Beginner Surfers Improve Fitness to Progress as they find in their first lesson that their body is not 100% up to the task. There are several areas of physical improvement that are necessary to improve surfing.

The most common problem surfers find is they are not flexible enough to execute a smooth pop up. In the beginner pop up sequence I teach new surfers, they have to put a foot flat on the board under their body to stand up. Most surfers can’t do this. This forces them to put a second foot on the board while their hands are still on the board and then they fly off the front of the board.

Working on Flexibility

Flexibility includes the hamstrings, buttocks, and lower back. They all tighten from sitting. Even active athletes can have tight surfing muscles because they are not full body stretching. The best two exercises are squats and dead lifts. They can be done without weights. They should be engaged each day for 25 reps each. Most people notice a big difference in a few weeks.

Most surfers who have not been active physically find they struggle with upper body strength. If they are overweight, this problem is more acute. In the pop up, the surfer first pushes his upper body off the board to put a foot under the body. Too much weight makes it more difficult because chances are while gaining weight the surfer was not exercising or strength building. Pushups are the best solution as well as losing weight if it is necessary. Additional gym work like bench presses and cables help with upper body strength and paddling.

Working on Stamina and Muscle Building

The most tiring aspect of surfing is not riding the board but the paddling. Beginners walk out to waves and roll over on the board to catch a wave and even this makes them tired in an hour. When the surfer progresses to paddling out to catch waves and then paddling to catch the wave, tiredness comes faster. Aerobic conditioning becomes important as well as muscle building so the muscles hold more glucose. Glucose is the fuel for muscles converted from carbohydrates by the liver.

Surfing often solves the strength and stamina building. Cross training is necessary for most because they can’t get to the water several times a week. Leaning out vastly improves the ability to pop up and oxygen uptake for stamina. Pushups, squats, and dead lifts on a regular basis build the surfing flexibility and strength necessary. A month of steady work should show great improvement.

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