If you’re planning to surf in Santa Teresa, you’re probably already dreaming of perfect waves, golden beaches, and warm tropical waters. But before you paddle out, let us at Junior Surf School share something we’ve learned from years of teaching: how you prepare out of the water can seriously impact how well you surf in the water.
Dryland training is one of the best ways to build strength, mobility, and confidence before you even step on a board. Whether it’s your first time surfing or you’re looking to level up your skills, these five dryland exercises will help you catch more waves, pop up faster, and enjoy every session to the fullest.
Start training today and meet us at the beach. Your surf in Santa Teresa starts before you hit the water!
1. Pop-Up Practice
We start every beginner lesson at Junior Surf School with pop-up drills on the beach — and for good reason. Your pop-up is the most critical move in your surfing foundation. It’s what takes you from lying on the board to riding a wave standing up.
How to do it:
- Lie face down as if you’re paddling.
- Place your hands under your chest, like a push-up.
- In one explosive motion, push up and bring your front foot between your hands, landing in a surfer stance.
- Keep your knees bent, arms wide, and eyes forward.
Why it helps: This movement builds muscle memory and prepares your body for fast take-offs.
Tip: Practice 10 reps a day — your body will thank you when it’s time to surf in Santa Teresa.
2. Plank Variations
Core strength is everything in surfing. It helps you balance on the board, paddle efficiently, and maintain control during turns. Without a strong core, even the best surfers struggle to stay stable — especially when the waves get rough.
Try this circuit:
- 30 seconds standard plank
- 30 seconds side plank (each side)
- 30 seconds plank with shoulder taps
Why it helps: You’ll activate the same stabilizing muscles used when riding a wave and improve endurance in your paddling posture.
3. Squats and Lunges
Powerful legs are key for explosive pop-ups and smooth transitions on the board. Most of the control you’ll need while surfing comes from your lower body — especially when you’re navigating turns or trying to stay upright on a choppy wave.
Do 3 sets of:
- 15 bodyweight squats
- 10 walking lunges (each leg)
- 15 jump squats
Why it helps: You’re training your quads, hamstrings, and glutes — all crucial for maintaining control once you’re standing on the board.
Pro tip: Surfing in Santa Teresa often involves soft, sandy beaches. These lower-body exercises will also help you move more easily through the sand before you reach the water.
Explore our surf packages and find the perfect fit for your level, goals and vibe. Whether it’s your first time or your next challenge — we’ve got you covered.
4. Shoulder Mobility Drills
Paddling is about more than arm strength. If your shoulders aren’t mobile, your paddling will be slow, and you’ll tire out quickly. Shoulder tension is one of the most common issues we see among new surfers.
Try this before every surf session:
- Arm circles (forward and backward, 30 seconds each)
- Resistance band shoulder stretches
- Chest openers and shoulder rolls
Why it helps: Prevents tightness, increases your range of motion, and reduces injury risk — especially during long surf sessions in Santa Teresa’s warm waves.
5. Burpees (Yes, Really!)
You may not love them, but burpees mimic the full-body movement of a surf pop-up — from paddling position to standing in one explosive motion.
Try 3 rounds of:
- 10 burpees
- 30 seconds rest
Why it helps: It builds endurance, coordination, and power. Think of it as surf training in turbo mode.
6. Conclusion. Why dryland prep matters at Junior Surf School?
At Junior Surf School, we don’t just throw you in the water and hope for the best. We believe great surfers are built before they even touch the board. These exercises are part of how we train our students — whether they’re beginners or returning surfers looking to improve.
Santa Teresa offers the perfect conditions for learning to surf, but your body needs to be ready for the challenge. A little dryland training can go a long way toward making your surf in Santa Teresa fun, smooth, and successful. Book your lesson with us.