Surf fitness workout to build surf strength and mobility

Written By Jo Brady

Ocean Set surf and swim coach Andy, demonstrates 5 surf-specific strength and mobility exercises from our popular Surf Fit beach sessions, designed to help improve your surf mobility while out of the water or between surf sessions.

Surf Fitness exercises

TRIPOD & WINGSPAN

  1. Start in a high lunge position and take your right elbow down to beside your right foot, then reach your hand up high and open up the chest.

  2. Repeat the exercise 8 times on each side.

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Surf Fitness exercises

ADDUCTOR ROCKERBACKS

  1. Start in a tabletop position and take your right leg out to the side with your foot in line with your hips.

  2. Keep your hands on the floor in front of you and lower yourself down as if you are sitting on your heel - to wherever is comfortable for you. Hold for a few seconds.

  3. Return back up and repeat 8 times on each side.

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Surf Fitness exercises

SHOULDERS IN PRONE

  1. Start in the prone position and raise your arms out in front and lift your feet off the ground.

  2. Bring your arms down to your sides into a ‘T’ position, and hold for a few seconds.

  3. Turn the palms of your hands up to face the sky and move your arms down and cross your arms over your back.

  4. Release your arms and bring them back out in front of you.

  5. Repeat this sequence 8 times.

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Surf Fitness exercises

PIGEON ROCKERS

  1. Start in the pigeon position. With your right leg forward.

  2. Lower your left buttock to the ground and rotate your knees around to the left keeping your legs in a 90, 90 position and reaching over your left knee.

  3. Rotate back around to the right side in the 90, 90 position and return to the pigeon.

  4. Repeat this sequence 8 times.

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AROUND THE WORLD

  1. Lie on your right side with your knees bent at 90 degrees and bring your right arm out in front of you, place your left palm on top of the right palm.

  2. Extend your left hand slightly over your right and rotate your hand all the way around over your head and down to your thigh - using your thumb to ‘draw’ a circle on the ground - keeping your arm straight and thumb on the ground as much as possible. 

  3. When you complete a circle bring the arm back and repeat 8 times on each side.

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Jo Brady
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