How To Fix Your Pop Up (SURFING): Technique & Exercises

[@bernardryan7068]

Most comprehensive info I've ever seen on social media, I am 68 yrs old and have restricted movement on my legs and weakness in my right arm, I'm following your instructions and after 5 days am feeling a difference already on dry lad, I'm between Liverpool and Manchester but surfed in Cornwall Wales and Scarborough before suffering a stroke in 2020, your video has given me confi🎉and desire to get back into surfing and I can't wait to get to the coast, massive thank you for your inspiring video 🤙🌊🐬

[@hamishmobbs7788]

Had no idea why my pop up sucked for so long (10-15 years) just thought it was something I couldn’t do great compared to all my mates but then through your videos over the years I realised my hips back and hamstring were so stiff and restricted and locked up from a bad hip injuries I had years ago skating. No one taugh you any of this stuff 20 years ago you were either a good surfer or not! Now my pop up is as quick as it’s ever been and I’m 39 yrs old and I’m more flexible and loose than I was 10 years ago but still plenty of work to get to where I want to be. Thanks for all the exercises/stretching and movement and explaining it all so it makes sense! Will be dropping in for a visit and booking next time I’m up in Tweed. Cheers

[@SurfStrengthCoach]

stoked to hear that hamish! well done on getting clear as to what was limiting you, and then most importantly, making the changes. good on ya! and yes, hit me up when you're up here!

[@jayveethreefive5214]

Just found this video I’m 40, been surfing and skateboarding for 30 years, and my range of motion is now terrible due to skating injuries over the years and a lifetime of physical labour. I work around it by throwing the board down the wave so my knees and ankles don’t have to bend as much, and still surf ok, but your video highlighted for me just how stiff my lower body actually is!

[@rctrix9063]

This is the only video on pop ups I have seen that covers range of motion. Excellent.

[@SurfStrengthCoach]

I think most people talking about surfing technique and pop ups don't actually have any anatomical knowledge or training background. Whereas I came into the surf world with a background in training, rehab, massage therapy, and strength & conditioning, so I look at surfing a bit differently from normal "surf coaches".

[@rctrix9063]

@@SurfStrengthCoach You background is well suited. 👍

[@seancameron2136]

My pop up went to hell after recovering from lower back issues recently. I have my range of motion back, but I guess I lost some muscle memory. This video really helped me. I just watched it after having a extremely frustrating session this afternoon. I tried all the stuff in the video on the floor just now and I totally got my pop up back. I particularly like how you kinda reverse engineered the pop up in this video, going from surf stance, back to prone position. I did this about a dozen times on the floor, and it totally fixed my problem. Thank you for this video!

[@RichardHerbert-dy1wj]

Huge aha moment, when you said from cobra, I do a lot of yoga and for some reason was pushing up from the chest area and obviously haven't had the smoothest pop b/c of that. When you where showing pro pop up examples and said good cobra extension, I was like duh!!! Hand being just 6-8 inches below where they were in position made all the difference in the world and now I'm so much faster and smoother on my pop ups. Thanks!!

[@Happytravellerkimmy]

This is very helpful! I'm old and fat but I could actually do most of what you mentioned here, so I can see how to improve my pop-ups! Thanks!

[@Sid6902]

Downloaded your app. I look forward to rebuilding my surfing skills again. My body was younger and in shape then I moved and didn’t surf for like 15 yrs. now I’m back at it and I can’t figure what’s up?it’s not like riding a bike LOL. Thanks this helps immensely!! I’m stiff in my hip flexors even my shins are hella tight.

[@SurfStrengthCoach]

glad to hear that you're finding the app content and programs insightful. I often say, surfing is a reflection of our life and health. it does require a highly "functioning" body, in all senses of the word, and especially in terms of movement. you can get it back! even for me, stay surf capable is a process. currently I'm dealing with quite a nasty cervical spine injury, so learning, training, and eyes on the prize (surfing)

[@meiming1]

I think I discovered my problem is the hip rotation. I'll check out your other video thanks

[@Irishoffman772]

. i am over 60 and my pop up is my weakness so your advice and explanation were very helpful. being a former dancer i appreciate your knowledge thank you.

[@AnthonySmith-fu8yj]

Good job!!!!! What I have been looking for.

[@matildasmith8128]

Hey! Great video! Just wondering if you have any swimming targeted workouts/routines? Reckon there are any pool standards we should master?

[@seandurance5426]

Hi there great vid as always I live in Tweed and was looking for some surf coaching? I'm intermediate?

[@SurfStrengthCoach]

sorry buddy, I've left Australia. back in the US for a while so I can easily get on airplanes for surf travel!

[@mariocavagnaro231]

Great video !!!! Thks !!!

