How I Structure Warm-Ups for Competitive Surfers

A good warm-up sets the tone for everything that follows.

When I’m preparing surfers for competition, I keep things simple, repeatable, and effective. The protocol always follows the same flow:

Mobility → Activation → Proprioception → Surf-Specific Dynamics

Each phase is designed to get the athlete physically ready while dialling in mental focus. Some days it’s shorter. Some days it’s extended, especially if it’s the first movement of the day or before an intense training block. Once we’ve gone through the structured warm-up, athletes are given space to go through any personal drills they like.

Below is the exact flow used in our latest video, filmed on the final prep day before the Challenger Series.

Warm-Up Flow from the Episode
(Approx. 15–20 minutes)

1. MOBILITY
Loosen the hips, spine, and shoulders

• Seated hip rotations and torso twist
• Supine leg sweeps (leg up, across, down)
• Rolling hip drops side to side
• Cat-cows with breath control
• Deep lunge with thoracic rotation
• Squat holds with alternating arm lifts
• Founder hinge (shoulders back, ribs to hips)

2. ACTIVATION
Switch on key muscle groups before loading

• Glute and core activations from hinge position.
• Posterior chain hinge into sprint pose
• Standing 4-point reach (front, back, side, behind)
• Shoulder blade control and scap engagement

3. PROPRIOCEPTION
Train balance and control under light stress

• Single leg balance, eyes open then closed
• Soft landing jumps and squat holds (50% to 90%)
• North-south-east-west hops
• Quarter/half/full rotation landings

4. SURF-SPECIFIC DYNAMICS
Finish with movement patterns that mimic surf flow

• Surf stance torso rotations
• Low-to-high trunk rotation reps

Warm-ups don’t need to be complex. Stick to a protocol that primes the body, clears the head, and leads with purpose. The structure stays consistent, but the intensity adapts depending on what the session calls for.

Watch the full episode for a behind-the-scenes look at how world tour surfers prep before competition.

Link to the Flow (YouTube Episode):
[Insert link]