Dryland Surf Training for Surfers

Surfing is one of the most exhilarating water sports in the world. It requires a combination of physical & mental strength, balance, and technique. Surf training is, of course, an essential part of preparing for and improving in the sport.

Boost your Surf Paddling Fitness from the comfort of your own home

One thing we want to help you with here is ensuring your surf training output is at the max in any situation you’re in. If you have difficulty training in water for your surf training then we can help! Our dryland surf trainer is perfect for you if you are:

  • Far away from the sea
  • Limited with your training time
  • Training for that long awaited surfing trip
  • Looking to build strength and endurance
dryland surf training

However, surf training can take many forms, including land-based gym exercises, balance training, and resistance training. Land-based gym exercises can include squats, lunges, push-ups and swim training. Balance training can involve using a balance board or a stability ball to improve core strength and stability, but to get the best possible results from home or the gym, our ZEN8 swim trainer is a one-of-a-kind piece of kit, designed to truly teach you how to train, stretch and move.

Benefits of Surf Training at Home

Surf training at home is a great way to improve your surfing technique and overall fitness. How dryland swim training can help you get to the next level:

Improved Balance and Coordination
Our dryland swim trainer helps improve balance and coordination, which are essential skills for surfing. Using the unique inflatable bench and resistance bands, you will be keeping your back under tension and improve your paddle and swimming strength. On an unstable surface like a surfboard requires a lot of core strength and stability, so it’s imperative that you have a strong core.

Increased Strength and Endurance
Surf training at home is a great way to improve your overall strength and endurance. Surfing requires a lot of upper body and core strength, as well as leg strength and endurance. By training with our dryland swim trainer, you can improve your strength and endurance, making it easier to paddle out to the waves, catch waves, and ride them for longer periods of time.

Enhanced Cardiovascular Health
Surf training is also great for your cardiovascular health. Surfing requires a lot of paddling, which is a great cardiovascular workout. By training on a surfboard in open water, you can improve your cardiovascular health, making it easier to paddle out to the waves and catch more waves.

Surfing Training Techniques

Surfing is a thrilling sport, and as we’ve said before, requires a lot of physical and mental preparation. One of the most important aspects of surfing is having the right techniques to handle the surfboard. Let’s explore some of the most effective surf training techniques that will help you become a better surfer.

Paddling Techniques
Paddling is a crucial part of surfing, and it requires a lot of strength and endurance to get out into the sea and ensure you’re stable and have the confidence to ride waves with style. Here are some paddling techniques that will help you improve your surfing skills:

  • Arm Position: Keep your arms straight and close to the rails of the board. This will help you generate more power with each stroke. Using the resistance bands with the swim bench is a great way to mimic and train your positioning, getting ready for the plunge!
  • Breathing: Breathe deeply and rhythmically to help you maintain your energy levels and avoid getting tired quickly, practising this will also allow you to keep calm and ensure you enjoy being out there, which is the main aspect of wanting to surf.
  • Body Position: Keep your chest up and your head facing forward. This will help you maintain your balance and improve your control over the board. On our swim bench, keep your back under tension at all times, with your head up and chest up, this will train your core to withstand in-water surfing.

Going straight into the water and doing this can be daunting, which is why we have our surf trainer for you to practise the above at home or in the gym, allowing you to get the small things right out of the water.

Pop-Up Techniques
The pop-up is the moment when you go from lying on your board to standing up. It is a critical part of surfing, and it requires a lot of practice to get it right. Here are some pop-up techniques that will help you improve your surfing skills:

  • Foot Positioning: Place your feet in the right position on the board. Your front foot should be positioned just behind the middle of the board, and your back foot should be near the tail.
  • Timing: Time your pop-up correctly to ensure that you get up quickly and smoothly.
  • Balance: Keep your weight centred over the board to help you maintain your balance and control.

Manoeuvring Techniques
Manoeuvring is the art of controlling your board and making turns while riding a wave. It requires a lot of skill and practice to master. Here are some manoeuvring techniques that will help you improve your surfing skills:

  • Weight Shifting: Shift your weight from one foot to the other to help you turn and control your board.
  • Rail Control: Use your toes and heels to control the rails of your board and make sharper turns.
  • Timing: Time your turns correctly to ensure that you maintain your speed and control.

By using these surf training techniques, you will be able to improve your surfing skills and become a better surfer. Remember to practise regularly and be patient, as it takes time and effort to master these techniques, watch videos and emulate what the experienced surfers are showing!

Equipment for Surf Training in and out of the Water

When it comes to surfboard training, having the right equipment is essential. Let's take a look at the different types of equipment needed for effective surfboard training.

