How to Train Out of the Water: Building Surf Skills on Land
The surf isn’t always ideal, and sometimes life keeps us on land. But if there’s one thing every surfer knows, it’s that progress doesn’t stop when we step out of the water. Training out of the water is not only a smart way to maintain and improve surf skills but also a great way to stay physically prepared, so when the waves are good, you’re ready to go. Here’s our guide to the top land-based surf training tips that will keep you wave-ready any time!
1. Pop-Up Practice
The pop-up is essential to catching waves, and the best part is you can practice this anywhere with enough space to lie down. Aim to improve both speed and form: Start in a push-up position, then pop into your surfing stance in one quick motion. Repeat in sets of 10, focusing on a smooth, balanced transition. This is also a great time to work on foot placement—getting it right will make a big difference in your rides!
2. Breathwork
When you’re in the water, managing breath is key for both safety and focus. Out of the water, simple breath exercises can help. Try box breathing (inhale for 4 counts, hold for 4, exhale for 4, hold again for 4) to build calm and control. Deep, controlled breaths not only calm the mind but also prepare your body to handle wipeouts, long hold-downs, and those big paddles back to the lineup.
3. Surf Simulation
Surf simulation is all about building your muscle memory. You can use a balance board to mimic the feel of a surfboard underfoot or try skateboard surfing if you have a safe, open space. Practicing turns, balance, and weight shifts out of the water will help these movements feel more natural when you’re on a board.
4. Core Work
A strong core is critical for balance, paddling, and staying stable on the board. Exercises like planks, Russian twists, and mountain climbers build core endurance and stability, helping you stay controlled and balanced. Add in some lower back exercises to stay fully strong through your core—it’s all connected and important when you’re out in the surf!
5. Strength, Balance & Flexibility
Surfing requires a unique combination of strength and balance, so exercises that target both are ideal. Try single-leg squats, lunges, and resistance band work to strengthen the muscles you use while paddling, turning, and standing up. Add yoga to your routine for flexibility, particularly in your hips, shoulders, and back. You’ll feel more agile and better able to handle all sorts of waves.
Key Takeaway: When the waves aren’t cooperating, land-based surf training can fill the gap. From pop-ups to breathwork, these exercises will not only keep you in shape but also keep your surf skills sharp. So next time the ocean’s not an option, grab your mat, find some space, and bring the surf vibe to your land training!