Best Exercises to Build Surfing Endurance

Best Exercises to Build Surfing Endurance

Surfing is an exhilarating sport that demands strength, balance, and endurance. Paddling through waves, popping up quickly, and maintaining stability on your board requires both cardiovascular fitness and muscular stamina. If you want to improve your surfing performance and stay out in the water longer, incorporating the right exercises into your routine is key.

Here are the best exercises to build surfing endurance and help you catch more waves with less fatigue.

 

1. Swimming 

Swimming is the closest dryland equivalent to paddling. It builds shoulder, back, and core endurance while improving lung capacity.

Freestyle (Front Crawl) – Mimics paddling motion.

Butterfly Stroke – Strengthens explosive power for pop-ups.

Interval Training – Alternate between sprints and steady laps to simulate wave paddling.

Tip: Aim for 3-4 swim sessions per week, focusing on distance and speed.

 

2. Burpees 

Burpees improve explosive power, endurance, and cardio—essential for quick pop-ups and paddling stamina.

Standard Burpee – Drop into a push-up, jump up explosively.

Surf Burpee – Add a lateral jump at the top to mimic board movement.

Tip: Do 3 sets of 15-20 reps with short rest periods.

 

3. Paddle-Specific Exercises 

Since 80% of surfing is paddling, strengthening your back, shoulders, and arms is crucial.

Dumbbell Rows – Strengthen lats and rhomboids.

Resistance Band Paddle Simulation – Mimic paddling motion with bands.

Pull-Ups – Build upper-body endurance.

Tip: Perform high reps (15-20) with moderate weight for endurance.

 

4. Surf-Specific Cardio 

Long sessions in the water require strong cardiovascular endurance.

Running (Sand Running for Extra Challenge) – Builds leg and lung stamina.

Cycling (HIIT Sprints) – Improves explosive power.

Rowing Machine – Simulates paddling while engaging the core.

Tip: Mix steady-state cardio (30+ mins) with HIIT intervals for best results.

 

5. Core & Balance Work 

A strong core helps with balance, pop-ups, and wave riding stability.

Plank Variations (Side Planks, Dynamic Planks) – Build endurance.

Stability Ball Exercises – Mimic the unstable surfboard feel.

Yoga (Vinyasa Flow or Surf Yoga) – Improves flexibility and breath control.

Tip: Hold planks for 60+ seconds and incorporate balance drills daily.

 

6. Box Jumps & Plyometrics 

Generating speed on a wave requires strong, explosive legs.

Box Jumps – Improve vertical pop-up power.

Lateral Jumps – Mimic quick foot adjustments on the board.

Squat Jumps – Build endurance in quads and glutes.

Tip: Do 3 sets of 10-15 reps with controlled landings.

 

7. Breath Training 

Breath control is critical for duck diving and wipeouts.

Static Apnea Training – Hold breath for increasing intervals.

Dynamic Apnea Swimming – Swim underwater for distance.

Diaphragmatic Breathing Exercises – Strengthen lung capacity.

Tip: Practice CO₂ tolerance tables to extend breath-holding time.

 

Final Tips for Building Surfing Endurance

Consistency is Key – Train 3-5 times per week.

Mix Strength & Cardio – Balance paddling endurance with explosive power.

Recover Properly – Stretch, hydrate, and rest to avoid burnout.

By incorporating these exercises into your routine, you’ll paddle longer, pop up faster, and surf harder without gassing out.