When we step onto a surfboard, our entire body has to work as one. Good coordination allows us to pop up quickly, maintain balance, shift weight smoothly, and respond to the wave's constantly changing motion.

Without proper coordination, even strong swimmers or athletes may find themselves wiped out again and again.

In surfing, coordination isn't just about staying upright. It's about linking strength, flexibility, timing, and body awareness into one fluid movement.

The Role of the Core

Let's start at the center—our core. A strong and stable core acts like a bridge between the upper and lower body. It helps us twist, rotate, and shift weight, all of which are crucial for turning on a wave or staying centered when paddling through rough water.

We can train our core with exercises like:

• Planks (regular, side, and dynamic variations)

• Bird dogs (engaging cross-limb movement and control)

• Stability ball knee tucks

• Leg raises with slow, controlled motion

The key here is slow movement with full control—not just doing fast reps. Surfing rewards precision over power.

Balance Training Off the Water

Balance is the skill most of us associate with surfing—and for good reason. Every wave is different, and staying upright demands instant micro-adjustments in body position.

To train balance effectively, we can use:

• Balance boards (simulate the feeling of a moving surfboard)

• Bosu balls (great for standing drills and squats)

• Single-leg exercises, like single-leg Romanian deadlifts or single-leg squats

Even something as simple as brushing our teeth on one leg can add a touch of balance training to daily life. Try it tonight!

Footwork and Agility

Smooth, responsive footwork allows us to position our body properly on the board and shift our weight when the wave calls for it.

To sharpen our agility and foot placement:

• Practice agility ladder drills to build fast footwork

• Use cone drills that mimic the quick shifts we make on a wave

• Perform jump and land exercises to improve landing mechanics and control

The more fluidly we can move our feet under pressure, the more confident we'll feel on the board.

Upper and Lower Body Coordination

Surfing demands whole-body harmony. Our upper body paddles and helps guide turns, while our legs stabilize and shift weight. Exercises that require coordination between arms and legs help bridge the gap.

Here are a few examples:

• Animal crawls – force us to move opposite limbs in sync

• Medicine ball throws with a twist – enhance rotational power and timing

• Resistance band punches with footwork – simulate the turning motions during surfing

By integrating these kinds of drills, we train our body to move as one coordinated system, rather than isolated parts.

Mind-Body Awareness and Reaction Time

Sometimes, it's not about how strong we are—but how fast we react. Surfing requires split-second decisions, like when to pop up, when to shift weight, and when to pull back.

We can improve this by:

• Doing reaction drills with a partner or coach

• Using light or sound cue systems

• Playing coordination-based games like table tennis, which sharpen reflexes and eye-hand coordination

Putting It All Together

Training coordination for surfing isn't about any single drill—it's about weaving together multiple layers: core, balance, agility, full-body control, and reaction. We should aim to include a mix of these in our weekly training.

Try this simple weekly routine:

• 2 sessions of core & balance training

• 2 sessions of agility and footwork

• 1–2 sessions focused on full-body coordination

• 1 recovery session (stretching, or mobility work)

Even 30–45 minutes per session can make a big difference in how we move on the board.

Expert Insight: Train Like a Surfer

According to Dr. Craig Liebenson, a performance coach and sports rehab expert, "surfing is one of the most demanding coordination sports because of its unpredictable environment. Training should reflect that unpredictability with movement variation and challenge."

In other words, our training should mimic real surfing conditions—not just perfect reps in a gym.

Common Mistakes to Avoid

While training for coordination, we should be mindful of a few things:

• Skipping basic stability work: Don't ignore simple drills—they build the foundation.

• Training too fast, too soon: Speed comes after control.

• Ignoring rest and recovery: Coordination depends on a fresh nervous system. Sleep and recovery matter just as much as reps.

Final Thoughts: Let's Ride Smarter

Surfing isn't just about catching big waves—it's about moving with grace, control, and awareness. By training coordination regularly and mindfully, we not only reduce the risk of injury but also increase our ability to enjoy every session.