Surfing workouts

Complete guide to surf workouts

I found this great article about surf workouts by Surfertoday.com and I want to share it with you all!
Surfing is mentally and physically one of the most demanding sports. How can you prepare yourself to perform your best on the waves? 
I got to say this is one of the most complete and precise articles out there. Not just for surfing workouts they have suggested, but also for the information provided about warming up, stretching, nutrition, prevention of injuries and more . They have also shared other links from other websites where you can watch tutorial videos and more detailed exercises and notes.

Here is the link to this valuable information that all surfers and “wanna be surfers” should know!


And here is a small resume with some of the most relevant points I found:


Your warm-up should consist of movements and mobility drills which replicate some of the movements in surfing.

Benefits of a Warm-Up:

Increased mobility and flexibility of the body and joints.
Reduced muscle stiffness. Increased heart rate, improved blood circulation and oxygen delivery to muscles.
Nervous system activation and excitation of joint stabilizing muscles.
Stimulation the respiratory systems.
Increased speed of muscle contraction, allowing for faster reactive movements.


While nothing can truly replicate what our bodies are required to do in the water during a surf session, you can strengthen the basic required movements and physical demands of surfing. Even just a few days a month of quality exercises can have a tremendous benefit on your strength, speed and endurance in the surf, and will help to keep you injury-free.

Full Body Movements: For quality surf training, you want to use full body movements that require integration of muscles and develop full body strength. Dumbbell curls and calf raises are not going to benefit your surfing.

Balance and Single Leg Surf Training: Balance is exceptionally important for anyone looking to improve their surfing. A quality training program will challenge your balance demands, so that you not only have quicker reaction times, but also are able to dynamically stabilize your joints.


Core training has received loads of hype in the last few years, and there are, unfortunately, a lot of misconceptions. What is true is that a strong core is necessary for not only staying pain-free, but being also to be able to surf with speed and power.


Paddling can be one of the most exhausting aspects of surfing. Strong shoulders, a durable upper back, and a powerful core are key to strong paddling.


Surfing for extended periods of time, sessions in heavier breaks and point break currents require full body endurance. Surf training should also include some kind of endurance training that will prepare your body for extended periods of energy production. One of the best methods is interval training.


Nutrition is vital to staying in the water, remaining injury-free, maintaining energy levels and simply being healthy. A balanced diet is the perfect choice for surfers.

We hope you enjoy this information as much as we did, now you have no excuses to get fitter and stronger than ever. Don’t forget that the costa rican waves are always awaiting for you!

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Surf workouts

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