The muscles involved in surfing are best strengthened through surfing; just look at swimmers’ and surfers’ bodies and you see strong backs, shoulders, torsos and arms. Yes, other activities do help, but for the most part the actual movement of surfing and swimming will develop functional strength, and this is what you want. So, when there is surf, surf. The second-best option is to swim. Use a surfing coach who is experienced in surfing, sport specific training and is a swimming expert.
A great idea is to perform basic strength movements combined with water activities on the beach (or poolside) to aid strengthening for competition or improved performance. Please remember to consult with your physician before undertaking any movement program. A good option is circuit training specific to the demands of professional surfing and should only be performed after medical clearance and with a surfing coach.
For Example.
-Lye on the sand at water’s edge
-Quickly Pop to feet (Mimic a surfing ‘pop up’)
-Run or wade through small shore break waves duck diving (surf live saving style) and swim out to shore break area or equivalent distance if no waves
-Get your breath and then body surf or swim in.
-Recover and repeat a number of times.
You can also perform this same drill with a board. Remember surfing is about creating speed on the wave with the ability to quickly recover while paddling and preparing to power up again. In order to develop the correct form of strength avoid training nonstop without some recovery time.
When you surf, you use your entire body and by performing body weight exercises you are more likely to remain in balance and improve flexibility at the same time. Chin ups, press ups, yoga down dog, Pilates, core work, skipping, boxing, wobble boards, ankle stability boards etc., are all used by a professional surfing coach because they all involve your entire body and move the body in all planes of motion. This is crucial for surf performance, especially if you are wanting to compete or are already on the ASP world tour. Specific surf exercises that strengthen your entire system will be much more beneficial than generic strength training.
Remember, you do not want to put on too much muscle, your goal is strength, strength endurance and power, not bulk. Work with a professional surfing coach who knows what they are doing, otherwise you can create imbalances and inflexibility therefore surf slower not faster.