Warm-up outside the water for surfers

In surfing, preparation out of the water is just as important as performance in it. A proper warm-up not only reduces the risk of injury, but also enhances neuromuscular response, technical ability. As an official surf school in Las Palmas de Gran Canaria, at Oceanside we rigorously integrate this aspect into every one of our sessions.

Why Is It Essential to Warm Up Before Surfing?

1. Comprehensive Physiological Activation

Surfing demands coordination, strength, agility and mobility. Activating the musculoskeletal and cardiovascular systems improves muscle oxygenation, raises body temperature, and enhances joint mobility — all key factors to perform at your best from the very first wave.

2. Prevention of Specific Injuries

The most common injuries in surfing occur in the shoulders (due to paddling overload), the lower back (take-offs and torsions), and the knees (during turns). A well-structured warm-up activates these areas in a targeted way.

3. Psychological and Technical Preparation

A good warm-up includes manoeuvre visualisation, analysis of the surf spot conditions and a review of your objectives. It’s the moment to connect mind, body and ocean before heading in.

Suggested Warm-Up Routine for Surfers (by Level)

Beginner Level

• General Activation (5–7 min):
• Joint mobility (neck, shoulders, wrists, hips, ankles)
• Active walking or light jogging on sand
• Specific Activation:
• Dry land take-off simulation (3–5 controlled reps)
• Mental preparation:
• Surf visualisation

Intermediate Level

• General Activation (7-10 min):
• Jumping jacks, skipping, escaladores (series cortas)
• Estiramientos dinámicos + movilidad torácica y escapular
• Specific Activation:
• Simulated paddling
• Explosive take-offs
• Basic dry turns (front and back foot)

Advanced / Competitive Level

• General Activation (10-12 min):
• Progressive sprint + coordination (ladder or cones)
• Dynamic elasticity with resistance band
• Specific Activation:
• Visualised and executed technical manoeuvres: re-entries, snaps, bottom turns
• Balance training with Bosu or balance board (if available)

Common Warm-Up Mistakes and How to Avoid Them

• Warming up too quickly or superficially
• Not including mental focus
• Copying routines without technical criteria

Conclusion: Train Like a Surfer, Don’t Just Surf

Warming up is part of a conscious and safe surfing culture. At Oceanside, we integrate physical and mental preparation before every session, adapted to the level and age of each surfer. If you want to improve your technique and surf healthily for years to come, we invite you to train with our certified instructors — in one of the best surfing environments in the world: Playa de Las Canteras, in Las Palmas de Gran Canaria.