Hang ten! If you want to rip through the waves, it’s time to step off the beach and onto the training mat. Surfing is more than just balancing on a board. It’s an all-out, whole-body, adrenaline-fueled adventure. Whether you’re a seasoned pro or a dedicated newbie, being in peak physical condition plays a key role in how you control that board on the open ocean.
That’s why we’re sharing a closer look at the different workouts surfing enthusiasts can try right on dry land. It all starts with CSCS exam prep, which can help you to get ready for Certified Strength and Conditioning Specialist (CSCS) training, or find a trainer that can help you surf even the biggest way.
What Is CSCS?
Before we hit those workouts, let’s talk CSCS. This is a specialist program designed for fitness professionals to apply scientific knowledge to train athletes for the primary goal — improving athletic performance. It encompasses everything from teaching proper form to creating personalized training programs.
Here’s where the surfing connection comes in. As surfers, we’re athletes. While we might not be prepping for the next Super Bowl, we’re pushing our bodies to limits just like any other athlete. If we do it right, we’re doing it safely and efficiently and seeing better results, just like athletes who train under professionals who’ve passed the CSCS exam.
Why Are Land Workouts Important for Surfers?
As a surfer, embracing land workouts is not really an option — it’s a necessity. Gliding on water might sound light and effortless, but the reality can be as brutal as tackling a huge wall. It requires strength, balance, flexibility, and unbeatable endurance, which all come down to fitness conditioning off the board.
These on-land exercises are designed to mimic surfing’s dynamic movements while also reinforcing the muscle groups that cradle our boards. By doing these exercises, you’re on a crash course to a significant performance boost, preventing injuries, improving your wave-catching abilities, and enhancing your wave riding.
Which Workouts Can Improve Your Surfing?
Ditch the wetsuit and grab your gym gear — we’re about to hit the turf hard to rule the surf later. Here we’ll unveil the top workouts designed to amp up your surfing performance, focusing on strength, balance, and flexibility.
Let’s dive into exercises that will have you shredding waves like a pro in no time.
1. The Surfer’s Pop-Up Push-Up
The Pop-Up is a surfer’s bread and butter. Mimicking this move on land improves your form, speed, and strength.
Start in a push-up position, lower yourself, then spring up explosively, landing in a surfer’s stance. Swap your leading foot each set to mimic regular and goofy foot styles. You’ll be popping up like a pro in no time.
2. Single-Leg Deadlifts
Balance is what surfing is all about. Single-leg deadlifts develop balance and strengthen the core and leg muscles. With one foot planted, bend at the hip and extend your other leg straight behind. Try to form a “T” shape with your body, then raise it back up.
Do these deadlifts with a pair of dumbbells for added strength training.
3. The Swiss Ball Plank
A strong core equals better balance and strength on your board. This exercise takes a regular plank and turns up the heat.
Rest your forearms on a Swiss ball while in plank position, keeping your back straight and your body tight. It’ll activate your core effectively and improve your stability during gnarly turns.
4. Yoga for Surfers
Yoga isn’t just about finding your Zen. It’s also great for flexibility and fluid motion. Warrior II and Downward Dog target your legs and upper body strength. Meanwhile, Tree pose helps with balance. Plus, yoga can help you feel calm and focused when you’re out on the water.
5. Lunges with a Twist
This combination exercise targets your legs, core, and balance. Start by lunging forward, then twist the upper body toward your lead leg. This improves your lower body strength as it works your core and mimics the twisting movement used during surfing maneuvers. This move is all about control, so remember to keep a steady pace.
Riding the Waves Fitness
Surfing is a soulful dance with the ocean — but without the appropriate physical prep, we might find ourselves sitting on the sidelines instead of catching waves. By incorporating surfing-specific workouts learned from the CSCS journey into your routine, you’re giving your body the strength, balance, and agility needed to conquer even the biggest surf.
Prepare to take your fitness to the next level and become the wave rider you’ve always wanted to be. Get your game face on, and let’s hit these workouts like a total champ. The time and effort you put in on land will pay dividends when you’re out there in the surf. Hang loose and stay stoked, mates.
