How To Improve Your Surfing Ability & Technique: Exercises & More

申し訳ありません、このコンテンツはただ今 English のみです。 For the sake of viewer convenience, the content is shown below in the alternative language. You may click the link to switch the active language.

Surfing is a captivating sport that requires a unique combination of athleticism, technique, and a deep connection with the ocean. Whether you’re a novice seeking to catch your first wave or an experienced surfer looking to improve your skills, this comprehensive guide will provide you with valuable exercises, drills, and tips to enhance your surfing ability and technique.

By incorporating these proven methods into your training routine, you’ll elevate your performance, increase your confidence, and ride the waves with grace and finesse.

Learn & Master The Fundamentals

Mastering the fundamentals of surfing is vital for developing a strong foundation in the sport. Begin by prioritizing safety and understanding surfing etiquette to ensure a positive and respectful experience in the lineup. Focus on honing your paddling technique, wave selection, and positioning to increase your chances of catching quality waves.

Mastering the pop-up technique and finding the right balance and body position on your board is essential for successful takeoffs and maintaining control of the wave. 

As you progress, practice basic maneuvers such as bottom turns and trimming to enhance your ability to generate speed and execute controlled turns. Remember that consistent practice, patience, and a willingness to learn will pave the way for continued growth and enjoyment in the world of surfing.

Strengthen Your Core for Stability

A strong and stable core is fundamental for maintaining balance and control on your surfboard. Incorporate the following exercises into your fitness regimen:

Plank Variations

Planks engage the entire core, including the abdominals, obliques, and lower back. Perform front planks, side planks, and plank variations such as plank reaches or plank hip dips to build a solid core foundation.

Swiss Ball Rollouts

Kneel on a Swiss ball and roll forward, extending your body into a plank position. This exercise challenges your core stability and strengthens the muscles required for balance on the board.

Medicine Ball Russian Twists

Sit on the ground with your knees bent and feet elevated. Hold a medicine ball or weight and rotate your torso from side to side, engaging your obliques.

Develop Balance and Coordination

Surfing demands exceptional balance and coordination. Enhance these skills through targeted exercises:

Yoga and Balance Poses

Incorporate yoga into your routine, focusing on poses that enhance balance and body awareness. Poses like Tree Pose, Warrior III, and Eagle Pose help develop stability and concentration.

Balance Board Training

Utilize a balance board or Indo Board to simulate the instability experienced while riding waves. Practice maintaining your balance in various stances, including regular, switch, and goofy foot positions.


Slacklining involves walking or balancing on a narrow, flexible line. It improves proprioception, strengthens stabilizing muscles, and enhances balance skills applicable to surfing.

Build Upper Body Strength for Paddling

Effective paddling is essential for maneuvering through the water and catching waves. Strengthen your upper body with these exercises:

Paddle-Specific Strength Training

Mimic the paddling motion with resistance band exercises or cable machine rows to target the muscles used during paddling. Focus on strengthening the back, shoulders, and arms.


Incorporate swimming into your training regimen to improve your paddling strength and endurance. Engage in regular swim sessions to build the necessary upper body muscles while practicing the paddling motion.

Improve Flexibility and Mobility

Surfing requires a wide range of motion to execute maneuvers effectively and prevent injuries. Prioritize flexibility with the following exercises:

Dynamic Stretching

Perform dynamic stretching routines that mimic surfing movements. Include exercises like arm circles, leg swings, and trunk rotations to warm up the muscles and increase mobility.

Yoga for Surfers

Explore yoga sequences specifically designed for surfers to improve flexibility, core strength, and body awareness. These sequences often target areas like the shoulders, hips, and spine.

Surf-Specific Drills and Techniques

Incorporate surf-specific exercises and drills into your training to simulate real surfing movements and conditions. These exercises can be practiced on land or in controlled environments:

Pop-Up Practice

Master the pop-up technique by practicing on the beach or using a pop-up trainer. Focus on speed, fluidity, and accuracy to swiftly transition from a prone position to standing.

Bottom Turns and Top Turns

Practice bottom turns and top turns on a skate ramp or during snowboarding/skateboarding sessions. These maneuvers enhance your ability to generate speed and execute turns with precision.


For longboard riders, cross-stepping is a valuable technique for maneuvering along the length of the board. Practice on flat ground or a balance beam to improve footwork and coordination.

Other Useful Exercises To Help Surfing Ability

  1. Running: Enhance endurance and stamina for longer surf sessions.
  2. Push-Ups: Strengthen upper body muscles for more powerful paddling.
  3. Front Squats: Improve leg strength and stability for better balance on the board.
  4. Chin-Ups: Enhance upper body strength and posture for improved paddling technique.
  5. Dumbbell Drills: Target specific muscle groups used in surfing for overall performance enhancement.

Mental Preparation and Ocean Awareness

Surfing is not only physically demanding but also requires mental focus and ocean awareness. Develop these essential skills to enhance your overall performance:

Visualization and Meditation

Practice visualizing successful rides and maneuvers, imagining yourself confidently navigating through various wave scenarios. Meditation can also help cultivate focus, calmness, and mental resilience.

Study Wave Patterns

Deepen your understanding of wave patterns, tides, currents, and local conditions. This knowledge allows you to select the right waves and position yourself effectively for optimal rides.

Learn from Experienced Surfers

Seek guidance from experienced surfers or consider taking lessons from qualified instructors. They can provide valuable insights, feedback, and advanced techniques to refine your skills.

Don’t Be Afraid To Ask For Help From Others!

Improving your surfing ability and technique is a continuous journey that requires dedication, practice, and a holistic approach. By incorporating the exercises, drills, and tips outlined in this guide, you’ll strengthen your core, enhance balance and coordination, improve paddling power, increase flexibility, and develop surf-specific skills.

Remember to approach your training with patience and respect for the ocean. Embrace the learning process, stay safe, and enjoy the exhilarating experience of becoming a better surfer.