3 Surf Fitness Tips That Will Help You Double Your Wave Count

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surf fitnessAre you heading off on a surf trip in 2015?

Today I would like to share with you 3 surf fitness tips that will double your wave count and improve your surfing.


When you go on a surf trip and the waves are pumping, there’s no doubt you’ll want to maximise your time in the water, keep your energy levels high & your decision making ability at its peak. In order to achieve this, you need to keep your blood sugar levels stable. If you don’t, there’s a good chance you’ll be back on the boat/hotel room exhausted before everyone else.

Not eating regularly is a form of stress. It will make you more prone to injuries or breaking down (just like a car that runs out of fuel) and it will seriously slow down your recovery. As hard as it might be at times, come in from the surf, have a snack, re-hydrate and get back out there once it’s digested.

If the waves are pumping, you do not want to eat a meal too close to paddling out. Your digestive system breaks food down and delivers nutrients to every cell in the body via your bloodstream. Your bloodstream also carries oxygen around your body.

If you eat too close to surfing, a good portion of your blood will be busy pooling in your stomach to help with digestion, this will have you feeling really bloated, make your heart rate high and make the breath-hold situations very uncomfortable.

Check out Easy Surfing Fitness program that includes heaps of surf nutrition guidelines, recipes and nutrition advice.


As well as loosening and stretching before a surf, this simple activity willsurf fitness activate parts of your brain that control balance, whilst activating receptors on your feet that allow good rail-to-rail surfing.

  1. Stand on one leg.
  2. Bend the other leg at the knee and bring knee just higher than your waist, activating your core.
  3. Watch a peeling wave or a surfer on the wave using only your eyes to track the wave i.e. keep the rest of your head and next still.
  4. Repeat on other leg. It’s also a great time to visualise how you would be tearing apart that wave!

See more warm-up, stretching and post-surf routines here.


Each time you paddle out the back, use that time wisely to get yourself into a peak state both physically as well as mentally. Whether you are challenged because the surf is big, because someone just dropped in on you or because you just wiped out, what you do next is going to set the tone for the rest of your surf. Your breath can be used to restore balance to the body & mind simultaneously.

I could write a book about the breath but the simplest tip I can give you is to breathe with a rhythm. You can do this by counting in your mind: take a 4-count to breathe in, then take a 4-count to breathe out. At a high heart rate, you can expect your count to be lower than when you are relaxed, but you apply the exact same concept no matter what state you are in.

surfing fitnessFocus on lengthening the count as the heart rate drops and balance is restored. A more rhythmic heart beat minimises internal stress on the nervous system, allowing greater control and performance – mentally and physically.

If you need a step-by-step plan of exactly what to do including workout frequency, exercises, sets, reps, cardio, stretching, plus more, then Easy Surfing Fitness has an action plan for you.

Here is a surf fitness program that helped hundreds of surfers that we coached to take it to the next level. Click here to find out more.

downloadTry out this awesome pre-workout smoothie to get you going:

This refreshing drink is full of antioxidants and vitamins. You can also modify the recipe by substituting avocado for Greek yoghurt (to increase the protein amount) and even add some chia seeds.

Add all ingredients into a blender and whiz. The below amounts make 2 goodBV7889 servings:

  • 3 cups of frozen white grapes
  • 2 packed cups of baby spinach
  • 1 and a half cup of quality green tea, cooled
  • 1 medium ripe avocado
  • 2 teaspoons of honey to add a bit of sweetness if you want

If you liked this blog, you will love the full workout and nutrition guide.

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One Comment

  • i M TOO FAT but paddle surfing is my dream for gaining big stomach i cant surfing anymore thanks for gives this tips for fitness i am really appreciate about your recommended juice i will follow this tips 2 months .

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