How to Get Fit For Surfing: A Step by Step Guide With Californian Pro Surfer Courtney Conlogue

Courtney guides us through exercises you can do anywhere to make you stronger for your surf...

Courtney Conlogue is a super athlete in the world of surfing. The fittest woman on the elite world tour, Courtney has been known to surf six-hour sessions and put in work on the dry days that would make your jaw drop.

We caught up with Courtney at the Swatch Women’s Pro Trestles on her home soil in California, where the rider was kind enough to talk us through three key exercises in her training regime, which you could work into your pre-surf routine.

“My training is very functional,” Courtney told us. “Surfing is very rotational, but before starting anything rotational you want to get your heart rate up and warm up your muscles, so you start off with running. The exercises definitely work your core, your arms and your legs.”

First exercise: Plank with a Rotation of Upper Body

“Plank with a rotation of your upper body. When you do this you want to start in a solid plank position, activate your core and make sure your head is in a neutral position. I always utilize my glutes.

“When I rotate, I make sure that I maintain stability in core as I don’t want to pike or anything. You rotate and you look up towards the sky – you can look straight out at a wall –  but for me it makes it more difficult when you look up.

“You do that alternating, it depends how much strength or where you want to start, but I always do three sets of any reps or six sets if I want the endurance aspect. So that kind of a stuff is more a warm up for me but you can always add weights to it to make it better.”

Second exercise: Jumping Lunges

“When you do this exercise you really want to make sure you don’t go into too low level lunge for your capabilities. It’s better to stay a lot together closer and make sure your front knee never gets in front of your toe.

“I always to try to keep it around a 90 degree angle. If it goes a little more than that, it’s ok  but  you definitely don’t want to have it in front of the toe and it’s all about control for me.

“You shouldn’t be going sideways and leaning and losing balance. You want try to maintain control throughout the exercise.”

Third exercise: Alternating lunge with Interior Rotation

“Alternating lunges with interior rotation of your torso is really good for getting cores stability and control.

“For surfing you need to increase your functional movement control in rotation. A lot of my exercises incorporate rotation.”

You May Also Like

We Asked Surf Star Coco Ho For Her Guide to the Basics

How Munich’s Secret Surfing Scene Became a Global Sensation

Newsletter Terms & Conditions

Please enter your email so we can keep you updated with news, features and the latest offers. If you are not interested you can unsubscribe at any time. We will never sell your data and you'll only get messages from us and our partners whose products and services we think you'll enjoy.

Read our full Privacy Policy as well as Terms & Conditions.