How to Pop Up Surfing - Exercises for Better Pop Ups
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- Опубліковано 15 чер 2024
- How to Pop Up Surfing - exercises for better pop ups. Popping up is a skill. It is a combination of adequate flexibility, strength, precision, and practice. you can be limited in any of those areas. make sure you have adequate strength and flexibility so you can practice the skill unimpeded.
How to improve your pop up. Forge the useless surf "fitness" gimmicks. A review of the foundational movements and exercises to actually improve your pop ups. Popping up is a skill, with necessary foundations of flexibility, strength, core control, and power. I break down these movements, offer exercise options, and progressions. You must first improve the fundamental movement requirements of a pop up, to then improve the skill of popping up.
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1:38 I believe a good indicator of a lack of flexibility is when you can't get your front foot between your hands without letting go of the board.
Backstory: I've started surfing 2 years ago when I was 34 years old. Looking back now I can wholeheartedly confirm that the lack of flexibility was holding me back. At the beginning my pop up was slow and very wobbly - I guess everyone's is - and I believed I had to focus on power and quickness. That was until I've once watched a girl in the lineup. Her pop up was neither quick nor powerful. It was actually quite slow but smooth and graceful. That was a game changer to me. That girl simply planted her front foot between her hands before taking her hands of the board. Ever since I've been trying to replicate that and it really helped. It sure took and still takes quite some mobility work though.
Dude, you have literally saved my life! I'm 53, just upgraded to a shorter board and realised my pop-up technique was awful. I seriously considered giving up the new shortboard. After only a few days of your exercise I can pop up somewhere close to how it should be for the first time in 20 years! (I know, how crazy is that). Thanks for taking the time to post this video.
glad to help mike! combinations of flexibility , joint mobility, and strength.... then practice the skill. that's the go man. get after it
its called,,, get to your feet . where did this term " pop up",which sounds like doggy doo , sounds like you want to take a dump
@@gwstomper8185 been surfing for 35 years... dont have a problem with it being referred to as a pop... i know surfers who spend half a wave getting to your feet .. pop is instantaneous
@@Chopper650 its dumb because its not a pop at all . you can pop as much as you like .
Thank you. This really helped me. I'm 59 and at 56 ( that's when I started) went from a 9'6" to a 9' to a 7'6" in 3 years. Last summer went to a 6'8". I can ride it but my pop-ups weren't clean. I just spent a month in Costa Rica training....and having fun. The last 2 weeks I was on my 6'8". I'm getting there. Again, Thank You!!
Blano
"Train smart" sooooo important! So glad I came across your channel. I started surfing just 2 years ago, and have improved quicker than I originally though, but still feel my popup could improve a lot. Push-ups have always been difficult for me-- I'm tall, 6'3 with lanky limbs-- even when I played I pro volleyball, push ups have been my nemeses...but your videos have helped tremendously!
Thank so much. Your videos have really helped me. I started surfing last year. I have been struggling to stand up. Today I managed to get up straight to my feet. Thanks
So glad I found your channel, I'm going surfing for a first time in a week, surf and yoga retreat can't wait! Three weeks ago I couldn't do a single push up on my toes, always on my knees but never improved, I've been doing some of your workouts and can now do about 10 full push ups, might not be a lot but its a huge improvement. One more week to prepare! Going to dust off my ball and do some jack knives.
YogaBlossom get to work! hope your retreat went well.
Thanks. Short, clear and to the point. Good stuff.
This is the most helpful surf training/exercise video I've seen. Thank you so much!
Yeeeeeww! Always awesome Chris!!
Thanks for the video!! I'm 58 and some of these exercises are what I used to do in my younger days. I just needed you to tell me to do it.
LOVE this - thank you!! Especially since I'm taking this up in midlife, this broke it down so well, thank you!
Thank you very much for the excellent video. It was very helpful
Hey Cris. At 47, I'm getting back into surfing after a way too long break. This video is excellent! My pop up is currently clumsy and surprisingly difficult which causes me to fight to get my foot position and balance right at that crucial time. Your training progressions, stretches and exercises will be very helpful as I go about improving this. Also, I've been a fitness trainer/coach for nearly 30 years and it's clear you know exactly what you're talking about. Thanks for sharing your expertise.
“Do what you want to in life” love that
Great Video! Improves my skills a lot! Integrated it in my workout routine. Thanks!!!!
stoked to hear that. thanks!
excelente vídeo !! obrigado !
