Mobility and recovery that matter
for Surfing.

Move through useful ranges

Pallof press can be practiced slowly in a comfortable range. Press hands forward without letting the band turn you. Stop short of pain; extreme range is not the target.

Load is part of recovery

Shoulder load from paddling rises quickly after time off; return gradually. Sleep and sufficient food support adaptation; no recovery drill cancels a poorly balanced schedule.

A low-effort session

Walk or cycle gently for 10–20 minutes, then perform 1–2 easy sets of Pallof press and a comfortable breathing reset. Finish feeling ready for the next session.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Band row

Rhomboids, mid trapezius, lats and biceps. Anchor the band securely. Pull elbows toward ribs, pause and return with control.

FULL TECHNIQUE GUIDE ↗

Incline push-up

Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.

FULL TECHNIQUE GUIDE ↗

Low step-up

Quadriceps and glutes; calf muscles assist. Step onto a low stable platform and stand fully before stepping down slowly.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two strength days and easy aerobic work around surf conditions. Build aerobic capacity with moderate, repeatable sessions.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Ocean reading and board technique need water time and qualified instruction. Shoulder load from paddling rises quickly after time off; return gradually.