[@garyevans3494]

Way to go! I loved this video. Thanks so much

[@mmoloni3221]

Surfed for a while, never saw pop up or position on board like this. Thanks

[@WEEBER13]

great content!

[@cparksie2231]

Again, I come back to your page time and time again. Your videos are awesome! Thanks so much.

[@SurfStrengthCoach]

that's awesome! thank you!

[@fboness368]

Awesome info!

[@EricTricklebank]

Cool man, those exercises look really helpful, thanks. Working on it

[@jrb_jr_13]

Amazing video

[@theoverstoker3430]

I love your no bs approach to your coaching! I got some work to do.. my mobility and hip and ankles are no where near where they should be.. hints why my pop ups suck and I keep blowing waves. I’m 6’3 and a bit over weight and my range of motion is shit.

[@sferguson1130]

New to your stuff and really benefiting from the knowledge gained. Cheers!

[@seancameron8209]

This is the best pop up video

[@dluscombephantom86]

Cris, How many Ibuprofens do you take before you record your videos?

[@stev8628]

Good stuff! 👍 definitely have strength and mobility issues to correct and work on! Day 2 of learning managed to get three pop-ups in 😀

[@andyp9]

Thanks for the great video! I do have one question though... I have trouble doing the fluid "walk-up" type of pop-up on a shortboard because you can't push off your feet, so I have to really "pop" off my knees. I noticed that in most of the pop-up examples that you did yourself in this video, you were pushing off your left foot while bringing your back leg (right leg) into position. So on a shortboard do you push off your left knee/shin while bringing your back leg into position, or do you push off both legs and have them both in the air at the same time, with the back leg landing a split-second before the front leg?

[@relaxingsounds5469]

He does the shortboard walkup process starting at around 3:08. But he covers this technique in great detail in his "Carboard Surfer" app. I highly recommend it!

[@SurfStrengthCoach]

@@relaxingsounds5469 thanks for the shoutout!!

[@relaxingsounds5469]

@@SurfStrengthCoach of course! Thank you for the amazing content. I'm a 41 year old beginner and just spent spent about 2 months on the popup section of the cardboard surfer and now I'm really starting to dial it in. Being able to glide in and confidently and calmly walk up while keeping my vision down the line has been an absolute game changer.I never knew the take off was half the fun! I might send you some videos soon of you don't mind so you can give me a bit of a critique? Thanks again

[@steebzs]

Interesting, i have been surfing for 2 years only and surfing a lot. I was a fast learner. Since some weeks my pop stopped. Seems the automatic movement is gone. I start thinking, and doing weird stuff like putting my front foot first. Got some dryland work to do!

[@MyGraza]

Hi mate, any tips on mobility vs flexibility for someone who’s had their, shoulder reconstructed, their hip replaced and due to have a level 2 lumbar decompression surgery, on my L5/S1 & L4/L5 Spine. Have to get Loaded on pain killers, in order to surf which sucks. I’m 50 now and I’ve Surfed for 30 years, but recently and can’t even get to my feet anymore. Feel like I’m mourning a lifestyle that’s got me through some dark times.

[@SurfStrengthCoach]

Sorry to hear about your current situation. Those are some heavy issues you're dealing with. Your situation requires specific individualized coaching and recommendations. Happy to dial that in for you via consultation (in person or online). If you'd like to set something up so we can give you some beneficial trajectories, flick an email to [e-mail]

[@MyGraza]

@@SurfStrengthCoach ah thanks mate, I'm from a small group of islands off the coast of Northern France, called Channel Islands, so won't be able to meet in person. What's the cost of an online consultation?

[@SurfStrengthCoach]

surfstrengthcoach.com/coaching/

[@ChuckBaxter-sf1cc]

I am 55 and in good physical condition! That being said, my 1st suf lesson is in four days. Dry land pops up until my 1st lesson. Hopefully, this gets me a "leg up" 😅

[@SurfStrengthCoach]

good luck!

[@nznige]

It looks like the GOAT has his left hand quite a long way forward in front of the right, is this something you recommend?

[@SurfStrengthCoach]

yes, it's taught HEAVILY in the Cardboard Surfer program, and it's heavily imprinted with surfers on all of our surf trips. it has to do with momentum creation, weighting the surfboard, and alignment of shoulders.

[@gtsai06]

Nice videos...I've been surfing since September and my pop-up sucks and rarely get on the board. I've been treating it like a burpee and everytime, I land too narrow. It seems like I need to be more flexible in the hips (I'm shorter) with a deeper squat. Also need to somehow bring my backfoot more forward first. I like the excercises related to this.