Thank you for this tips!!! I was in Hawaii 2 weeks ago and this is where I struggle for the most part. Love the tree in the background. Surf/snowboard for life!!!!
thank you Eryq, glad to hear you dig the content.
Thank you! I appreciate real exercises that arent circusy.
Thank you for your help.
Great video mate , cheers.
I’m a total beginner, for next holiday I’m planning to take surfing 🏄♂️ lessons. The plan is to do some basic learning first, on the ground, bat home in the backyard. Just came back from Noosa, Queensland, Australia 🇦🇺 where everyone surfs. All classes fully booked, maybe a good thing after all :)
Great instruction great video great concert great humor great sarcasm great equipment great ideas great everything thank you thank you thank you very much
Thanks man - these are very encouraging - love the bird calls - and the garden (o:
Thank you. I’m age 41 and have wanted to learn to surf my whole life. I appreciate the beginner exercises and foundation work. I hope I can maintain the discipline of learning these skills.
you're welcome! enjoy the process.
Excellent thank you 🙏
Hi Chris, how I practice pop ups is I use a blow up mattress. I start off with the mattress blown up tight. Than I put my short board or whatever you have (remove the fins) on the mattress. After a few days I release some air from the mattress so its just a little softer like a wave. Be careful not to practice around tables corners. Works great along with want you are helping us with your workouts. Your gonna pop up like a twenty year old. Give it a go everyone. Its really helps.
why not around tables. did something happen to you
Good stuff!
Worked great
This is helpful.
Great!
thank you so much has improved my surfing alot!!!!!!!!!!!!
glad to hear it man!
Very useful wee video & bullshit free. I've spent every other day of the last fortnight doing a short session of the exercises shown. Yesterday pop-ups were gong well, very well. As the man suggests, now I'm getting the strength & flexibility I can get on with internalising the skill.
glad to hear that man!
thanks soo much it helped me improve my pop up
Thanks for all the great vids, I'm 38 and out of shape,thus I begin the road to getting in shape and hope of getting barreled before I leave this rock. Hope being the key word. Thanks again and keep up the great work,peace and love from Boston,Ma.
Good advice. I do push ups on indo board too.
Those are really helpful
I been surfing since 10 years old and lately I am feeling difficult to get up fast
Great Low Posture it's looks good use Ball n Board for make feeling Degree n Gravity on neckti Back till Hips I'm trying it Body position Front for Mush n Back keep balance on Backdoor for Heavy Drop Thanks for giving Those ideas
Thanks
Awesome understanding of core stability and Pilates foundation core stability this is excellent stuff perhaps now it’s time to seriously consider the crossover between ballet gymnastics and dynamic movement applied to surfing couldn’t be more chuffed with what you are doing here the best I’ve seen yet👍
Mate at one point in my youth I was the most uncoordinated person on the planet appalling posture dreadful confidence organisation timekeeping all of it out of wak allegedly because of ADHD and dyslexia/dyspraxia ?
Personally I’m not so sure even that fully explains it? Anyway combined with low self-esteem and low self-confidence really made me an appalling surfer who could really only just about stand up on long boards having said that I was overweight in my youth and that undoubtably prevented me from developing a better muscle memory balance and coordination connection with muscle memory
However I had to move to Essex following my parents up who moved the year before due to family ill ?
Yeah I know as if being closer to hospital would be that much difference we discuss the logistics but it was their choice?
There is no surf there …….. and despite my flaws I was deeply in love with surfing we’re talking sessions that were way too long six hours a day minimum with bad nutrition shoved up each sleeve To prevent dizziness😂
In Essex while going through some very stressful times lost my dad and gran within the first eight months you could say the place doesn’t hold some of the happiest memories for me I was only up there for three years but during that time I encountered the same sort of injuries as I would’ve encountered if I had continued with surfing ……and weightlifting in Cornwall without further investigation into posture and core stability flexibility muscle memory physiology anatomy nutrition et cetera I
only 1 and a half years worth of Pilates ………
All while living in a place where there was no surf and when I came back I could out surf many of my friends due to these exact training activities ???
