How to prepare for your first surf trip when there are no waves?

Olga Ponomarenko, a spokeswoman for Surfway, a surf school in Moscow, shared with us tips for training beginners in conditions far from the ocean.

“Good question!” – you will say, for sure, – “Is it possible at all?” Yes, maybe even more – just necessary!

As practice shows, for beginners who, before the first ride directly on the waves, trained independently, the time spent rowing, getting up on the board for the first time, on the correct stance (these are the main points that require the attention of a beginner in the first place and which are spent not only precious lessons on the ocean but whole trips!) is shrinking dramatically.

When the skill and movements are worked out and fixed on land, it becomes much easier to remember the necessary actions on the ocean.

A kind of autopilot is activated in your head, which, in turn, activates muscle memory.

So, how can you prepare for the ocean yourself:

Table of Contents


It is one of the most, if not the most, important moments in surfing.

Of course, you will have to row long and hard at first, and then you still have to fight.

But, trust me, when you learn how to paddle correctly, it will save you a lot of time when swimming to the lineup.

If you are not doing very well with swimming so far, it is worth taking several classes with a trainer who will quickly put the correct technique.

And on your own, you can already work out the “crawl” because surf rowing is based on this particular style of swimming.

Actively swimming, if you have not devoted much time to this, you can start two months before going to the ocean.

In general, it is very worthwhile to introduce swimming into an obligatory part of your workouts. And this kind of preparation for the sea is available to everyone.


Learning to stick to an unstable surfboard surface is another fundamental thing to look out for.

In urban conditions, balance boards can easily replace this irregular surface of the board; now, they can be purchased almost anywhere and for any budget.

First, you need to learn how to stand steadily on this board, remember to look straight ahead, then gradually add squats, transfer body weight from one leg to another, and turn the body to the right and left.

Once you can safely balance on this board, you can try exercises that mimic the stance and squats on the surfboard.

You can also balance your regular activities, such as in the gym.

For example, when working out the upper body, you can, as an option, stand not on the floor but bare feet (something similar to half a fitball) and both sides of this projectile (on a hard and soft surface) or kneel on a fit ball, which will add even more instability to your body when doing exercises.

You can also add balance to regular push-ups, pushing up from barefoot or the same balance board or any unstable surface.

These balance exercises actively use stabilizing muscles, which are extremely important for surfing.

And you can add dynamics and just fun to your balance exercises with the help of skateboards; there is already someone who likes it better, you can ride in a quiet mode on a longboard skate along the alleys and paths of parks, or you can drive on a surf skate with a movable front suspension in the ramp and work out turns in different directions, which will help to understand the very technique of turns already on the surfboard (on a surfboard, you can also perfectly work out turns on a straight track).


Also, do not forget about the obligatory stretching and flexibility classes. It is for whom, which is more to your liking—yoga, Pilates, regular gymnastics, etc. (many variations can be found on the Internet).

To keep your joints (especially your knees) mobile as long as possible, remember to warm up and warm up well before any physical activity.

Immediately before surfing, you should also not neglect a good warm-up; at least 15 minutes are just necessary for you to warm up the muscles and joints, pay special attention to the knees (these are squats, lunges to the sides, jumping in place, running) and the shoulder girdle (circular movements with the shoulders and arms, multidirectional circular movements, push-ups)

Well, on the ocean, after such a severe and regular (which is not unimportant!) Preparation, a beginner surfer, will only have to enjoy the surrounding beauty.



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