How to Train Like a Surfer Without Going Near the Ocean

Not every day delivers perfect waves and not everyone lives a quick paddle from the beach. But that does not mean you cannot train like a surfer from your own home. Surfing is all about strength, balance, flexibility, endurance, and flow and you can build all of that without touching the water. Here is how to get surf fit anywhere any time.

1. Get on a Balance Board

If you want to train like a surfer you need to move like one. A balance board is the closest thing you can get to the feeling of riding a wave without actually getting wet. It trains your balance, builds strength in your legs and core, and sharpens your reaction time all essential for surfing.

Tips to make it count:

• Start with a smaller roller like our 5 cm or 8 cm if you are a beginner then work your way up to the 10 cm or 15 cm for advanced training

• Mix it up with a cork ball for rotational movement and a cork dome for explosive fitness drills

• Try surf specific moves like cross steps, bottom turns, and squat holds to mimic real surf stances

Our boards have the biggest roller range in the market so you can keep levelling up instead of plateauing.

2. Build Paddle Strength at Home

Strong paddling is what gets you into waves. Without it you will be left behind in the lineup. Even on dry land you can work the exact muscles you use to paddle - shoulders, lats, triceps, and core.

Tips to make it count:

• Resistance bands: Anchor a band low, kneel on the floor, and pull it back in a paddling motion

• Push ups: Focus on form and keep elbows tucked slightly in to mimic the paddling posture

• Dumbbell rows: Bend forward at the hips, keep your back flat, and row the weight towards your ribcage

Aim for three paddle strength workouts a week so when you finally hit the water you feel like you have an engine strapped to your back.

3. Perfect Your Pop Ups

Your pop up needs to be fast, smooth, and automatic. If it is slow you will miss waves. If it is clumsy you will lose balance before you even start the ride. Practicing on land makes it second nature when you are in the surf.

Tips to make it count:

• Lay on a yoga mat with your hands under your ribs

• Push through your arms, keep your chest up, and spring your front foot between your hands in one motion

• Land in your surf stance with knees bent, weight centred, eyes forward

Level up by practising pop ups straight onto your balance board to simulate real board movement under your feet.

4. Strengthen Your Lower Body Like a Pro

Surfing demands strong legs for carving, pumping, and absorbing wave impact. Without them you will feel wobbly and weak on your board.

Tips to make it count:

• Squats: Bodyweight, goblet, or jump squats all are gold for surfers

• Lunges: Forward, reverse, and side lunges build stability from every angle

• Single leg work: Single leg deadlifts and step ups train balance and power at the same time

Want extra spice Add your balance board into the mix. Try doing squats or lunges on it for an extra challenge.

5. Stay Flexible and Mobile

Flexibility lets you move fluidly on the wave and reduces your injury risk. Surfers need open hips, mobile shoulders, and a flexible spine to twist, turn, and flow.

Tips to make it count:

• Hip openers: Pigeon pose, lizard pose, and deep lunges are your friends

• Spinal twists: Sit or lay on your back and rotate gently to both sides

• Shoulder stretches: Cross body arm stretches and downward dog will keep you loose

Yoga is the ultimate surfer cross training so aim for at least two sessions a week.

6. Train Your Surf Mindset

The ocean can be unpredictable and so can your own head. Staying calm under pressure is a big part of surfing well.

Tips to make it count:

• Practice breath holds to improve lung capacity and stay relaxed in hold downs

• Try guided meditation or mindfulness apps to keep your head clear

• Visualise yourself surfing from paddling into a wave to riding it out in style

7. Do Surf Specific Cardio

A big set is rolling in and you have to paddle hard to make it out. That takes endurance not just strength. Cardio that mimics surf bursts will keep your fitness on point.

Tips to make it count:

• Do short sprints on a bike, treadmill, or outside

• Try circuit training with high intensity intervals

• Combine upper body and lower body moves so your whole body works together

Bring the Ocean Vibes Home

You do not need waves to train like a surfer. By mixing balance board sessions, strength work, flexibility training, and mindset drills you can keep your skills razor sharp and your body surf ready all year long. Grab your Barefoot & Salty board, set up your space, and bring the stoke home.