From working with world class WSL athletes, Rod shares 9 Surfing Pop Up Exercises and some of the theory behind what will make your pop up better, more fluid, faster and controlled in no time.

Skip to the sections below:

0:00 Intro
00:25 The Take Off (It’s not a “Pop Up”)
01:30 Working with Pros to Groms
02:18 Breakdown & Key pointers

The Exercises Get Stuck In
04:30 The Push
05:00 Mobility and its importance
06:50 Body Connection
09:40 Movements!
09:20 Modified Push Up
10:30 Knee Tucks
11:05 Hip Openers Kneeling Hip Hinge
11:55 Hip Openers 90|90 Stretch
12:25 Hip Openers BJJ Hip Flow
13:08 Spine Extensions Bridges
14:06 The Scorpion
14:50 The Dive Jump
15:20 The Dive Push Takeoff

The 4 keys to a great pop off are skill, mobility, strength and mindbody connection. And we all know that surfing is a labour of love. So many of our clients come to us, struggling with their pop up and low wave count as a result. Whatever stage at your surfing progressions, there’s nothing worse than paddling like a dog all session to blow a couple of waves at your takeoff. Slowing down your progress.

Try these exercises Fix your pop up & Improve the odds for a better surf, every time.

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