Dry Land Workout for Surfing

Surfing is an arduous sport that demands serious aquatic athleticism. In order to maximize their enjoyment of the waves, surfers should stay in great shape, even when surfing season ends. Dry land workouts offer them the chance to sculpt and manage their physique in between engagements with the surfboard.

  1. Cardio Training

    • The moves and balancing that typify surfing exert great demands on your heart and lungs. Regular cardiovascular training can help you weather the stress from riding a wave without getting too winded. Many surfers run to stay in shape. The monotonous activity can be livened up by running barefoot on hard sand along the water. Working out in the sand can better condition your legs, while at the same time putting less impact on your joints.

    What to Focus On

    • Strong shoulders and arms are essential to paddling out in search of the best waves. In order to actually stand up on a surfboard at sea, you'll need explosive strength in your chest, core and legs. Finally, well trained obliques, quads and hips are a requirement in order to carve, or ride the wave with power and style. Any workout you employ on dry land should target these areas, specifically and intensely.

    In the Gym

    • Weights and exercise equipment found in a gym can provide an ideal dry land workout for surfing aficionados. Dumbbells, a fitness staple, can challenge your chest and shoulders in ways that both isolate the muscles and let you rotate your grip, working a variety of muscle fibers. Medicine balls and Swiss balls are tools you throw and lie on, respectively, as you perform jumps and abdominal crunches. A few sets of classic push-ups, pull-ups and squats promote all-around strength that surfers need.

    Diverse Workout Techniques

    • Successful surfers rarely limit their dry land workouts to one single style. Rather, they wield a number of exercise techniques in order to challenge their bodies from a variety of physical angles. Yoga, for instance, is excellent for surfing, as it promotes flexibility and stamina in both your mind and body. In addition to gym workouts and runs, surfers should consider mountain biking, as well as "sand training" -- performing sprints, lunges, push-ups and log pulls on a sandy shore.