How Surfers Train for Olympic-Level Performance

Olympic surfing demands peak physical and mental conditioning. Surfers must balance strength, endurance, flexibility, and mental toughness to perform in unpredictable ocean conditions. Here's how they do it:

• Physical Training: Builds explosive power, paddling endurance, and balance through exercises like squats, chin-ups, and HIIT.
• Mental Preparation: Mindfulness, visualisation, and breathing techniques sharpen focus and decision-making under pressure.
• Specialised Training Facilities: Wave pools like URBNSURF in Melbourne provide consistent conditions for practising manoeuvres.
• Advanced Tools: Wearables, apps like Dawn Patrol, and video analysis help track progress and refine technique.
• Australia's Edge: With world-class waves, training programs, and facilities, Australia continues to produce elite surfers.

Olympic surfers train smarter, not harder, with personalised plans that combine physical, mental, and technical preparation for peak performance.

Olympic Coach Marcelo Castellanos: Finding Flow Through Training

Physical Conditioning for Peak Surfing Performance

Surfing at the Olympic level demands a unique combination of power, endurance, and precision. Athletes must paddle through challenging waves, execute explosive aerial moves, and maintain stamina during long sessions. As Tracy Axel, Team Manager for Team USA's Olympic Surf Team, puts it:

"The training for each athlete is so unique and individualized." [1]

Strength and Endurance Training

To excel in surfing, athletes focus on building functional strength that directly translates to their performance in the water. Studies show that targeted strength training can improve paddling power by 30% and potentially double the number of waves caught [3].

Upper body strength is critical for paddling endurance, with strong shoulders and back muscles playing a key role in maintaining posture and avoiding fatigue during long sessions [3]. Meanwhile, a strong core enhances balance and agility, essential for executing dynamic manoeuvres, while lower body strength ensures stability and control on the board [3].

Incorporating sport-specific exercises is crucial. Activities like using resistance bands or a rowing machine simulate paddling movements, while balance drills on Bosu balls or stability boards improve proprioception and core stability [3].

Exercise	Muscle Groups Targeted	Benefit for Surfing
TRX Y's	Upper back and deltoids	Boosts paddling endurance
Dumbbell Pushup to Row	Pectorals, deltoids, triceps	Builds paddling power
Chin-ups	Dorsal muscles and biceps	Enhances paddling strength and stamina
Squats	Quads, hamstrings, glutes	Supports pop-ups and stance stability
Box Jumps	Fast-twitch muscle fibers	Improves explosive power for quick pop-ups
Russian Twists	Obliques	Strengthens rotation for carving and manoeuvres
Deadlifts	Entire back, glutes, hamstrings	Mimics lifting and twisting movements

High-intensity interval training (HIIT) is another cornerstone of surf conditioning. By mimicking the stop-and-go nature of surfing - intense paddling followed by brief recovery - HIIT can boost endurance by up to 25% [5]. Better cardiovascular fitness also translates to catching up to 60% more waves [5].

Coach Pedro Neves highlights the often-overlooked importance of lower body strength:

"Surfers often underestimate the importance of lower body strength. Squats and lunges aren't just gym exercises; they directly translate to better control and power when navigating waves. It's about training smart, not just hard." [5]

Strength training is complemented by mobility work to enhance performance and reduce injury risk.

Mobility and Flexibility Routines

Mobility - combining flexibility with strength - is essential for executing advanced surfing manoeuvres and maintaining long-term physical health [6]. Elite surfers dedicate significant time to mobility routines, as these directly impact their ability to move efficiently and avoid injuries.

Dynamic stretches are especially important before hitting the water. Dr. Emily Tran, a sports scientist, explains:

"Dynamic stretching is essential for surfers, as it specifically targets the muscle groups and joint movements involved in surfing, enhancing neuromuscular coordination essential for quick, coordinated board movements." [7]

After a surf session, static stretches help muscles recover by reducing stiffness and restoring their optimal length [7]. Key areas of focus include:

• Thoracic spine mobility: Improves paddling efficiency by enhancing upper back rotation and extension [6].
• Hip mobility: Essential for smooth, fast pop-ups and better board control [6].
• Shoulder mobility: Helps prevent injuries and maintains paddling efficiency, especially with internal rotation [6].

