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Looking for a Surf Workout? 5 Exercises to Boost Surfing Performance and Endurance

Are you a beginner surfer or intermediate and ready to take your surfing to the next level? Do you live in a landlocked area and don't have easy access to the ocean? Whether you're a seasoned pro or just starting out, incorporating targeted exercises into your training routine can help improve your strength, endurance, and overall performance in the water. In this blog post, we'll explore five key exercises designed to strengthen your surfing skills and enhance your time on the waves.


1. Paddle Endurance Training:

Developing paddle strength is key component for endurance in the water. Have you ever paddled out to the line up and felt complete exhaustion in your arms? Paddling is a fundamental aspect of surfing, and building endurance in the muscles used for paddling can make a significant difference in your performance in the water. Incorporate exercises such as swimming laps, paddling on a surfboard in a pool, or using a paddle ergometer to simulate paddling motions. Aim to gradually increase your paddling distance and intensity over time to build endurance and stamina.



SUP plank


2. Core Stability Exercises:

A strong core is essential for maintaining balance and stability on the board, especially when navigating choppy waters or performing maneuvers. Incorporate exercises like plank variations, Russian twists, and bicycle crunches to target the core muscles and improve overall stability. Focus on maintaining proper form and engaging your core muscles throughout each exercise to maximize effectiveness.


Forearm plank
plank variations: forearm plank

3. Lower Body Strength Training:

Strong legs and hips are crucial for generating power and stability while riding waves. Incorporate exercises like squats, lunges, and deadlifts into your routine to strengthen the lower body muscles and improve agility and control on the board. Aim for a mix of bilateral and unilateral exercises to ensure balanced strength development and reduce the risk of injury.


banded squats
Banded squats

4. Balance and Proprioception Exercises:

Surfing requires a strong sense of balance and body awareness to stay upright on the board and navigate changing conditions. Incorporate exercises like single-leg balance drills, stability ball exercises, and balance board training to improve proprioception and enhance overall balance on the board. Focus on maintaining stability and control while performing these exercises to challenge your balance and coordination.


SUP  yoga - tree pose
SUP yoga - tree pose

5. Functional Movements:

Surfing involves a combination of dynamic movements such as twisting, turning, and explosive paddling. Incorporate functional exercises like medicine ball throws, rotational lunges, and plyometric jumps into your routine to mimic surfing movements and improve overall functional strength and agility. These exercises will help you develop the strength, power, and agility needed to perform at your best in the water.


Woman throwing a medicine ball against the wall
Medicine ball throws against a wall


Incorporating these five exercises into your training routine can help you strengthen your surfing skills and enhance your performance in the water. Whether you're looking to improve your paddling endurance, enhance your core stability, or boost your overall strength and agility, these exercises offer a comprehensive approach to surf-specific training. So grab your board, hit the gym, and get ready to take your surfing to new heights!


If you want a quick 15 minute surf specific workout checkout this workout with pro surfer Lakey Peterson on YouTube

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