How Pro Surfers Train (And What You Can Steal)

Pro surfers make surfing look effortless — but behind those smooth turns and aerials is serious training. Today’s elite surfers are full-spectrum athletes, working on everything from explosive power and balance to breath control and mental focus.

Good news? You don’t need a personal trainer or a championship tour slot to upgrade your own surf fitness. Here’s how the pros train — and what you can steal for your next session.

Training Like a Pro: What’s Actually Involved

Pro surfers don’t just surf. Their training blends land and water work to prepare their minds and bodies for anything the ocean throws at them. Here are the key components of a professional surf training plan — and how to adapt them to your own routine.

1. Strength and Power

Pros focus on functional strength — especially in their core, shoulders, and legs. Exercises mimic surf movement: think pop-ups, rotations, and explosive paddles.

Try these:

Bodyweight circuits (push-ups, lunges, squats, planks)
Resistance band pop-up drills
Medicine ball slams and rotational throws
Surf-specific gym programs like surfskate or BOSU board training

2. Balance and Coordination

Surfing is constant micro-adjustment, and the pros spend time training their proprioception and balance off the board.

Try these:

BOSU ball squats or single-leg stands
Surfskate or skateboard pump drills
Balance board or Indo board flow sessions
Dynamic yoga or martial arts cross-training

3. Endurance and Mobility

Paddling power is key — and so is the ability to recover between sets. Pro surfers use swim intervals, long paddles, and mobility work to stay fluid and durable.

Try these:

Swim laps with breath control challenges
Stretch and foam roll daily (especially shoulders and hips)
Paddle sprints in flat water or on a lake
Vinyasa yoga or Pilates for surf mobility

4. Breathwork and Recovery

Wipeouts and hold-downs are part of the deal. Pro surfers use breath training and recovery tools to stay calm under pressure and bounce back fast.

Try these:

Box breathing or Wim Hof-style cold exposure
Apnea training with breath holds on land
Restorative yoga or meditation on off days
Ice baths or contrast showers after intense sessions

5. Mindset and Visualization

At the top level, mental clarity can make or break a heat. Visualization, goal-setting, and focus drills are just as important as physical workouts.

Try these:

Watch surf clips and visualize yourself in each line
Set micro-goals for each session (like ‘earlier takeoffs’)
Practice mindfulness before paddling out
Keep a surf journal to track progress and feelings

Expert’s Advice

Take it from those who’ve trained with the best — here’s what actually makes a difference in surf-specific fitness. Use these as guiding principles to improve performance without burning out:

Start with bodyweight — master your form before adding weights.
Train your pop-up with speed-focused drills, not just strength sets.
Do mobility work (hips, shoulders, spine) at least 3–4 times a week.
Balance training works best when it mimics surf flow — not just static poses.
Incorporate some form of breathwork weekly to handle longer hold-downs calmly.
Journal your surf sessions to spot patterns and progress areas.
Keep workouts short and consistent — 20–30 minutes 4x/week beats 2 long sessions.
Don’t skip recovery — rest days and sleep matter as much as paddling reps.

Real-Life Tip

Pick 2–3 training elements to start with and make them a weekly habit. Surf more if you can, but don’t underestimate dryland practice. Consistency wins — and even short, smart sessions between surfs can make a difference.

Takeaway

You don’t need to surf like a pro to train like one. Borrow what fits your lifestyle and level — and build your own routine that supports your time in the water. Your body (and your wave count) will thank you.