Surfing fitness: how to improve your performance in the waves

Physical preparation is key for any surfer looking to improve their performance and get the most out of the sea. A good physical condition allows you to paddle harder, maintain your balance on the board and avoid injuries. In addition, surfing is a demanding sport that requires cardiovascular endurance, muscular strength and flexibility.

• Improved wave performance: A good physical condition helps you paddle faster, catch more waves and manoeuvre better.
• Injury prevention: Muscle strength and flexibility reduce the risk of common injuries, such as pulled muscles or back problems.
• Increased endurance and balance: Surfing requires endurance for long sessions and balance to stay on the board.

Fitness also influences a surfer's confidence. By feeling stronger and more agile, you will face the waves with greater confidence, which translates into a better experience in the water.

Key exercises for surfers

Cardiovascular training

Swimming: Improves lung capacity and strengthens the muscles used when paddling. It is also the closest exercise to paddling on a board.

Running or cycling: Increases overall endurance, allowing you to sustain longer sessions without tiring quickly.

Muscle strengthening

• Core (abdominals and lower back): Essential for balance and stability on the board.
• Arms and shoulders: Paddling requires upper body strength, especially in the triceps, biceps and deltoids.
• Legs: Needed to maintain posture and perform manoeuvres. Exercises such as squats and lunges are ideal.

Improving flexibility and balance

• Yoga: Increases flexibility, balance and helps concentration. Postures such as ‘warrior pose’ or ‘downward facing dog’ are especially helpful.
• Pilates: Strengthens the core and improves posture, as well as working on breathing.

Sample weekly routine for surfers

• Monday: Cardio workout (30 minutes swimming) + core exercises.
• Tuesday: Active rest (light walking or stretching).
• Wednesday: Muscle strength (weights and functional exercises such as burpees or push-ups).
• Thursday: Yoga or Pilates to improve flexibility.
• Friday: Cardiovascular training + balance work (use of bosu or balance boards).
• Saturday and Sunday: Surf sessions.

Fitness at Oceanside

At Oceanside, we offer specialised training for surfers of all levels. Our lessons combine surfing techniques with specific physical exercises to improve your performance.

• Surf lessons for all levels.
• Personalised training.
• Packs with accommodation and complete surfing programmes.
• Warm-up and stretching sessions before and after surfing.

Conclusion: improve your surfing from dry land

Physical preparation is essential for any surfer. With the right workouts, you will improve your performance and reduce the risk of injury. Don't underestimate the power of a good warm-up before entering the water.