Rowing Exercises
Having a good paddling technique will reduce fatigue, and most importantly, it is the key to being able to catch more waves in each session.
In this video, our collaborator Alex Montero teaches you the foundation of every surf session: good paddling. You will learn how to position yourself correctly on the board, the most common mistakes that make you lose waves, and two key exercises to improve your strength and technique in and out of the water.
An essential guide to paddling more efficiently, catching more waves, and enjoying the sea more.
Take Off exercises
In this video, you'll learn one of the most crucial moves in surfing: the take-off. We'll guide you step-by-step to understand the correct position on the board, and the ideal sequence to get up smoothly.
Below are several exercises you can do at home. Ideally, practice them 2 or 3 times a week or incorporate them into your regular training.
Slow and segmented take-off
Repetitions: 5 very slow
Rest: 5 seconds between each
How to do it:
- Mark a vertical line on the floor (this can be tape or a mat).
- Place your hands right next to your chest, as if you were on the board.
- Go up slowly, checking each step: hands, feet, gaze.
- Make sure your feet are centered over the line and your knees are bent.
Smooth takeoff looking ahead
Repetitions: 8
Rest: 10 seconds
How to do it:
- Repeat the same movement, but now in a fluid manner (without pauses).
- Keep your gaze forward, your torso straight, and your arms relaxed.
- Ensure your feet land on the reference lines you marked.
Explosive takeoff
Repetitions: 5 fast
Rest: 30/40 seconds between sets
How to do it:
- Perform the movement with energy, in a single impulse.
- Focus on technique, even as you increase speed.
- Imagine the wave pushing you.
Physical preparation
Surfing is not just about technique; it's also about strength and mobility. Most bodies are not prepared for surfing, which is why we need to work on strength, endurance, flexibility, and control.
Below is a mini-routine of 4 exercises that you can do 2 or 3 times a week to improve your hip mobility and arm endurance.