the other thing that I was doing was street surfing longboard and carve boarding work
what can I say you give me some hope that if I can overcome all of what happened then the Operation to remove the end of my right clavicle after it dislocated the second time having got over that and Ac joint surgery on my left knee then breaking both meniscus and tearing the anterior cruciate in my right then tearing the cruciate ligament in my left and having to have the right side meniscus fixed again then having to have the left one redone again twice during which time I built up damage in three of the discs so because of the loss of anterior and posterior cruciate ligaments one in each leg other health issues including overweight thanks to long-term sciatica and disc bulge coupled with the stress of losing loved ones and life itself trying to Challenge you to the point of dropping but I refuse to give up trying to get back in shape it was my mum that got me into surfing according to her she was body boarding while pregnant with me as it was the only thing that took the strain off the low back bit of family history with that back problems et cetera
She also talked my dad around on my first surfboard which was a dreadful popout that did more sinking and floating and was like paddling and breezeblock but it built character they say😂
In many ways I’m very lucky too know a lot of this stuff from many years ago as I was a fitness instructor surfer tiThaioxer Pilates teacher studying under one of the best Pilates teachers in England and for whatever reason the combination of those things improved my surfing more while I was on dry land for three years then in all the years I spent in the water
there is something to what your teaching that I find truly profound and have real life experience of having benefited from ! A combination of the right activities that I thought at the time might be carried over into surfing allowed me to do what I had never been able to do through surfing alone during the 10 years then I was doing it prior to moving to Essex and then again in the 10 years after I returned to CORNWALL without actual surfing skills none of which I could have learned purely in the water don’t get me wrong paddling duck diving and surfing and having an understanding of how to do that and the relevant muscle memory to the applied techniques et cetera of actually being in the water has to be there but having spent years only perfecting duck diving paddling and fitness three years stuck on land surfing only four weeks a year did my surfing more good then if I had stayed purely surfing for a further 10 years until injury finally prevented it if not before just based entirely on bad posture tight hamstrings poor balance and course ability ect !
In my current condition I have no idea how successful I will be and whether I will make it back into the water but I thoroughly intend to try and work back up to what worked before with your help sir you have my most sincere gratitude regardless of the result it will improve my health and fitness which is absolutely Vital pressing issue more so than getting back in the water even it’s been a rough few decades of injury my whole family passing away and The stress strain and appalling living conditions diet et cetera that go hand-in-hand with depression and grief
I’m only now just beginning to try to get back up and on with life again
So thank you so much for what you post……… On this subject I’m sure there are many people in my position who have been saved largely due to your advice!
with the deepest sincerity
thank you very much mate your a legend mate🙏👍😎
so good
Really helpful!! How often would you say to do these moves per week?
Love it
I like your videos as I am a physical fitness junkie and love to surf. My suggestion would be to make a few more basic exercise videos. There are a lot of people who do not work out 5-7 days a week. Some are older, some are busy, some are lazy, some are physically unable to do advanced exercises. I think it good to help people start out and get into a routine where they are doing SOMETHING regularly. Then there are options for those who choose to do more. Keep on groovin it!
thank you, and yes I agree. My Surf Athlete app is for that, it can be downloaded for free in any App Store.
best exercise for surfing core is what you have behind. A bar for core bring your knees to your chest exercise. Combine that with your routines. you ll see..good vídeo
Thank you. I am working on these exercises. Great video.
My goal is to lose 42 lbs in a year after 7 surgeries. I already lost 14 lbs in a month, 28 to go. I am 61, live in Bali, surf just about every day but the struggle is to stay on a short board and surf well.
How is it going after 9months?
Awesome video!!!!! Thx
cheers man. hope it's helpful
Surf Strength Coach
Excelentes consejos amigo!!! Muchas gracias!!!!!!
Sorry if you addressed this in the video and I missed it or if you have another video addressing it, but can you discuss the flexibility needed to pop up with your back foot first? I’ve recently changed my pop up from motion to back foot first. Thanks!
Nice to hear a specific explanation of why my popup suffered, especially on the shortboard. Most videos just tell you to do pushups or climb up to your feet using a knee.
When I saw him popup with his knees bent, I knew what I needed to do. Haven't surfed in years after decades of experience, and my skills have waned.
Very helpful and concise video, thanks!
Stoked to hear you got some benefit from it! Head over to the surfstrengthcoach.com blog and there's quite a bit of writing discussing the nuances of the pop up, and specially how to improve them. yewww!
Thoughts on Bridge walk outs? Lay on back-lift hips up and walk legs out like 4-5 steps and then back in?
