Surfing is not just a summer sport, but a lifestyle that requires you to build strength, balance, flexibility, and stamina throughout the year. Training your body and mind with activities such as swimming, cardio, yoga, and core work will keep you ready to surf at any time. Make riding a wave feel effortless when you stay consistent with training and create the ultimate surf fitness routine.
It’s exciting to hit the water and catch the first wave of the season. But when your arms can only paddle so far before feeling like noodles, you aren’t going to get much surfing done. We have all been there—and no, daydreaming about surfing in the off-season doesn’t work your muscles like the real thing.
Because surfing becomes your lifestyle, it is easy to forget that it is still a sport. And, as with any other, you have to stay in shape throughout the year to be on point for the season. That means keeping your body wave-ready at all times, possibly needing private or group surf lessons.
So, to help you stay strong and balanced throughout the year, let’s talk about the ultimate surf fitness routine.
Surf Fitness Matters More Than You Think
What can be so hard about paddling out on a board, resting in the ocean, and soaking up the sun until the right wave comes? You stand up, ride it, maybe even wipe out in the water… is it really that hard?
Believe it or not, surfing demands strength, balance, endurance, and agility. You don’t need the power force to tackle a defensive line, but you need the control, rhythm, and flow to remain upright and steady against the ocean’s ebb and flow. All of this requires your arms, legs, and core to put in the work. The better shape you are in, the more time you will spend riding waves rather than wiping out and recovering from them. Of course, it is impossible to overlook the mental aspect of surfing, too.
Let’s dive into the steps you need to take to stay ready for the next wave.
Upper Body Strength + Endurance = Paddle Power
Paddling out is harder than it looks, especially since you are going against the flow. Any surfer will tell you that building strength in your shoulders, back, and arms will help you to reach the lineup without feeling totally drained.
Here are a few things you can do to boost your upper body. As you begin including them in your fitness routine, ensure your motions flow smoothly, just as they would in the ocean.
- Swimming laps
- Push-ups
- Rowing with resistance bands
Switch it up, find what feels right to you.
Power Your Legs
Simply put, if you want a strong ride, you are going to need strong legs. Regularly engaging in squats (and jump squats), lunges, and single-leg deadlifts can all increase your muscle strength.
Gain Control of Your Core
Your core is what will help you to surf better, as it is your center of balance. Build it up, and you will be able to adapt to whatever shifts occur under your board. This is important from the moment you decide to pop up.
Check out these core moves.
- V-ups: Lying flat on your back, lifting your upper body and legs at the same time to form a “V.”
- Mountain climbers: Starting in a plank position, quickly pull one knee at a time up to your chest. Alternate knees as you go.
- Russian twists: Sit on the ground with your knees bent in front of you, lifting your feet off the ground. As you lean back a little, twist your torso from side to side. As you do, tap your hands on the ground on each side.
Do some research and determine which core exercises you feel work best for you.
Stay as Flexible as the Water
To be able to last longer when riding a wave, you want to be able to move at ease with the flow of the ocean. Since fluid body movements don’t always come naturally to people, incorporating some of the following into your fitness routine can help to put you ahead of the competition.
- Yoga
- Stretching
- Foam rolling to release tension
Surfers do not always realize just how important these movements are. So, if you take the time to put them into practice, you will move more freely, react more quickly, and stay relaxed along the way.
Gain Endurance with the Right Cardio
Face it— you can be strong and flexible, but if your heart and lungs can’t keep up, then you aren’t going to be able to surf very long at all. Cardio builds endurance, which makes it a key factor in the ultimate surf fitness routine.
To get the most out of your training, here are a few ideas for cardio:
- Swimming
- Running
- Beach sprints
- HIIT sessions
- Jumping rope
Mix it up to keep it fun and interesting. There are so many ideas for a cardio workout.
Exercise the Mind
Finally, your mind will need some attention as part of this routine, though it is easy to overlook. Surfing is physical, sure, but it is just as much mental. Can you stay calm when waves get wild? Can you trust your instincts when you are in the ocean?
Breathwork can help with maintaining calmness and control, while visualization can help increase your confidence. Practicing meditation can keep you present at all times. The more you make these things a part of your life, the more natural they will begin to feel.
Ride Strong All Year Long
Consistency is key when it comes to staying fit to surf. Doing the occasional workout is not going to strengthen your core or increase your stamina. Rather, it should become part of your daily routine. If you want to enjoy the easy rhythm of surfing, here’s your chance.
Curate a routine to build strength, flexibility, and endurance to enjoy longer and more successful surf sessions. And if you start today, you will be paddling without exertion, popping up with ease, and feeling loose and balanced by next summer.
Go ahead and join us at Malibu Makos, located at Zuma Beach, for private surf lessons and tips on training from our expert instructors? Contact us today to learn more.
