Pop-up training in 4 steps

Posted by in Functional Training, Hawaii, Surfing, USA Mainland

No time or place to surf? No waves to pop-up on? No problem. Bring the surf training to the shore line to stay fit and ready for that next drop into the vertical blue! Today I put together a tiny training session by the shore line to work on my popups.

Pop-up training

After some years surfing on and off, I realise that there is not much time I have in the water to actually get better at things. So its time to take the surf training to the beach. Like an everlasting beginner in the ocean, I guess its time to realise that I need to put some work into in when ever I can. And especially outside the water. My good friend and ever lasting helper in the waves Paulo Do Bairro made me realise how little time we actually spend surfing a wave. And for beginners like me and most of us, it will help a lot to add some surf-like moves into your training routines.

This is a really good tip if you want to improve your surf skills, but have little time actaully surfing, like me. So today I did these 4 fairly simple excercises to get more functional with my surf training. Guess which one I found the toughest to do?

  1. Pop-ups
  2. Push up Piké
  3. Aligator Push ups
  4. Box jumps

How to execute

These might seem super simple. However, the pop-up training exercises can be a bit hard at the beginning. This because they all include explosive movements. Here is a quick list on how to exeute. They first 3 have the same starting point

  • On the floor, feet together and toes on the ground. Hands by the chest and elbows back alongside the body
  • Engage the abs
  • Do as many reps as you can handle on one before going to the next exercise.

1. Pop-ups

  • Push off the floor and backwards in an explosive manner.
  • Pull legs under your body at the same time as your let your hands off the floor.
  • Look forward (not like me, I look down in the video, bad Betty)

Pop ups

2. Push up pike

  • Push off the floor and pull the feet under your hips without touching the floor and back in one manouver

Push up Pike

3. Aligator push ups

  • Extend your arms halfway so that your overarms are paralell to your body. And stay there. Alternatively you can do a push up for every leg movement. You can decide. They are both heavy!
  • Alternate one leg to each side: bend the knee and kick towards your albows and back.

Aligator push up

4. Box jump

  • Choose a platou that you can actually reach, crash-landings are no fun
  • Feet a hip with apart, charge, jump and extend fully your legs to engage the glutes again, before jumping down and recharging with no intervalls inbetween the jumps (important for the explosiveness)

Box jumps

Weeeeeeeh, look at that classy jump hahaha….! Epic style is always important. Anyways. Try it out. Here is a super cool song suggestion for you too. Until next time 😀

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