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Train smart, surf more

@onesurf_

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▫️Online Training System for Surfers
▫️Train anywhere | Bodyweight - Full Gym
▫️Built for all levels by @coach_jdt
▫️Join our NEW Programs 👇🏼

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Apparently just buying another surfboard isn’t going to fix my surfing…. Devastating news 🥲

So here’s the surf fitness workout I’ve been doing instead through @coach_jdt @onesurf_

#surfing #surflife #surfworkout #surffitness surfergirl

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Two webinars ...two deeply proud New Zealanders two patriotic Aussies ...Andy King 25 plus years elite surf coaching including success with CT tour champions and CS qualifiers, Christian Cook 40 plus years in high performance sport across summer and winter Olympic, Rugby world cups,Americas cup yachting and one of the most peer review published authors in competitive surfing, Jared de Thierry 15 years successfully coaching developing surfers into QS, CS and CT tours and, Chris Gaviglio 20 plus years in Olympic sports including athletics and volleyball and rugby union, league and AFL.#surfing #surfingnz #isasurfing

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As surfers, how often are you training your legs to be strong yet functional?

You watch an elite level surfer and the amount of torque and power that needs to be generated during a turn. Whilst their technique allows their body to exert that force, it's their strength too.

Single-leg work is a sensible way to build it, because it trains the ankle, knee, hip and core to stabilise together rather than letting two legs share the job. This cable lunge row does that with rotation added, so the leg drive connects through the torso.

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Join us for a two-part ISA Webinar Series: Planning for Success in Surfing Competitions.

Across two practical, evidence-informed sessions, we’ll explore how warm-up, competition-day preparation, strategy and athlete management can be used to improve performance when it matters most.

Featuring Andy King, Christian Cook, Jared de Thierry and Chris Gaviglio.

📅 6 October & 2 November 2026
🕐 1 PM Pacific
💻 Online

Enrol via: source.isasurf.org
Continued Education → Planning for Success

Better coaches. Better surfers.

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Watch a surfer's back foot through a turn and it's doing constant small corrections, absorbing and redirecting force sideways on a moving surface.

That's ankle agility, and flat-ground gym work barely touches it.

Skater jumps train it directly: push laterally, land on one foot, stick it, then go again. The stronger and quicker your ankles react on land, the more stable you feel over your board.

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Open up your hips in three moves

A rounded bottom position follows you onto the wave as poor compression and a stiff stance. This flow works on it. Squat deep with the elbows pushing the knees out, stay tall through the shoulders, then lateral lunge and walk it forward, side to side.

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I coach this one with my squad because it does two jobs at once.

The gorilla KB drop catch works the back through the hinge and row, then the drop turns it into oblique work. Catching the bell and slowing it down is an eccentric load through the torso, and those side abs are what your surfing rotations run on. Once the catch-drop-catch rhythm clicks, the whole movement starts to flow, which is exactly the quality you want showing up on a wave.

We program it inside OneSurf. Comment "OneSurf" and I'll send you the link.

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Try to power through this one and you'll fall apart.

The broomstick walk asks you to move at your normal cadence while your arms and legs cross under each other, and the only way through is to slow your brain down and let the pattern come.

Were essentially working our mind muscle connection, perfect before any training session

Most athletes find it frustrating before they find the rhythm.

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I love surfing… @onesurf_ helps me do what I love better !

Here are my three favourite movements, from a program designed for my level of surfing. Strength, mobility, balance, all of it aimed at what actually makes a difference in the water!

If this is something your interested in, check out @coach_jdt - @onesurf_ 👏

#surfing #training #surftraining #exercise #top3

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If the last thing you do before paddling out is a hamstring stretch, your first wave is going to feel like it.

Try doing these instead

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Training in the gym won't improve your technique, and it won't have you popping an air rev next surf if you've never thrown one.

That was never the job. Ours is a better one.

It builds every physical quality your surfing draws on: strength, speed, agility, flexibility, endurance, balance, stability, coordination, proprioception, awareness and activation, just to name a few. That shows up as more power under your feet, more depth through your turns, quicker reactions off the take-off, and the endurance to hold all of it for a full session.

It won't fix the technique underneath. If the technique behind your surfing is off, or you don't yet have a deep understanding of how the ocean works, training in the gym won't magically fix that. Technique is built in the water, and that's a surf coach's job.

The two were never in competition. There's a reason every elite surfer has a movement coach and a technical surf coach, because each one makes the other's work land better.

We help surfers of all levels build those qualities through functional movement patterns, and all of it transfers to your surfing.

This is OneSurf, built from training real surfers across every age group and level.

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Landing anything with rotation and having your knees cave or your feet slap down heavy means the landing is arriving before your body is ready for it.

This drill closes the gap. Take off one leg, quarter turn in the air, land soft on two feet and hold for a full second. That one-second stick forces you to own the landing instead of surviving it.

Both directions, because waves don't care which way you turn better. @refinery.whaingaroa

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