6 SURF EXERCISES FOR TRAINING AT HOME
Imagine being able to surf every day – even without waves
You know the feeling: the perfect wave under your feet, shifting your weight with control and having your board respond exactly the way you want it to. And then? Weeks without waves. Your skills get rusty, your balance fades, and when you finally get back in the water, everything suddenly feels unfamiliar again.
What if you could simply continue your surf training at home? What if you could work on your balance, body control and moves even without waves?
That’s exactly why we developed THE SURFER – our surf trainer for training at home.
THE SURFER: Your surf trainer for training at home
THE SURFER is not an ordinary balance board. We developed it specifically for surf training, preparing for surfing and surf exercises at home. The lengthwise cork roller allows movements and weight shifts that can be used specifically for surf-related training on land.
Whether you’re just starting to surf, want to work on your balance between surf trips or practise cross steps and longboard manoeuvres – THE SURFER lets you continue your surf training even without waves.
What makes THE SURFER so unique?
Lengthwise cork roller: While classic balance boards are usually used with a crosswise roller, THE SURFER features a lengthwise cork roller. This allows you to practise weight shifts, cross steps and longboard manoeuvres specifically on land.
Rails for more control: The integrated rails limit the sideways movement of the roller. This lets you focus more on your weight shifts and controlled execution.
Reduced balance area for an extra challenge: The narrower standing area further challenges your balance, body control and core muscles – ideal for more intensive surf training at home.
Swiss Made from PEFC-certified birch wood: Every THE SURFER is made in Switzerland from PEFC-certified birch wood and finished by hand. Developed for regular surf training on land and a long lifespan.
Recycled cork roller & Cotton Bag included: THE SURFER comes with the matching cork roller and Cotton Bag. The cork roller provides a grippy surface, while the Cotton Bag makes it easy to transport and store your surf trainer.
Training with THE SURFER: Matteo, our MECOS Family Team Rider
Matteo is a multiple Swiss champion in longboard surfing and part of our MECOS Family Team. His international appearances include representing Switzerland at the 2026 ISA World Longboard Championship in El Salvador. Competing at this level involves intensive training both in the water and on land.
THE SURFER is part of his training. Matteo uses it to work on balance, controlled weight shifts, cross steps and longboard manoeuvres.
“Without a solid stance, you can’t learn advanced techniques.”
That’s exactly why Matteo regularly uses THE SURFER as an addition to his surf training.
6 surf exercises for your surf training at home
Matteo shows you six surf exercises you can practise with THE SURFER on land. From balance and body tension to squats and single-leg exercises, all the way to cross steps, Hang Five and Hang Ten – these exercises are a great addition to your surf training and preparation for your next session in the water.
Note: The execution of the exercises shown is at your own risk. Ensure controlled execution and adapt the training to your personal fitness level. If you have any health concerns, please consult a doctor before starting training.
1. The foundation stance: Your base for everything
Before you start with your first moves, you should find your stance. Are you Goofy (right foot forward) or Regular (left foot forward)? Feel which position comes naturally to you.
Then place your feet about shoulder-width apart on THE SURFER, distribute your weight evenly and try to stand calmly and with control. The reduced balance area challenges your body tension, while the small compensating movements keep you constantly active.
The goal: Develop a stable stance and a better feel for weight shifts – an important foundation for your surf training.
2. Power squats: Strength & balance for your pop-up
The pop-up combines leg strength, body tension and balance – and you can train exactly this combination on land.
Squats on THE SURFER combine the movement with an unstable surface. Try to perform the squat slowly and with control while maintaining your balance throughout the entire movement. Your legs, core and stabilising muscles all work together.
The goal: Combine strength, balance and body control in one movement – a useful addition to your surf training and pop-up practice.
3. Single-leg balance: Stability on one leg
When surfing, your weight is constantly shifting – and it isn’t always distributed evenly across both legs. Single-leg balance is therefore a simple but challenging exercise for stability, body tension and control.
Try balancing on one leg on THE SURFER for around 5–10 seconds, then switch sides. Start with control and only increase the duration once you feel confident.
The goal: Train your single-leg stability and body control – skills that play an important role in many movements on a surfboard.
4. Cross steps: The way to the nose
Cross steps are one of the most important movements in longboard surfing. They allow you to move along the board towards the nose with control – the foundation for moves such as Hang Five and Hang Ten.
