How to Progress in Surfing: Landlocked Training Guide

Landlocked Training Guide – You've caught the surfing bug, but there's one problem: the nearest ocean is hundreds or thousands of miles away. Does this mean your surfing dreams are on hold until your next vacation? Absolutely not!

Many of the world's best surfers spent their formative years training far from the coast. The secret isn't constant ocean access—it's targeted, intelligent training that builds the specific muscles, skills, and muscle memory you need for surfing.

This comprehensive guide will show you exactly How to Progress in Surfing: Landlocked Training Guide no matter where you live. From dry-land drills to technology solutions, we'll help you return to the ocean better than when you left.

1. The Landlocked Surfer's Mindset

Progress Isn't Just About Wave Count

Many coastal surfers plateau because they “just surf” without intentional practice. As a landlocked surfer, you have the advantage of focused training:

Quality over quantity: Every movement can be deliberate and correct
No bad habits: You're not reinforcing poor technique in the water
Building foundations: Strong fundamentals transfer directly to wave riding
Mental preparation: Visualization builds neural pathways

What You CAN Control Away from the Ocean

Strength and conditioning
Flexibility and mobility
Balance and coordination
Surf-specific movements
Ocean knowledge and theory
Mental visualization

2. Essential Landlocked Training Equipment

Building Your Home Surf Gym

You don't need expensive equipment to make significant progress:

Must-Have Equipment

Balance board: The single most important landlocked surf tool
Yoga mat: For flexibility and core work
Resistance bands: For paddling strength and rotational power
Stability ball: For core strength and balance
Skateboard: For carving sensations and balance

Nice-to-Have Upgrades

Indo Board: The original balance trainer
Swim harness: For paddling-specific resistance training
Video setup: For analyzing your form
Virtual reality: For wave reading practice

Budget-Friendly Alternatives

Equipment	Professional Version	Budget Alternative
Balance Board	Indo Board ($120+)	DIY wooden board + PVC pipe ($20)
Swim Training	Endless pool ($thousands)	Resistance bands + bench ($40)
Video Analysis	Professional camera	Smartphone + tripod ($10)
Skateboard	Carver surf skate ($200+)	Regular skateboard + softer wheels ($60)

3. The 5 Pillars of Landlocked Surf Training

1. Pop-Up Perfection

The pop-up is the most crucial movement in surfing—and it's 100% trainable on land.

Progressive Pop-Up Drills

Slow-motion pop-ups: Focus on perfect hand placement and foot positioning
Eyes-up practice: Always look forward, never at your feet
Uneven surface pop-ups: On a balance board or pillows to simulate wave motion
Fatigue pop-ups: Do 10-20 in a row to build endurance

Goal: Muscle memory so strong you pop up perfectly without thinking.

2. Paddling Power Development

Paddling fitness separates good surfers from great ones.

Land-Based Paddling Exercises

Swimming: The obvious but most effective choice
Resistance band paddling: Mimics the exact movement
Plank variations: Builds shoulder and core endurance
Pull-ups and lat pulldowns: Builds the key paddling muscles

Training Schedule: 3x weekly paddling-focused workouts.

3. Balance & Stability Training

Surfing is essentially continuous balance recovery.

Balance Progression Plan

Week 1-4: Basic balance board standing (2 minutes)
Week 5-8: Balance board squats and rotations
Week 9-12: Balance board pop-ups
Week 13+: Balance board with eyes closed or while catching a ball

4. Surf-Specific Strength

Build strength that directly translates to wave riding.

The Surfer's Strength Circuit

Rotational medicine ball throws: For powerful turns
Single-leg deadlifts: For stability during bottom turns
Burpees: For pop-up explosiveness
Landmine rotations: For generating torque

5. Flexibility & Injury Prevention

Stiff surfers get injured and can't perform.

