Sports training
Strength workout for surfers: pull-ups, dips, pop-up power, shoulders and landings
Faster paddlers pull harder: in competitive surfers, pull-up strength relative to body weight went with sprint-paddling speed, and in a small trial, 5 weeks of heavy pull-ups and dips made 17 surfers faster over 5 to 15 metres and over 400 metres. Pop-up speed goes with upper-body strength, and landing well goes with ankle range and leg strength. This session puts those together, with the external rotation and upper-back work proposed for surfers' shoulders, though not yet tested. No exercise programme has been tested on surfing injuries, and the sea's dangers need the RNLI's advice, not strength. You need a pull-up bar, dip bars, a dumbbell or kettlebell, a light resistance band and a low step.
Warm-up
- Arm circles10 each wayBeginner · Shoulders, Back · 3D demoEasyHarder: Shoulder CARs (controlled articular rotations)
- Intermediate · Shoulders, Back · 3D demoA light band, shoulders downEasier: Prone Y-T-W raisesHarder: Tuck back lever
- Scapular pull-up2 × 5Intermediate · Back, Shoulders, Forearms · 3D demoHang, then pull your shoulder blades down without bending your elbowsEasier: Assisted pull-up (machine)Harder: Pull-up
- Intermediate · Abs, Shoulders, Hamstrings · 3D demoWalk your hands out and backEasier: Forearm plankHarder: Plank walk-up
Paddling strength
Rest 2 to 3 min between sets
- Pull-up4 × 3 to 5Advanced · Back, Biceps, Forearms · 3D demoHeavy: add weight once 5 good reps are easy. Can't do 3? Use band-assisted pull-upsEasier: Assisted pull-up (machine)Harder: Weighted pull-up
- Parallel bar dip4 × 3 to 5Advanced · Triceps, Chest, Shoulders · 3D demoLower under control only as far as your shoulders are comfortable; push-ups instead if dips hurtEasier: Bench dipHarder: Ring dip
Pop-up power
Rest 90 s between sets
- Plyometric push-up3 × 4Advanced · Chest, Triceps, Shoulders · 3D demoPush up fast so your hands leave the floor; land with soft elbowsEasier: Push-upHarder: Clock push-up
- Burpee3 × 4 fast pop-upsAdvanced · Quads, Chest, Shoulders · 3D demoFrom lying on your front, push hard and land in your surf stance, with no jumpEasier: Mountain climbers
Shoulders and upper back
- Standing band external rotation2 × 12 to 15 each armBeginner · Shoulders, Back · 3D demoElbow at your side; slow on the way backHarder: Side-lying external rotation
- Prone Y-T-W raises2 × 10 of the T and the YBeginner · Back, Shoulders, Neck · 3D demoThumbs up; about 5 seconds each wayEasier: Wall angelHarder: Bent-over reverse fly
- Band row2 × 12Beginner · Back, Biceps, Shoulders · 3D demoElbows to your sidesHarder: Supported single-arm dumbbell row
Legs and landing
- Dumbbell goblet squat3 × 6 to 8Intermediate · Quads, Glutes, Abs · 3D demoSit down between your heelsEasier: Bodyweight squatHarder: Back squat with bands
- Snapdown to athletic landing2 × 5, hold each landing 2 sBeginner · Quads, Glutes, Hamstrings · 3D demoDrop fast, land quietlyHarder: Box drop landing
- Single-leg hop and stick2 × 5 each legIntermediate · Quads, Glutes, Calves · 3D demoStick the landing with your knee over your middle toesEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding
Trunk
- Side plank2 × 20 to 30 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoHips highEasier: Knee side plankHarder: Side plank with leg lift
- Prone swimmers2 × 8Advanced · Back, Shoulders · 3D demoLift your chest a little and sweep your arms; smooth, not forcedEasier: Shoulder dislocates with a strap (pass-throughs)Harder: Scorpion pose (Vrschikasana)
Tips
- Twice a week. A 5-week block before the season or a trip is the length that was trialled.
- In the water, once or twice a week, swap some free surfing for 10-second sprint paddles or hard 30-second paddles: 5 weeks of either improved paddling in teenage competitive surfers.
- Keep heavy pulling away from the day before a big surf (our suggestion). A board with more volume makes paddling cheaper.
- Shoulder pain that lasts after paddling: see our shoulder impingement and rotator cuff guides.
- Under-16s: bodyweight pull-ups and push-ups with a coach watching, rather than added weight.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the strength workout for surfers: pull-ups, dips, pop-up power, shoulders and landings take?
About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A band, Pull-up bar, An anchor point, A dumbbell, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 12 of its 17 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.