Surfing strength training: performance, power and injury prevention

Surfing is a physically demanding sport that requires a unique blend of strength, power, endurance and coordination. While many surfers focus heavily on time in the water, emerging evidence shows that dryland strength training plays a key role in improving performance and reducing injury risk. This is particularly relevant for surfers looking to improve paddling efficiency, generate more power in manoeuvres such as aerials, and recover faster between sessions. In this article, we break down what the research says and which performance qualities actually matter.

Quick answer

Strength training improves surfing performance by enhancing paddling power, pop-up speed, jump ability and landing stability. It also plays a key role in injury prevention and helps surfers perform more advanced manoeuvres.

What is surf strength training?

Surf strength training refers to structured dryland exercise designed to improve the physical qualities required for surfing performance. This includes upper body pulling strength for paddling, lower body power for pop-ups and aerials, and core stability for balance and control on the board. Unlike general gym training, surf-specific strength training focuses on transferring strength gains into movement patterns that directly relate to surfing performance.

Signs your performance is being limited

Surfers who may benefit from strength training often experience:

• Fatigue during paddling sessions
• Difficulty catching waves efficiently
• Slow or inconsistent pop-ups
• Poor balance on landing after manoeuvres
• Reduced ability to perform aerials or advanced skills
• Shoulder or upper back overuse discomfort
• Decreased performance late in surf sessions

How to manage performance limitations

At-home strategies

• Incorporate regular strength training two to three times per week
• Prioritise upper body pulling exercises
• Include explosive lower body movements (jumps, pop-up drills)
• Improve core stability training
• Balance surf load with recovery days

Physiotherapy and strength and conditioning approach

A structured program may include:

• Pulling strength development (for example pull-ups and rows)
• Shoulder and scapular endurance training
• Plyometric and jump training for aerial performance
• Pop-up speed drills and reactive training
• Landing and deceleration control work
• Movement screening and load monitoring

Exercises that help

Exercise 1: pull-ups (upper body strength)

Hang from a bar and pull your body up until your chin clears the bar. Lower under control. 3 sets of 5 to 10 reps.

Exercise 2: pop-up speed drill

Start lying prone and explosively push up into a surf stance as fast as possible. 3 sets of 6 to 10 reps.

Exercise 3: prone snow angel

Lie on your front with your hands by your sides. Squeeze your shoulder blades and lift your hands slightly off the ground, then reach around to mimic diving into a pool without your arms touching the floor. Return to the starting position. 3 sets of 5 to 10 reps.

When should you see a physiotherapist or performance coach?

You should see a physiotherapist if:

• You are plateauing in surf performance
• You struggle with paddling endurance or wave count
• You are unable to progress aerial or advanced skills
• You experience recurring shoulder or back pain
• You want a structured surf-specific training program

Early assessment can help identify strength and movement limitations that may be holding back performance.

If you’re surfing in Wollongong or along the South Coast, our physiotherapy and performance team regularly works with surfers to improve paddling strength and movement efficiency, and to reduce injury risk, through targeted strength and conditioning programs.

Book an appointment

Read the journal article on surfing by Senior Physiotherapist and Performance Coach John Melville

Frequently asked questions

Does strength training actually improve surfing performance?

Yes. Evidence shows competitive surfers have higher strength and power metrics, which directly relate to performance outcomes like paddling, pop-ups and aerials.

Will gym training make me slow or bulky?

No. When programmed correctly, strength training improves power-to-weight ratio and enhances speed, not bulk.

How often should surfers strength train?

Most surfers benefit from two to three sessions per week, depending on surf volume and recovery.

What is the most important strength for surfing?

Upper body pulling strength is key for paddling efficiency, while lower body power is critical for manoeuvres like pop-ups and aerials.

About the author

John Melville, APA Titled Sports and Exercise Physiotherapist and ASCA Strength and Conditioning Coach. John is a published author in surfing injury and performance, has World Surf League physiotherapist experience and holds a Masters in High Performance Sport.

If you want to improve your surfing performance, build strength in the right areas and reduce injury risk, our team can help design a structured program tailored to your goals. Book an appointment and take your surfing performance to the next level.