SURF FITNESS PROGRAM
HOW TO PREPARE YOURSELF FOR YOUR SURFING HOLIDAYS

  • Surf Fitness
  • Main Fitness Areas to Workout
  • Ground Training
  • Pool Training
  • Yoga for Surfers
  • Surf Balance and posture
  • Surfing No pain no gain!
  • Surf Agility and core training
  • Surf Work on your coordination and core
  • Surf Build yor strength and resistance!
  • Surf Balance and power

Surf Fitness | Tips to get surf ready!

In order to increase your wave count and become a better surfer, you need to have a good surf training program, which should be specific and functional.
Build endurance in your muscles and work on your flexibility so you can improve your paddling, get on your feet quickly and find good balance. Having good balance is the key to surfing but, because surfing is such a dynamic sport, there are many other components to consider when training for it.
The best surfer's workout program incorporates both the aerobic and anaerobic systems. We recommend integrating the following components into your workout regimen:

  • - Paddle fitness
  • - Core strength and balance
  • - Upper body strength
  • - Lower body strength
  • - Flexibility and stretching

These physical qualities - force, resistance, balance, flexibility, speed, power, agility and coordination - are basic components of fitness and essential for your surf program. When choosing a training program use functional and adapted surfing exercises in order to maximize your fitness, increase your performance and prevent major injuries. A good functional train will help you to surf better and longer, increase your control and style, improve balance and reducing the risk of surf injury, as well as help you in the rehabilitation of previous injury.

IMPORTANT: Before beginning any exercise program, be sure that there is a skilled professional to guide you correctly. Always warm up before and stretch correctly after the exercises.

Main Fitness Areas

Warm up before surf lessonsWarm Up
Before getting in the water don’t forget to warm up!
It’s hard to resist when you get to the sand and check out the waves but warming up for surfing is just as important as putting the leash or waxing the board.
Just like stretching, a good warm up make injuries less likely and helps the body work more efficiently.

A good surfing warm up should include:

  • - Light jogging that will gradually increases the heart rate, breathing and blood supply to the muscles.
  • - Light mobility exercises such as arm swings, and leg swings can also be of benefit to your surfing warm up.
  • - Light stretching can also be done, however try to avoid long stretching as this should be done after a surf, slowly bringing your muscles back to a normal state.

Paddle Fitness
To improve your cardiovascular fitness for surfing, you need to improve both your aerobic (with oxygen) and anaerobic (without oxygen) energy systems simultaneously.
Besides running along the beach you should also do exercises which will boost both your paddle fitness and improve your overall surf conditioning.

Warm up before surf lessonsCore strength and balance
Work on your core stability, i.e., use your core muscles to stabilise your torso when there are other forces acting against you. A strong core reduces back pain, improves athletic performance and improves postural imbalances. A strong core distributes the stresses of weight-bearing and protects the back.
Core strength exercises strengthen your core muscles, including your abdominal muscles, back muscles and the muscles around the pelvis. These muscles help control movements, transfer energy, shift body weight and move in any direction. You can do core strength exercises pretty much anywhere, all you need is a carpeted floor or mat. The basics of this are bridge or plank type exercises, but there are many more advanced exercises you can do.
Pilates and exercises using balls are excellent to develop your core strength and rotary power.

Upper body strength
Start doing functional training to improve endurance, strength and power in your arms, back and shoulders so you can get up fast and keep up the paddling intensity throughout your entire surf session.

Lower body strength
Lower body functional training exercises will help you getting strong and healthy legs so you can perform powerful manoeuvres and not have an increased risk of injury. Do both hip and knee dominant, both single leg and double leg, and both stable and unstable exercises.

