Paddle Exercises

    Paddling, the cornerstone of surfing, requires efficient technique to catch waves and navigate the lineup. I see this with beginner surfers all of the time - and I was there too once so you're not alone. 
     
    When you first try to paddle a surfboard, you seem to use muscles you never knew existed! It feels weird and odd to be in this hyperextended position trying to bash through wave after wave. 
     
    So paddling is the first thing I'd recommend focusing on to improve your surf fitness.  
     

    1. Paddle Exercises - Push Ups

    Let's start with an easy one to improve your basic strength and mobility. 

    woman in white tank top and black shorts lying on green grass field during daytime

    1: Starting Position: Begin in a plank position with your hands shoulder-width apart, fingers spread wide, and core engaged. Your body should form a straight line from head to heels.

    2: Lowering Phase: Lower your body towards the floor by bending your elbows, keeping your back straight and your core engaged. Your chest should almost touch the floor, but don't let your hips drop or arch your back. 

    3: Pushing Phase: Press your hands into the floor and push yourself back up to the starting position. Engage your core and glutes (your butt) throughout the movement.
    Reps and Sets: Aim for 3 sets of 8-15 repetitions. Rest for 30-60 seconds between sets. 

    Modifications: If you find it difficult to do a standard push-up, you can modify the exercise by

    MORE DIFFICULT: Incline Push-Ups: Place your hands on a raised surface, such as a wall or a bench, to reduce the amount of weight you need to push. 

    EASIER: Knee Push-Ups: Start on your knees with your hands shoulder-width apart. Lower your chest towards the floor and then push back up.

    As you get stronger, you can gradually increase the number of repetitions and sets you do.  

    2. Paddle Exercises - Pull Ups

    Another simple drill you can do at home - Just making a goal of performing a few pull-ups each day will make you surf better, and have a longer surf session. 

    man in gray tank top holding gray metal bar

    Starting Position:

    1. Stand facing a pull-up bar with your hands shoulder-width apart and palms facing away from you.
    2. Hang from the bar with your arms fully extended and your body in a straight line from head to heels.
    3. Engage your core muscles and slightly bend your knees.

    Pulling Phase:

    1. Pull yourself up towards the bar by bending your elbows.
    2. Keep your body close to the bar and avoid swinging.
    3. Continue pulling until your chin is above the bar.

    Lowering Phase:

    1. Slowly lower yourself back down to the starting position.
    2. Control the descent and avoid dropping.
    3. Repeat the exercise for the desired number of repetitions.

    Tips:

    1. Warm up your hands and shoulders before starting.
    2. Breathe evenly throughout the exercise.
    3. Focus on using your back and arm muscles to pull yourself up.
    4. Don't use momentum to swing yourself up.
    5. Start with a few repetitions and gradually increase the number as you get stronger.

    3. Paddle Exercises - Arch Ups

    These will help the muscle group around your abs and your back - a great one for core training, and better paddle technique. 

    Starting Position

    1: Lie on the ground, face down, with your arms extended overhead and your hands shoulder-width apart.

    2: Stretch your legs out long behind you and keep your toes pointed.

    3: Engage your core muscles and press your palms and tops of your feet into the ground.

    Arching Phase:  

    1: Lift your chest and thighs off the ground, forming a curved "U" shape with your body.

    2: Keep your arms straight and your legs together.

    3: Hold the arched position for a few seconds.

    Lowering Phase:

    1: Slowly lower your body back down to the starting position.

    2: Control the descent and avoid dropping.

    3: Repeat the exercise for the desired number of repetitions.

    Additional Tips:

    1: Warm up your back, shoulders, and legs before starting.

    2: Remember to breathe evenly throughout the exercise - it's easy to find yourself holding your breath. 

    3: Focus on using your core muscles to lift your body up.

    4: Don't use momentum to swing yourself up.

    Start with a few repetitions and gradually increase the number as you get stronger.

    Modifications: 

    EASIER: Straddle Arch Up: Start with your legs straddled wider than shoulder-width apart. This will make the exercise easier. 
    Bent-Knee Arch Up: Bend your knees as you arch up. This will also make the exercise easier.

    Assisted Arch Up: Use a resistance band or have someone help you push your hips up as you arch up.  

    4. Paddle Exercises - Maxrex Fitness Trainer

    The ultimate paddle trainer, I have developed this over a few years of trial and error.  The Maxrex allows you to really simulate paddling on land - and you can do this in your bedroom, kitchen, or anywhere you can attach the Maxrex. 

    It's been a game-changer for me. Learn more about it here. 

    Pop-Up Exercises

    Of course popping up to your feet is another part of strength training you can easily simulate on land. A classic warm-up when you are in a surf school, the following training workouts will help your overall surfing performance as well as surfing technique.  

    Pop-Up Exercises - Squats

    Squats are a simple and effective mobility drill that help with the explosive movement we use when popping to our feet on a surfboard. It's a really good form of dynamic training which doesn't take a tonne of time or equipment. 
     men's black leggings

    1: Stand with your feet shoulder-width apart and your toes slightly pointed out.
    2: Keep your back straight and your core engaged.
    3: Lower your body as if you were sitting in a chair, keeping your knees behind your toes.
    4: Push back up to the starting position.
    5: Repeat 10-15 times.

