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Welcome to the Surf Performance and Injury Prevention Program! This program contains exercises and programming strategies that combine research and years of experience as Doctors of Physical Therapy to reduce risk of injury and optimize surf performance. Performance training is all about consistency and commitment. Make this a part of your weekly schedule and stick with it. 




Surfing requires the successful integration of many movements across all joints in the body. Therefore, this program will incorporate a strong focus on strength training, force and power development, dynamic balance training, shoulder, spine, and ankle mobility, and functional endurance for targeted muscle groups. Our goal is to maximize your potential to meet the specific demands of paddling, wave navigation and preparation, the pop up, and board maneuvering. 


How to Use this Program


The program is self-guided and set up to educate the individual in how to measure success and progress throughout the 8 week program. Use this program for off-season training and preparation or in between surfing sessions when the waves aren’t pumping. This program, including the warm up, should take no more than 45 minutes per session. It is designed to be specific to take you to the next level. To get the most out of this program you will be cued to test and retest your performance on several metrics below.

8 wk Surf Performance and Injury Prevention Program

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