Catch waves easier, pop up faster, and ride with more control-while keeping your shoulders and back pain-free.
The Unique Demands of Surfing
Surfing is a full-body sport that blends endurance, explosive power, and balance. Research shows surfers spend nearly 50% of their session paddling, requiring sustained upper-body endurance. The remaining time is a mix of explosive pop-ups and dynamic board manoeuvres that test trunk stability and ankle–hip mobility. Without proper conditioning, shoulders, lower backs, and hips quickly become overworked.
Building the Paddling Engine
Paddling is the gateway to every wave. We strengthen the lats, shoulders, and spinal extensors using MedX equipment, which provides low-friction, joint-safe resistance perfectly suited for endurance athletes. By training the paddling muscles under controlled conditions, you’ll notice:
- Stronger and more efficient strokes with less fatigue.
- Improved shoulder durability under repetitive overhead action.
- A reduced risk of impingement and rotator cuff strain.
Explosive Pop-Up Power
The pop-up demands rapid hip drive, trunk control, and upper-body coordination. OMC programs combine MedX core and hip strength work with functional drills (push-to-stand, medicine-ball throws, stability push-ups) to train this critical transition. The result: faster, smoother pop-ups even when fatigued.
Balance & Board Control
Once on the board, stability and reactive control are everything. We integrate single-leg strength, dynamic balance training, and trunk rotation to simulate the demands of cutbacks, bottom turns, and aerial recovery. By reinforcing both static balance and reactive agility, you’ll feel more confident under pressure on the wave face.
Keeping Shoulders & Back Healthy
Surfers frequently battle shoulder pain and lower-back tightness. We address these issues with two key strategies:
- MedX Lumbar & Rotary Torso: build spinal endurance safely to tolerate repeated extension and rotation in the water.
- Myofascial Release Therapy: restores mobility in lats, pecs, upper back, and hips-relieving tension from paddling and improving range for smoother manoeuvres.
“Most surfers don’t realise how much their performance is limited by tight shoulders and a tired back. Fix those two areas and everything in the water feels easier.”
– OMC Coaching Team
Recovery Between Sessions
Back-to-back surf days often lead to cumulative fatigue. By combining recovery-focused strength (lighter MedX sessions), targeted myofascial release, and mobility resets, we help surfers stay consistent through multi-day swells without flare-ups or injury.
Your Surf Performance Program
- Assessment: shoulder & spine history, balance/ankle mobility screening.
- Strength: MedX paddling endurance, trunk stability, hip drive.
- Balance: single-leg control, reactive board-like drills.
- Recovery: myofascial release + simple at-home mobility routines.
Private & Semi-Private Training
Train one-on-one, or share your session with a small group of no more than 6 people. Either way, your program is built around you.
Private Sessions
One-on-one with your trainer, focused entirely on you.
- Your trainer's undivided attention for the whole session
- Ideal when starting out, or working around pain or injury
- Every movement closely supervised and corrected
- Program adjusted in real time as you progress
Lower Cost
Semi-Private Sessions
Train in a group of no more than 6 people, each following your own individual program.
- Still get close attention and coaching from your trainer
- More cost effective than private training
- Makes it easier to train more often
- A supportive, motivating environment that keeps you consistent
Not sure which suits you? We'll recommend the right option at your complimentary introductory session.
Surf Stronger, Surf Longer
OMC surfers report less shoulder pain, quicker pop-ups, and improved confidence on the board-even during long sessions or consecutive surf days. Whether you’re chasing local waves or preparing for surf trips abroad, we’ll help you maximise time in the water and minimise time out of it.