Training for a vacation—Really? Every season, a few visitors will say something along the lines of, “I wish I came on this trip in better shape.”

Your level of fitness right now and your goals for the surf retreat will determine how much preparation you decide to do. Since they don’t have access to quality waves at home, many of our visitors really look forward to either improving their technique or surfing for three to four hours every day. If you think your level of fitness might be a problem on your upcoming trip, here are some suggestions.


Surfing is the finest physical preparation for a surf trip. despite the fact that you regularly go to the gym, ride a bike, and run. You might not be preparing your body for a surf trip in the most efficient way possible. Paddling is a big aspect of surfing. Even if your local waves aren’t very good, going outside for a paddle will help you develop the paddling muscles. There aren’t any waves at home? See the section on swimming below.

Swimming at your neighborhood pool is the second-best choice if you can’t surf at home. Try swimming at least twice weekly in the final 4 to 6 weeks before your surf trip. Not to worry

Sally Rubin Pre-Surf Yoga


Mobility is essential for surfing, for both performance and to limit the risk of injuries. Stretching poses that focus on your back, shoulders, arms, hamstrings and hips are often the most recommended. Guests over 40 often struggle with their pop-ups if their hips are too tight. Core strength is key for surfing and yoga can be a great way to build it, although it is not always for everyone.

The more you feel that you can move freely, the better, especially for your hips (for pop-ups) and shoulders (for paddling).

Pre surf fitness exercices


Sit-ups, squats, burpees, push-ups… Those are basic exercises that will build core, shoulder, arm and leg strength and endurance. Training these muscles will help you catch more waves and surf for longer sessions. Every guest has their own fitness level and body type. You or a fitness coach that knows you personally will know what exercises you need to focus on most, how many sets, reps and rest suit you, etc. For cardio, you could consider going for a run or a bike ride.

According to the HHS, adults should aim to get 150 minutes to 300 minutes of moderate physical activity or 75 minutes to 150 minutes of vigorous-intensity aerobic physical activity a week. If you do not reach these targets, it would be a good idea to try to start training at least 4 weeks before your trip. The more significant improvement in strength or endurance you are looking for, the more time you will need (sometimes 12 weeks or more are preferable).

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