Surfing fitness part 3

Last week we provided you with week 2 of 6  to improve your surfing fitness. Now we are into the third week. The warm up stays the same as we continue on our way to more fun in the water.

See surfing fitness part 2


We recommend to warm-up/mobilise before every surf and training session. Maybe you have already a warm-up routine that you feel comfortable and well prepared with. If that’s not the case we recommend the mobility (range of motion) exercise shown below as it includes all surf related muscle groups and represents a great routine.

This material is part of a whole mobility program created by Benjamin Heizmann

We advise to do this routine prior to and after each training. So every day is meant to have this pattern: 

Mobility – Training – Mobility

Additionally you should do 5 take-offs at the end of your mobility exercise. Perform the take-off the way you learned it and focus rather on the right technique than on speed.


All exercises will include a description and depending on the type of exercise number of repetitions or amount of time and sets as well as the break time in between sets.

Example 1: Push-up 3 x 10 + 30 sec = 3 sets of 10 repetitions per set + 30 sec breaks

Example 2: Plank 2 x 30 sec + 25 sec = 2 sets of holding the plank position for 30 seconds each set and have 25 sec breaks in between the sets

Example 3: Bike ride Intensity: Low – Medium – High

  •             Low = Breathing slightly faster
  •             Medium = Sweating, out of breath
  •             High = Full speed and intensity

Many exercises are displayed with different degrees of difficulty. Try the one that you think is right for you at first set and adjust for the second one if necessary.


This program is meant to be done anywhere you like. This is why we tried to reduce the number of training tools to a minimum.

  • Matt
  • Gymnastic ball
  • Bosu ball or similar (A towel folded a few times works as well as long as we create an unstable surface)


Here is week 3 of 6. We put out the exercises for each following week every Saturday.
You should allow 20-30 minutes per training day.

Week 3        

Day 1    

1.    Mobility + 5 take-offs
2.    Swimming (preferably open ocean) or surfboard paddling
→ 20 min with low - medium intensity
→ When swimming freestyle, breast only when recovery needed
3.    Mobility + 5 take-offs

Day 2   Rest

Day 3

1.    Mobility + 5 take-offs
2.    Dynamic one-leg stance on bosu ball (or similar)
→ Cross over right hand to left toes and vice versa, alternating
→ Standing knee bent and keeping hips in line
→ 3 x 10 reps per side and no breaks


3.    Push-ups on bosu ball on couch level
→ 3 x 10 reps or till exhaustion and 45 sec breaks
→ Ensure your core is engaged and you are not arching through your back (neutral position). Hands are placed on side of ball. Elbows are never completely straight. Chest is open.
→ More difficult: Ball on floor or ball on floor + toes on couch level


4.    Mobility + 5 take-off

Day 4   Rest

Day 5

1.    Mobility + 5 take-offs
2.    Lunges forward with gym ball in both hands
→ Parallel foot position and hands over head, when lunging forward lead gym ball across the front leg, front knee does not reach over toes, then back into starting position
→ 3 x 15 reps per side with no breaks


3. Side lunges with gym ball in both hands
→ Parallel foot position and hands in front, when lunging lead hands to the side and twist back leg (rotation, front knee does not reach over toes, weight over heels, push back from side leg into parallel stance
→ 3 x 15 reps per side and no breaks


4. Revers bridge on gym ball
→ Shoulders on gym ball, hip pushing upwards, slowly moving over shoulder blades from one side to the other, shoulders stay parallel to the floor
→ 3 x 30 sec and 20 sec breaks


5.    Mobility + 5 take-offs

Day 6+7   Rest

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