Choosing the Right Surfboard

The first and most important piece of equipment for surf training is, of course, the surfboard itself. Choosing the right surfboard is crucial to your success in training. There are a few different factors to consider when selecting a surfboard for training:

  • Board size: The size of the board should be appropriate for your skill level and the type of training you will be doing. Take a look at this surfboard size guide that will help you decide on the right board for you!
  • Board shape: The shape of the board can affect its performance, so choose a shape that is suitable for the type of training you will be doing.
  • Board material: Different materials can affect the weight and durability of the board, so choose a material that is appropriate for your needs and budget, for beginners, it is best to invest in a low-budget board, of course, you want the best, but as we all know hobbies like this can be costly and it could be something you find out you don’t want to carry on doing in the future.

Essential Surfboard Accessories

  • Balance board: A balance board is a great tool for improving your balance and stability on the board.
  • Surf knobs: Surf knobs are attachments that can be added to the board to help with pop-ups and other manoeuvres.
  • Tide watch: A tide watch can provide valuable information about the surf conditions at a given time, helping you plan your training sessions more effectively.
  • Surf Trainer: We’ve mentioned it before, but the ZEN8 surf trainer could be the accessory to change the way you train. Improving your core strength, balance and stroke technique from home.

Keeping safe whilst surfing

Surf training is a great way to improve your surfing skills and overall fitness. However, it is important to always prioritise safety during your training sessions. Here are some essential safety tips to keep in mind:

surf training

How ZEN8 can help your Surf Training

Our dryland swim trainer is tested and proven with surf-specific training programs with a clear path towards improved performance.

We’ve spoken about our surf and swim trainer throughout, but let’s look in some more detail at our product that can help your surf training. ZEN8 is usually a swim trainer, however, it is a versatile piece of equipment and can be used for surfboard training as well as other sports training. The surf and swim trainer comes with an inflatable bench that can be used with resistance bands and elasticated paddles for everything you need to improve your surf fitness. ZEN8 is designed to keep the body in a similar position as you would have on the board allowing you to endure longer times in the ocean. It is an excellent tool for surfers to improve their core strength, endurance, and technique preparing you for being in the water on your surfboard.

The ZEN8 ROT8 performance bands are an excellent tool for surfers to increase their core stability and rotations for turning in the water, as well as keeping fitness to a high level, helping you surf for longer.

Using ZEN8 for at home surf training can help you improve your paddling strength and endurance. Paddling is a crucial aspect of surfing, and having strong paddling muscles can help surfers catch more waves and stay out in the water for longer periods. ZEN8 can help surfers build the necessary arm/core strength and endurance to paddle for extended periods.

ZEN8 can also help improve surfing techniques. By mimicking the swim stroke, ZEN8 can help develop a more efficient paddling technique, all from the comfort of home.

Using ZEN8 for surf training can be an effective way for surfers to improve their strength, endurance, and technique. With our various training plans and on-demand workouts, ZEN8 can help surfers build the necessary skills to become better surfers and swimmers.

What are the benefits of using the Dryland Swim Trainer for Surfing?

ZEN8 is a dryland swim trainer that can be used to improve your surfing performance. It is suitable for surfers of all levels, from beginners to professionals. Here are some ways that ZEN8 can help you train for surfing:

Build Swim Power and Endurance
Swimming is a great way to build strength and endurance, which are both important for surfing. With ZEN8, you can simulate the movements of swimming without having to be in the water. This means that you can train your swimming muscles even when you don't have access to a pool or the ocean.

Improve Technique
ZEN8 can also help you improve your swimming technique, which can translate to better surfing performance. By practising the correct swimming form on the ZEN8, you can develop muscle memory that will carry over to your surfing.

Save Time and Train More
One of the biggest advantages of using ZEN8 is that it can save you time. Instead of spending hours in the water, you can get a great workout in just 15 minutes on the ZEN8. This means that you can train more consistently, even when you have a busy schedule.

Faster Progress and Results
By using ZEN8 to train for surfing, you can see faster progress and results. The consistent training that ZEN8 provides can help you build power and endurance more quickly than traditional training methods. This means that you can improve your surfing performance in less time.

ZEN8 is a great tool for surfers who want to improve their performance, from highly experienced surfers to beginners. By using it to build swimming power and endurance, improve technique, save time, and see faster progress and results, surfers can take their skills to the next level, so make sure to check it out!

If you need more information about how our trainer can help your surf training then we are happy to help, get in touch with us!

take a look at our unique zen8 swim trainer


Lucy Buckingham - BMC Pro Triathlon Team
Credit: James Mitchell




  • Core & Back Activation
  • Body position booster
  • Upper Body Strength 


  • Encourages a good catch
  • Improved Body position
  • Quickly Build Stamina


  • Targets Swim Muscles
  • Better Body Control
  • Swim-like position


  • Reinforced Skeleton Structure
  • Antibacterial Mesh
  • Built to last