Surfing demands more than just riding waves; it requires a finely tuned body capable of executing fluid movements with precision and ease. If you have the foundational requirements of being able to do a pain-free deep squat, push-up and are able to pike your hips up while bringing your feet forward in one fluid motion, surfing itself will be your best teacher. Many beginner surfers however, do not have these base requirements and would benefit from these strength and conditioning techniques. By delving into five key strength and conditioning techniques, we unlock the gateway to a seamless pop-up by optimising your hip mobility, pushing strength, and integrating hip-flexion-core-flexion, enabling you to smoothly bring your feet under your hips. By dissecting the essential components of this skill, this article aims to equip both novice and seasoned surfers alike with the knowledge and tools necessary to elevate their performance on the waves. So, whether you’re just dipping your toes into the world of surfing or seeking to refine your technique, read on for tips in mastering the art of the pop-up.
The sequence to improving your pop-up involves;
Mobility & Joint Health
Before diving into surfing techniques, it’s crucial to assess your body’s mobility and joint health. Start by evaluating your hip internal and external rotation, hip flexion, and ankle flexion. Attempting to force extensive joint motions where they are limited can lead to discomfort, inflammation, and soreness, hindering your surfing experience. Remember, happy hips, knees, and ankles are essential for longevity in the sport. Ensuring optimal joint function sets the stage for a lifetime of enjoyable surfing adventures. For in-person and online assessments, I am here!
Strength Foundations
Before mastering the art of the pop-up, it’s essential to establish a solid foundation of strength. Start by assessing your ability to perform push-ups with proper form. Can you do several push-ups without neck or belly sag occurring? Can you push-up with your elbows tucked in and close to your chest? Narrow width push-up strength is huge for winning at pop-ups.
Furthermore, honing hip flexion and trunk flexion integration is paramount. This entails developing the ability to generate power through your arms while simultaneously piking your hips up with control. To achieve this, consider incorporating exercises that mimic the movement pattern of a pop-up. For example, performing jackknife and pike exercises with your chest facing down, and your feet elevated on a Swiss ball, not only strengthens trunk flexion and hip flexion but also challenges your shoulder stability—crucial for executing smooth pop-ups on the surfboard.
Practice the Skill
Practice the pop-up movement on land, practice the movement on a soft-board or long-board and then finally practice on the board length of your choice (which may be a short board). Throughout your practice sessions, resist the temptation to use your feet on land to propel yourself up. While it may seem convenient, this habit can hinder your ability to execute a proper pop-up when your feet are hanging off the back of the board. Instead, focus on engaging your core and upper body strength to initiate the movement, ensuring a smooth and efficient transition from paddling to standing. By adhering to this progressive approach and avoiding shortcuts, you’ll develop the skills necessary to execute flawless pop-ups in the dynamic environment of surfing.
The video above demonstrates 5 of my top mobility/strength exercises in helping optimise the pop-up.
1.Hip Mobility
A). This Active Quad and Hip Flexors Mobility exercise is just one of the many techniques available to enhance your ability to engage the muscles at the front of your hips, facilitating a deeper squat position. Begin by cushioning your knee and positioning your shin against a wall or couch. Engage your abs and glutes to flatten your lower back while raising your torso. To intensify the stretch on the hip flexors, lift your same-side arm across the midline of your body. It’s crucial to maintain as flat of a lower back as possible throughout the movement. The active component of this exercise involves pushing your foot against the wall or block as forcefully as you safely can, utilizing your quads, for a duration of 10 seconds. Following this, focus on attempting to lift your foot off the wall as strong as you safely can, engaging your hamstrings, for another 10 seconds. Complete three repetitions on one side before switching to the other side. This exercise not only improves mobility but also strengthens the quad and hamstring muscles, enhancing overall lower body functionality.
B). Hip Internal and External Rotation Weighted Sit-Ups. This movement aims to enhance hip internal rotation mobility in the leg positioned behind your torso while also addressing hip external rotation mobility, albeit to a lesser extent, in the leg positioned forward Begin with bodyweight only and gradually progress to holding a 2-6kg weight when you feel ready. For some individuals, simply achieving the initial hip position can present a challenge (and you can place a yoga block under your hips intially if needed). To execute the movement, lean your torso over your back leg to emphasize hip internal rotation. Then, shift your bodyweight forward, lifting your hips off the floor while rotating your torso towards your front leg. If you’re able to incorporate a weight such as a medicine ball, maintain the lean over your back leg while extending your body upwards and slowly lowering the weight to the ground. This exercise not only targets hip mobility but also strengthens the core and enhances overall stability.
2. Push-Up
It is paramount that you can perform a push-up with impeccable form, ensuring your torso remains stable, your neck aligns with your spine, and your lower back maintains a flat position throughout the movement. Opting for push-ups with your elbows tucked in and close to your chest, rather than allowing them to flare out to the sides, aligns more closely with the demands of surfing. Experimenting with various push-up variations, such as single-arm planks, can effectively challenge shoulder and core stability. When performing single-arm planks, focus on preventing your hips from rotating upward as you rotate your upper body, thereby targeting your core strength more effectively. Incorporating BOSU push-ups into your routine can provide a beneficial training alternative, and elevating your feet during this exercise will heighten the level of difficulty, further enhancing your strength and stability.
3. Swiss Ball Jacknife for Core Strength and Core Control
This exercise is excellent for integrating hip flexion and core stability, crucial components for mastering the pop-up maneuver. The jackknife effectively simulates the strength and control needed for executing a smooth pop-up. You have the option to perform this exercise with your spine kept completely neutral, challenging your ability to stabilize your spine under external forces, or you can round your lower back with control, as demonstrated in the video. In the latter variation, aim to round your lower back further and bring your knees towards your mid-triceps. It’s advisable to begin with a neutral spine and gradually progress to rounding your spine, as the surfing pop-up typically involves rounding the back. This progression ensures that you develop the necessary strength and flexibility to execute the pop-up with precision and efficiency.
4. Swiss Ball Pike
The pike is like the jackknife on steroids, amplifying the demands on strength and control necessary for hip flexion and trunk flexion. This advanced variation requires the shoulders to bear a greater load, while also intensifying the mobility requirements. Balancing nearly your entire body weight over your hands and shoulders, you’re challenged to maintain stability and control throughout the movement.
5. Pop-Ups on Land
These exercises may not fully replicate the experience of practicing pop-ups in the surf, but they serve as an effective starting point for developing the essential habits needed on the water. Focus on mastering the technique of standing up without relying on pushing off with your feet, as this skill is crucial for when your toes are hanging off the back of the board in the water. If practicing on both sides becomes confusing and impedes your skill development, prioritise honing your technique on one side. By focusing on refining your technique and building muscle memory, you’ll be better prepared to execute flawless pop-ups when hitting the waves.
In conclusion, mastering the pop-up is not just about strength and mobility; it’s a combination of skill, technique, and muscle memory. The top 5 popup exercises outlined in this guide offer a comprehensive approach to enhancing your surfing performance. From improving hip mobility and strengthening key muscle groups to refining the coordination and timing required for seamless pop-ups, these exercises provide a solid foundation for surfers of all levels. By incorporating these techniques into your training regimen and dedicating time to consistent practice, you’ll not only elevate your ability to catch waves but also enhance your overall surfing experience.
For a comprehensive and flexible surf strength and conditioning training program that you can follow from anywhere in the world, with or without any training equipment, head to surfstrengthconditioning.com