[@SurfStrengthCoach]

I've got a few extensive articles on the website you may find helpful: surfstrengthcoach.com/the-secrets-of-the-perfect-surf-pop-up/ yes, it's definitely not a burpee. start practicing slow and get fluid with it, and only then increase the speed or power of the movement

[@WhyarewehereNow]

I need help with my legs position. I can’t bend my legs that low lmao. Not sure if it’s my knee or what cuz I had a knee injury.

[@warmachine1770]

Some yoga postures might help too.

[@jeffmilum5858]

I have never been able to bring my knees up to my chest like that. It's not a strength issue, a ROM issue, something is holding my knee back/down it seems like. Any ROM or stretching tips?

[@SurfStrengthCoach]

go get your knee assessed. figure out what the restriction is. I have no idea, therefore have no insights, as I've never assessed your knee structure. may be a structural issue. have you gone through the testing and mobilisations in my pop up program? may be a good place to start.

[@jeffmilum5858]

@@SurfStrengthCoach thanks. It's not a knee issue, more like a hip/flute issue where I can't get my knee up under my chest in popup position. Anyways, was trying to fugue out exactly which of your videos you were referring to? Sounds like a good one to check out

[@zumachuma]

I have surfed for 40 years, but after some injuries and an over 8 month lay-off from surfing, when I got back to it, I realized that something happened to my pop-up! So I decided to see what the experts say. I tried the top 5 or 6 others, but yours was BY FAR the best. Thanks man! You reminded me of what I was doing when I was in top form, and now I'm back !!!

[@HawkSAR93]

Can you PLEASE expose Hydromind?!

[@matthewdoelp4949]

Second this!!

[@Shloopy420]

Haha sometimes I still say “wanna skype really quickly?” Cheers great video. I can do all of this except a rapid jackknife. Looks like I need more time in the water!

[@johnbarkwire3550]

I am 66 years old and I just learned I've been doing a key part of my popup WRONG my entire life! I'm a regular foot that has been bringing my LEFT knee under me first since it was my forward foot. How have I never known to bring my right knee under me, plant my back (right) foot and then step forward with my left foot carrying my weight on my front (left) foot. I was watching the video and thinking,,, sure, that's what I do. THEN I GOT ON THE FLOOR AND REALIZED THAT'S NOT WHAT I DO! Wow...

[@BrennanSedivy]

Thanks for this comment. I would’ve have realized this just from watch examples.

[@nznige]

Great Vid thanks! You are correct its highly frustrating seeing that wave get away from you with a slow or sloppy pop up. I am fit and active at 43, resorted to using the chicken wing (leg) on a MF Beastie 7ft high volume board, I find this works ok on waves which aren't too steep, on the steeper waves its just too slow. I've worked on hips before as I am fairly certain I have am heavily restricted in certain areas, can get into and sit in a deep squat (moving around in it creates a few groans heh) but cant do the 90/90 on one side at all basically. Is it actually possible through stretching and mobility to make any real improvement (if so what time frame?) or should I focus on working on chicken wing type pop up with a larger board and just accept the limitations? The reason I ask is I have tried before for my running through physio, yoga, Pilates etc and never really managed to make much progress on the hip flexibility.

[@randy_andy]

How about using the @popupmatic for demonstate the pop up

[@ronbelanger8936]

Like the ball tech but kneeling on a floor will catch up to you

[@bmoz9140]

Thank you. I wonder if you could post a 15 min workout doing a range of exercises / movements / stretches all geared to the pop up with no talking - just music. ( a lot of similar stuff popped up during Covid which was truly fantastic) many thanks 🙏

[@SurfStrengthCoach]

we've got those exact workouts in the Ocean Sports Academy in the Surf Athlete app!

[@Hotwire_RCTrix]

Old news but you are wrong, walk-up doesn't work. No proficient surfer actually walks up. The reason is geometric. Try it in slow motion and you will discover why.

[@SurfStrengthCoach]

You’re 100% missing the point and misunderstanding the purpose of the drill. It’s for motor system learning in a slow environment. That’s it. It’s not the technique.

[@marmedina29ify]

Need to shoot you an email son you can address my issue with pop up and direct me to a program or personal training.

[@1982mako224]

The new Uni-bomber look. LOL!!!!

[@blankgen8003]

Hands , lots of hands.

[@johnbrandon5]

Yo too bad needs to bad shoulders too bad hands and one bad foot lol

[@tetegrondona7915]

Please calm down! What on ea rth are you on??

[@MACtic1]

Drop the beard dude. It's not 2016 anymore

[@SurfStrengthCoach]

I don't understand what the relevance of beards and 2016 was......

[@nznige]

I thought beards were lockdown Chic

[@alanthomson5331]

Why are you here?