So you wanna improve your surf …

Source: escueladesurflasdunas


Of course you do, who wouldn’t? Improvement is what we constantly strive for in life and everyone knows that practice makes perfect, so the more time spent in the water catching waves will of course dramatically improve the way you surf. But (and its a big but) the fact that surfing is so physically demanding requires a few minor adjustments in your daily routine.

We are all guilty of passing up on a gym session here and there and the excuses are wearing thin, but even a little bit of training each week goes along way in terms of performance on the water. Surfing has got to be the most enjoyable way to stay in shape and its also a great form of motivation, so when you are looking at that forecast and its looking pretty bleak for the week ahead then why not hit the gym for a little bit of training out of the water, you won’t regret it.

So what do I need to focus on? I hear you ask;

There are four main areas that specifically relate to the needs of surfing and surfers, these are; core stability, strength, flexibility and endurance.


Core stability

This is an essential aspect of training when it come to surfing, first of all the ocean is by far a stable environment plus the fact you are on a board further adds to this. A Strong Core will improve your performance because these muscles are at the centre of the body and basically what keep you balanced and allow the transfer of power to your legs.


  • Plank
  • Side plank
  • Sit up
  • Bicycle crunch

Also try using balance based equipment such as stability balls and wobble boards as this is similar to the way your body works during a surf session.

Source: fit2surf



Its fair to say that as surfers we do more paddling than actual surfing, so upper-body strength and endurance are key to improving your surf. Paddling out can be really demanding sometimes therefore you need to get that upper body strength, and here at Glassy Pro we always say “If in doubt, paddle out!”

As well as having a strong upper body, a strong lower body is also essential because how are you gonna pop up otherwise? A clean and fast pop up is make or break when it comes to catching a wave so this is definitely important. Powerful legs are super important for the leg drive during the pop up and for the position you take on the board.

Upper body exercises

  • Press ups
  • Pull ups

Lower body exercises

  • Squats
  • Lunges
  • Rowing machine



This is massively important in surfing so take note! If you’re not flexible or don’t work on your flexibility then you are vulnerable to a whole range of injuries. Surfing is demanding and therefore allowing yourself to surf without warming up or stretching out those muscles is a recipe for disaster!

  • Stretching before you surf!
  • Yoga
  • Pilates


Source: HotYoga



Surfing is such a high-intensity sport that surfers need explosive burst of energy at any given moment, also paired with this endurance is an essential part of surfing therefore swimming and rowing will ensure long sessions without getting tired.

  • High Intensity Interval Training (HIIT)
    • 5 x 20 second sprints
  • Swimming
  • Rowing

So there you have it, simple yet effective! Just a few simple land based exercises (apart from swimming) that you can do at home, at the gym or even at the beach. Watch yourself improve in both fitness and skills on the water, you can thanks us later.

Glassy Pro:
Be ready to #TakeTheNextWave