5 Land Exercises for Surfers

Surfing is an incredibly challenging and thrilling sport that requires surfers to possess strong physical fitness and exceptional balance. To better control the surfboard on the waves, land exercises for surfers are particularly important. Here are five land exercises that can help improve your surfing performance.

If you want to ride the waves, it’s time to step off the beach and onto the training mat. Surfing is more than just maintaining balance on the board. It’s an all-out, full-body adventure with adrenaline soaring. Whether you’re an experienced pro or a dedicated beginner, staying in top physical condition plays a crucial role in how you control the surfboard in the open ocean.

That’s why we’re taking a closer look at different exercises that surfers can try on land. It all begins with preparing for the CSCS exam, which can help you prepare to become a Certified Strength and Conditioning Specialist (CSCS) or find a trainer who can help you surf at your best.

What is CSCS?

Before we dive into these exercises, let’s talk about CSCS. This is a specialized program for fitness professionals designed to apply scientific knowledge to train athletes to achieve their primary goal—improve athletic performance. It covers everything from teaching proper form to creating personalized training plans.

This is where surfing connects. As surfers, we are athletes. While we might not be preparing for the next Super Bowl, we push our bodies to the limit just like any other athlete. If we do it right, we’ll accomplish the job safely and effectively, seeing better results, just like athletes trained by professionals who have passed the CSCS exam.

Why are Land Exercises Important for Surfers?

For surfers, engaging in land exercises is not a real option—it’s a necessity. Gliding on water might sound effortless, but the reality can be as brutal as dealing with a giant wall. It requires strength, balance, flexibility, and unmatched endurance—all of which come down to fitness adjustments on land.

These land exercises aim to mimic the dynamic movements of surfing while strengthening the muscles that support the surfboard. By performing these exercises, you can significantly improve performance, prevent injuries, enhance wave-catching ability, and boost your overall surfing skills.

Which Exercises Can Improve Your Surfing Level?

Throw away your wetsuit, grab your fitness gear—it’s time to hit the mats and dominate the surf. Here, we’ll uncover the top exercises designed to improve your surfing performance, focusing on strength, balance, and flexibility.

Let’s dive into the exercises that will have you carving waves like a pro in no time.

1. Surfer Push-Ups

Surfer push-ups mimic the action of popping up on the surfboard and are great for enhancing upper body strength. Start in a push-up position with your hands shoulder-width apart, then explosively push your body up while bringing one foot forward, simulating the pop-up movement. Alternate the front foot with each set, practicing both regular and goofy stances. This exercise effectively targets the chest, shoulders, and core muscles, making it easier for surfers to control the board while riding the waves.

2. Single-Leg Deadlifts

Single-leg deadlifts improve balance and strengthen the legs and core muscles. Stand on one leg, extending the other leg back so that your body forms a “T” shape. Slowly lean forward, lifting the back leg while feeling the tension in the core and leg muscles. For added difficulty, hold dumbbells in your hands. This exercise enhances core stability and single-leg balance, making surfers more confident when navigating unstable waves.

3. Swiss Ball Planks

Swiss ball planks enhance core strength and improve board stability. In a plank position, place your forearms on a Swiss ball and keep your back straight, maintaining a straight line from head to heels. This move activates the abdominal, back, and shoulder muscles, improving core stability and helping surfers control their bodies better on the board to perform various maneuvers.

4. Surfer Yoga

Yoga enhances flexibility and helps surfers maintain a calm, focused mindset. The Warrior II pose works on leg and upper body strength, Downward Dog stretches the back and hamstrings, and Tree pose improves balance. Yoga breathing exercises and meditation help surfers relax before hitting the water and concentrate, allowing them to enjoy the surfing experience more fully.

5. Twisting Lunges

Twisting lunges work the legs and core, mimicking the twisting motion in surfing. Step forward into a lunge position and twist your upper body toward the leg you stepped forward with. This move builds lower body strength and trains the core, improving body control. Strong legs and a solid core make it easier for surfers to execute twists and better control the direction of their surfboards.