The surfing pop-up is the movement performed, when exploding from a lying position on the surfboard to the feet. Performing this movement quickly and precisely can be difference between the surfer catching the wave of their life or wiping out.
Technique and timing form a large part of the execution of the surfing pop-up, along with chest and tricep strength and power. The best surfers will avoid grabbing hold of the surfboard rails when performing the pop-up and will push down hard using a narrow grip push-up stance. Core strength is also a vital component of this movement as the surfer needs to twist the body to land with the feet in the correct board riding stance.
The Rooboard elite balance trainer is perfect for surfing pop-up training. It replicates the instability of a surfboard and also trains and strengthens the core. This surfing pop-up routine will build explosive power and create defined pectoral muscles.
There are five exercises in this routine. You can either perform a series of reps and sets or use the routine as an interval workout of 30 seconds work for each exercise and 10 seconds rest. For the decline press exercise you need to do 30 seconds or one set for each arm on the deck.
You can also combine this workout with the full body surfing workout.
1. Balance press-ups
2. Sidewinder press-ups
3. Decline press x2
4. Close grip press-up
5. Drop press
Method: Each exercise for 30 seconds with 10 seconds rest, repeat full routine twice. Or 15-20 reps for each exercise x 2-3 sets.