To train the anaerobic and aerobic energy systems and the muscles involved in the hard paddle to catch a quick wave at the start of a competitive heat or between waves.


Ask the surfers to go for a light jog on the beach followed by whole-body dynamic stretches. Clarify with them the effort expected by the coach and explain the benefits of the training to their surfing performances.


  • The surfer is instructed to catch 2 waves in a five minute period (this may be shortened or lengthened depending on the surf conditions faced]. The surfers are instructed to ride the first wave as far as possible. Paddle back to the peak and catch a second wave to the shore and attempt to finish at the starting point on the beach within the time allowed.
  • Rides are judged normally. Rest five minutes, before commencing the next repeat. Repeat the drill 3-6 times depending on the fitness of the surfer and the stage of training.


Besides the fitness aims of the drill, the coach can ask the surfer to try and perform a certain task on the wave they catch.

For example, perform a particular manoeuvre, or try to perform a set number of manoeuvres.