Flexibility and stretchingWarm up before surf lessons
Stretching is one of the most important things in all sports, being flexible is very important.
Surfing is very dynamic and good flexibility will help you keep at the top of our game.
Maintain regular flexibility training, before and after surfing, to avoid injuries, increase recovery time and reduce the chances of getting stiff.
Flexibility refers to the passive range of motion as achieved through static stretching. Mobility refers to the ability to move your joints into flexible positions, but also have the joint stable whilst in those positions.
Mobility can be increased through specific mobility drills which are generally incorporated into your dynamic warm-up.

Ground Training

IMPORTANT: Before beginning any exercise program, be sure that there is a skilled professional to guide you correctly. Always warm up and stretch correctly before and after the exercises.

Run before surfRunning
Practice for 20 minutes in regular speed as a warm up before the exercises.
In the last two minutes switch to side or backwards running to warm up the knees, hips and ankle joints.

Squat leg exercicePress-ups
Press-ups (or push-ups) will give you shoulder, core and hip strength. To favour and increase the speed of standing on the board, try starting with 3 sets of 7 repetitions. Along 3 weeks increase the number of repetitions for a better development and muscular endurance. Practice at least four times a week.

Squat leg exerciceSquats
To increase the legs resistance, in squatting position, this exercise prepares you to have a more squatted and balanced style.
Begin without any weight, as in the pictures. As the weeks pass, ask your gym trainer to guide you in using a bar with weights

surf exercices - Lunges Lunges
The lunge is a very effective exercise. It targets quadriceps and glutes but also hits hamstrings, calves and core. Lungesl help shape lower body, increase muscle tissue, develop core strength and make your hips more flexible.
Do 3 sets of 10 and taking ten normal steps between each set.

Pull up exercicesPull-ups
It's the best exercise to increase back muscles and to condition you for long surfing hours, preparing your shoulders for paddling.
Begin with 3 sets of 3-6 repetitions. If it's too easy or too heavy, adjust to your muscular endurance, always maintaining 3 sets.

Dorsal and leg raisesDorsal and leg raises
This exercise will condition the back muscles to remain in the paddling position for many hours. Usually, the student without back conditioning feels pain after a few hour of surfing.
Begin with 3 sets of 10 repetitions holding 4 seconds.

Pool Training

IMPORTANT: Before beginning any exercise program, be sure that there is a skilled professional to guide you correctly. Always warm up and stretch correctly before and after the exercises.

Swimming
Basic requirement for your participation in the course.
Practice free style (crawl), because it improves your efficiency on the paddling and assures the necessary safety in the water.

Rowing / Paddling
Use a body board or a float and practice this basic concept for a good development during the classes (a surf board is not necessary for this practice).
Row, at least, 200 meters in the first class and in each session try to increase the distance. It's advisable three times per week.

Sub-aquatic Swimming
Practice for a better control of your breathing under water. Having better breath you will be providing against eventual suffocation or dangerous situations that we are exposed to when surfing.
Every program proposed above can be adapted to each individual's endurance and fitness. In case you consider this program heavy, decrease the repetitions, but concentrate in developing your conditioning each week.

Surf and yoga package

The idea to offer yoga as an additional activity to the surf courses came from the realization that many of the participants lacked physical fitness, flexibility and coordinated breathing.
So, when it comes to yoga for surfers, the main goals are:

  • Improving your physical abilities for a more efficient training.
  • Alleviating minor physical problems.
  • Enhancing the state of a deep relaxation and well-being that so many people experience after surfing, making your holidays into a real break from the stress and problems you may have in your every-day life.

Opinion from a Professional Surfer:

Yoga for surfers

“Since I discovered yoga, it has enriched my life on many different levels, but I was really surprised to see how much it improved my surfing performance.
The breathing exercises (Pránáyáma) have enhanced my cardiovascular fitness, while the postures (Asanas) have given me more physical strength and flexibility, particularly in the legs.
Additionally, yoga has considerably improved my sense of balance, my concentration and the ability to relax.
I realised that as a surfer I can benefit especially from all the positive aspects of yoga, and not only from its physical, but also from its philosophical side: like surfing, yoga is characterised by an attitude of respect for others and nature."