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"Unlocking Your Surfing Potential: Essential Tips for Mobility and Injury Prevention"


A surfer duck diving under a wave

As you venture into the world of surfing, you'll inevitably discover more about your body's capabilities. Each wave you tackle introduces unique challenges, demanding strength, balance, and agility. Whether you're a seasoned surfer or just starting out, you'll quickly realize areas where your body may struggle to meet the demands of the sport. Perhaps you notice stiffness in your shoulders as you paddle out, or asymmetries in your lower body strength while trying to maintain balance on the board. Surfing, like any physical pursuit, unveils aspects of your body's fitness that may need attention and improvement, guiding you on a journey of self-discovery and growth.


Improving your surfing prowess, whether it's mastering intricate maneuvers or perfecting your turns, hinges on one crucial factor: enhancing your range and quality of movement. Delving into mobility training is a non-negotiable step in refining your performance on the waves. By investing in mobility, you empower yourself to execute maneuvers seamlessly, with grace and precision, all while mitigating the risk of injury. Whether it's honing your ability to twist and pivot effortlessly or bolstering flexibility for those deep dives, prioritizing mobility equips you to navigate the waves with finesse, elevating your surfing experience to unparalleled heights.


Improving your mobility could be the key to overcoming barriers that have hindered your progress as a surfer. Enhancing your mobility not only breaks through performance plateaus but also serves as a crucial step in recovering from lingering injuries that may have sidelined you in the past. Moreover, it acts as a preventive measure, shielding you from potential injuries that could arise from improper training techniques or overuse.


What is Mobility Training?

For surfers, mobility training means honing the ability to navigate your body through a wider range of motion with precision and without discomfort. It's crucial to understand that mobility goes beyond mere flexibility—it's about mastering control and stability throughout your movements in the water.


Mobility Exercise

Imagine riding a wave with perfect balance and fluidity. You may have the flexibility to contort your body into various positions, but true mobility means executing those maneuvers while maintaining proper alignment and stability. It's like catching a wave with a strong core and balanced stance, ensuring smooth transitions and reducing the risk of injury.


To illustrate, consider the act of popping up onto your board. You might have the flexibility to arch your back and swing your legs forward, but true mobility entails rising smoothly onto your feet while maintaining a stable core and neutral spine alignment.


Achieving optimal mobility for surfing involves a combination of stretching and strengthening exercises tailored to enhance your body's ability to move efficiently and safely. By incorporating targeted drills into your training routine, you can unlock new levels of performance in the water and surf with confidence and grace. Remember, mastering mobility is the key to unlocking your full potential as a surfer, and it's simpler to achieve than you might think!


Benefits of Mobility Training

Optimal mobility is the key to unlocking a surfer's full potential on the wave. By enhancing mobility, surfers can tap into greater muscle activation, leading to improved strength gains and better overall performance. When the body moves with proper mobility, it ensures that the right muscles are engaged, reducing the risk of compensation by other muscles or joints that can lead to injury.


Consider the example of paddling out into the lineup. If your shoulders lack the mobility to extend fully, you may compensate by arching your lower back, putting strain on muscles and risking injury. This limitation in mobility can also hinder your ability to execute maneuvers effectively, leading to frustration and plateaus in your surfing progression.


Moreover, good mobility increases energy expenditure during surfing sessions, allowing surfers to burn more calories and support weight loss goals. Those who can perform full-range movements, such as deep squats, experience higher heart rates and greater calorie expenditure compared to those with limited mobility.


In summary, the ability to move properly is crucial for surfers to build muscle, burn fat, and maintain overall health and longevity in the sport. Addressing mobility deficiencies, whether caused by prolonged sitting, previous injuries, or poor movement patterns, is essential for unlocking optimal performance and preventing future injuries. By incorporating mobility training into their routine, surfers can improve their technique, range of motion, and muscle activation, ultimately enhancing their surfing experience and minimizing the risk of injury.


How to start Mobility Training

When delving into mobility training as a surfer, simplicity and accessibility should be your starting points. Begin with exercises that require no equipment, take up minimal space, and fit seamlessly into your daily routine. Just as I incorporate a full-body mobility routine into every in-person training session, I recommend integrating mobility work into your daily surf preparation. This daily practice not only tracks your progress but also primes your body for optimal performance in the water.


A surfer doing a frontside top turn

Realizing that dedicating extensive time to mobility training may be challenging, especially for busy surfers, I suggest focusing on one specific area of your body at a time. By targeting the region that feels tightest or most prone to injury—such as the shoulders, spine, or hips—you can achieve measurable improvements in range of motion with minimal time investment.


For many surfers, addressing shoulder mobility yields significant benefits in a short timeframe. However, if you feel confident in your shoulder mobility and wish to prioritize another area, explore alternative mobility exercises tailored to your needs. Whether it's enhancing spinal flexibility or improving hip mobility, finding the right mobility focus can amplify your surfing performance and overall well-being.


Surfers often face challenges with shoulder mobility due to modern lifestyles that promote a hunched, rounded posture—think hours spent typing on computers or scrolling on handheld devices. This posture can lead to tightness in the muscles at the front of the shoulder and overstretching in those at the back, setting the stage for potential injuries, especially when combined with pressing exercises without sufficient attention to strengthening the back of the shoulder.


To counteract these effects and restore balance to the shoulders and upper back, incorporating specific mobility drills becomes essential. These drills aim to expand the range and stability of the shoulders, promoting optimal performance in the water. When performing these exercises, focus on moving slowly and deliberately, exploring the full range of motion while maintaining control and paying attention to any discomfort or pain.


View mobility training as a deliberate practice that enhances body awareness. Rather than mindlessly going through the motions, use this time to connect with your body, assess its current state, and make informed decisions about your training regimen. By incorporating mobility work into your routine with intention and mindfulness, you can better track your progress and ensure you're moving in the right direction toward your surfing goals.


Checkout my killer full-body mobility warm-up that I swear by. You can do it in the morning, right before you surf and anytime of day. The best part is it only takes 5 minutes and I know you guys want to get out there if the waves are good!









1 Comment


Great point! Can’t play soccer if you can’t run. Need the body for technique execution.

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