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How To Train For Surfing: 17 Exercises to Improve Your Surfing

1. Strengthen your legs

Some of the best exercises that you can do to strengthen your legs and improve your surfing are:

  • Squats
  • Lunges
  • Step-ups
  • Calf raises

2. Improve your flexibility

Flexibility is important in surfing because it will help you generate more power when paddling and also prevent injuries. How To Train For Surfing:

  • Pectoral stretch
  • Triceps stretch
  • Latissimus dorsi stretch (lats) 
  • Lower back stretch

3. Increase your upper body strength

Having a strong upper body will help you generate more power when paddling and also help you to stay up on your board when waves are crashing down on you. Try these exercises to increase your upper body strength:

  • Push-ups
  • Pull-ups
  • Dips
  • Bench press

4. Improve your core strength

Having a strong core is important for surfing because it will help you maintain balance on your board. Try these exercises to improve your core strength:

  • Crunches
  • Sit-ups
  • Planks

5. Increase your cardiovascular endurance

Being able to paddle for long periods of time without getting tired is important for surfing. To increase your cardiovascular endurance, try doing these exercises:

  • Running
  • Swimming
  • Biking
  • Jumping rope

6. Work on your balance

Having good balance is important for surfing because it will help you stay up on your board when the waves are big. How To Train For Surfing:

  • Single leg deadlifts
  • Walking lunges
  • One legged squats
  • Mountain climbers

7. Practice yoga

Yoga is a great way to improve your flexibility, strength, and balance – all of which are important for surfing. There are many different types of yoga, so find one that you enjoy and stick with it (Read What is SUP yoga).

8. Get plenty of rest and recovery 

Rest and recovery are important for any athlete, but especially for surfing. When you’re out in the water all day, your body is under a lot of stress. Make sure to get plenty of sleep at night and take breaks during the day to let your body recover.

9. Eat a healthy diet

Eating a healthy diet is important for all athletes, but it’s especially important for surfers. When you’re out in the water all day, you need to make sure that your body has enough energy to sustain you. Eating a diet rich in fruits, vegetables, and lean protein will help you stay energized all day long.

10. Stay hydrated

Staying hydrated is critical for all athletes, but it’s especially important for surfers. When you’re out in the water all day, you’re losing a lot of fluids through sweat and evaporation. Make sure to drink plenty of water throughout the day to stay hydrated.

11. Use sunscreen

Using sunscreen is important for all athletes, but it’s especially important for surfers. When you’re out in the sun all day, you’re at a higher risk for skin cancer. Make sure to use a sunscreen with an SPF of at least 30 and reapply it frequently throughout the day.

12. Wear proper clothing 

Wearing proper clothing is important for all athletes, but it’s especially important for surfers. When you’re out in the water, you want to make sure that you’re wearing a wetsuit or rash guard to protect your skin from the sun and the elements.

13. Warm up before you surf

Just like with any other sport, it’s important to warm up before you surf. A good warm-up will help improve your performance and reduce your risk of injury. How To Train For Surfing:

  • Jogging in place
  • Arm circles
  • Leg swings
  • Side lunges

14. Practice paddling

Paddling is the most important part of surfing, so it’s important to practice it as much as you can. Try to paddle for 10-15 minutes every day to improve your strength and endurance.

15. Practice pop-ups

A pop-up is how you get up on your surfboard from a lying down position. It’s important to practice this move as much as you can so that you can get up on your board quickly when a wave comes.

16. Get in the water as much as you can

The more time you spend in the water, the better you’ll become at surfing. Try to surf as often as you can, even if it’s just for a few minutes at a time. The more you practice, the better you’ll become.

17. Have fun

Surfing is a great way to get exercise and enjoy the outdoors. But above all, it should be fun. Don’t take it too seriously and just enjoy yourself.

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