It’s been said that the best way to improve your level of surfing is to simply surf more. Indeed, no other exercise, physical activity, or even board sport can accurately replicate the riding of a wave. Even when you are able to surf, the difficulty of building muscle memory through repetition is compounded by the fact that no two waves are alike. However, when you aren’t able to get in the water to surf, there are several cross training techniques you can practice to help improve your strength, flexibility, and muscle memory that can help take your surfing to the next level.
Yoga and Pilates (for flexibility and core strength)
Increase your flexibility, particularly in your hips, is key to performing your best in the water and avoiding injuries. The act of surfing requires twisting and bending your body in several different directions very quickly. In order to prepare for these unorthodox body positions, many avid surfers regularly practice yoga and/or Pilates. Yoga poses that focus on the back, shoulders, and hips are particularly beneficial to surfers. For additional conditioning, muscle control, and core strengthening, Pilates is a great training option.
Swimming, Running, and Biking (for cardio)
Surfers need to be good swimmers. It seems like common sense, but very few recreational surfers actively train to improve their swimming level. In addition to improving your shoulder strength and increasing your safety in the water, swimming is a great way to boost your cardiovascular output. Other traditional cardio exercises like running and biking will also help, but for surfers wanting to improve their level of cardio, swimming is the best option. To keep things exciting, some people choose to incorporate interval training when they aren’t able to surf – for example, a swim-run-swim routine composed of a 50m swim, a 5 minute jog, and then another 50m swim.
Snowboarding, Skateboarding, and Wakeboarding (for balance and board-specific muscle strength)
In surfing, there are a host of stabilizing muscles that are rarely used in any other sport or physical activity. The best way to mimic the movements of surfing, and thus strengthen some of those muscles, is to practice other board sports when you aren’t in the ocean. Snowboarding and wakeboarding are some good alternatives to surfing, as is riding longer skateboards that are designed to carve in a flowing, side-to-side style that simulates the movement of a surfboard on a wave. Practicing other board sports will also help to improve your balance, as will training with specialized balance-improving equipment such as an Indo Board Balance Trainer or exercise ball.
photo: Jaimal Yogis