Hey Chris. Thanks for this quality video. Making the transition from popup with toes to without toes turns out to be a major hurdle for me. Any tips/videos addressing this? Thanks man!
You rock
4:48 talk about perfect timing 😄
Those jackknifes would kill me. We need something to start out with that isn't going to make us so sore we can't do anything the next day/week/give up because our abs turn to stone. Like something less demanding that would allow us to build up to those.
I did breakdancing for a decade to a reasonable standard, but am now 38. I never had particularly flexible hips in all directions (mostly the V shape like split). Do you still think my progress could be limited due to my age?
dope man! thanks for the honesty! helped me the fuck out!
How do you work on the flexibility components? 58, through a couple rheumatism crises already and my surfing slipped away. I got back in the white water to practice like a beginner but it's not paying off...
Burpees, alternating the lead foot, are also great.
Ben, you should check out Si-Boards! They're AWESOME!!!
ua-cam.com/video/HM529gpa-bY/v-deo.html
Is it worth practicing popping up switch ?
The thing that never seems to be mentioned is that you don't have your toes on the ground to spring from when your on a short board. I peel them spring off a or both knees... I feel that's not ideal tho. It's only really an issue for me in smaller mushy surf when the board isn't dropping away as your standing. When I spring from knee in those conditions it pushes the back of board down a bit makes it easy to lose the wave. Plan to try 'chicken wing' next time
Go Cardinal
yeah - love the sound-track
I am transitioning to a shorter board as well. I am used to using my toes to pop up. Is it core strength that allows you to get your feet under you without something to push off from? It seems almost impossible to achieve.
core strength is part of it, as well as hip flexor strength and power, and hip mobility. you'll have the bodies buoyancy to help as well. it's definitely possible!
Thanks, I am going to work on this every day!
Thanks! I love it! Now I know what to do with a ball from pregnancy :D
What kinds of sets would you recommend for these exercises? How many of each and how many repetitions?
I don't know what you mean regarding a bullet from pregnancy. Sets and reps are dependent on where you're starting from. initially, do maybe 3 rounds of perfect form only reps. so stop doing reps when you can't perform PERFECT reps. if you're doing really high repetitions with perfect form, go the more difficult version of the exercise.
@@SurfStrengthCoach Thanks! :D
And sorry, Maybe an automatic spelling or something like that. I meant for the ball, many pregnant women hold such a ball at their home.
where is that place?
All of these are too hard for me to do.....!!! But I’ll keep trying!!!
simply regress the movements to your appropriate level. find the level of difficulty where it's challenging yet you can achieve perfect form.
ok sic cool
I went surfing the other day and tried standing on the board for the first time and the surfing instructor said I naturally have a good pop up. It’s probably because I used to do dancing??
Bro, great footy but i have one question what size ball do i purchase like the one you have i am 6'1 180 pounds? Thanks for your input!
probably a 75cm ball.
Hi Chris,my shortboard pop-up is smooth and in one motion.I am natural footed but find on pop-up my back foot lands just in front of the tail pad.Any idea how i can fix this?
Ryan The Rock John John surfs like that too. I don't think it's necessarily a problem. What board do you surf?
I have the same problem. It definitely hinders your ability to hack. I ride a 6'11 CI Semipro.
Quick question, you’re popping up on to the ball of your back foot. Is that standard or is it better to have the back foot flat on the board?
it's dependent on what you're doing. I could show you multiple in the barrel shots (forehand) where I'm only on the ball of the foot. backhand would be a bit different. people need to understand that the back foot is and should move a lot. what it should NOT DO is point backwards.
Surf Strength Coach we’ll avoid the snowboarding duck stance so :) great, thank you for the insight. It is appreciated.
Surf Strength Coach I was trying this on land and it’s interesting. To lay my back foot flat I tend to turn that foot backwards. Not so when it’s on the ball. Thanks again ✌🏻
I just got a 7'9 minimal as my first board after renting foam boards. My problem is that when I catch waves I nose dive so I have to hang my legs of the back of the board, this stops me popping up properly. Do you have any advice?
nose diving... I'd need to see you on video. could be wave placement, could be positioning, could be the wrong wave, could be many things. sounds like it's more of a technique aspect. a 7 9' shouldn't be nosediving, unless you're trying to catch the wrong waves, the timing of pop up is off, the wave choice is off, or even your weight distribution is off. if you've got some video let's do a session and go through some surf analysis. email me: cris@surfstrengthcoach.com
@@SurfStrengthCoach I think I have actually figured out what it is! I think it is that when I catch waves I am too late on them, so when I catch one it lifts me up and then brakes with me in it! I think I need to paddle into waves when they are not peeling yet. Thanks for replying though. I do have another problem though, I can decide what pop up to do! The short board pop up and the regular pop up(the one of the toes) both hurt my lower back. I can do the chicken wing pop up but I want to learn the others too! Do you have any advice?!
