Pre-Season Surf Training: Build Strength and Balance

Want to crush your next surf season? Start with pre-season training. It builds strength, balance, and endurance to help you surf better and avoid injuries. Here's what you need to know:

Core Strength: Planks, Russian twists, and superman holds improve stability, paddling power, and pop-up speed.
Balance & Leg Power: Exercises like surf-stance squats, single-leg deadlifts, and balance board training keep you steady on the board.
Upper Body & Paddle Power: Push-ups, TRX rows, and paddle endurance drills help you catch more waves and stay energized.
Power & Speed: Burpees, box jumps, and agility drills boost explosiveness and quick transitions.
Stretching & Mobility: Dynamic stretches and joint mobility exercises reduce injury risks and improve movement.

Sample Weekly Plan: Mix core, balance, and power workouts with active recovery like yoga or swimming. Adjust intensity based on your energy levels.

Pro Tip: Track your progress and refine your technique with expert coaching or tools like balance boards and resistance bands.

Start training now to ride stronger, longer, and safer this season!

20 Minute Surf Exercise Routine with Lakey Peterson

Core Strength Basics

Your core is the foundation of your surfing performance. It keeps you steady during crucial maneuvers and helps protect you from injuries while riding waves.

Core Exercise Guide

To build core strength tailored for surfing, try these key exercises:

Plank Progressions: Start with a 30-second plank and gradually work up to 2 minutes. Once you're comfortable, add movements like shoulder taps or hip dips. Aim for 3 sets, resting 60 seconds between each.
Russian Twists: Begin with 3 sets of 15 twists per side using just your body weight. As you improve, add a weight plate or medicine ball (5–15 lbs). Keep your feet slightly off the ground and your back at a 45-degree angle for better activation.
Superman Holds: Lie face down, stretch your arms forward, and lift both your arms and legs off the ground. Hold for 10–15 seconds and complete 5 sets. This exercise strengthens your lower back, which is crucial for paddling.

Quick Summary:

Plank: 3 sets, 30–120 seconds (add variations over time).
Russian Twists: 3 sets, 15 reps per side (increase weight as needed).
Superman Holds: 5 sets, 15 seconds (extend hold duration as you progress).

These exercises will help you build a solid core, improving your stability and efficiency in the water.

Core Impact on Surfing

A strong core directly enhances your surfing skills by supporting three essential actions:

Stability and Balance: Your core keeps you steady during transitions and wave riding. Whether you're dropping into a wave or carving turns, these muscles help maintain your center of gravity over the board.
Paddling Power: Engaging your core while paddling transfers energy from your shoulders through your torso, making each stroke more effective. This reduces fatigue and lets you catch more waves during longer sessions.
Pop-up Speed: The explosive motion of popping up depends heavily on core strength. A strong core lets you move from lying down to standing faster and with better control.

VectorX's certified coaches are here to fine-tune your core training, helping you perform at your best.

Balance and Leg Strength

Strong legs and good balance are key to maintaining control on your surfboard, whether you're navigating turns or tackling unpredictable conditions. Start by boosting leg strength with focused exercises, then improve your balance using specific training techniques.

Leg Workout Guide

These exercises are designed to build the power and stability you need for surfing:

Surf Stance Squats

Stand in your surf stance (front foot forward, back foot angled at 45 degrees).
Center your weight and lower into a squat.
Do 4 sets of 12–15 reps on each side.
Add resistance bands or weights (10–25 lbs) for more intensity.

Dynamic Lunges

Begin with forward lunges and progress to walking lunges.
Keep your torso upright throughout the movement.
Complete 3 sets of 10 lunges per leg.
Once your form is solid, incorporate dumbbells (15–20 lbs each).

Single-Leg Romanian Deadlifts

Perform a hip hinge while keeping your back straight and core engaged.
Start with bodyweight for 3 sets of 8 reps per side.
Gradually add kettlebells (20–35 lbs) as you improve.

Balance Training Methods

After building leg strength, focus on improving your stability with these techniques. These exercises will help you stay steady and confident on your board.

Balance Board Training

Begin with 30-second holds to get comfortable.
Advance to dynamic movements like squats and rotations.
Practice for 10–15 minutes daily using tools like an Indo Board or similar balance boards.

Stability Exercises

Exercise	Duration	Progression
Single-Leg Stand	30 seconds per side	Try with eyes closed
Bosu Ball Squats	3 sets of 10 reps	Add weight
Balance Board Rotations	1 minute per side	Increase speed

These exercises will help fine-tune your balance and stability, giving you greater confidence in the water.

Yoga for Surfers

Incorporate warrior poses to strengthen your stance.
Practice tree pose to improve single-leg balance.
Hold each pose for 30–60 seconds.
These yoga moves directly translate to better responsiveness and control on your surfboard.

Working with certified coaches can further refine your technique, ensuring steady progress in both strength and balance.

