Surfing Fitness part 4

We are now half way through our training program to enhance your surf specific fitness. Here is part 4. The warm up stays the same as we continue on our way to more fun in the water.

See surfing fitness part 3


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

Week 4

Day 1    

1. Mobility + 5 Take-offs
2. Bike ride: 20 min with medium - high intensity
3. Mobility + 5 take-offs

Day 2   Rest

Day 3

1. Mobility + 5 take-offs
2. One-leg stance on bosu ball (or similar) with gym ball in both hands
→ Passing gym ball powerful straight against a wall or to a partner
→ Standing knee bent and keeping hips in line
→ 3 x 10 reps per leg and no breaks


3. Push-ups with narrow hand placement leaning on table
→ Push up explosively and clap hands together
→ Ensure your core is engaged and you are not arching through your back (neutral position). Elbows are never completely straight. Chest is open.  
→ 3 x 10 reps or till exhaustion and 1 min breaks
→ More difficult: Hand + toes on floor or hands on floor + toes on couch level


4. Mobility + 5 Take-offs

Day 4   Rest

Day 5

1. Mobility + 5 take-offs
2. Squat jumps
→ Parallel foot position, Knees maximum 90 degrees, knees do not reach over toes, jump, arm over head position, then back into starting position
→ 3 x 10 reps or till exhaustion and 1 min breaks
→ More difficult: Jump on stairs or stable box

3. Jumping forward lunges alternating (including arms)
→ Parallel foot position, when lunging forward lead opposite arm forward, front knee does not reach over toes, jump and alternate arm-leg position
→ 3 x 10 reps or till exhaustion and 1 min breaks

4. Kneeling plank with elbows on gym ball
→ Ensure your core is engaged and you are not arching through your back (neutral position). Elbows are placed on ball. Chest is open. Slowly roll out as far as core is able to hold position and return to starting position.
→ 3 x 10 reps or till exhaustion and 40 sec breaks
→ More difficult: On toes instead of knees (plank)

5. Mobility + 5 take-offs

Day 6+7   Rest

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