The best surf fitness routine for surfers

We all know that surfing is more than just hitting the waves: it's about strength, endurance, flexibility, and balance.

If you're looking to elevate your surfing game, focusing on your fitness routine off the board can make all the difference.

425 Words | 2 Min 10 Sec Read

1. Flexibility & mobility trought Yoga:

Surfing requires a flexible body to handle quick movements and deep stretches. Yoga can improve both flexibility and mental focus, essential for riding waves. Incorporate these poses into your daily routine:

• Downward Dog: Stretches your hamstrings and shoulders.

• Warrior II: Builds strength and balance, crucial for your stance on the board.

• Pigeon Pose: Opens your hips, allowing better movement on the board.

• Homerider Balansboard: That’s not a Yoga pose, but it’s a wooden board with which you can train your stability on a cork roller.

Even 10 minutes of yoga each day can help reduce muscle tightness and improve overall mobility.

2. Strength training for power:

You need strong arms for paddling and a powerful core for stability. Here are some exercises that directly translate into surf performance:

• Push-ups: Perfect for mimicking the motion of popping up on your board.

• Planks: Strengthens your core, which is key for balance.

• Single-leg squats: Builds leg strength for greater control during turns.

Aim to do 3 sets of each exercise, 3-4 times a week for optimal results.

3. Cardiovascular endurance for log sessions:

A great surf session can last hours, so having strong cardio is essential. Try this interval circuit to build endurance:

• 30 seconds of burpees

• 1 minute of jump rope

• 30 seconds of mountain climbers

• 1 minute rest Repeat this circuit 4 times to get your heart rate up and improve your endurance in the water.

4. Breath control & mindfulness:

Surfing requires focus, especially when the waves are intense. Learning to control your breathing not only helps you stay calm under pressure but also improves your ability to hold your breath underwater. Practice box breathing: inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4.

This will strengthen your lungs and help you stay relaxed, even when things get rough.

Wrapping it up:

By adding these exercises to your weekly routine, you’ll see improvements in your overall surfing performance — from smoother pop-ups to longer, more controlled rides. Don’t forget, consistency is key!

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