Surf fitness on the Ollypop Surf Towel
Surf fitness guru Carolyn from www.miss-fit.co.uk has expertly put together this routine to help with your surf training and get the most out of your Ollypop.
Not only will this leave you in good stead when you're out in the water, but it will boost your pop up techniques, surfing skills, fitness, endurance, strength, mobility and flexibility.
WARM UP
Start slowly with a power walk or gentle jog, gradually elevating the heart rate and warming up the muscles. Take a few moments then to really warm and mobilise the joints and muscles with some dynamic stretching to prepare your body for your Ollypop workout.
It is essential to warm up the muscles before performing these exercises.
EXERCISE ROUTINE
Back Extension (hands on floor) 10 reps
- Lie face down on your ollypop towel
- Place hands in the correct position on towel
- Slowly extend your arms and lift chest but keeping hips on floor
- Keep head in line
- Extend only as comfortable as you can
- Lower to start and repeat slowly raising and lowering chest to floor
Alternate Leg Squat Thrusts 30 secs – 1 minute

- Start in position as above with hands on towel
- Jump forward with one leg to position on towel
- Return to start position and jump forward with other leg
- Repeat alternating legs as though you were doing squat thrusts
- Keep belly button pulled in towards the spine whilst performing this movement
- Try not to let your butt stick in the air
- Breathe out as you jump forward
Press Ups 30 secs – 1 minute

- Start in a press up position
- Keep head in line with spine and belly button pulled in towards spine
- Lower to floor and return
- Do not let your back arch or your shoulders round
- Keep perfect alignment throughout
- Exhale as you push up.
Static Hold 30 secs – 1 minute
- Hold the position as above
- Keep head in line with spine and belly button pulled in towards spine
- Do not let your back arch or your shoulders round
- Hold for as long as possible in perfect alignment
Full Pop Ups 10 reps each leg
- Perform a full pop up in one smooth movement and perform for your desired number of reps / time (see 'Pop-up tips')
- Repeat with opposite leg leading and perform equal number of reps
Standing Switch Foot 10 reps
- Start in standing position as though you were on a surf board
- Switch from one leg to another to feet positioned on the towel.
- Repeat continuously for desired number of reps / time.