Surfing is a demanding sport that requires a combination of strength, endurance, balance, and flexibility. Whether you’re a beginner looking to improve your paddle stamina or an experienced surfer aiming to carve sharper turns, a well-rounded training regimen is essential.
Why Surf Training Matters
Surfing isn’t just about riding waves, balancing on your board, and maneuvering in different conditions—it’s about being prepared for the physical demands of paddling out and paddling into the best waves. Take it from big wave champion Ian Walsh. “The most important part of surfing is paddling,” he says. Without proper conditioning, fatigue in the surf paddling muscles can set in quickly. That fatigue leads to catching fewer waves during your surf sessions, missed waves, and an increased risk of injury. A structured training plan improves paddling endurance, increases paddling power, and strengthens the core muscles crucial for stability.
Strength Training for Surfers
Strength is key for powerful paddling, explosive pop-ups, and strong turns. Here are some essential exercises:
1. Push-Ups
Push-ups simulate popping up on a surfboard, engaging the chest, shoulders, and triceps.
· How to do it: Keep your bodyline straight, lower yourself until your chest nearly touches the floor, and push back up.
· Variation: Try explosive push-ups where you push up with enough force for your hands to leave the ground to build explosive power.
2. Pull-Ups
Strong lats and shoulders are crucial for paddling endurance.
· How to do it: Hang from a pull-up bar with your palms facing away, pull yourself up until your chin clears the bar, and lower slowly.
· Modification: If pull-ups are too challenging for your level of strength, consider modified pull-ups on a Vasa Trainer, pulling resistance bands, or using an assisted pull-up machine.
3. Deadlifts
A powerful lower body and back are essential for generating force in turns and maintaining stability.
· How to do it: Stand with feet hip-width apart, grip the barbell, keep your back straight, and lift the weight by driving through your legs.
· Alternative: Kettlebell deadlifts for a more dynamic movement.
4. Squats
Leg strength and mobility are crucial for staying balanced on your board.
· How to do it: Keep feet shoulder-width apart, lower into a squat, and push back up through your heels.
· Variation: Try jump squats on a Vasa Trainer leg press machine to add an explosive element.
Paddling Endurance Workouts
Paddling is one of the most physically demanding aspects of surfing. Building endurance ensures you can stay out longer and catch more waves.
1. Swim Training
Swimming mimics paddling movements and improves cardiovascular fitness.
· Workout: Perform interval training by swimming 100 meters at high intensity, followed by 30 seconds of rest.
· Drill: Swim with a pull buoy so you can simulate paddling your board to develop stroke efficiency.
2. Vasa Trainer Workouts
The Vasa Trainer is one of the best tools for building surf-specific endurance and strength. Swimmers, triathletes, and surfers have trained with it for over 35 years. It’s especially helpful for “landlocked” surfers who find it challenging to get to a pool or to the ocean to practice.
· Why it works: It replicates paddling motion while strengthening the shoulders, back, and core.
· Workout: Perform three sets of 1-minute high-intensity paddling, followed by 30 seconds of rest.
· Bonus: Engage in paddle resistance training to mimic the fatigue of paddling out in actual surf conditions.
3. Rowing Machine
A rowing machine builds overall endurance capacity while strengthening the back and shoulders.
· Workout: Do five sets of 500-meter rows at a challenging pace with 1-minute rest intervals.
· Tip: Focus on proper form to avoid injury and maximize efficiency.
Core Workouts for Stability
Your core connects your upper and lower body, providing balance and control on your board.
1. Planks and Variations
Planks build endurance in the stabilizing muscles, crucial for maintaining balance on your surfboard.
· Standard Plank: Hold for 60 seconds.
· Side Planks: Engage obliques for added balance.
· Dynamic Plank: Add arm reaches or leg lifts for extra challenge.
2. Russian Twists
Engages the obliques for better rotational control when turning on waves.
· How to do it: Sit with feet off the ground and twist from side to side while holding a weight or medicine ball.
· Reps: 3 sets of 20 reps (10 per side).
3. Hanging Leg Raises
Strengthens the lower abdominals, which are critical for maintaining control while maneuvering.
· How to do it: Hang from a bar, lift your legs to 90 degrees, then slowly lower.
· Alternative: Do knee tucks if full leg raises are too challenging.
Flexibility and Mobility Training
A surfer’s body needs to be flexible to adjust to sudden movements and maintain proper positioning.
1. Yoga for Surfers
Yoga improves flexibility, balance, and breath control, all vital for surfing.
· Best Poses:
· Downward Dog: Stretches the back and shoulders.
· Warrior II: Strengthens legs and improves hip mobility.
· Cobra Pose: Opens up the lower back, counteracting paddling strain.
2. Dynamic Stretching
Before hitting the water, warm up with movements like:
· Arm Circles – Loosens shoulders for paddling.
· Leg Swings – Prepares hips and legs for pop-ups.
· Torso Twists – Enhances rotational flexibility.
Recovery and Injury Prevention
Surfing is tough on the body, so recovery is just as important as training.
1. Foam Rolling
Use a foam roller to release tight muscles, especially in the shoulders, back, and legs.
2. Massage and Stretching
Regular massage and deep stretching sessions prevent injuries and promote muscle recovery.
3. Hydration and Nutrition
Fuel your body with protein-rich meals and electrolyte replenishment to stay strong and energized.
Take Your Surf Training to the Next Level with Vasa
The best workouts for surfing focus on strength, endurance, and flexibility, but consistency is key to improving performance. Whether you’re training for bigger waves or building your paddling stamina, Vasa provides high-quality training equipment designed to help surfers get stronger, better, and faster—in and out of the water.
Our Vasa Trainer is an industry favorite for surf-specific endurance and strength training. Made for a lifetime of reliable performance, our products are built to empower athletes at all levels. With our “Quality Costs Less” commitment and no-questions-asked guarantee, we stand by everything we make.
Ready to take your surfing to the next level? Explore our innovative training solutions today and experience the difference in your paddling power, endurance, and overall performance.