Upper Body and Paddle Power

Once your core is strong and your legs are stable, it’s time to focus on building upper body strength and paddle power. These muscles are key for efficient paddling and quick pop-ups, helping you catch more waves without tiring out too quickly.

Upper Body Workouts

Try these exercises to strengthen your upper body for better paddling and explosive pop-ups:

Push-Up Variations

Exercise	Sets x Reps	Focus Area
Diamond Push-Ups	3 x 12–15	Triceps and chest
Wide-Grip Push-Ups	3 x 12–15	Outer chest and shoulders
Decline Push-Ups	3 x 10–12	Upper chest and front deltoids
Explosive Push-Ups	3 x 8–10	Power for pop-ups

Pulling Exercises

TRX Rows: Perform 4 sets of 12 reps, adjusting angles for variety.
Band Pull-Aparts: Do 3 sets of 15–20 reps to strengthen shoulder blades.
Face Pulls: Complete 3 sets of 15 reps using a resistance band or cable machine.

To build paddle endurance, incorporate time-under-tension exercises like:

Prone Y-Raises: Hold for 30 seconds to improve shoulder stability.
Modified Superman Holds: Focus on shoulder blade control with 45-second holds.
Plank to Down Dog: Perform 10 slow, controlled transitions to engage the upper body.

These exercises will help improve your endurance and power, setting you up for better paddling and pop-up performance.

How Paddle Strength Helps

Building paddle strength directly impacts your surfing in several ways:

Catch More Waves

Paddle faster to get into position earlier.
Power through tough white water with ease.

Save Energy

Efficient paddling reduces shoulder strain and improves stamina.

Improve Your Technique

Keep your elbows high during the pull phase.
Engage your lats and core for a stronger stroke.
Maintain a slight arch in your lower back for stability.
Focus on long, smooth, and powerful strokes.

Combining these upper body exercises with your core and leg training creates a well-rounded routine for surfing. If you’re unsure about your technique, working with a surf coach can help you target the right muscles and refine your paddling for maximum efficiency.

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Power and Speed Training

Once you've established a solid foundation with core, balance, and upper-body routines, it's time to focus on power and speed. These components are key to improving your explosiveness and quick transitions, which are essential for tackling challenging wave sections and performing dynamic maneuvers.

Power Exercise Guide

Power-focused exercises should mirror the movements you use while surfing, helping you build the strength needed for explosive actions.

Surf-Stance Burpees

Exercise Variation	Sets x Reps	Rest Period	Target Area
Standard Surf Burpee	4 x 8	60 seconds	Full-body power
Pop-Up Burpee	3 x 6	90 seconds	Explosive transitions
Cross-Step Burpee	3 x 6 each side	90 seconds	Directional power

Plyometric Training

Add these plyometric exercises to your routine to build explosive strength:

Box Jumps: Perform 4 sets of 6 reps using a 24-inch box.
Medicine Ball Slams: Complete 3 sets of 10 reps with a 15-pound medicine ball.
Rotational Jump Squats: Do 3 sets of 8 reps, alternating directions.

As your strength improves, gradually increase the intensity of these movements. These exercises are designed to enhance your ability to generate quick bursts of power, giving you an edge on the waves.

Speed Drills

Speed drills are all about improving your reaction time and agility, both of which are critical for adapting to ever-changing wave conditions. Quick footwork and sharp direction changes are the focus here.

Lateral Movement Training

Side-to-Side Hops: Perform for 30 seconds continuously, 4 sets.
Agility Ladder Drills: Practice quick foot placement for 3 sets of 20-yard runs.
Cone Weaves: Use 6 cones spaced 3 feet apart and complete 5 sets.

Quick Response Exercises

Drill Type	Duration	Focus Area
Dot Drills	30 seconds x 4	Foot speed and coordination
Line Hops	45 seconds x 3	Lateral quickness
Sprint-Stop-Turn	20 yards x 6	Direction change speed

Start these drills on a stable surface to master proper form. Once comfortable, progress to unstable surfaces like sand or balance boards to further develop the coordination and quick adjustments needed for surfing.

Maintaining good technique is critical. Speed without control not only limits performance but also increases the risk of injury. If you're unsure about your form or progression, consider working with a coach to ensure you're training effectively.

For those wanting a tailored approach, VectorX offers coaching services that can create custom power and speed programs based on your surfing goals. Combine these drills with your core, leg, and paddle training to develop well-rounded surfing skills.

Stretching and Movement

Stretching and mobility exercises are key to staying injury-free and improving your surfing. A focused flexibility routine targets the muscles and joints you rely on, helping you move better and surf stronger.

