Best Surfer Exercises
Surfing is mostly paddling—far more than standing on the board. Exercises that build upper body strength (shoulders, back, triceps) and cardiovascular endurance help surfers stay out longer, catch more waves, and reduce fatigue.
Surfer Magazine
“It seems logical that the best training for surfing would be, well, surfing. But are those three to four sessions a week enough to keep one physically fit in the water? Spending an hour inside a musty, halogen-lit gym can feel like a completely dissonant experience to sliding atop saltwater, but doing so could help your surfing in the long run.”
Surfing demands fluid movement in unpredictable environments. Flexibility (especially in hips, spine, and shoulders) improves pop-ups, maneuverability, and balance on the board. It also reduces the risk of muscle strains and joint injuries.
A strong core is vital for balance and board control. Exercises like planks, rotational movements, and balance training enhance your ability to stay steady while carving, turning, or riding through turbulent surf.
The quick pop-up from lying to standing requires explosive strength in the upper body, core, and legs. Plyometrics, push-ups, and burpees train the neuromuscular speed needed to launch into waves efficiently.
Lower Body Strength
Once standing, surfing relies on powerful legs to drive turns, maintain stance, and absorb impact. Squats, lunges, and balance drills help build the leg strength and proprioception needed on the board.
Injury Prevention
A well-rounded fitness routine helps prevent common surfing injuries—like rotator cuff tears, lower back strain, or knee injuries—by strengthening muscles and improving joint integrity.
Mental Toughness & Confidence
Exercise reduces stress and builds confidence, which translates directly into better decision-making in the lineup. A strong, calm mindset is just as important as physical skill when surfing challenging conditions.
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