Introduction
Balance is the foundation of surfing. Without it, catching and riding waves becomes a frustrating challenge rather than an exhilarating experience. For beginners and intermediate surfers alike, focusing on dryland training can significantly accelerate progress in the water. Understanding the best land exercises to improve your balance on the surfboard helps build muscle memory, body awareness, and stability—all crucial for successful take-offs and smooth rides. In this guide, we’ll explore the most effective exercises you can do on land to boost your performance in the water.
Why Balance Training Matters in Surfing
Surfing demands coordination, control, and fast reflexes. Whether you’re popping up, maneuvering, or recovering from a wobble, good balance helps you stay upright and confident on the board.
Benefits of Balance Training
Improves muscle memory
Builds core stability
Reduces risk of injuries
Enhances reaction time and posture
Makes paddling and pop-ups more efficient
Best Land Exercises to Improve Your Balance on the Surfboard
1. Single-Leg Balance Holds
Standing on one foot might seem simple, but it effectively activates the stabilizer muscles in your hips, ankles, and core—exactly what you need on a surfboard.
How to do it:
Stand tall, lift one foot off the ground, and hold for 30 seconds. Increase difficulty by closing your eyes or standing on a soft surface like a BOSU ball.
2. Bosu Ball Squats
Squatting on a BOSU or balance board challenges both strength and control. It mimics the unstable surface of a board on water.
How to do it:
Stand with both feet on a BOSU ball (flat side down), perform slow squats, keeping your core engaged and chest up. Aim for 3 sets of 10–12 reps.
3. Surf Pop-Up Drills
Practicing pop-ups on land reinforces muscle memory and proper technique, making it second nature in the water.
How to do it:
Start in a prone paddling position, then quickly push up into a standing surf stance in one explosive movement. Repeat for 10–15 reps, focusing on smooth, controlled form.
Core-Focused Exercises for Stability
4. Plank Variations
The core is the engine of your surf balance. Planks and their variations (side plank, plank reach, plank with leg lift) target multiple stabilizing muscles at once.
How to do it:
Hold each plank variation for 30–60 seconds, rest, and repeat. For extra challenge, add a balance cushion under your elbows or feet.
5. Russian Twists
This rotational core exercise improves torso control, helpful for turning and carving on a wave.
How to do it:
Sit with knees bent, lift your feet off the ground, and twist your torso side to side while holding a medicine ball or dumbbell.
Lower Body Strength and Mobility
6. Lateral Lunges
Side lunges build strength and mobility in the legs and hips, improving your ability to shift weight on the board.
How to do it:
Step to one side, bend your knee, and push your hips back while keeping the other leg straight. Alternate sides. Do 10 reps per leg.
7. Balance Board Training
If you have access to a balance board, use it to simulate real surf conditions. Practice standing, squatting, and pop-up movements on it.
Bonus Tips for Faster Progress
Include Yoga or Pilates
Both yoga and Pilates emphasize core strength, balance, and flexibility. Poses like Warrior III, Tree Pose, and Boat Pose are great additions to your surf training routine.
Train Consistently
Aim for 3–4 land training sessions per week, even if they’re short. Consistency builds lasting improvements.
Conclusion: Train Smarter, Surf Better
Practicing the best land exercises to improve your balance on the surfboard gives you a major advantage in the water. With a stronger core, better coordination, and increased stability, your surfing skills will improve faster—and with less frustration.
Ready to take your surfing to the next level?
Start adding 15–20 minutes of land training to your weekly routine and see the difference next time you hit the waves.