Pre-Surf Stretches

Start with this dynamic warm-up:

Body Area	Dynamic Stretch	Duration	Purpose
Shoulders	Arm Circles	30 seconds each way	Improves shoulder mobility for paddling
Hips	Standing Hip Rotations	20 reps per side	Enhances hip flexibility for quick pop-ups
Legs	Forward/Side Leg Swings	15 reps per leg	Aids balance and stability
Spine	Torso Rotations	20 reps total	Supports efficient turning mechanics

Warm up with a 5-minute jog or jump rope session before these stretches.

Key Focus Areas:

Shoulders: Build endurance for paddling.
Hips: Improve speed during pop-ups.
Lower Back: Support rotational movements.
Ankles: Enhance board control.

After warming up, take it further with Controlled Articular Rotations (CARs) to deepen flexibility.

Joint Movement Guide

Morning Mobility Routine:

1. Shoulder CARs

Slowly rotate each shoulder in controlled circles while keeping muscles active. Perform 5 forward and 5 backward rotations, spending 20-30 seconds on each.

2. Hip CARs

Balance on one leg and move the opposite hip in wide circles, exploring your full range of motion. Do 3 rotations in each direction for both sides.

3. Spine CARs

From a neutral stance, articulate your spine through flexion, extension, and rotation. Focus on moving smoothly through all planes of motion.

These movements are great to include every day, even on your rest days. For tailored advice, VectorX coaching services can help you fine-tune these exercises to match your surfing goals.

Tips for Joint Preparation:

Perform CARs before heavy training sessions.
Move slowly and with control.
Keep muscles activated throughout each motion.
Prioritize quality over quantity.
Expand your range of motion gradually.

Pairing these stretches with strength and power training ensures you're always ready to hit the waves.

Weekly Training Schedule

This weekly plan combines the core, balance, and power exercises previously discussed into an easy-to-follow structure. The goal is to mix challenging workouts with recovery sessions to help you perform at your best.

Workout and Rest Days

Alternate your week between intense workouts and active recovery. Activities like swimming and yoga are great complements to surf-focused exercises, giving your muscles time to recover while staying active.

Active Recovery Ideas:

Swimming: Spend 30-45 minutes swimming freestyle to improve paddle endurance.
Yoga: Focus on poses that benefit surfers, such as warrior sequences and core-centric postures.
Light jogging: A 20-30 minute jog helps maintain your cardio fitness.
Mobility drills: Work on joint flexibility and movement.

For tailored advice, consider using VectorX coaching services to fine-tune your training.

7-Day Training Plan

Here’s a sample plan to guide your week:

Day	Morning (6-8 AM)	Evening (5-7 PM)	Focus Areas
Monday	Core circuit: 45 min	Upper body strength: 60 min	Power and strength
Tuesday	Balance training: 30 min	Swimming: 45 min	Endurance/recovery
Wednesday	Lower body power: 60 min	Mobility work: 30 min	Leg strength
Thursday	Yoga flow: 45 min	Core/balance: 45 min	Active recovery
Friday	HIIT session: 40 min	Upper body/paddle work: 45 min	Speed and power
Saturday	Surf session or simulation: 90 min	Light stretching: 20 min	Skill development
Sunday	Morning mobility: 30 min	Rest	Full recovery

Training Intensity Tips

High-intensity days (Monday, Wednesday, Friday): Push yourself to 80-85% of your maximum effort.
Medium-intensity days (Tuesday, Thursday): Work at 60-70% effort.
Recovery days (Saturday, Sunday): Focus on improving technique and mobility.

Adjusting the Schedule

If you're feeling fatigued, shorten evening sessions.
During colder months, add 10-15 minutes to your warm-ups.
Adjust intensity based on your energy levels.
Pay attention to how your body feels and take extra rest if needed.

Training Support Tools

Coaching and Equipment

Having expert guidance can make all the difference in your pre-season training. VectorX's surf coaches offer tailored programs to help sharpen your technique, identify areas for improvement, and fine-tune your training schedule.

Some key tools to have on hand include:

Balance boards for improving stability
Resistance bands to build strength
Foam rollers for recovery
Training fins to enhance water performance

Keeping your equipment in top shape is just as important. VectorX provides repair services for boards, fins, and other gear to ensure everything is ready when you are.

Documentation Services

Tracking your progress is a game-changer. Professional photography can help you see how your form evolves over time, making it easier to adjust your technique and improve performance.

VectorX also offers location-specific training insights through their guide services. These insights cover:

Local surf conditions
Best training spots
Safety tips
Seasonal changes

Conclusion

Key Takeaways

Pre-season training is essential for building the strength, balance, and endurance needed for surfing. Focus on these key areas during your workouts:

Core exercises: Improve stability.
Balance techniques: Enhance control on the board.
Upper body workouts: Boost paddle endurance.
Flexibility routines: Reduce the risk of injuries.

These elements provide a solid foundation for every training session.

What’s Next?

Now that you have your training framework, it’s time to put it into action. Incorporate these components step by step to track your progress. For a more tailored approach, consider working with a VectorX coach to refine your technique and adjust your plan to meet your goals.