Why Surf Fitness Matters
Surfing demands specific physical abilities. Better fitness means more waves caught, longer sessions, and reduced injury risk.
Paddling Strength
80% of surfing is paddling:
Exercises
- Swimming: Best cross-training for paddling
- Pull-ups: Lat strength for powerful strokes
- Rows: Back muscles for endurance
- Resistance bands: Mimic paddle motion
Pop-Up Power
Explosive strength to get up quickly:
Exercises
- Burpees: Full-body explosive movement
- Push-ups: Chest and arm push strength
- Box jumps: Explosive leg power
- Mountain climbers: Core and hip flexors
Core Stability
Essential for balance and turning:
Exercises
- Planks: Hold for 60+ seconds
- Russian twists: Rotational core strength
- Dead bugs: Core control
- Bird dogs: Balance and stability
Balance Training
Stay on your feet:
- Balance board: Indo Board or similar
- Single leg stands: Eyes closed for challenge
- BOSU ball: Unstable surface training
- Yoga: Balance and flexibility combined
Flexibility
Prevent injury and improve performance:
- Hip openers: For bottom turns
- Shoulder stretches: Paddle recovery
- Spine mobility: Pop-up and turning
- Yoga: Full-body flexibility
Cardio Endurance
Paddle out and session long:
- Swimming intervals
- Running or cycling
- High-intensity intervals (HIIT)
- Build gradually over time
Sample Weekly Routine
- Monday: Upper body strength + swim
- Tuesday: Yoga or flexibility
- Wednesday: HIIT + core
- Thursday: Rest or light swim
- Friday: Full body + balance
- Weekend: Surf!
Rest and Recovery
- Sleep 7-9 hours
- Stay hydrated
- Eat protein for muscle recovery
- Stretch after workouts