Yoga has become a go-to practice for many surfers. Maya Chen, a yoga instructor specialising in surf training, shares:

"Integrating yoga into your surfing routine isn't just about improving flexibility; it's about creating a stronger, more responsive body and a focused, clear mind. Poses like the Warrior series and Downward Dog build the strength and stability surfers need to maneuver waves." [7]

Balancing strength, mobility, and recovery within a structured training plan is key for optimal performance.

Weekly Training Volume and Periodisation

Elite surfers carefully organise their training schedules to balance strength, endurance, mobility, and recovery while avoiding overtraining. For example, two full-body strength sessions per week can lead to measurable improvements in muscle strength [4]. A well-rounded schedule ensures development across all key areas.

Day	Activity	Focus
Monday	Surf cardio	Builds cardiovascular fitness and paddling endurance
Tuesday	Strength training	Enhances upper body, lower body, and core strength
Wednesday	Mobility	Improves flexibility, range of motion, and injury prevention
Thursday	Bodyweight strength & mobility	Functional movements and dynamic flexibility
Friday	Surf cardio	Boosts cardiovascular fitness and endurance
Saturday	Yoga	Improves flexibility, balance, and mental focus
Sunday	Rest or surf	Recovery or active recovery while enjoying surfing

Periodisation is critical when preparing for competitions. Athletes adjust training intensity and volume across phases - building base fitness, developing surf-specific power, and tapering before key events.

Recovery is equally vital. Warm-ups often include foam rolling, resistance band exercises, or light cardio to activate key muscle groups [1]. Post-training recovery might involve physical therapy, ice baths, hydration, and proper nutrition [1]. Precision in tracking workouts and recovery ensures that surfers peak at the right time.

Focused core training can enhance performance by up to 60% [5], underscoring how tailored physical conditioning can dramatically impact results. The secret lies in consistency, targeted exercises, and smart programming that meets the unique demands of competitive surfing.

Mental Preparation and Psychological Training

While physical conditioning creates the groundwork for Olympic-level surfing, mental preparation often determines who stands on the podium. Top surfers understand that managing pressure, staying focused, and making split-second decisions require dedicated mental training. As four-time world champion Carissa Moore puts it:

"The mental part of the game is almost more important than the physical part." [10]

Competitive surfing presents unique mental challenges. Athletes must interpret waves in seconds, adapt to shifting conditions, and perform under intense scrutiny - all while navigating the inherent risks of the ocean. This mental sharpness complements the intense physical training discussed earlier.

Mindfulness, Meditation, and Breathing Techniques

Mindfulness and meditation have become essential tools for elite surfers, helping them stay centred, improve focus, and build emotional resilience [8][9]. Studies back up these benefits. For instance, research published in the Journal of Clinical Sport Psychology found that a short, 15-minute mindfulness session significantly improved performance under pressure. Similarly, a Swiss study of 133 elite athletes noted reduced levels of worry after mindfulness training [10].

Australian surfer Jack Robinson highlights the importance of consistency:

"Meditating in the morning can be your anchor for the day." [10]

Breathing techniques, like box breathing - where you inhale, hold, exhale, and hold for equal counts - are another key part of mental preparation. This method activates the parasympathetic nervous system, promoting calmness and focused decision-making [12]. Fitness coach Andrew Blake explains its power:

"One single breath can be enough to change your state. One single breath can take you out of panic, for example." [13]

Mindfulness Exercise	Description	Benefit
Mindful Breathing	Focus on the sensation of breath entering and leaving the body	Reduces pre-competition nerves and enhances focus [9]
Body Scan	Tune into different parts of the body, noticing tension or discomfort	Helps identify areas needing care or relaxation [9]
Meditation	Sit quietly, close your eyes, and focus on your breath or a specific object	Builds resilience and the ability to recover from setbacks [9]

Duncan Simpson from IMG Academy underscores the value of these practices:

"Mindfulness helps athletes embrace challenges." [11]

