Introduction
At Triplemelon, we know that staying on your board is just part of the challenge. Strong leg drive and efficient paddling are also key to catching the best waves. That’s why we’ve created a tailored training program to help you strengthen your legs and enhance your surfing performance.
Why Is Leg Drive Key in Surfing?
In addition to arm paddling, leg drive is essential for every surfer. It gives you the speed to catch waves at the right moment. With stronger, well-trained legs, you’ll handle bigger waves, perform advanced maneuvers, and maintain better balance. Whether you’re perfecting your technique or looking for new exercises, this program is for you.
Our Training Program
At Triplemelon, we understand the specific needs of surfers. That’s why our training program has been designed by experienced surfers and fitness experts to focus on exercises that will strengthen your legs, providing the power and control you need to glide through the waves effortlessly.
EXERCISES:
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Single-Leg Balance: Stand on one leg and hold your balance for 20-30 seconds. To increase difficulty, use an unstable surface like a bosu ball or foam pad.
3-4 sets of 20-30 seconds per leg. Rest 30 seconds between sets.
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Bulgarian Split Squats: Stand with one leg in front and the other resting on a bench or step behind you. Bend the knee of your front leg to lower yourself, pause for two seconds at the bottom, and then return to the starting position explosively. Add weights as you progress to increase difficulty.
3 sets of 8 repetitions per leg. Rest 60 seconds between sets.
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Hip Bridges: Lie on your back with knees bent and feet flat on the floor. Contract your abs and glutes as you explosively lift your hips. Hold the top position for two seconds, then lower slowly. For an extra challenge, perform the exercise on one leg.
4 sets of 15 repetitions. Rest 45 seconds between sets.
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Step-Ups: Place one foot on an elevated surface (40-50 cm), push upward until your leg is fully extended, then lower your other leg in a controlled motion.
3 sets of 10 repetitions per leg. Rest 40-60 seconds between sets.
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Plyometric Jumps: Set up six cones or obstacles spaced 1-1.5 meters apart. Perform 6 single-leg jumps forward, focusing on height and distance. Alternate legs each time.
3 blocks of 8 series (4 per leg). Rest 3 minutes between blocks.
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Jumping Lunges: Start in a lunge position, jump explosively, and switch legs mid-air to land in the opposite lunge position.
6-8 sets of 30 seconds. Rest 60 seconds between sets.
Benefits of Our Training Program
- Leg Strength: Build the power to paddle and push off with greater speed.
- Balance and Stability: Gain better control on your board while riding waves.
- Endurance: Surf longer without fatigue.
- Maneuverability: Perform advanced tricks with precision and ease.
How to Start
Dedicate just 2-3 days a week to these exercises. They can be done at home or in the gym, with minimal equipment required.
Conclusion
At Triplemelon, we’re committed to helping you improve in the water. This program will help you paddle faster, gain better control, and catch the best waves with confidence. If you want a fully customized training plan, contact us to connect with expert coaches who can help you achieve your goals.
