Surf Fitness

The basis for any surf sport is good physical and mental surf fitness. We’ll tell you how to keep fit if you have a longer break from surfing and how you can improve your surf fitness. We give you the best tips so you can get the most out of your next surf session. In this blog, we talk about “surfing” and “surf fitness,” referring to training for all surfing disciplines. You can also read more about this in our blog“Surf sports – an overview of the most popular types“.

1. How do I keep fit during a surf break?

Consistency is key when surfing – the more often you hit the waves on your surfboard, the easier it is to maintain your fitness level. But when the sea is far away and the longing is great, you have to turn to alternatives to keep fit for the next surf trip. The extreme sport of surfing requires a combination of strength, endurance, balance and stretching to achieve a sufficient level of fitness.

2. Condition as a basis: Endurance training for surf fitness

Various endurance training sessions not only clear your head, but also create an important foundation for successful surfing. Fitness is essential when surfing in order to be able to paddle long distances and maintain balance on the board.. Popular fitness training includes jogging, swimming, or cycling. The big advantage: With most endurance sports, you can be outdoors with the sun on your face.

3. Coordination - train your sense of balance

Also, balance can be trained on land during a surfing break. Many surfers also enjoy skateboarding and longboarding to get a taste of the feeling of freedom you get in the water. Surf skates are perfect for training turns, e.g. for surfing, on land. Balance boards in various shapes, such as those from Turtle Board, are also perfect for surf workouts. This piece of sports equipment trains your coordination and sense of balance. It also strengthens your leg muscles and is great fun!

4. Muscle training for more strength

While surfing, many muscle groups are engaged. It is therefore important to keep working your muscles during a surf break. Many surfers have a routine of going to the gym as a result. But numerous home workouts also do the job – whether dumbbells, pull-up bars or just your own body weight, there are numerous ways to work out at home. Where there’s a will, there’s a way!

5. More flexibility with yoga and stretching exercises

For a successful surf session with plenty of stoke, the importance of stretching exercises to prevent painful muscle tension and soreness should not be underestimated. Stretching should also be integrated into your surf workout. Pleasant stretching exercises or extensive yoga sessions help to stretch your body and provide general relaxation. Numerous yoga videos for all levels can be found online and yoga classes are also offered in many fitness studios.

6. Special surf training for certain surf sports

As surfing challenges the whole body, full-body workouts are ideal for staying fit. The aim is to train several muscle groups at the same time. Popular exercises include the plank, side plank, superman, mountain climber, push-ups, pull-ups and lunges.

Whether it’s surfing, kitesurfing, rapid surfing, or windsurfing, when planning your surf workouts, make sure not to train the same muscles every day, so that muscle groups can recover and avoid being overstrained. You can focus on your upper body for better paddling for a day and train your arms, shoulders, and upper back. For increased balance on the board, you can challenge your abdominal and leg muscles the next day. For surfing, there are also various exercises to perfect your pop-up. There are “home SUPs” for stand-up paddling, which allow you to train in your living room while dreaming of the sea.

You can also practice surfing perfectly in standing waves if the sea is too far away. This special form of surfing has established itself under the name “rapid surfing”. Read all the details here in our blog“Rapid Surfing“.

7. Mental surf training

While surfing (no matter which surfing discipline), not only strength, endurance, and balance are trained, but numerous mental values are also conveyed through the sport. High waves and wipeouts can be very intimidating – but facing your fears requires a lot of courage and self-confidence. Also discipline, regularly going surfing even on cold days, and staying true to a healthy lifestyle can be strengthened through surfing. Many surfers also feel a strong connection to nature, as well as a fundamentally positive attitude and gratitude. During guided meditations, you can practice these values precisely and prepare yourself not only physically but also mentally for your next surfing adventure. Many fitness trainers and personal surf coaches, like Sascha Lange, offer guided meditations to unlock the maximum potential in surfers. Complex jumps, such as those in kite- or windsurfing, need to be mentally trained. As depicted in the image above, you can break down a jump into individual sequences and replay this “movie” in your mind’s eye repeatedly before executing the jump in the water. It is often helpful to watch and analyze the sequence of a maneuver from a surfing magazine or a surfing book several times in preparation to memorize all the movements. The mental training will help you cope with difficult maneuvers on the water!

8. Nutrition tips for surfers - the most important things in a nutshell

Surfing burns a lot of calories, which is why a balanced and healthy diet is essential for successful surfing. Healthy carbohydrates such as brown rice, potatoes, oatmeal, quinoa or couscous provide you with enough energy for your surf training. Protein products should also be included in your diet to nourish your muscles. Chicken, eggs, fish, mushrooms and nuts, for example, provide healthy proteins and valuable minerals. Any healthy diet for surfers should of course include fruit and vegetables. Here you can let off steam and give free rein to your cooking skills. Tip: Don’t eat anything too heavy before a surf session or training session – a smoothie or fruit salad is not too heavy on the stomach and still provides enough energy. Afterwards, the buffet can be opened!

