Daily Pop Up Practice

By Greg Finch

This daily Pop Up practice works on the key motions of strength, balance, endurance, speed and flow that is at the heart of catching a wave.  Many many correct repetitions of this motion build a solid foundation of strength and muscle memory from which you will be able to pull from while in your sessions.

Here's how you implement it:

  • 10-15 dry land Pop Up repetitions in the morning AND evening EVERYDAY
  • Perfect practice makes perfect (there is no such thing as perfect but the focus and striving for the ideal is what matters)
  • After 1st week add 5 reps to morning and evening
  • Build by 5 each week until you are completing 35-40 each morning and evening in "perfect" form without stopping

Start by being balanced and aligned as if you were on your actual board.  To pop up, put your arms in a chicken wing position. Then do a cobra push-up while, at the same time, dragging your knees underneath you.

When you land, make sure you do so with your feet below your chest and your front foot in the center of the board.  When you've successfully landed, jump back down to your starting position and do it again.

Some common mistakes that people make that you should watch out for are:

  • Not pushing up with your arms and jumping up with your arms still bent- landing in a wide stance
  • Landing to vertical. Stay low and balanced to be able to adjust to the wave, your board, etc.

My stamina and paddling are really improved and that allows me to surf longer and stronger


I've noticed a big difference in really two main things. One is my pre-surf warm up gets my body loose and ready to surf. I feel like I'm not step-tripping over to myself as much. Doing those dumb falls that just waste a bunch of waves.

Second my stamina and paddling are really improved and that allows me to surf longer and stronger.

Josh Beckett - Winemaker

My Surfing Has Improved On So Many Levels


My surfing has improved on so many different levels working with Greg. I have developed much more confidence in the water. I feel more comfortable & strong out there. I can paddle longer, pop-up faster, and turn with more power.

Heather Miller - Acupuncturist for WSL

Those aches & pains after a sesh aren't there anymore


It really gave me direction of what to do to get my body feeling better. Some of those aches and pains I would get after a sesh aren't there anymore. I could see my body becoming much more reliable for me because of the exercises and techniques that were taught.

The personal service was awesome! Greg was very knowledgeable and easy to reach whenever. If I ever had a question he was there to help quickly.

Scott Williams

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