6 Tips for Surf Longevity
Stay Strong, Balanced, and Wave-Ready
San Diego is a surfer’s paradise. From seasoned shredders to weekend wave chasers, the surf culture here is alive and thriving. At Athletic Edge Physical Therapy in Sorrento Valley, we’ve worked with plenty of surfers and honed in on key strength and conditioning strategies to keep you out in the water longer. Surfing is more than just a sport—it’s a full-body workout that demands strength, balance, endurance, and, let’s be real, a little mental grit.
Ready to level up your surf game? Here are 6 tips to improve your strength, prevent injuries, and make the most of every session.
1. Core Strength: The Foundation of Every Surf Move
If surfing were a tree, your core would be the trunk—stabilizing every move, from popping up to riding through choppy waves. A strong core keeps you balanced and in control, no matter how unpredictable the water gets.
Try These Core Builders:
Planks: Start with 30-second holds and build up. For an extra challenge, try plank supermans (lifting one arm and the opposite leg).
Mountain Climbers: In a plank position, alternate driving your knees toward your elbows. Do 3 sets of 30 seconds to fire up your obliques.
Alternating V-Ups: Lie flat, then reach up to touch opposite toes. Begin with 2-3 sets of 10 reps and increase as your core gets stronger.
2. Leg Power: Your Launch Pad for Paddling and Popping Up
Your legs are more than just stabilizers—they generate the power needed to paddle, pop up, and carve through waves.
Build Strength with These Moves:
Bulgarian Split Squats: Start with bodyweight, then add dumbbells for an extra burn. Your quads, hamstrings, and glutes will thank you.
Lunges: Work in all directions—forward, lateral, and reverse—to build strength and improve your balance.
Box Jumps: Explosive exercises like box jumps prepare your legs for quick, powerful movements. Perfect for popping up onto your board.
3. Upper Body Strength: Paddle Stronger, Catch More Waves
Paddling might seem simple, but it’s a major upper-body workout. Strong shoulders, back, and arms mean you can paddle longer, catch more waves, and save energy for the ride.
Surf-Ready Upper Body Exercises:
Push-Ups: Regular and explosive push-ups mimic the pop-up motion and build chest, shoulder, and tricep strength. For even more power, try devil’s presses with dumbbells.
Pull-Ups: These target your lats, shoulders, and arms—all essential for paddling. Use assisted pull-ups or negative pull-ups if you’re just starting out.
Dumbbell Rows: Bent-over rows strengthen your back muscles, improving your paddle efficiency.
4. Balance and Flexibility: The Key to Staying on Your Board
Strength alone won’t keep you upright on a wave. Balance and flexibility are just as important for quick transitions and injury prevention.
Level Up Your Balance and Flexibility:
Yoga: Poses like Warrior II, Tree Pose, and Downward Dog enhance both flexibility and balance—key ingredients for any surfer.
Balance Board Training: Tools like the Indo Board simulate the instability of a surfboard. Just 5 minutes, 3 times a week, can boost your stability.
Foam Rolling: Regularly roll out your lats, serratus, quads, and low back to release tight muscles and maintain mobility. Check out our Foam Rolling 101 blog here
5. Endurance: Stay Out Longer, Surf Stronger
Surfing isn’t just a strength game—it’s an endurance sport. Paddling out repeatedly and staying active between sets takes serious cardiovascular fitness.
Boost Your Endurance with These Activities:
Running: Add intervals or beach sprints to train both aerobic and anaerobic endurance.
Swimming: It’s no surprise that swimming is one of the best cross-training exercises for surfers. It mirrors paddling and builds overall stamina.
Cycling: A low-impact way to strengthen your legs and improve cardiovascular fitness without overloading your joints.
6. Mental Strength: The Often Overlooked Secret
The ocean can be unpredictable, and surfing is as much a mental game as a physical one. Staying calm under pressure—not to mention under waves—can make or break your session.
Sharpen Your Mental Edge:
Visualization: Picture yourself catching waves, making clean turns, and staying calm in tough situations. It’s like practice for your mind.
Breath Control: Practice deep breathing or meditation to remain focused, especially during wipeouts or hold-downs. Controlled breathing helps you conserve energy and stay calm in the chaos.
Surf Smarter, Not Harder
At Athletic Edge Physical Therapy, we don’t just treat surfers—we’re surfers ourselves. We understand the unique demands of the sport and how to train your body to meet them. From building core strength to improving balance and endurance, these tips are designed to help you stay stronger, surf longer, and avoid injury.
Want a personalized approach to your surf training? Book a session with us! Whether you need help refining your exercises, recovering from an injury, or prepping for your next surf trip, we’ve got you covered.
See you out there—on the water or in the clinic!
