Planning your first surf trip abroad is exciting. You’re counting down the days, imagining perfect waves, tropical beaches, and the freedom of paddling into your very first set. But before you grab your board and passport, there’s one thing we strongly recommend: prepare your body.
At Junior Surf School, we see it all the time — students show up thrilled, but after 10 minutes of paddling, they’re exhausted. Surfing demands a unique mix of strength, balance, mobility and stamina. The better prepared you are physically, the more you’ll enjoy your surf lessons and your overall experience.
Here’s how to get ready for your upcoming adventure:
1. Start building paddling endurance
Paddling is one of the most underestimated parts of surfing. It requires upper body and core strength, as well as endurance.
What to do:
- Add swimming sessions to your weekly routine (2–3 times per week)
- Include exercises like push-ups, rows, and resistance band pulls
- Practice long holds in plank position to activate your core
These movements mimic the paddling motion and help your body adapt before you even touch the water.
Planning your first surf adventure? Discover real tips, certified instructors and the best waves in Santa Teresa.
2. Improve your pop-up technique on land
One of the first things we teach in our surf lessons at Junior Surf School is how to pop up correctly. Practicing this movement in advance will give you a huge head start.
How to train:
- On a yoga mat or towel, lie flat as if paddling
- Place your hands beneath your chest
- Explosively push up and bring your feet under you in a smooth motion
- Land in surf stance with bent knees and arms wide
Repeat this 10–15 times a day. Not only will it build strength, it will train your coordination.
3. Increase joint mobility and flexibility
Surfing involves fast transitions, twists, and balancing on an unstable surface. Having flexible hips, shoulders and ankles makes everything easier and prevents injury.
Best exercises:
- Dynamic stretching (hip openers, lunges, shoulder rolls)
- Yoga sequences like sun salutations
- Foam rolling to release tension
Even 10 minutes of mobility work a day can drastically improve how you feel on the board.
4. Build lower body strength and balance
You’ll be standing, squatting, adjusting and turning — sometimes all in one wave. Strength and balance in the legs are key.
Try these moves:
- Bodyweight squats and lunges
- Single-leg deadlifts
- Balance board or stability exercises
If you’re consistent, you’ll notice that your stance feels stronger and more grounded once you’re in the water.
5. Train your breathing and focus
Fear, nerves and fatigue can all disrupt your breathing. Surfing requires calm under pressure. Practicing breath control helps you stay relaxed and present.
Tips:
- Box breathing (inhale–hold–exhale–hold)
- Mindful breathing during daily tasks
- Cold showers to simulate stress response
This mental edge will make your surf lessons smoother, especially when you face your first wave.
Questions about getting ready for your first lesson abroad? We’re here to help you feel prepared and confident before you hit the water.
6. Simulate surf conditions in your training
Try to create conditions similar to what you’ll find in the ocean. This helps your body adapt and feel more confident.
Ideas:
- Surf skateboards to mimic turning
- Trail runs or hikes for cardio and terrain adaptability
- Stand-up paddle boarding if available near you
The goal isn’t perfection — it’s readiness.
7. Why it matters for your surf lessons?
When your body is ready, your mind can focus on learning. Our team at Junior Surf Sch ool sees it every week: students who prepared physically feel more confident, progress faster, and enjoy every session much more.
You’re not training to be a pro — you’re preparing to get the most out of every single wave. And that’s what matters.
Your first wave deserves the right package. Explore our beginner-friendly surf lessons and find the one that fits your goals and pace.