Why is it important to prepare physically before the surf season?
Are you a surfer, or planning to become one as soon as the sun returns to Lacanau? Physical preparation for surfing is more than a bonus — it is an essential step to enjoy the waves safely and perform at your best. Whether you are a beginner or an experienced surfer, preparing your body before the season helps improve your balance, strength, reactivity, and reduces the risk of injury.
In this article, we explain why investing in training is essential, the benefits in terms of fitness, safety, injury prevention, and muscle strengthening, and how to do it effectively.
What are the risks when surfing without preparation?
Surfing: a demanding… and risky sport
Surfing is not a harmless leisure activity. It is considered an extreme sport due to the forces involved, the unpredictability of waves, possible collisions, and the physical demands of paddling, balance, and maneuvers. Injuries are common when the body is not properly prepared.
Most common types of injuries
- Shoulder injuries caused by repetitive paddling
- Knee and ankle problems, frequently stressed during take-offs and turns
- Lower back and cervical spine injuries due to repeated back extension or impacts with the seabed
- Cuts, bruises, or sprains caused by the board, the ocean floor, or falls
Why an unprepared body increases risk
Without preparation:
- Core muscles (back, legs, abdominal-lumbar area) are too weak to absorb shocks
- Poor balance, flexibility, and proprioception reduce stability on the board
- Insufficient cardio fitness and muscular power increase fatigue during paddling and maneuvers
An unprepared body becomes vulnerable. Proper physical preparation can make all the difference.
Concrete benefits of surf-specific physical preparation
Improved balance, flexibility, and proprioception
Studies show that surfers often have better postural stability, flexibility, and balance than non-surfers. Balance exercises (stabilization, proprioception, core training, unstable boards, etc.) help control your center of gravity when the board rocks, the wave breaks, or during maneuvers.
Muscle strengthening, power, and explosiveness
A program targeting the core (abs, lower back, hips) and lower body improves power, drive, and stability: essential for paddling, fast take-offs, balance on the board, and turns.
Endurance, cardio, and recovery
Surfing alternates intense phases (take-offs, cutbacks, airs) with long paddling periods, which require solid endurance. Cardio training (intervals, swimming, rowing, circuits) improves fitness, prevents early fatigue, and makes you more reactive.
Regarding recovery, a well-prepared body recovers faster, tolerates long or repeated sessions better, and reduces overuse injuries.
Injury prevention and long-term protection
Strengthening the core, joint mobility (shoulders, spine, hips), flexibility, and proprioception help prevent chronic injuries (tendinitis, low back pain, joint pain) and acute accidents (falls, collisions).
Structured physical preparation before the season is an investment in your longevity and safety while surfing.
How to structure an effective surf fitness program
The pillars of a good program
A good surf training program should combine:
- Upper body and leg strengthening (core training, squats, lunges, stability exercises)
- Balance and proprioception work (unstable boards, TRX, imbalance drills)
- Flexibility and joint mobility (stretching, shoulder, hip, and spine mobility)
- Cardio and endurance training (swimming, rowing, jogging, cardio circuits)
- Surf-specific preparation: paddling simulation, dynamic stance, leg-arm coordination
This comprehensive approach allows balanced strengthening without muscular imbalance and prepares the body for real surfing demands.
Example of an 8–12 week preseason cycle
| Phase | Main Objective | Typical Content |
|---|---|---|
| Weeks 1–4 | General strength + cardio base | Squats Core training Lunges Swimming 2–3x/week Cardio circuits |
| Weeks 5–8 | Surf specificity + proprioception | Dynamic core work Balance boards Paddling drills Shoulder and spine mobility |
| Weeks 9–12 | Intensity & versatility | Lower-body plyometrics Sprints Long endurance sessions Deep stretching |
This type of protocol, of a reasonable duration (8 to 12 weeks), is inspired by studies showing the benefits of regular body and leg training on performance.
Tips to stay motivated and avoid mistakes
- Vary your sessions: mix cardio, strength, mobility, and proprioception to avoid monotony.
- Focus on movement quality: proper execution reduces injury risk.
- Don’t forget recovery and stretching: a flexible body fatigues less and recovers better.
- Include surf-specific exercises: paddling drills and surf stance preparation.
Surf fitness = better safety + better performance
Limit the risk of serious injuries
Surfing has serious hazards: collisions with the board, contact with the seabed, sudden movements, exceeding personal limits. Proper preparation reduces these risks by strengthening vulnerable areas (shoulders, spine, knees) and improving posture, balance, and reactivity.
Prevention programs combining strength, flexibility, coordination, and endurance are proven to reduce surf-related injuries.
Enjoy every session more
When your body is ready, you ride waves more smoothly, handle turns better, and gain confidence. Physical preparation becomes an investment for performance and enjoyment rather than a constraint.
An advantage even for beginners
Even beginners benefit from preseason training:
- Approach paddling without pain
- Develop balance reflexes
- Gain confidence on the first waves
- Minimize soreness, sprains, and impact-related injuries
Physical preparation before returning to surfing at the start of the season is not just an “extra”: it is a key factor for success, enjoyment, and safety. By strengthening your body and improving your balance, mobility, and endurance, you optimize your performance, significantly reduce the risk of injury, and fully enjoy the waves. You can also read our article: Winter surfing – how to stay in shape during the cold season.
Do you want to take surf lessons in Lacanau? Then book your next sessions now with Ocean Ride.
Frequently Asked Questions
Surfing heavily stresses the back, shoulders, legs, and balance. Preseason training improves power, stability, and recovery, letting you get the most out of every session.
2–4 sessions per week, alternating strength (core, legs), mobility/stretching, cardio, and balance exercises. The goal is progress without overloading the body.
Yes. Studies show core and lower body work improves stability, reduces imbalances, and protects the back, knees, and shoulders, lowering the risk of chronic and acute injuries.
Absolutely. Core, bodyweight strength, cardio, and mobility exercises can be done at home or in a gym. Consistency, quality, and gradual progression are key.
