Surf workout routine

Surfing is not only about technique, but 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, this video shows a mini-routine of 4 exercises that you can perform 2 or 3 times a week to improve your hip mobility and arm endurance.

Would you like to have a complete routine?

This routine you just saw is only one part of the work.

Imagine having:

  • A complete plan for strength, mobility, and technique, adapted to your level.
  • Knowing exactly what to train each week to progress.
  • Preparing your body out of the water to catch more waves and get less tired.

That's exactly what we work on in the Online Surf Progression Training with Fer Lamadrid, Olympic windsurfer and Olympic surf coach.

Sign up for the training now

  • +50

    STUDENTS

  • +21k

    FOLLOWERS

  • +6 h

    TRAINING

  • In collaboration with Olympic athletes

Learn from the best

  • La surfista profesional Nadia Erostarbe celebrando tras una sesión o competición.

    Nadia Erostarbe

    First surfer on the CT and Olympic surfer

  • El surfista Fer la Madrid con su traje de neopreno y tabla

    Fer Lamadrid

    Surfing Coach and Olympic Trainer

  • Fotografía de Nico llevando su tabla de surf amrilla de flysurf

    Nico Prado

    Certified surf instructor

  • Retrato del instructor Víctor Antona surfeando una ola.

    Victor Antona

    Founder of Fly

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  • Garantía fly 10 días formación online
Tabla de surf Fibra 6.8 Squash - Tablas Surf

Who is it for?

YES, this is for you if:

  • You surf whitewater or first waves
  • You feel stuck with your positioning in the water
  • You can't surf every day and need to improve your surf-specific fitness
  • You want to stop improvising
  • You're frustrated by not improving at the pace you'd like
  • You get tired quickly when paddling to the peak
  • You train at the gym, but you see that it doesn't help you improve your surfing

NO, this is not for you if:

  • You're looking for magic tricks
  • You don't want to train out of the water
  • You're not willing to be consistent

Ready to become the surfer you dream of?

Don't miss this opportunity to revolutionize your surfing skills. Sign up now and start your journey to take your surfing to the next level.

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