Visualisation and Goal Setting

Visualisation is a cornerstone of mental training for Olympic surfers. By mentally rehearsing skills and anticipating various scenarios, athletes can prepare for real-world challenges. Research suggests mental rehearsal is about 50% as effective as physical practice in rewiring the brain [14]. As Matthew Paul Walker explains:

"The act of physical visualisation and imagination of a motor skill is about 50 percent as effective as physically performing it. It is 50 percent effective in changing the plastic connections within the brain. So even just visualisation - passive play - still can actually cause a rewiring of the brain beneficially." [14]

Four-time world champion Lisa Andersen shares how visualisation aids her performance:

"Visualisation seems to help a lot, seeing yourself there already at the podium or doing the maneuver or riding the wave as perfectly as you want. It really helps in actually doing it because you put the picture in your mind first, then practice it in your mind, and then it happens for you." [14]

Surfers use this technique to mentally practise everything from body positioning during aerial manoeuvres to handling challenging wave conditions [14]. It allows them to slow down and focus on critical details, even when faced with unfamiliar breaks. Former world champion Wayne "Rabbit" Bartholomew highlights its importance during training gaps:

"We just don't have any big waves at all in Queensland. And so I had no choice but just to train and visualize, particularly visualizing Pipeline and just going over and over big wave situations, just like a repetitive going through rides on big waves. That was my preparation. It was completely mental because there was no North Shore training outside the North Shore." [14]

Visualisation also helps regulate arousal levels, enabling surfers to calm their nerves before a competition or boost their energy when needed [14].

Reaction Training and Decision-Making

Building on the clarity gained through visualisation, surfers focus on sharpening their reaction times and decision-making abilities. Quick, accurate decisions are what separate Olympic-level surfers from recreational ones. In competition, athletes have only seconds to evaluate wave quality, adjust their positioning, and execute manoeuvres - all while adapting to constantly changing conditions. Mindfulness helps them stay present, process information quickly, and make clear decisions under pressure [8].

Reaction training often includes unpredictable elements that mimic real surfing scenarios, helping athletes develop the neural pathways needed for split-second responses. Controlled exposure to stressful situations also builds confidence, ensuring surfers remain composed and effective regardless of external pressures.

Ultimately, mental preparation enhances the physical foundation, giving surfers the tools they need to excel at the highest level.

Advanced Tools and Technologies for Training

To complement the demanding physical and mental preparation discussed earlier, modern technology has become a cornerstone in refining surfers' performance. Olympic surfers now rely on advanced tools to analyse data, train in controlled settings, and enhance their skills beyond natural ocean environments. These innovations have reshaped how athletes prepare for competition, offering unprecedented ways to improve technique and track progress.

Wave Simulators and Artificial Wave Pools

Wave pools have revolutionised surf training by providing consistent, repeatable conditions. Unlike the unpredictable ocean, these facilities allow surfers to practise specific manoeuvres repeatedly, honing their skills with precision.

Australia has been a leader in wave pool development. Surf Lakes in Yeppoon, for instance, can produce up to 240 waves per hour using its unique concentric wave technology, consuming approximately 400 kWh of electricity. Similarly, URBNSURF in Melbourne, Australia's first wave pool, generates up to 100 waves per hour with an electric consumption of around 350 kWh [15].

Wave Pool	Location	Wave Frequency	Electric Consumption
Surf Lakes	Yeppoon, Australia	Up to 240 waves/hour	Approximately 400 kWh
URBNSURF	Melbourne, Australia	Up to 100 waves/hour	Approximately 350 kWh

The controlled environment of wave pools offers unique training benefits. Greg Cruse, CEO of USA Surfing, highlights how these facilities build confidence:

"By being able to work it out in a repeatable controlled environment, you can then take that to the ocean, and with confidence you'll know the makeability of some of these things that you worked on in the wave pool. Your percentage of makes is going to be high and your confidence is going to be high and you're going to be going for it. So it's going to push the progression of surfing for sure – it already has" [16].

