Surf-Fitness ohne Meer: Fit für deinen nächsten Surf-Trip

How to stay surf-fit – even without the sea

Manuel Paulitsch

Surfing without the ocean? Sounds contradictory. But many of us live exactly like that. In cities, in the mountains, somewhere inland. The next break is sometimes a flight away – but that doesn't mean we can't surf every day. At least in our heads. In our bodies. And in our preparation.

Anyone who's serious about "No Borders" needs to be able to train even when there are no waves. Here's our crew's version of: Staying fit – despite being landlocked .

 

1. Strength & endurance – your foundation for the line-up

Want to catch waves? Then you have to earn them. Paddling, duck diving, impact zone – all of that only works if you're fit. And you can practice all of that away from the ocean, too.

What works for us:

  • short, crisp HIIT units with bodyweight exercises
  • Rowing machine or swimming if you have access
  • Paddle moves with resistance bands – shoulders, back, core

 

Train like you surf: short, explosive, with focus.

2. Flexibility – so you don’t collapse on the next wave

Many people think of surfing as power or style. But if you're not flexible, you'll be severely slowed down – even during takeoff. Our joints have to play along, especially our hips, shoulders, and spine.

What helps us:

  • Daily 5-minute mobility (morning or before training)
  • Focus on the “surfer zones”: hips, thoracic spine, shoulder girdle
  • Balance exercises: Indo Board, slackline or simply standing on a pillow

 

Flexibility is crucial for style and flow.

3. Surfskating

Surfskating is what gets us through the winter. Or through the summer in Vienna. Or during every minute when there aren't any real waves. It's the best tool for practicing turns, flow, and control – without getting wet.

What we do:

  • Basics: pumps, cutbacks, snaps
  • Classics: Street, Bowl, Skatepark, Banks
  • Tip: Have yourself filmed. Then you'll see what your body is doing—and what it isn't doing.

 

Try to imitate movements from surf videos. The surfskate is only a really good tool if you try to accurately imitate the movements on the surfboard.

4. Mental training – surf before you surf

The best surfers aren't just physically fit. They're focused. Alert. Clear. And they know the lineups in their heads as well as in reality. Mental training is an underrated superpower.

What we use:

  • Visualization: Imagine the perfect take-off – again and again
  • Go through movements as if in slow motion
  • Combine mental cinema with real surf clips

 

Surfing begins in the mind, not in the water.

5. Nutrition & Regeneration – the basics that are often forgotten

We live in Airbnbs, sleep in vans, and sometimes eat out of a box. Nevertheless, if you want to be surf-fit, you have to give your body what it needs. Nutrition and sleep aren't optional. They're your system update.

What we pay attention to:

  • enough protein to maintain muscle
  • healthy fats – for focus and energy
  • Drink a lot, eat little processed food
  • Take sleep seriously. No excuses.


Coming soon: PDF with the best exercises for surf trip preparation

We're currently working on a compact PDF with our best exercises to help prepare you for your next surf trip—whether you're a beginner or at contest level.

In it you will find:

  • simple bodyweight workouts for at home
  • Mobility flows for more mobility
  • our favorite surfskate drills
  • Tips for regeneration & preparation

 

The whole thing will soon be available for free download here.
Subscribe to our newsletter or follow us on Instagram – we’ll let you know as soon as the PDF is online.

Conclusion: You don’t need the sea to train

You don't need an expensive coach. No gym with a surf logo. No perfectly timed pro-life routine.
You need a goal, a little space, a little discipline – and the will to improve.

This is how we stay surf-fit.
So we go to contests even though we don't live by the sea.

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