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Over the last few years, we’ve worked with and talked to a lot of surfers, and we hear a lot of the same things.

Backs and shoulders bothering them. Getting tired quicker in the water. Pop-ups getting slower. Losing mobility. Or just not being sure what they should be doing outside the water to help their surfing.

So we decided to put together something that could help.

We created a free SurfHealth community on Skool where we’re sharing some mobility exercises, training advice, and some of the things we’ve learned from working with surfers over the years.

We’ve also put together some of our favorite exercises for back and hip mobility and shoulder health, so there’s already plenty of stuff in there you can start using.

The goal is to give surfers a better understanding of how to take care of their bodies, improve their fitness, and keep surfing well as they get older.

It’s completely free.

Comment “mobility” and we’ll send you the link to join.

##surftraining #surferlongevity #surfphysio #surfcoach surfworkouts

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Not every surfer needs to work on the same things.

Some guys need to get stronger. Others need to improve their endurance, mobility, or ability to recover between sessions.

And for most, there’s a combination of things that could use some attention.

When someone starts with SurfHealth, we take the time to understand their goals, training history, previous injuries, and how they’re currently moving.

From there, we figure out where the biggest gaps are and what we should prioritize first.

As they make progress, we adjust the training to keep moving them forward.

The goal is to make sure the time they’re putting into training is actually helping them improve in the water.

If you’re looking for some direction with your training and want to keep surfing well, comment “TRAINING” and we’ll send you some info on working with us.

#surftraining #surfphysio #surfcoach #surfworkouts #surferlongevity

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When the waves get good, the last thing you want is to be questioning whether you’re physically ready to paddle out.

Maybe your back’s been bothering you, your shoulders haven’t felt great, or you’re just not sure you’ve got the ensurance to handle a longer session.

And when you only get to surf a few times a month, you don’t want those things holding you back.

As we get older, we have to put a little more work into staying ready. That means keeping up with our strength, endurance, mobility and recovery, even when we’re not getting in the water much.

You want to paddle out feeling good about what your body can handle and focus on surfing instead of worrying about how you’re going to feel.

If you want to be stronger, feel better and make the most of the days you get to surf, comment “TRAINING” for more info in our performance coaching.

#surftrainming #surfcoach #surferhealth #surfphyiso #surferlongevity

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You don’t have to be in the water to work on things that will help your surfing.

Sam talks about how important it is to practice some of the movements you need in the water, especially as you get older.

Your pop-up is a perfect example. If you’re only practicing it when you’re catching a wave, you’re missing a lot of opportunities to improve it.

The same goes for maintaining your paddling posture, building the strength and endurance to hold that position, and working on your agility so you can continue to move quickly and react in the water.

None of this replaces actually surfing, but there are plenty of things you can work on outside the water that can make a difference when you get back in.

And as you get into your 40s, 50s, and 60s, being intentional about maintaining those physical qualities becomes even more important.

If you want some help figuring out what to work on outside the water to improve your surfing, comment TRAINING to learn more about our 1-on-1 coaching program for surfers.

#surfcoach #surftraining #surferworkouts #surfphysio #surfermobility

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Between work, family and trying to get in the water when the waves are good, finding time to train isn’t always easy.

But you don’t need to spend five or six days a week in the gym to stay in shape for surfing.

Three well-structured workouts can go a long way toward building the strength, endurance, power and mobility you need to feel good in the water.

The key is making the most of the time you have, training consistently and adjusting your workouts around how much you’re surfing.

This is one example of how you can structure your week. The right plan will depend on your current fitness, goals and any physical limitations you’re dealing with.

If you want to stay strong, surf longer and keep doing it for years to come, comment “TRAINING” and we’ll send you some info on working with us.

#surftraining #surfcoach #surfertraining #surferworkouts #surfphysio

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If you’re going to take a week away to surf, why not use that time to actually improve?

That’s really what we’re trying to do with our November retreat in Nicaragua.

You’ll spend plenty of time in the water, but you’ll also get individual coaching from Sam Hammer, video review, and feedback on what you can work on to improve your surfing.

We’ll also spend time on mobility, movement, and some of the physical limitations that might be holding you back.

And with only 6 surfers and 2 coaches, there’s plenty of opportunity for individual attention throughout the week.

We’re staying at an awesome property right at Playa Yankee, with private rooms, great food, and access to some incredible waves.

We still have a few spots available.

Comment RETREAT and we’ll send you the full details.

#surfretreat #surfcoach #surftraining #surferworkout #surfcoaching

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Want to stay in shape for surfing but not sure where to start?

Maybe you’re doing some workouts here and there, but you’re not really sure if what you’re doing is helping your surfing.