In 2018, the Australian surf team recognised the value of consistent wave conditions and chose Kelly Slater's Wave Pool in Lemoore, California, as their training site [16]. Brett Simpson, U.S. Olympic Surf Coach, reflected on the experience:

"Looking back, [training at the surf park] was a huge benefit because we were surfing legit waves when most people were really groveling in the ocean." [16]

Kelly Slater himself views wave pools as a complement to ocean surfing:

"It's not meant to replace anything. I've always said this is a supplement to surfing in the ocean, and something for fun. I guess it could help grow the sport more quickly, similar to the way skateparks have grown skateboarding, and the potential for the Olympics can't be overlooked." [17]

Beyond skill development, wave pools are used for injury rehabilitation, testing new equipment, and analysing form in controlled settings [16]. These environments provide a foundation for further advancements in performance tracking and analysis.

Data Analytics and Performance Tracking

Technology has transformed how surfers monitor their progress, with apps and wearables capturing critical metrics like wave count, speed, and paddling distance [18][20].

The Dawn Patrol app has become a favourite among surfers for its accuracy in tracking sessions. One user clocked a top speed of 65 km/h at Jaws, demonstrating the app's capabilities [20]. Professional surfer Alys Barton shared her thoughts:

"I really love using the Dawn Patrol app as it allows me to make my training super specific and helps me progress even quicker." [20]

Another user, Atom, explained how data collection enhances decision-making:

"Is a very cool app!! I keep a daily surf log. It allows me to keep a tally of how many times I surf at each surf spot. I know exactly when to surf and where is going to be best from the data I collect." [20]

Fitness apps like Surf Athlete, TRX, and Centr also offer surf-specific training programs, ranging from A$1.99 to A$199.99 [18].

Advanced tools are taking things even further. Eye-tracking technology, housed in waterproof equipment, is helping surfers refine focus and anticipation. Prof. Dr. Guido Ellert from Macromedia University commented:

"With Tobii Pro Glasses [and the new] waterproof-housing, we can 'level up' individuals' surfing performance based on perceptual training in combination with other training elements." [19]

Professional surfer Bede Durbidge, who participated in eye-tracking research, expressed his excitement:

"Seeing the data is really cool, and I think [this team is] onto something pretty special. When I [was approached for this study], I was so stoked. I am so lucky to be part of this project, and I can't wait to see all the data coming out of it." [19]

In addition to data tracking, visual feedback plays a crucial role in refining technique.

Video Analysis for Technique Improvement

Video analysis bridges the gap between how surfing feels and what actually happens during a ride. By capturing footage of surf sessions, surfers can identify technical flaws and receive objective feedback.

Slow-motion and frame-by-frame reviews are invaluable for pinpointing areas that need correction. This method is particularly helpful for mastering fundamental skills like the pop-up, bottom turn, and maintaining balance [22]. Surf coaching programs have incorporated video analysis as a key training tool. For example, Surf Sistas uses it to help women improve their surfing by comparing perceived performance with actual footage [21]. Similarly, Surf It Easy employs video reviews to highlight specific areas for improvement [22].

One expert emphasised the importance of this approach:

"Video analysis allows you (or your coach) to pause, rewind, and scrutinise things to identify issues frame by frame. This lets you focus on one specific correction at a time." [21]

Analysing footage also enhances wave reading and positioning skills. By studying successful rides alongside less effective attempts, surfers gain insights into wave dynamics and optimal positioning strategies [21].

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Expert Coaching and Athlete Development

Expert coaching takes raw talent and shapes it into championship-level performance through tailored guidance and strategic feedback. Matt Scorringe, Olympic Surf Coach, highlights the multifaceted role of a coach:

"It is exactly that - just managing your athletes' energy, their mindset, their belief, and just keeping them level-headed and grounded." [23]

The Olympic stage brings unique challenges, requiring coaches to navigate intense emotions and distractions. Scorringe captures the atmosphere:

"There's so much emotion, there's so much noise, there's so much excitement... at something like the Olympics." [23]

Key Qualities of Effective Surf Coaches

At the heart of great coaching lies trust. A strong bond between coach and athlete often proves more critical than technical expertise or equipment know-how. Trust allows coaches to guide athletes confidently through high-pressure moments. Equally important is the ability to adapt quickly, as changing ocean conditions and competition dynamics demand flexible strategies. Self-awareness is another cornerstone - calm and composed coaches not only manage their own emotions but also provide a stabilising presence for their athletes. Even in an individual sport like surfing, understanding group dynamics is vital for managing training squads and support teams effectively.