    Pop-Up Exercises - Shoulder Taps

    1: Stand with your feet hip-width apart and your arms at your sides.
    2: Raise your right arm overhead and tap your left shoulder.
    3: Lower your right arm and raise your left arm overhead, tapping your right shoulder.
    4: Continue alternating sides for 30 seconds.

    Balance Exercises 

    Of course, if you want to get better at surfing, you are going to need to want to improve your balance. There are various pieces of equipment you can buy like a wobble board or Indo Board, but I will highlight a couple of free and easy strength exercises you can do with just your body. 

    Balance Exercises - Single Leg Balance

    1: Stand on one leg with your other leg bent in front of you.
    2: Keep your arms at your sides and your core engaged.
    3: Hold for 30 seconds.
    4: Switch legs and repeat.

    Balance Exercises - Single Leg Balance with Ball Toss

    1: Stand on one leg with your other leg bent in front of you.
    2: Hold a ball in front of you with both hands.
    3: Toss the ball up and catch it.
    4: Continue tossing and catching the ball for 30 seconds.
    5: Switch legs and repeat.

    Cardio Exercises

    As well as specific exercises you can do at home, I'd recommend some cardio too - this will help to improve fitness levels overall, and get you ready for that next surf trip!

    If you can do one of these effective training routines a couple of times a week, you will notice the results in a short space of time.

    Swimming

    man swimming on body of water

    Swimming is an excellent full-body workout that can help surfers improve their cardiovascular health and endurance.

    It's also a low-impact exercise that is easy on the joints, making it a good option for surfers who are prone to injuries.

    Swimming can also help surfers develop their core strength as well as endurance in the surf. 

    Running

    pair of blue-and-white Adidas running shoes

    Running is another great form of cardio exercise that can help surfers improve their cardiovascular health and endurance.

    It is a high-impact exercise that can help surfers develop their leg strength and power, which are important for paddling and popping up on the surfboard. 

    And for people I know who adore running (I can't say I love it) it's something you can do pretty much anywhere - whether you are away on a work trip, vacation or at home.

    Biking

    If you have seen the Mokan Insta, you will notice I love my bikes - Road biking or mountain biking is a low-impact exercise that is a good option for surfers who are looking for an alternative to running.

    It is a great way to cross-train and improve overall fitness. Biking can also help us as surfers develop leg strength - which I must say, has helped me with my pop-up. 

    Flexibility Stretching and Movement 

    We all know stretching, yoga and the like are generally going to help your surfing.

    Doing a gentle yoga workout every couple of days is not too big of a task to implement into your routine.

    Here are a few simple stretches to improve your mobility - either before you get in the water, or as part of your overall training program. 

    depth of field photography of person in black wetsuit standing in front of shore

    Cobra Pose

    1: Lie face down on the floor with your legs extended and your toes pointed.

    2: Place your palms flat on the floor under your shoulders, fingers pointing forward.

    3: Press your palms into the floor and slowly lift your chest off the floor, keeping your hips grounded.

    4: Hold for 5-10 breaths, then slowly lower back down to the starting position.

    Kneeling Low Lunge
    1: Start in a kneeling position with your right knee forward and your left knee back.
    2: Lower your hips until your right knee is bent at a 90-degree angle and your left thigh is almost parallel to the floor.
    3: Keep your back straight and your core engaged.
    4: Hold for 30-60 seconds, then switch legs and repeat.
    Kneeling Hip Flexor Stretch
    1: Start in a kneeling position with your right knee forward and your left knee on the ground.
    2: Place your left foot flat on the ground in front of you, about a foot from your right knee.
    3: Keeping your back straight, slowly lower your hips until you feel a stretch in your right hip flexor.
    4: Hold for 30-60 seconds, then switch legs and repeat.
    The Greatest Stretch or Spiderman Lunge

    Starting Position: Stand with your feet hip-width apart and your toes pointed forward.

    Lunging Phase:

    Step forward with your right leg into a lunge position, keeping your right knee bent at a 90-degree angle and your left leg extended.

    As you lower into the lunge, reach your left arm forward and your right arm back, mimicking the motion of Spider-Man's swinging arms.

    Holding Phase:

    Hold the lunge position for 30-60 seconds, maintaining a steady balance and engaging your core muscles.
    Repeating Phase:

    Switch legs, stepping forward with your left leg and reaching your right arm forward and your left arm back.

    Hold the lunge position for 30-60 seconds, maintaining proper form and balance.

    Mental Training for Surf Success

    Another facet of surf training is by doing some mental practice. By this, I mean thinking about what you are going to do, before, during, and after your surf sessions. 

    I used to blindly go into the water, catch waves, and not think about what I was doing. I almost always have a fun session, but falling off doing the same turn can get annoying, to say the least! 

    Visualizing the maneuvers I want to do ahead of time, and practicing a little bit of movement on land, can translate into success in the water.

    I have seen countless top athletes talking about visualizing when learning new maneuvers - and the crazy thing - it helps the brain figure out what is going on just as much as physically practicing the movement!  

    To Sum Up

    It can be difficult to find the motivation to get started on your surf fitness program, but if you start small and keep at it, the gains are amazing. 
    Just like building most good habits, make your goals small and attainable and keep pushing that snowball down the hill as they say! 
    To find out more about the Mavrex trainer click here to check it out. 
     
     
    Back to blog