This is where THE SURFER plays to its particular strength: the lengthwise cork roller allows you to practise cross steps specifically on land. Move your back foot in front of your front foot and make your way towards the nose step by step – start slowly and gradually perform the movement with more control. Matteo also regularly integrates cross steps into his training.
The goal: Practise the movement pattern, balance and weight shifts involved in the cross step and develop more confidence when moving towards the nose.
5. Hang Five: The first step towards nose riding
With a Hang Five, five toes extend over the nose – a classic longboard move that requires balance, body tension and controlled weight shifting.
On THE SURFER, you can practise the position and movement sequence on land: move towards the nose with cross steps, position your front foot and try to maintain your balance with control. The lengthwise cork roller makes this exact movement possible on the balance board.
The goal: Specifically train the position, weight shift and balance required for the Hang Five and develop a better feel for moving towards the nose.
6. Hang Ten: The ultimate challenge
With a Hang Ten, all ten toes extend over the nose – one of the most challenging and iconic moves in longboard surfing. It requires balance, body tension and very controlled weight shifting.
On THE SURFER, you can practise the position and movement sequence on land: move towards the nose, position both feet as far forward as possible and try to maintain your balance with control. Start slowly and work your way towards the position step by step.
The goal: Train balance, body tension and weight shifting in the Hang Ten position and specifically practise moving towards the nose.
Start your training with THE SURFER
What makes THE SURFER different from a classic balance board?
A classic balance board with a crosswise roller is versatile and ideal for balance training, coordination and a variety of exercises. THE SURFER takes a different approach: we developed it specifically for surf-related movements and longboard manoeuvres.
The key difference is the lengthwise cork roller. This allows you to move along the board and practise cross steps, Hang Five and Hang Ten on land. The integrated rails limit the sideways movement of the roller and support controlled execution.
THE SURFER is made in Switzerland from PEFC-certified birch wood and finished by hand. And particularly important to us: the board isn’t just developed for surfers – with team rider Matteo, we have a multiple Swiss champion in longboard surfing who integrates THE SURFER into his own training.
The difference? The best way to find out is to step on it yourself.
Who is THE SURFER made for?
For you if you’re learning to surf and already want to work on balance, body tension and body control on land.
For you if you already surf and want to use the time between your surf trips for additional surf training at home.
For you if you want to practise longboard manoeuvres and cross steps – the lengthwise cork roller allows movements along the board all the way towards the nose.
For you if you’re looking for a surf trainer specifically developed for surf-related movements on land.
For you if you’re preparing for wakesurfing, Citywave or a wave pool and want to work on balance, body tension and board control on land.
Swiss Made means: No compromises
At MECOS BOARDS, there are no shortcuts. Every THE SURFER is made in Switzerland from PEFC-certified birch wood, checked by hand and finished with attention to detail.
The recycled cork roller is grippy and designed for training with THE SURFER. The Cotton Bag makes your surf trainer mobile – whether at home, on the road or on your next surf trip.
We focus on high-quality materials, careful craftsmanship and durability. The result is a surf trainer you can regularly use for your surf training on land.
Ready for your next surf training session?
No waves? No problem. With THE SURFER, you can work on balance, body control, cross steps and longboard manoeuvres on land – at home or on the road.
The lengthwise cork roller and integrated rails make THE SURFER a surf trainer for anyone who wants to make active use of the time between surf sessions.
Get THE SURFER COMPLETE SET now at a special price – with balance board, cork roller, stand, and board bag
Frequently asked questions about surf training at home
How can I practise surfing at home?
Even without waves, you can work on balance, body tension, body control and weight shifts at home. With a surf trainer like THE SURFER, you can also practise surf-related movements, cross steps and longboard manoeuvres on land.
Which exercises are good for preparing for surfing?
Exercises focusing on balance, body tension, leg strength and body control are useful when preparing for surfing. On THE SURFER, you can practise a stable surf stance, squats, single-leg balance, cross steps, Hang Five and Hang Ten.
How can I train my balance for surfing?
Start with a stable stance and controlled weight shifts. You can then increase the difficulty with squats, single-leg exercises or movements along the board. Focus on controlled execution before moving on to more challenging surf exercises.
What is a surf trainer?
A surf trainer is a training tool that allows you to practise balance, body control and surf-related movement patterns on land. THE SURFER differs from classic balance boards primarily through its lengthwise cork roller, which allows movements along the board such as cross steps.