Daily Mobility Routine

Hip openers: For better stance and rotation
Shoulder mobility: For paddling and duck diving
Spinal twists: For looking down the line
Dynamic stretching: Before all training sessions

Read also: Video Analysis Surfing: How It Supercharges Your Progress

4. Technology Solutions for Landlocked Surfers

Virtual & Augmented Reality Training

The landscape is evolving rapidly for landlocked surf training:

Technology	What It Offers	Current Limitations
VR Surfing	Wave reading practice, balance challenges	Doesn't replicate water feel
Surf Skate Simulators	Realistic carving sensations	Limited to flat ground
Video Analysis Apps	Form correction through self-review	Requires existing technique knowledge
Online Coaching	Professional feedback on land training	Time zone challenges possible

Creating Your Feedback Loop

Film everything: Use your phone to record balance board sessions and pop-ups
Compare to pros: Screen-grab professional surfers and match their positions
Use apps: Tools like Coach's Eye allow frame-by-frame analysis
Join online communities: Get form checks from experienced surfers

5. Creating Your Landlocked Training Schedule

Sample Weekly Training Plan

Day	Focus	Workout
Monday	Strength & Power	Strength circuit + pop-up practice
Tuesday	Paddling Endurance	Swimming or band work + flexibility
Wednesday	Balance & Skills	Balance board progression + skate session
Thursday	Active Recovery	Yoga or light mobility work
Friday	Power & Simulation	Strength circuit + video analysis
Saturday	Endurance	Long skate session or swim
Sunday	Rest	Mental visualization only

Periodization for Surf Trips

12 weeks out: Focus on base fitness and technique
8 weeks out: Increase intensity and sport-specific work
4 weeks out: Peak performance training
2 weeks out: Taper and mental preparation
Trip week: Light maintenance and visualization

6. Mental Training & Knowledge Development

What You Can Learn Without Water

Wave theory: Understand how swells create surfable waves
Tide and weather knowledge: Learn how conditions affect different breaks
Surf etiquette: Study lineup rules and safety protocols
Equipment knowledge: Understand how different boards work

Visualization Techniques

Watch professional surfers: Analyze their technique and imagine yourself making the same movements
Mental rehearsal: Visualize entire surf sessions from paddle out to final wave
Fear management: Imagine challenging situations and practice staying calm
Goal visualization: See yourself successfully performing new maneuvers

Read also: Surf Levels: How to Understand Where You Are with Your Surfing

7. FAQ: Landlocked Training Guide

How much can I realistically improve without ocean access?

You can dramatically improve your fitness, pop-up technique, balance, and knowledge. The first session back in the ocean will still require adjustment, but you'll progress much faster than someone who did no training.

What's the single most effective piece of equipment for landlocked surfers?

A balance board. It directly trains the stabilizer muscles and movements used in surfing.

How often should I train to see results?

4-5 focused sessions per week of 45-60 minutes will produce significant results within 8-12 weeks.

Can I learn to surf from scratch while landlocked?

You can build an excellent foundation, but nothing replaces time in the ocean. Aim for 80% preparation on land, 20% refinement in water.

What should I focus on right before a surf trip?

In the 2 weeks before your trip, focus on paddling endurance, pop-up crispness, and flexibility. Reduce heavy strength training.

Are surf skates worth the investment?

Absolutely. Carver-style surf skates provide the closest land-based feeling to actual surfing and dramatically improve your balance and carving ability.

How do I stay motivated without immediate wave rewards?

Set specific, measurable goals (e.g., “hold a handstand for 30 seconds,” “do 50 perfect pop-ups”), track your progress, and connect with other landlocked surfers online.

Conclusion: Your Next Ocean Session Will Prove It

Being landlocked isn't a surfing limitation—it's an opportunity to build foundations that many ocean-accessible surfers neglect. When you do return to the water, you'll be amazed at how your land-based training translates to real wave riding.

Remember that every great surfer spends most of their life out of the water. What separates exceptional surfers isn't wave count—it's how they use their time between sessions.

The techniques in this guide have helped Sōleïa students from Landlocked Training Guide areas show up to camp already miles ahead. Your dedication to training away from the ocean demonstrates a commitment that will serve you perfectly when you're finally riding waves again.