A Guide to Surfing Fitness

Cover image: photo by Evan Dorian

Unfortunately, not all of us have the time to fit in a surf every single day, despite our best wishes and wants. It may be dark by the time we get off work, or we only have a short 30-minute window of free time. Surfing fitness is essential to keep our strength and keep on improving. For those days where you can't get in the waves, here is a training routine to help keep you fit and ready for your next surf sesh.😤 

Warm Up 

Active Stretch and Strengthen 

The best way to get your body ready for a workout is to get warm and loose with some active stretches and strengthening. 

Stand Up to Plank Roll Out 

Stand up straight on the bottom of your mat with your legs shoulder-width apart. Reach your arms up, then dive down like into a forward fold with a slight bend in your knees. Once your hands are down on the ground, walk out to a plank position. A bonus is to lower yourself down to the ground from your high plank and arch your back into a cobra stretch. Push up to the plank position and walk your hands back to your feet. Then roll back up to the starting position. Repeat this 5 – 10 times. 

T Plank Rotations  

Start in a high plank position with your arms straight. Lift one arm towards the sky, rotate your body open, and feel free to gaze up. The top half of your body should be in a side plank, while your bottom half has both feet on the ground. Stay in this open position for 10 – 15 seconds, then switch sides. Repeat about 5 times on each side.    

Standing Hip Thrust 

Spread your legs to a little farther than shoulder-width apart. Reach your arms straight up, then fold your upper body so it is at a 90-degree angle with your back and your legs straight. Allow your hips to push back and feel the stretch in your hamstrings. Next, come back up and put your hand on your hips pushing your hips forward while you open your chest, and feel a stretch in your front body. Go back and forth 5 – 10 times, or until you feel a release in your hamstrings and hips.   

Pop-up Burpees 

Now that our body is a bit warm and loose, time for everyone's favorite... Burpees!   

These are a great way to get your sweat on while working on your pop-up strength. Start in a squat position with your hands on the ground. Push back into a push-up position, then lower yourself down to the ground. Next, pop up like you would on your board with your front leg forward and back leg bent. From here, if you really want to get the blood moving, jump as high as you can. If not, you can return to your push-up position and repeat the exercise. Do this 5 – 10 times.   

Core 

Now that we are warmed up, we'll look into some focused exercises. Core strength is essential for stability and balance when surfing. These two exercises are great ways to get stronger and improve your rides. 

Weighted Russian Twist 

Grab a weight and sit on your bum with your upper body leaning back at a 45-degree angle, and your legs bent and slightly lifted from the floor. Hold your weight to your chest and twist your upper body from right to left, touching the weight on the ground each time. Keep your legs off the ground if possible. Do 3 sets of 10 reps to start. 

Swiss Ball Tuck 

This one is a little difficult and requires an exercise ball. Start in your push-up position with your toes on the ball. For some, this position is challenging, so at this point, if you feel you are testing your limits, stay here and hold this plank position for as long as possible. If you are ready for a bit more, bring your knees towards your chest rolling the ball in towards your shoulders. Hold for a breath, then stretch your legs back out to return to the original push-up position. Continue this tuck-in and out motion for 3 sets of 10 reps, and you’ll really feel the burn. 

Upper Body 

Paddle strength anyone?  

Push-ups! 

The famous... or infamous age-old push-up works everything from your chest, shoulders, pecs, triceps, and more. Get into a push-up position on your knees or with a straight body keeping your core engaged so you don't arch your back. Make sure your arms are directly beneath your shoulders, and slowly lower your body towards the floor, keeping your elbows in towards the side of your body. Hover just above the floor and push back up until your arms are straight. Do 2 sets of 10 reps to start. If you are feeling good, feel free to add more. To increase difficulty, put your legs onto a higher surface, so your body weight is focused on your upper body, and do your push-ups this way.   

Pull Downs with a Band, or Stretchy Rope 

Attach a stretchy rope or band to a wall, ledge, or whatever you have so you can pull on it without it coming undone. Next, face the wall and bend your knees to a slight squat with your upper body slightly folded forward at a 45-degree angle and your gaze down. With one hand, grab onto the rope, extending your arm in a straight line with your back and your head. Next, keeping your body tight and arm straight, pull down on the rope to mimic the downwards motion of your paddle. Make sure your arm's movements are slow and controlled, squeezing your muscles the entire time. Do 2 sets of 10 reps on each side. 

Lower Body 

Squat 

You can choose to do this with weights or not, depending on your personal preferences and fitness. Stand up straight with your legs slightly wider than shoulder-width apart. Next, sit your booty down and back until you make a 90-degree angle with your legs. Make sure your knees don’t pass in front of your toes, and you keep your weight in your heels. You can either keep your arms held out in front of you or crossed. Push up back up to your standing position, and if you want a little extra balance and calf work, push up to your toes with your legs straight and hold for 3 seconds. Do 3 sets of 10 reps. 

Surf Twist Squat 

Start in a squat position with your knees slightly bent and your back straight. Slow and controlled, but with explosive energy, pop up and spin 180 degrees. Land gently, and lower back into your squat position. Do 3 sets of 5 reps. If you feel any pain in your knees stop. 

Bonus: 

If you have a Bosu Ball, or Indo Board available to you, you can do squats on them to get some extra core and balance work.   

Flexibility and Mobility 

The most important part to keep you injury free, is working on flexibility and mobility. A great way to do this is YOGA! Yoga is focused on active stretch and strengthening. If you don’t have time to allocate to a full yoga class, here are some basic stretches to incorporate to the end of your work outs. 

Stay tuned for updates on when Nathan Florence's surf fitness episode drops on the Jamie O'Brien surf app.

Now that you know how to train for surfing fitness, it’s time to hit the waves. Remember to check out the Jamie O’Brien Surf App here for anytime, anywhere surf coaching.  

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