Strength, endurance, mobility and power all play a role, but knowing what to focus on and how to put it together can be challenging.

That’s where we come in.

At SurfHealth, we start with an assessment to understand where you are now, what you want to improve and what’s been holding you back.

From there, we build a training plan around your needs, your schedule and your surfing, and coach you through the process.

If you’re ready to take some of the guesswork out of your training, comment “TRAINING” and we’ll send you some info on working with us.

#surftraining #surfcoach #surfworkouts #surferlongevity #surermobility

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I’m 46, and I’m definitely not the best surfer out there. But I still want to get better.

I still want to surf good waves, push myself, try things I might not make, and occasionally take a pretty good beating in the process.

We all know that beatings don’t feel quite the same at 46 as they did at 26.

That’s a big part of why I train.

I want to stay strong, keep my endurance up, stay healthy, and still have the ability to move quickly and athletically in the water.

I’m not training because I think it’s going to turn me into some incredible surfer. I’m training because I want the opportunity to keep improving, keep pushing myself, and not be limited by my body as I get older.

I know I’m not going to surf forever, but I’d like to keep doing it at a pretty high level for as long as I can.

And if that means spending a few hours every week in the gym so I can keep getting worked in the ocean, I’m good with that. 🤙

If you want to keep improving your surfing and stay strong, fit, and healthy as you get older, comment TRAINING to learn more about our 1-on-1 coaching program for surfers.

#surfphysio #surfstrong #surftraining #surfermobility #surferlongevity

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If you're surfing multiple sessions in a day or trying to get back in the water the next morning, recovery becomes pretty important.

After a long session, your shoulders are tired, your hips and back might feel stiff, and your body can still be pretty wound up from a couple hours in the water.

One thing I like to do is spend 10–15 minutes on some foam rolling, mobility work, stretching, and controlled breathing.

It's not about forcing more flexibility or trying to fix everything in one session.

It's about keeping your body moving, reducing some of that stiffness, and giving your nervous system a chance to settle down.

Especially on surf trips, when you're trying to surf as much as possible, these little recovery sessions can make a difference in how you feel getting back in the water.

You don't need anything complicated. Just a little time taking care of your body so you're more comfortable and ready for the next session.

What does your recovery routine look like after a long surf? Or are you usually just getting out of the water and calling it a day?

#surfcoach #surftraining #surfphysio #surfermobility #surferlongevity

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After 40, Eugene felt like his surfing had taken a nose dive.

He was struggling physically and starting to wonder if he was ever going to feel good in the water again.

Within a few weeks of starting with us, he began noticing a difference.

His legs felt better. He was pulling through cutbacks again. And over the last year, he’s continued to get stronger, healthier and more prepared for the days he does get to surf.

One of the things I really like about Eugene’s story is that the benefits haven’t just shown up in the water. He’s noticed a difference at work, in his relationships and in how he feels overall.

His words:
“This program 100% changed my life for the better.”

That’s a pretty powerful thing to hear from someone after a year of working together.

If you feel like your surfing has started slipping as you’ve gotten older and you want to do something about it, comment “TRAINING” and we’ll send you some info on working with us.

#surfcoach #surfphysio #surfworkouts #surftraining #surfermobility

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What a week.

We had an awesome group of guys come down to Nicaragua for the SurfHealth retreat, and honestly couldn’t have asked for a better crew.

We surfed a ton, got some great waves, did video review and coaching, mixed in mobility work, ate really well, and had a lot of fun along the way.

But I think the best part was seeing how well everyone got along. Different ages, different backgrounds, different levels of surfing, but everyone came down wanting to surf, learn, and have a good time.

A lot of work went into putting this retreat together, so seeing it actually happen the way we hoped it would was pretty fucking cool.

Big thanks to everyone who came down and trusted us with their week. And a huge thanks to everyone who helped make it happen.

Already looking forward to the next one. 🤙

#surfretreat #surfhealth #surfertraining #surfcoach #surfworkouts

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If you want to keep surfing well into your 50s and 60s, you have to keep working on your body.

It doesn’t have to be a full workout every day.

Do some mobility. Work on your hips or shoulders. Get some strength work in. Go for a walk. Do something that keeps you moving and addresses the things you know need work.

Sam talks about how important that consistency becomes as you get older.

You can’t ignore your body all week and expect it to feel great when the waves turn on.

A little bit of work every day adds up.

The goal is pretty simple: keep your body moving so you can keep surfing for a long time.

If you want some help figuring out what you should be working on to keep surfing well as you get older, comment TRAINING to learn more about our 1-on-1 coaching program.

#surfcoach #surfphysio #surfermobility #surftraining #surferworkouts

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