Surf training and fitness ideas (at the beach, at work, at home)

23 January, 2025

Surfing is a demanding sport that requires strength, endurance, flexibility, and balance. Whether you’re hitting the waves every day or waiting for the perfect swell, staying in peak condition is key to improving your skills and enjoying your time on the board. Here are some surf training and fitness ideas you can incorporate at the beach, at work, or at home.

At the Beach: Training with the Ocean in Mind

1. Paddling Drills
   • Practice paddling in calm waters to build endurance and upper body strength. Alternate between long, slow strokes and short, quick bursts to mimic the demands of catching waves.
2. Duck Dive Practice
   • Work on your duck dive technique to improve efficiency. Use small waves to practise getting under the wave cleanly while conserving energy.
3. Sand Sprints
   • Sprinting on sand strengthens your legs and builds explosive power. Mark a short distance and do intervals of sprints followed by rest periods.
4. Pop-Up Practice
   • Lay on your board on the sand and practise your pop-up technique. Focus on speed, smoothness, and positioning to ensure you’re ready to catch waves.
5. Stretching and Yoga
   • Use the beach environment to stretch and practise yoga poses that improve flexibility, balance, and core strength. Poses like Warrior II, Downward Dog, and Tree Pose are particularly beneficial for surfers.

At Work: Stay Surf-Ready During the Day

1. Desk Stretches
   • Perform seated or standing stretches to release tension in your shoulders, back, and hips. Try shoulder rolls, spinal twists, or standing forward folds.
2. Core Activation
   • Engage your core while sitting by maintaining good posture. You can also use a stability ball as a chair to activate your abdominal muscles throughout the day.
3. Mini Workouts
   • Incorporate short bodyweight exercises like squats, lunges, or push-ups during breaks. These can be done discreetly in your office or break area.
4. Breathing Exercises
   • Practise controlled breathing techniques to improve lung capacity and calm your mind. Try deep diaphragmatic breathing or box breathing.

At Home: Build Strength and Flexibility

1. Bodyweight Exercises
   • Include exercises like push-ups, pull-ups, planks, and burpees in your routine to build functional strength that translates directly to surfing.
2. Resistance Bands
   • Use resistance bands to mimic paddling motions and strengthen your shoulders, back, and arms. Bands are versatile and can target different muscle groups.
3. Balance Training
   • Invest in a balance board or use a stability ball to improve balance and coordination. Practise staying steady as if you were riding a wave.
4. Yoga and Mobility Work
   • Dedicate time to yoga and mobility exercises to increase flexibility and prevent injuries. Focus on your hips, shoulders, and spine.
5. Cardio Workouts
   • Engage in high-intensity interval training (HIIT) or steady-state cardio like running, cycling, or swimming to build stamina and endurance.

Tips for a Well-Rounded Surf Training Routine

• Consistency is Key: Aim for at least 3-5 sessions per week, alternating between strength, cardio, and flexibility training.
• Fuel Your Body: Maintain a balanced diet with plenty of protein, healthy fats, and complex carbohydrates to support your training.
• Rest and Recover: Allow your body time to recover with proper sleep and active recovery days.
• Stay Hydrated: Whether you’re at the beach or working out at home, drink plenty of water to keep your body functioning optimally.

Whether you’re at the beach, at work, or at home, there are countless ways to stay surf-ready and improve your fitness. By incorporating these training ideas into your routine, you’ll build the strength, endurance, and agility needed to take your surfing to the next level. So gear up, stay consistent, and ride those waves with confidence!