Surfing requires strength, balance, endurance, and mobility. However, if you're not in the water every day, a good dryland training routine will allow you to rapidly improve your technique, prevent injuries, and surf longer.
1. Dryland Surf Simulations
These exercises mimic real surfing movements and better prepare you for the water:
- Paddling: Use resistance bands to mimic paddling in controlled movements.
- Take-off: Practice explosively getting up from the ground, as if standing on the board. Read our related article on how to improve your take-off.
- Turns (bottom and top turn): Practice them on dry land; also, focus on arm and hip positioning.
- Balance: Use a Bosu ball or a balance board to simulate the instability of the surfboard.
2. Specific Strength Training
Next, focus on developing functional strength, especially in the upper and lower body:
- Push-ups: Standard, diamond, or dive-bomb, depending on your level.
- Pull-ups or rows with TRX or bands: Strengthen your back and shoulders.
- Squats and jumps: Include classic and plyometric variations to gain explosiveness.
- Lunges: Help reinforce stability and unilateral strength.
3. Core and Stability Training
The core is fundamental for maintaining balance and control on the board. Therefore, dedicate part of your training to strengthening this area:
- Planks: Front and side, both static and dynamic.
- Russian twists and leg raises: Excellent for strengthening the abdomen and improving coordination.
4. Cardiovascular and Endurance, Background Training
Similarly, improving your aerobic capacity will allow you to endure more sessions and intense paddling:
- Burpees: A classic that combines explosiveness and endurance.
- Mountain climbers and box jumps: Work the core, legs, and cardiorespiratory system.
- Swimming or rowing on a Vasa Trainer: Ideal for simulating real paddling on dry land.
5. Flexibility and Mobility, Key in Dryland Training Routine
As you progress, don't forget to work on mobility to prevent injuries and improve your range of motion:
- Cat-cow stretch: Excellent for the spine.
- Hip openers: Facilitate turns and improve posture on the board.
- Yoga poses like Warrior II, Cobra, or Downward-Facing Dog: Develop balance, elongation, and breath control.
6. Key Tips
Finally, follow these recommendations to make your routine more effective:
- Be consistent: Train at least 3–4 times a week.
- Periodize loads: Alternate high-intensity days with active recovery days.
- Listen to your body: Preventing overtraining is as important as progressing.
- Supplement with good nutrition and hydration: Performance starts from within.
With this dryland routine that combines technical simulations, strength, core, cardio, and mobility, you'll enhance your surfing without needing to get in the ocean every day.
In short, dryland training is one of the best ways to accelerate your evolution as a surfer. And if you want to delve deeper into any aspect, don't miss our article: “The 3 tips to improve your surfing and your paddling technique with your surfboard”.
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