However, we all know that a surfboard is only relatively unstable when stationary or slow moving and it becomes increasingly stable with increasing velocity. As such, the board is at its most unstable during the initial power strokes, pop-up and dropping down the wave, but once moving along the wave face, it becomes increasingly stable. When wave riding, the surfer’s movements become less reactive to the unstable board and more proactive in preparation for the anticipated changes of the wave face. This stable platform at speed provides a further rationale for the inclusion of the Olympic and ballistic exercises highlighted earlier.
In the absence of ideal surf conditions, it follows that movement-specific exercises should be included in the land-based sessions. Emphasis should be placed on force-length, force-velocity and force direction and also the avoidance of muscular imbalances. Reported movement-specific exercises are summarized in Table 2 here.
Table 2: Movement-specific surfing exercises
| Exercise | Rationale |
| Press-up with reverse crunch. The athlete should lie prone in the press-up position with a stability ball under both ankles (a suspension system, such as TRX, can also be used). The athlete should perform a press-up followed by a reverse crunch by drawing the knees into the chest. This exercise can be progressed by having just one leg suspended on the ball. | This movement pattern is similar to that during the pop-up. This exercise also helps address left/right asymmetry. Muscular endurance and speed of movement can be developed. |
| Squat thrusts. The athlete should begin in a squat position with the hands on the floor. The feet are kicked back into a press-up position and then immediately returned to the squat position. | This movement pattern is similar to that during the pop-up. This exercise also helps address left/right asymmetry. Explosive power and speed in the pop-up maneuver can be developed. |
| Plyo press-ups with medicine ball. In the press-up position with a medicine ball under one hand, the athlete should perform an explosive press-up so that the hands leave the floor and the ball. The ball should be tapped gently so that the athlete lands with the opposite hand on the medicine ball. | Increases pop-up explosiveness. |
| Pronated pull up. From a hanging position with a pronated grip, the chest is pulled up to the bar. This exercise can be assisted with a band or partner to increase the velocity of the movement. | A closed-chain kinetic exercise replicating the movement pattern of paddling. |
| Assisted muscle up (on rings or bar). From a hanging position, the chest is pulled up to the rings. In a fluid movement, the chest is rolled over the bottom of the rings followed by a press to extended arms. This exercise can be assisted with a band or partner to increase the velocity of the movement. | A closed-chain kinetic exercise replicating the movement pattern of paddling. |
| Alternate arm rope ladder climb. Using a vertical rope-ladder, the body is pulled up the ladder by the arms only. The arms are used alternatively with a pronated grip on the rungs. The range of the reach and pull should be as far as possible (skipping some rungs). This exercise can be assisted with a band or partner to increase the velocity of the movement. | A closed-chain kinetic exercise replicating the movement pattern of paddling. |
The exercise “swim strokes with tubing lying on a stability ball” in table 1 has intuitive appeal; however it is an open-chain kinetic exercise insofar as the hands are pulled towards the body whereas, when paddling, the ideal movement is closed-chain kinetic where the surfer and board are pulled towards the paddling hand. This is obviously based on the paddle stroke being 100% efficient and the reality is probably lies somewhere between the two extremes. Although there is very little research in this area and data are scarce, increasingly strength and conditioning practitioners in the field are advocating the use of closed-chain kinetic exercises such as the pronated pull up, assisted muscle up, and alternate arm rope ladder climb (Table 2). During these exercises, the body is pulled towards the hands.
Periodization
Whilst fickle at the micro level, swells tend to follow seasonal variations with an increased probability of favorable conditions during autumn and early winter. This coupled with competitions and scheduled international surf camps means periodization of training in order to develop optimum performance has been purported to be relevant to surfing. Figure 1 details a hypothetical periodized plan for a surfer aiming to reach peak condition during autumn/early winter in order to take advantage of the ideal surf conditions.
Figure 1: Example periodized plan for surfing. AR = Active Rest; SC = Surf Camp.
During the Base Fitness mesocycle, aerobic power and muscular endurance should be developed. This can be achieved through freestyle swimming, swimming and rowing ergometer training and low-level free-surfing when conditions allow. High repetitions (15+) of squats, presses, rows, pulls and the surf-specific exercises detailed above should also be included. In the strength mesocycle, the goal is to maintain your aerobic power whilst developing strength. The selection of exercises can remain similar to the subsequent cycle, but repetition maximum range should be 10-12.