Thanks.
Now you are obviously doing a pop up where you instantly jump into the stance. I used to think this was the only right way to do it. Then I spoke with a great surfing Instructor and he told me that he saw best results with a pop up where you first put your back leg into position and pop up from there. Any thoughts on this?
I am asking because I want to switch my stance from regular to goofy. Started out as regular years ago because I lacked flexibility but I know I'd surf a lot better goofy
watch the video of slow motion pop ups from the pros at the surf ranch. you'll see various methods. for folks that are having an issue with their pop ups, we teach a segmented process, where back foot will place first, similar to what you mention. so I guess to answer your question, it depends on whether you're having troubles or not, and the cause of your issues. there's not a strictly right or wrong.
Thanks for the super quick reply! I've watched the ones from surf ranch and it was very interesting. I guess what I'm having most trouble with is changing a routine (popping into regular stance) that my body is already very used to. I was thinking the next time I get to surf (currently I don't live close to the ocean), I'll get a Minimal and go into some small waves to start the process of converting to goofy. Any other ideas? I wonder if I should be practicing the goofy pop up already or maybe just not do anything about it so my body has an easier time losing the muscle memory of the regular pop up...?
why are you trying to switch to being a goofy footer if you're natural? Sir John Falstaff
ua-cam.com/video/XYZ46bGfZ08/v-deo.html
What of you do the chicken leg mode?
move it or lose it. Good for older dudes like me. love yr work
Youre from Florida....Brandon area right?
long long long time ago.... I live in Indonesia / Australia now and have for quite some time
@@SurfStrengthCoach my trainer says he knows you, Chris Kelly, he is helping me with my surf training now
can you send me something to help me, I'm 37, overweight and short so I'm having a lot of problems popping up.
there's plenty of info on the website, as well as my other video on popups, which goes over more flexibility aspects. it's a combination of flexibility, strength, and skill practice. find where you're lacking, improve, then start improving the skill once again.
losing the "gut" is causing you to give up surfing!? some priorities need to shift. nutritional changes aren't that difficult, you simply need some basic understanding, and awareness of a few key aspects to start changing and implementing positive shifts. get your priorities on track, align your choices with those priorities, and implement the tools to aid in some weight loss. if you're lost, get in touch.
running is tough when overweight - but hiking up hills is a great way to lose weight and strengthen your core down to your feet - swimming laps will also help you lose weight and it will strengthen you shoulders too. Or you can take your board to a lake and paddle all day - and practice popping up on flat water
good stuff but fyi your popup lands too far back. I'm older and could not pop up till I started squats to stretch before like you said. Also 5 pop ups every hour on a timer made it work for me.
keep trying to pop up but it hurts my knees and my fat ass gut keeps getting in the way lmao
hey bro im 51 years old want get surf fit for sunmer my pop up is so weak an back in the day i was real good at surfing an use land then all the time i know im not young any more but i want do this so i can go surfing with my son im 25 kg over weight plez give me a workout plan
In a shortboard you can't use your toes
At 63 I still pop up.
Just a lot slower
So many wannabe surfers on the comments.. they probably dont surf anymore.
Dude , you read these comments ? Putting tons of kooks in the water. This 1 dude is 53 and "upgrading" to a short board WTF 🤣 Middle aged crisis center here !
These kind of comments are pretty much the opposite of what surf REALLY means. It's ageist and discriminatory. So you're saying that only 21 year olds can surf or try to progress with their surf and switch to short board? Remember that none of you 'pro surfers' were born surfing perfectly. You all went through all the stages of kookiness, at different ages. Stop making surfing elitist and reserved to good surfers.
LMFAO , you PC kook ! That's exactly what it means. Your old , dont surf , dont start , take up baking or golf. Stop being so soft , it shows your weakness , bad for the country as a whole.
53 is young, you fetus.
@@tetegrondona7915 "EXPIRATION DATE" NEARING COMMENT 🤣 adios bendejo