Want to master surfing? Start with these exercises
What's the story
Surfing requires exceptional balance and stability; these are key to navigating waves with control and style.
If you're looking to level up your surfing game, adding specific exercises to your routine can make a huge difference in your balance and stability on the board.
This article details five essential exercises that will strengthen your core, enhance your balance, and ultimately transform your surfing experience.
Balance basics
Single-leg balance reach
The single-leg balance reach is a foundational exercise for core stability and proprioception.
Simply stand on one leg with a slight bend in the knee, then slowly hinge at the hip to reach forward while extending the opposite leg behind you.
This movement not only challenges your balance but also strengthens the lower body muscles.
Do 10 reps on each leg to see improvements in your overall stability.
Core strengthener
Bosu ball squats
Performing squats on a BOSU ball adds an unstable surface, improving balance and core strength.
Stand on the flat side with your feet shoulder-width apart, squat deeply while keeping your back straight, and then rise to a standing position.
Three sets of 12 reps will greatly enhance stability, translating to improved performance on the surfboard.
Stability challenge
Plank variations
Planks are a great exercise for developing core strength and endurance.
To mix things up and further challenge your balance, try adding plank variations like side planks or planks with alternating leg lifts.
Start by holding each plank position for 30 seconds and work your way up as you get stronger.
These variations target different muscle groups and enhance overall body stability, crucial for surfing.
Dynamic power
Medicine ball throws
Medicine ball throws are a surfer's secret weapon for explosive paddling strength, combining dynamic movement with power training.
Stand sideways to a wall, feet shoulder-width apart, with a medicine ball held at chest level.
Twist away from the wall, then explosively rotate back, launching the ball against the wall and catching it on the rebound.
Three sets of 15 throws on each side will build rotational power and dynamic balance.
Flexibility focus
Yoga poses for surfers
Many yoga poses are specifically designed to improve balance and flexibility—two essential aspects of good surfing technique.
Poses like Warrior III, Half Moon Pose, and Tree Pose test your balance while also building strength in small stabilizing muscles throughout your body.
Adding these poses to your routine a couple of times a week can significantly improve your flexibility and control on the board.