Surfing is demanding. How you move, paddle, pop up and recover all starts on land.
A regular, well-structured training routine that balances strength, cardio, endurance and flexibility can make a real difference to how you feel in the water.
You might not leave the lineup surfing like Stephanie Gilmore or Carissa Moore — but you could come out feeling fitter, more confident and more connected to your surfing, thanks to the work you’ve put in on land.
Strength
From paddling to popping up, surfing relies on upper body, core and leg strength. Targeted training helps build the muscles you need to move efficiently and stay balanced on the board.
Endurance
Long paddles and repeated efforts require solid cardiovascular fitness. Improving your endurance means less fatigue and more energy for the waves that count.
Flexibility
Good mobility allows you to move freely and reduces the risk of injury. Regular stretching and mobility work supports smoother turns and better recovery.
Power
Quick, explosive movements are key when catching waves and generating speed. Power-based training helps you react faster and surf more dynamically.
The SurfGirl Premium Pass is designed for women who want to progress their surfing in a practical, supportive way. It’s a one-off payment for six months and brings everything together in one place — so you can train smarter, surf stronger and feel more confident in the water.
With one pass, you get access anytime, anywhere to:
- Surf-specific workouts
- Coaching to help you surf better
- Nutrition guidance and motivation
- SurfGirl Magazine (next issue out in April)
If you’re ready to invest in your surfing, the Premium Pass is here when you are anytime, anywhere.
