It’s not enough to train strength: surfing is a sport that involves balance, flexibility, and the ability to manage stress in order to ride the waves safely and with the utmost confidence in one’s own means

Surfing is more than a matter of technique: athletic preparation is the key to tackling the waves with some confidence. It’s not just about strength or endurance: the sport requires a combination of cardio, muscle training, flexibility and mental control. From running to squats, through planking and balance board exercises, every part of the body must be ready to react to the unexpected events of the sea. The mind also plays a key role. Being able to visualize success or remain calm at critical moments can help overcome the difficulties associated with a sport that is challenging but at the same time gives priceless satisfaction.

Athletic preparation for surfing: what to do

To best prepare for surfing, it is essential to be in good physical and athletic condition: being a challenging sport, you need cardiovascular endurance, muscular strength, and flexibility.

Cardio is used to maintain a good energy level during surf sessions. Swimming with some regularity trains the body and is also useful because it simulates the movements made in the water; but running can also be an excellent workout.
Doing interval training can improve lung capacity and strengthen the leg muscles, which are essential for maintaining balance and speed during paddling: and speaking of legs, squat jumps and lunges should become part of every surfer’s daily routine.

Don’t forget to train the core (the abdominals and lower back) to maintain stability on the board. Exercises such as planks, Russian twists and squats on unstable surfaces help strengthen these muscles. Arm muscles, particularly biceps and triceps, also need to be well trained for “pop-up” (lifting up on the board) and for swimming against waves.

Balance and proprioception training: why it is critical in surfing

Improving balance, which is crucial for surfers, can make a big difference in performance in the water. Proprioception and balance exercises help simulate unstable sea conditions, improving the ability to maintain control on the board.

Through the use of balance boards, such as the Indo Board or Bosu Ball, we can develop balance and strengthen the core. These tools simulate the unstable movements of surfing, allowing us to train stabilizing muscles and improve coordination. Exercises such as squats on Indo Board or Bosu Ball, or push-ups on unstable surfaces, are great for strengthening the legs and abdomen,

Proprioception, or awareness of one’s body position in space, is trained with exercises such as single-leg balance or planks on unstable surfaces, which improve the body’s ability to react quickly to changes.

Doing these exercises at least 2-3 times a week can help you build a solid foundation for facing waves with greater confidence and control.

Read also: Fitness and Surfing: Which Muscles Work When You Ride the Waves?

Flexibility: to surf well, you need that too!

Flexibility and joint mobility enable smooth movements on the board and prevent injury. Doing stretching and mobility exercises with some regularity makes the muscles more elastic: even before entering the water, it is recommended to perform dynamic stretching to activate the muscles and improve mobility. From torso twists to leg swings, there are several exercises to loosen up the hip joints and improve torso rotation

After the surf session, however, static stretching, such as stretching the posterior thigh muscles and the “90/90 hip stretch,” helps prevent muscle stiffness and improve hip mobility.

Stretching and joint mobility ward off the risk of muscle tears, injuries and sprains: an exercise such as sleeper stretch for the shoulders improves internal rotation, which is useful for paddling, hip mobility exercises, while curtsy lunge increases stability and fluidity in movements, reducing the risk of overloading knees and back.

Surfing: the importance of mental preparation

Surfing demands excellent physical and mental preparation. Indeed, facing the waves requires great concentration, stress management and self-confidence. There are several mental preparation techniques that can help improve performance and overcome ocean-related fears.

These include visualization techniques, which are very useful for mentally preparing for surfing. This approach involves imagining yourself while successfully riding the waves, envisioning precise sensations, sounds and movements. The use of visualization helps build confidence and prepare the mind to react better during real situations.

Surfing-related fears, such as drowning or hurting yourself, are normal, but you need to know how to deal with them to improve. In addition to visualization, controlling your breathing is an effective technique to keep calm and focus, especially in stressful situations.
Creating a mental routine, as well as a physical one, is key to developing concentration. Doing meditation or practicing “mindfulness” helps to focus better, while positive self-talk can counteract the negative thinking that often limits performance.

Read also: Improving Balance: Grounded Exercises for Surfers.

In conclusion

Athletic preparation for surfing is both physical and mental: it is a balance of different components, ranging from cardiovascular endurance to flexibility to mental preparation. Every exercise, from proprioception to core workouts, aims to improve the body’s ability to react to the unpredictability of the sea. Yet, the real secret seems to lie in the mind: the ability to manage stress and to envision each movement with clarity can make the difference between a simple trip out on the water and a memorable experience.

If you want to learn to surf with your body–and with your mind, choose our surfing courses in Fuerteventura: we will teach you the technique and also how to control your feelings and fears, for a fun and fulfilling surf session.

Takeaways

• Surfing requires a comprehensive workout involving strength, cardio, flexibility and mental control to face the waves safely and confidently;
• Core and lower body training is essential to maintain balance and stability on the board, while proprioception exercises improve the ability to react to the unexpected events of the sea;
• Flexibility is crucial to prevent injury and ensure smooth movements during surf sessions. Dynamic stretching before and static stretching after are recommended;
• Preparing mentally is just as important as physical preparation. Visualization and breathing control help keep calm and manage stress;
• Surfing is not just a physical sport, but an experience that involves mind and body. Good mental preparation can significantly improve performance and turn every outing into a positive adventure.

FAQ

What are the most useful exercises for physical preparation for surfing?

The most useful exercises include cardiovascular workouts such as swimming and running, core exercises such as planks and Russian twists, and squats to strengthen legs and stability. Using balance boards also helps improve balance.

Why is mental preparation important in surfing?

Mental preparation is key to managing stress and improving performance. Techniques such as visualization and breathing control help keep calm and overcome common surf-related fears.

How does flexibility help improve performance in surfing?

Flexibility allows for smoother movements and helps prevent injury. Dynamic stretching before the surf session and static stretching afterwards help improve mobility and reduce muscle stiffness.