What exercises help with the pop-up on the surfboard?


The Squat Thrust Exercise will help tremendously with the pop up on the surfboard! You can twist your hips and land sideways, but make sure to hold the position for about 2-3 seconds to help create muscle memory. Sit back onto your heels and keep your chest up and shoulders back. Imagine yourself on a surfboard and squeeze your glutes and abs so you don't "fall off the board". Do 3 sets of 15-20 and you can superset with slow squats on a bosu to increase stability strength and improve core performance. You should see improvement if you continue 1-3 times a week for 4 weeks and stay consistent. Happy Surfing!

Performing movements to strengthen the chest, triceps, and core in sport-specific positions will improve the pop-up on the surfboard. This surfing pop-up movement is similar to a burpee movement except the feet land sideways by turning the hips. It requires strength in the chest, triceps, and core. Perform 3 sets of 10 repetitions of plyometric push-ups to help develop explosive power in the upper body that will allow you to quickly pop-up when surfing. To perform plyometric push-ups, start in a traditional push-up position with the core activated by contracting the glutes and drawing-in the stomach to spine. Quickly lower your body down and then explosively push-up. Your hands should leave the ground and then land back in the starting position. Immediately repeat this movement 10 times and rest 90 seconds between sets. Plyometic push-ups are a very high-intensity exercise, so if you are not ready for this type of movement then do regular push-ups with a fast tempo. Follow the push-ups with 3 sets of 10 repetitions of pop-ups performed on the ground; rest for 60 seconds between sets.

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