9. Learning videos for anytime & anyone

In the jungle of internet offerings for fitness workouts, there is a huge selection to discover, including many videos to help you maintain your surf fitness. So you can simply roll out your fitness mat at home or on vacation and enjoy a workout or yoga session to take a break from the hustle and bustle of everyday life. Various videos by yogis such as Mady Morrison ensure flexibility and relaxation. Workout videos specifically for surf training are offered online by surf coach Sascha Lange. Take a look and see for yourself: langepersonaltraining.de

In addition to the offered learning videos, it can also be extremely helpful if, for example, you are professionally filmed during surfing at a surf school. The video is then analyzed and discussed with the surf coach after your surf session to better prepare you for the next surf session. Besides videos, photo sequences also help, for example, those taken by a friend of yours while surfing. In our blog“Surf photography…” you can find out more about the topic. Much of what is written there about surf photography also applies to creating videos.

10. Personal online training

In the age of the internet, you don’t even have to muster the energy to go to the gym to stay fit for surfing. It’s also very easy to do from home! Are you lacking the motivation for it? Then try online training: Surf coaches like Sascha Lange accompany you online during your workouts to give you direct feedback and motivation. The advantage: You can also train from anywhere – from the comfort of your own home or during your surf tour!

11. Professional surf coaches for individual training

Professional surf coaches are trained to help surfers of all levels with their surf training. Professional surf coach Sascha Lange has turned his passion into a profession and accompanies surfers of all kinds on their surfing career. Sascha offers various packages to help surfers optimize their skills. Whether beginners, advanced surfers, or professionals, a personal training and nutrition plan can be created for any goal. Meditations, surf workout videos and sleep optimization are also part of Sascha’s program.

12. Awesome surf fitness training

For the true adventurers looking for intensive surf training, there are some wicked options. In apnea diving, athletes glide into the depths of the sea without an oxygen tank. This type of diving requires intensive training and a well-developed breathing technique. This is the only way to slow down the heartbeat and hold your breath for several minutes. The diver wears a fin for support and dives along a rope into the depths – sometimes up to 60-80 meters! The ability to hold your breath for a long time and conserve oxygen is a huge advantage in surviving strong wipeouts more easily.

Carrying stones underwater can also be described as extreme. In this activity, athletes run along a specific route on the ocean floor while carrying a large stone in their arms. Very intensive training for a lot of strength and stamina.

For surfers who want to know it precisely: For big wave surfing, one should be an excellent swimmer and undergo thorough preparation. If the leash rips and the board is lost, in the worst case scenario, the entire distance to the beach may need to be swum amidst large sets. Breathing exercises, wipeout training, and diving with dumbbells are also part of the daily routine.

13. Tips and tricks for surf training in everyday life

Our top 10 tips on how you can successfully incorporate your surf training into your daily routine:

1. Routine is the be-all and end-all
Once your surf training has become a habit, you won’t be able to imagine your everyday life without it. The 21/90 rule helps here: It takes three weeks to develop a habit and three months for it to become a permanent part of your lifestyle.

2. Continuity ensures success
One day it’s a two-hour workout and the next day it’s a short walk in the park – no matter how long or intense your fitness routine is each day, as long as you keep working towards your goal, you’re taking huge steps towards success. Just a few minutes of exercise a day can be enough to keep you fit!

3. Prevent boredom with variety
Add variety to your surf workouts! Go jogging one day, then enjoy a hike with friends the next, or would you prefer to go to the gym and do some yoga to relax? So your surf training will never be boring!

4. Find your fitness buddies
Make a date with friends to do sports! It’s simply more fun together and there’s plenty of motivation too.

5. Flexible sports
Find sports and fitness exercises that you can do at flexible times in your day. This way you can incorporate even a short training discipline into stressful days. Even in bad weather, you can switch to plan B and work out during a home workout, for example.

6. Cleverly incorporate fitness into your daily routine
Grab your bike for a shopping trip, walk to work or take the stairs instead of the elevator – every little bit counts!

7. Listen to your body
After a long day, you sometimes lack the motivation to do a fitness workout. Such days are perfect for meditative yoga such as yin yoga – relax your body and mind so that you can hit the ground running again the next day!

8. Fitness apps for more motivation
There is a huge selection of fitness apps to track your progress and set new goals. Even small successes provide plenty of motivation to continue training. You should only look back to see how far you have already come!

9. Fitness in the office
Swap your desk chair for an exercise ball – this strengthens your abdominal muscles and can even improve your posture. A standing desk, walks during your lunch break or short stretching exercises in between also help to integrate surf fitness into your everyday life.

10. There is a surf community everywhere
Find like-minded surfing enthusiasts in your area – so you can work together on your surf fitness and improve your surfing. In many cities, there are, for example, surfskate groups where you can meet like-minded people to train with the surfskate, for instance, on your turns. Who knows, maybe the next surfing trip is already close!

We hope that this blog has given you a good overview and top tips for your surf fitness. We will continue to expand this blog in the near future to give you more details.

We wish you above all a lot of fun during your training and a successful next surfing session!

Stay tuned and keep fit!

Your Stoked Zone