Exercises for surfers: Improve your performance

We know that surfing is a demanding sport that requires balance, strength, endurance, and coordination. And to improve your performance and enjoy the waves to the fullest, it is essential that you follow a training program with specific exercises. That’s why Telehit surf school brings you this article, where we explore a series of exercises for surfers, both in and out of the water, ideal for surfers of all levels.

What should you work on when surfing?

Surfing activates a variety of muscle groups and physical abilities, including:

• Balance and coordination: This is essential for staying upright on the board.
• Core strength: This is essential for stability and body control when surfing.
• Cardiovascular endurance: This is necessary for paddling and enduring long sessions in the water.
• Arm and shoulder strength: One of the key factors for paddling and exploding when standing up.
• Leg power: A fundamental element or part of maneuvering on the wave.

So, to improve in each of these areas, it is really essential to do specific exercises.

And here, as we mentioned earlier, you will find a set of surfing exercises for beginners and advanced surfers that will help you improve your performance.

Surfing exercises: Out of the water

Many workouts can be done on dry land to improve your performance in the water. This set of exercises strengthens key muscles and optimizes mobility.

1. Burpees to improve your take-off

This exercise simulates the explosive movement of standing up on the board.

• Start in a plank position.
• Continue by jumping forward with your feet, landing in a surfing position.
• Do this several times.

2. Balance on a Bosu ball or balance board

Due to the domed shape of the Bosu ball and the rubber material it is made of, it has been used exclusively for balance exercises. This makes it a good tool for surfing exercises, as it provides greater stability and coordination.

• It’s time to stand on a balance board or Bosu ball.
• Then do squats to strengthen your legs and core.

3. Push-ups

This exercise strengthens your shoulders, chest, and arms, which helps improve your paddling.

• You can do 3 sets of 15 repetitions.

4. Plank with rotation

It’s time to strengthen your core and stability.

• You should do a side plank and alternate sides.

5. Plyometric jumps

This exercise improves the explosiveness of your legs for when you have to stand on the board.

• You can do box jumps or vertical jumps.

Exercises for surfing: In the water

Now, once you’re in the water, it’s also a good opportunity to do specific exercises that will undoubtedly help you improve your surfing.

1. Practice an efficient paddle

This is the correct technique for improving your speed and endurance when paddling.

3. The quick take-off

This exercise helps you focus on improving your explosiveness when getting up on the board.

4. Practice turns and maneuvers

Practicing changes of direction with controlled hip and arm movements in the water will help you gain stability and confidence when riding bigger waves.

Conclusion

Surfing is more than just riding waves; it requires a combination of strength, balance, and endurance throughout your entire body. With these exercises for surfers, both in and out of the water, you will improve your performance and enjoy each session more. It’s time to start training!