The International Surfing Association has recognised the value of quality coaching by certifying over 15,000 coaches and instructors in more than 80 countries [24]. Their certification programme emphasises building confidence, incorporating sports science principles, promoting safety, and honing communication skills.

Armed with these qualities, coaches deliver real-time feedback on the beach to fine-tune performance.

On-Beach and In-Water Feedback

What sets exceptional coaches apart is their ability to provide immediate, clear, and actionable feedback. Using tools like video analysis, they highlight technique and positioning while the experience is still fresh in the athlete's mind.

João Durão, Global Surf Manager at Lapoint, underscores the importance of individualised coaching:

"Good coaching is important for your improvement and evolution as a surfer, an athlete and even as a person. It will allow you to get a training ethic, and learn how to be responsible, humble, focused, committed and motivated in surfing as well as in your day to day life." [25]

"We will always try to be personal with our clients and give them individual daily follow up and feedback." [25]

Positive reinforcement plays a key role in keeping athletes motivated. Instead of solely pointing out errors, skilled coaches frame their feedback constructively, offering practical steps for improvement. Communication styles also vary depending on the athlete - some respond well to detailed technical advice, while others benefit more from simple, emotionally driven cues. The Tiny Whale Surf Lodge highlights the power of visual feedback:

"Seeing your own technique in action is a brilliant way to illustrate clear, actionable steps to improve your surfing." [26]

Great coaches strike a balance between immediate corrections during sessions and long-term development goals, combining quick adjustments with detailed post-session debriefs to map out future improvements.

Customised Athlete Development Plans

Beyond on-the-spot coaching, tailored training plans are essential for addressing each athlete's unique strengths and challenges. For Olympic-level surfers, these plans go far beyond standard fitness routines, targeting the specific physical and mental demands of elite competition.

Training programmes are often built around physiological data. For instance, surfers spend 60% of each heat paddling, with heart rates ranging between 137 and 177 bpm, and engage in repeated sprint paddling [27]. To optimise performance, periodisation models are used - these involve alternating periods of intense training with recovery phases to prevent overtraining. Coaches focus on developing muscular endurance, anaerobic power, cardiovascular fitness, and quick recovery abilities, all while factoring in external variables like swell size, tide height, and wave characteristics.

Competition schedules also influence training design. With frequent travel and the need to peak at major events, coaches carefully time training cycles to ensure athletes are in top form for key competitions while maintaining fitness throughout the season. Monitoring tools track fitness levels, fatigue, and performance, ensuring the plans remain effective and sustainable. When facilities are unavailable, alternative exercises like bodyweight and resistance band routines are incorporated.

Strength and conditioning form a critical part of these plans. Exercises aimed at boosting whole-body rate-of-force production, such as weightlifting, are prioritised. Upper-body pulling strength, essential for paddling speed, is a key focus area [27]. Aerobic conditioning, often achieved through high-intensity interval training, mirrors the stop-start nature of competitive surfing, building both endurance and recovery capacity.

These development plans also include contingency strategies to address the unpredictable nature of competition schedules and environmental conditions, ensuring athletes are prepared for any scenario.

Sample Weekly Training Schedule for Olympic Surfers

Designing a training schedule for Olympic surfers means finding the right mix of physical workouts, technical practice, and recovery. These athletes follow demanding routines that combine time in the water with gym sessions and rest periods to perform at their best [2]. The challenge is to balance intense training with skill refinement and recovery, ensuring they’re ready for peak performance when it matters most.

Balancing Training Components

Olympic surfers typically surf 5–7 days a week and include around three gym sessions [2]. Surfing itself is a significant workout, especially when sessions last over an hour. The schedule adapts to conditions: if the waves are pumping, surfers spend more time in the water; during flat spells, they focus on land-based training [2]. Recovery is a crucial part of the routine, as muscles need up to 48 hours to fully recover after intense workouts [2]. During poor surf conditions, athletes ramp up their gym work to make the most of high-quality surf days [2]. Below is an example of how a week might look, with specific goals and measurable targets.

