Bodyweight Drills to Boost Surf Performance
You don’t need a fancy gym or surf trainer to improve your fitness for surfing. Bodyweight exercises — done anywhere from your living room to the beach — are some of the most effective ways to build the strength, balance, and endurance that surfing demands.
This list breaks down key bodyweight drills that target your core, legs, shoulders, and coordination. Incorporate them into your weekly routine and you’ll feel stronger, more stable, and more powerful on the board.
Top Bodyweight Drills for Surfers
Each of these drills mimics the physical demands of surfing — from explosive paddling to controlled pop-ups to staying low and stable during turns. They’re simple, scalable, and require zero equipment.
1. Pop-Up Burpees
This surf-specific twist on the classic burpee helps you train for that explosive pop-up movement from lying to standing.
Try it like this:
- Start in a push-up position
- Explode to your feet into a surf stance
- Land low with knees bent and arms up
- Repeat for 30 seconds to 1 minute
2. Plank to Side Plank Rotations
Great for building a strong, stable core — especially the obliques that help with twists and turns.
To do it properly:
- Begin in a forearm plank
- Rotate into a side plank, reaching top arm upward
- Hold briefly, then return and switch sides
- Aim for 6–10 reps per side
3. Jump Squats
Jump squats mimic the quick leg engagement needed during takeoffs and turns. They build lower-body power and endurance.
Here’s how to perform them:
- Stand with feet shoulder-width apart
- Lower into a squat, then explode upward
- Land softly and drop back into your squat
- Repeat for 15–20 reps or 3 sets
4. Push-Up to Downward Dog
This move strengthens your upper body while opening the shoulders — both crucial for efficient paddling and recovery.
Incorporate it into your flow with:
- Start in a push-up position and lower down
- Push back into downward dog position
- Hold for 1–2 seconds, then reset
- Repeat for 10–15 reps
5. Single-Leg Balance Reach
This drill builds ankle stability and balance control — keys to riding waves without wobbling.
Perform with focus and control:
- Stand on one leg, slight bend in the knee
- Reach forward with opposite hand
- Keep hips level and core tight
- Return to standing and switch legs
Tips for Different Proficiency Levels
Whether you’re just starting out or have years of surf experience, these bodyweight drills can be tailored to fit your needs. Here’s how beginners and more advanced surfers can get the most out of them:
- Beginners: Focus on controlled form, slower pace, and shorter sets. Use a yoga mat or soft surface for added comfort and safety.
- Intermediate Surfers: Increase volume and reps. Try combining 3–4 drills into a mini-circuit to simulate surf endurance.
- Advanced Surfers: Add tempo variations or hold positions longer to build control under fatigue. Integrate these into a broader pre-surf warmup or recovery day routine.
- Everyone: Be consistent. Progress comes from regular practice, not intensity alone.
Further Insights for Surf Training
These bodyweight drills aren’t just for dry land — they train your nervous system to move efficiently in the ocean. Movements like rotation, hip drive, and joint stability are all things your body will use during a session, whether you’re paddling, popping up, or carving.
Combine these drills with mobility work, breath training, and actual surf time for a complete, balanced routine. The stronger and more agile you feel on land, the more naturally it will translate to your board.
Takeaway
Training for surfing doesn’t have to be complicated. With just your body and a little space, you can build the functional strength, endurance, and coordination to surf longer, paddle harder, and recover faster. Pick a few of these drills and start today — your next session will thank you.
