Plyometric Training for Surfers: Build Explosive Power and Generate More Speed Down the Line

At Surf Ready Fitness, we train surfers to move like athletes — strong, stable, and explosive. One of the most effective (and overlooked) tools for boosting surf performance on land is plyometric training.

Whether you want faster takeoffs, sharper turns, or the ability to generate more speed down the line, plyometrics are one of the best ways to build that reactive, spring-loaded power every surfer needs.

What Are Plyometrics?

Plyometrics are explosive movements that train your body to produce force quickly. They focus on the stretch-shortening cycle — loading your muscles with tension and then releasing that stored energy in a burst of power.

Think:

• Jump squats

• Speed Skater

• Box jumps

• Burpees

• Medicine ball slams

These exercises improve the way your nervous system fires, helping you move faster, react quicker, and generate force more efficiently — all key to improving your performance in the surf.

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Why Surfers Should Be Doing Plyometrics

Surfing is reactive. You can’t plan every movement — you have to respond instantly. Plyometrics condition your body to do exactly that: to absorb force, stay balanced, and release power in split seconds.

Here’s how that carries over directly to your surfing:

1. Faster, More Explosive Takeoffs

The ability to go from lying down to standing isn’t just about strength — it’s about how fast you can produce power. Plyometric push-ups, squat jumps, and band-assisted movements train your body to fire quickly, so you pop up smoother and more controlled.

2. Generate More Speed on the Wave

When you’re pumping down the line, every compression and extension through your legs creates speed. Plyometric training improves your body’s elastic strength — the ability to load energy and release it explosively.

The same mechanics that drive a box jump or speed skaters are what allow you to spring out of your bottom turn and accelerate through sections. By training your legs and core to produce and absorb force rapidly, you’ll find it easier to generate speed without muscling through each pump.

It’s the difference between grinding down the line and gliding with flow and power.

3. More Drive Through Turns

Plyometrics teach you how to channel ground reaction forces — loading into the bottom turn, then exploding through the top turn. That energy transfer through your legs and hips is what creates torque, spray, and control.

Movements like jumping lunges and rotational med ball slams mimic that same power chain from the ground up.

4. Improved Balance and Reaction

Every plyometric movement challenges your ability to stay centered through fast, unpredictable motion — exactly what you need when the ocean throws something unexpected at you. You’ll develop better proprioception (body awareness) and control in those dynamic positions that define great surfing.

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How to Add Plyometrics Into Your Surf Training

Start with form and control before adding height or speed. Quality reps matter more than quantity.

Here’s a surf-specific plyometric circuit to build foundational power:

1. Jump Squats – 3 x 10

2. Lateral Skater Bounds – 3 x 8 each side

3. Explosive Push-Ups – 3 x 6–8

4. Tuck Jumps – 3 x 8

5. Med Ball Rotational Slams – 3 x 10

👉 Rest 60–90 seconds between rounds.

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Final Thoughts

Plyometric training builds the ability to produce and control explosive force — the foundation for everything from a faster pop-up to a more powerful pump down the line.

When you train your body to store and release energy efficiently, you’ll notice it immediately in the water:

✅ More speed when driving down the face

✅ More power through your turns

✅ Better reaction and control in shifting conditions

Add 1–2 plyometric sessions per week alongside your regular strength and mobility work, and you’ll start to feel that extra gear in your surfing.

If you want a done-for-you plan that includes plyometrics, surf-specific strength, and mobility training, check out my Online Coaching program — or join the Wave of the Day Workout, a free daily surf workout sent straight to your inbox.

Train smart. Move explosive. Surf faster.

See ya out there,

Coach Paul