Big Wave Surfing Training: How to Build Strength and Stamina

Big wave surfing is one of the most demanding and exhilarating challenges in the sport. Whether your goal is to ride towering ocean giants or simply step up to larger, more powerful waves than you're used to, preparation is key. At Big Blue Surf, we help surfers of all abilities train for the physical and mental demands of big wave surfing.

It’s important to remember that "big" is a relative term—what feels intimidating to one surfer might feel manageable to another. Big wave surfing isn’t just about tackling 10-metre monsters; it’s about pushing beyond your comfort zone with the right mindset and physical preparation.

Why Strength and Stamina Are Crucial for Big Wave Surfing

Big wave surfing requires more than just bravery. It demands explosive paddling, solid core control, and the endurance to recover from long hold-downs and heavy wipeouts. Powerful waves test your limits, and without proper training, fatigue can quickly lead to poor decisions or injury in the water.

The good news? You can train your body to meet the demands of big wave surfing. With the right strength-building routines and stamina-focused exercises, you'll boost your confidence and capability when it matters most—out in the lineup.

Essential Strength Training for Big Wave Surfing

Strength training is crucial for surfers as it helps improve paddling power, balance, and overall resilience. Here are some of the best exercises to incorporate into your routine:

1. Paddle Strength: Resistance Training and Swimming

• Use resistance bands to mimic paddling movements and build shoulder endurance.
• Incorporate swimming into your routine to enhance lung capacity and upper body strength.

2. Core Stability: Planks and Rotational Exercises

• Perform variations of planks (side planks, dynamic planks) to strengthen your core.
• Russian twists and medicine ball rotations improve balance and stability.

3. Leg Power: Squats and Plyometrics

• Squats, lunges, and step-ups help build lower-body strength for wave take-offs.
• Plyometric exercises like jump squats and box jumps improve explosive power.

4. Breath Control: Apnoea Training

• Practice breath-hold exercises to prepare for wipeouts and long hold-downs.
• Try pool-based dynamic apnoea training (under the supervision of an expert) to increase oxygen efficiency.

Stamina Training for Big Wave Surfing

Endurance is key to lasting longer in the water. Here’s how you can build the stamina needed for big wave surfing:

1. Cardiovascular Fitness: Running and Cycling

• Long-distance running and cycling help build cardiovascular endurance.
• Interval training (HIIT) improves recovery time and mimics the stop-start nature of surfing.

2. Ocean-Specific Drills: Duck Diving and Sprint Paddling

• Practise duck diving repeatedly to improve efficiency and reduce fatigue in powerful waves.
• Sprint paddling drills enhance speed and endurance for catching waves.

3. Yoga and Flexibility Training

• Yoga improves flexibility, balance, and breath control—essential for surfers.
• Focus on poses that open the hips, strengthen the shoulders, and improve spinal mobility.

Training Tips from a UK Surf School

At our UK-based surf school, we help surfers of all levels build the necessary skills to take on bigger waves. Here are a few extra tips to help you train effectively:

• Train in all conditions – Don’t just wait for perfect waves. Practise in different surf conditions to improve adaptability.
• Simulate real surf conditions – Train on uneven surfaces or use a balance board to enhance stability.
• Rest and recover – Overtraining can lead to injury. Ensure you get enough rest and focus on recovery techniques.

Conclusion

Big wave surfing takes more than physical strength—it’s a full-body, full-mind commitment. To surf bigger waves confidently, you need stamina, breath control, and mental focus, alongside solid technical skills. With the right training routine, you can build the resilience and fitness required to handle challenging surf conditions.

At Big Blue Surf, we’re here to support every step of your journey into big wave surfing. Whether you’re just starting to push your limits or aiming to tackle serious swells, our expert coaching and tailored sessions will help you develop the strength, confidence, and technique to ride bigger waves with purpose..