The Essential Training for Landlocked Surfers & Weekend Warriors

Manuel Paulitsch

Why This Training Matters for Landlocked Surfers

If you don’t surf regularly, your body adapts fast, and not in your favor.
For landlocked surfers and weekend warriors, shoulders, hips and the spine tend to tighten up quickly.

Efficient paddling is not just a matter of fitness, but of mobility. Limited shoulder mobility means you have to use more strength just to clear your hand out of the water. This leads to faster fatigue, reduced efficiency and shorter sessions.

The same applies to the hips. Good hip mobility allows you to move with flow, reach demanding surf positions comfortably and transfer power efficiently in turns. From the take-off to deep rail engagement, mobility reduces unnecessary effort and improves control.

Add spinal rotation into the mix, and your body is better prepared for the counter-rotational movements that surfing constantly demands.

This training focuses on the balance between mobility and strength, helping you surf longer, recover faster and fully enjoy your surf trip.

Who This Training Is For

  • Landlocked surfers
  • Weekend warriors
  • Surfers preparing for a surf trip
  • Anyone who surfs and wants to improve his mobility

How to Use This Program

  • Frequency: 2–3 sessions per week
  • Duration: 20–40 minutes
  • Equipment: Stick or broom + resistance band
  • Timeline: Ideally at least 2–4 weeks before your surf trip
  • This is a supplemental layer, not a full fitness program, combine it with your regular training or cardio routine

Warm-Up (5–8 Minutes)

  • Arm circles and swings
  • Hip circles
  • 1–2 minutes of light cardio (jumping jacks, skipping, etc)
  • 10 reps Cat–Cow

Shoulder Mobility & Strength

1. Shoulder Pass-Throughs (Stick)

Arms straight, move the stick from the front over your head and behind the body, then return.

  • 3 sets × 10 reps
  • Focus on shoulder opening and keeping the arms straight
  • Narrower grip increases difficulty


2. Overhead Squats

Hold the stick overhead and squat with control. Try to keep the Stick over your head at all times

  • 3 × 10 reps
  • Chest open, core engaged

 

3. Reverse Flyes

Perform slow and controlled reverse fly movements over a small obstacle (10-20cm high)

  • 3 × 12 reps
  • Targets rear delts and upper back
  • Important for paddling balance and shoulder health

 

4. Resistance Band Rows

Attach the band to a door or wall and row with control.

  • 3 × 30 sec
  • Pull shoulder blades back and down
  • Change between Double Strokes and Single Strokes each set

5. External Shoulder Rotation (Band)

Rotate the arm outward with elbow close to the body.

  • 3 × 12 reps per side
  • Key exercise for shoulder stability and injury prevention

 

Hip & Lower Body Mobility

1. 90/90 Hip Rotations

Move slowly between internal and external hip rotation.

  • 3 sets × 10 reps per side
  • Maintain an upright torso
  • Improves turning range and movement flow

2. Deep Squat Hold with Upper Body Rotation

Sit into a deep squat and rotate the upper body side to side.

  • 2 × 30–45 seconds
  • Move slowly and breathe calmly
  • Supports low surf stance and rail control

3. Deep Side Lunges

Shift from side to side while keeping the hips low.

  • 3 × 6 reps per side
  • Combines mobility with strength
  • Prepares hips for powerful turns

4. Plank – Knee to Elbow (Outside & Diagonal)

From a plank position, bring the knee to the outside elbow and then diagonally.

  • 3 × 30 seconds
  • Keep hips stable and core engaged
  • Mimics pop-up rotation and board control

5. Wall Squat with Rotation Touch

Stand with your back to a wall. Squat down and, as you come up, rotate toward the wall and touch it with both hands.

  • 3 × 8 reps per side
  • Full-body surf-specific movement pattern
  • Encourages coordination and rotational control

Optional Cool-Down (5 Minutes)

  • Shoulder stretches
  • Hip flexor stretches
  • Spinal twists
  • Slow nasal breathing

Final Notes

  • Focus on quality over quantity
  • Mobility work should feel challenging but never painful
  • Reduce volume slightly during the final week before your trip
  • Consistency over intensity

Prepare your body properly, and your surf trip won’t be limited by stiffness, early fatigue or unnecessary effort.

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