Session Details and Metrics

Here’s a sample training week for an Australian Olympic surfer, designed to align with competition demands and local surf conditions:

Monday – High-Intensity Water Session
The week kicks off with an early surf session from 6:00 AM to 8:30 AM, simulating competition conditions. Surfers track key metrics like wave count (aiming for 8–12 waves), peak speeds during rides, and paddle distances. During rides, speeds can reach up to 40 km/h [31].

Tuesday – Strength and Core Training
From 9:00 AM to 11:00 AM, surfers hit the gym, often at facilities like the Hurley Surfing Australia High-Performance Centre in NSW. This session focuses on core and leg strength, making up a significant portion of weekly training. Exercises include explosive movements, plyometrics, and functional strength drills tailored to the demands of competitive surfing [2].

Wednesday – Technical Analysis and Water Time
The morning starts with a surf session from 6:30 AM to 8:00 AM, followed by video analysis from 10:00 AM to 11:30 AM. Reviewing footage of their own and other surfers’ performances helps athletes identify areas for improvement and refine their technique [2].

Thursday – Cardiovascular and Endurance Training
From 8:00 AM to 9:30 AM, surfers focus on cardio with a pool session designed to build paddle endurance. Interval routines mimic the stop-and-go nature of surfing, where roughly 51% of competition time is spent paddling [30]. This training improves the stamina needed for ocean paddling [28].

Friday – Competition Simulation
A longer water session from 7:00 AM to 10:00 AM is dedicated to practising competition scenarios. Surfers work on heat simulations, aiming for 3–10 high-quality wave rides in 20-minute intervals [31]. This mirrors real competitions, where only about 4% of an elite surfer’s activity involves scoring rides [30].

Saturday – Active Recovery and Flexibility
A yoga session from 9:00 AM to 10:30 AM focuses on breathing, mindfulness, and mobility. Light movements and stretching aid recovery while maintaining flexibility, which is essential for peak surfing performance [29].

Sunday – Rest or Light Activity
Sunday is set aside for complete rest or light activities, giving the body time to recover fully.

Throughout the week, surfers track their activity profiles, monitoring the balance between paddling, waiting, and wave riding [30]. The training program builds both aerobic capacity for long paddling sessions and anaerobic strength for short, intense bursts of wave riding [31]. Depending on upcoming competitions, swell conditions, and individual goals, the focus may shift to higher-intensity sessions with reduced volume or increased workloads during base-building phases.

Conclusion: Lessons from Olympic-Level Surf Training

Olympic-level surf training highlights that reaching the top isn’t just about clocking more hours in the water. It’s about finding the right balance between physical conditioning, mental preparation, and recovery strategies to tackle the sport's unique demands.

The physical side of surfing is no small feat. Tracy Axel, Team Manager for Team USA's Olympic Surf Team, puts it perfectly:

"Surfing has all facets that are necessary in terms of speed, agility, power, endurance and flexibility. It's quite an acrobatic sport, with a short work-to-rest ratio and high impact landing forces." [1]

To meet these demands, cross-training plays a crucial role. Activities like yoga not only help prevent injuries but also sharpen reaction times and build mental resilience. Professional surfer Kai Miller captures this connection well:

"When I'm on a wave, there's no room for thinking about work deadlines or relationship problems. It's the same mental clarity I find in deep yoga practice - everything falls away except the present moment. That's incredibly restorative for mental health." [32]

What sets elite training apart is the personalised approach. Each athlete’s regimen is carefully crafted to balance their strengths with recovery, ensuring they train smarter rather than just harder. This holistic strategy - focusing on strength, flexibility, mindfulness, and recovery - is a cornerstone of Australian surf training success.

For Australian surfers, this method not only respects the nation’s rich surfing tradition but also equips athletes to thrive in modern competitive arenas. By embracing this balanced approach, aspiring surfers can take their performance to the next level, chasing their Olympic dreams.

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