Surfing isn't just about riding the waves. Proper training out of the water can improve your physical condition, power, flexibility, balance, and endurance. Here are some of the best exercises 100% can be done at home to progress and perform once you're on the board!
1. Core strengthening: the key to stability
A good surfer must have a solid trunk to maintain balance on the board. Core training strengthens the entire body, and more specifically the abdominals, back, and shoulders.
Recommended exercises :
- Classic board (30 seconds at the beginning, then increase to 1 minute / 1 minute 30 seconds)
- Side panel (30 seconds on each side initially, then increase to 1 minute / 1 minute 30 seconds)
- Superman (back strengthening)
2. Explosiveness: for faster take-offs
Surfing requires power and responsiveness to get up quickly on the board.
Recommended exercises :
- Jump squats (set of 5 reps at the beginning then increase up to 15/20…)
- Burpees (set of 5 reps at the beginning then increase to 10/15…)
- Pumps (set of 5 reps at the beginning then increase to 10/15…)
3. Endurance: to spend hours in the water
Surfing is a demanding sport that requires good cardiovascular health. Especially to get over the bar!
Recommended exercises :
- 🏊♂️ Swimming (ideal for strengthening the upper body)
- 🏃Running
- 🚴 Bike
- High-intensity interval training (HIIT) (to simulate the effort of surfing)
4. Balance and flexibility: for a better feel
Working on balance is essential for react to the movements of the wave and maintain a stable posture.
Recommended exercises :
- Exercises on a bosu ball or balance board (proprioception)
- 🧘♀️ Yoga (ideal for flexibility and balance)
5. Muscle strengthening: for a more toned body
Surfing puts a lot of strain on the shoulders, arms and back for rowing, but not only that.
Recommended exercises :
- Pilates
- Reinforcement with elastic
- Bodyweight indentation (push-ups, squats, pull-ups…)
- You can find additional exercises on videos YouTube, Instagram accounts physical preparation or simply by asking for advice from our instructors.
Good physical fitness is a major asset for making rapid progress and fully enjoying your surf sessions. Surfing engages the entire body, and without proper preparation, fatigue and muscle soreness can quickly set in. By working on your cardio, strength, and explosiveness out of the water, you'll gain endurance, power, and confidence.
Proper training will halve your risk of injury. The goal is to prepare your body for the various efforts and positions it will have to perform during the session. Simply find an activity and exercises you enjoy to maintain consistency in your training.
🔥 The more prepared you are, the more you'll enjoy surfing! 🌊🏄♂️