1. Jump Squats
Jump squats are going to assist in training your legs up to quickly adapt and recover from rapid changes on the face of a wave. For the more advanced surfers, they'll give you the tools to take control of your take offs and landings when attempting tricky aerials, or even pulling off those power turns.
2. Box Jumps
This is a great one for explosive power in the legs. The surf isn't always massive, and big storms create troughs close to the shore where wave strength dies off, meaning there are moments when a cheeky 'bunny hop' might be needed for extra power. Find a box (or bench) and practice jumping up from the floor.
3. Calf Raises
Calf strength is especially important for turning on the board. Changing from "heel edge", to "toe edge" on your board will help you turn while surfing the face of a wave. Practicing this specific movement will give your calfs the endurance needed to handle longer rides.
4. Pistol squats
Otherwise knows as a single leg squat, pistol squats are not only great for building strength, but they improve balance and stability. This is a hard movement, so start assisted by holding onto a bar or band to begin with.
5. Russian Twists
Targeting the torso, this rotational movement helps build strength in the abdominals, transverse abdominals (obliques), and lower back, which are all used constantly when riding an even, unpredictable surface like water. The power achieved in your core will help you balance, and keep you steady as your surfing progresses.
6. Agility Dots
This is a great movement to practice in many sports, but great for any board sport due to its ability to build endurance and coordination throughout the leg. It's also a banger for creating stability in the knee joint. This may feel silly to start with (as it's basically the fitness equivalent of Twister), but start off with two legs and build to using one leg at a time.
8. Push Ups
This is a movement that may seem out of place in a surfing workout, but you'll be thanking us when you have the strength and ability to bounce right up onto the board after paddling for a wave.
9. Burpee Box Jumps
The burpee box jump brings it all together, and can be used as a specific training movement that targets most of the large muscle groups you'll activate down at the beach. Starting with your fall and get up (the burpee) and including the explosive power movement through your legs (the boxjump). This exercise will induce fatigue when done quickly, but will increase your endurance and resilience when you're spending hours out in the waves.