Master Your Pop-Up with the Pop-Up Trio 🚀
Ever felt like your pop-up is getting slower? Struggling to get your feet under you before the wave runs away?
A slow or inefficient pop-up can cost you waves—but the good news is, you can fix it with the Pop-Up Trio!
Why the Pop-Up Trio?
Instead of just practicing full pop-ups over and over, this method breaks it down into three essential parts, helping you train each movement more effectively.
🏄 Better Sequencing – Smooth out your pop-up timing💪 More Power & Endurance – Strengthen the exact muscles used in a real pop-up🧠 Muscle Memory – Make your pop-up automatic, so there’s no hesitation in the water
Mastering the Pop-Up Trio: Step-by-Step Training Progression
The Pop-Up Trio is designed to build strength, mobility, and speed for a faster, more efficient pop-up. By breaking the movement into smaller, trainable parts and progressively combining them, you’ll develop a smoother, more explosive pop-up that translates directly to the water.
Follow this structured progression to train each phase separately before putting it all together for a strong, surf-ready pop-up.
💥 Step 1: Prone Press(3 Reps)
Start in a prone position, as if you’re paddling.
Push your chest up by engaging your arms and back, keeping your thighs on the ground.
Hold for 2 seconds, then lower back down.
🔥 Why it works: Strengthens your upper body and lower back for a powerful, quick start when popping up.
🔄 Complete 3 reps before moving to Step 2.
💥 Step 2: Knee Tuck (3 Reps)
Start in the prone press position at the top of your push-up.
Explode your knees toward your chest, engaging your core and hips.
Extend back to a plank position. (Modify by dropping to your knees at the top of the tuck if needed.)
🔥 Why it works: Increases hip mobility and core control, making your transition to your feet smoother and faster.
🔄 Complete 3 reps before moving to the combination of Steps 1 & 2.
💥 Step 1 + Step 2: Integrated Pop-Up Drill (3 Reps)
Start with Step 1 (Prone Press), pushing your chest up.
Immediately flow into Step 2 (Knee Tuck), pulling your knees toward your chest.
Return to a plank position before resetting.
🔥 Why it works: Begins training pop-up sequencing, so each movement flows into the next.
🔄 Complete 3 reps before advancing to the full explosive pop-up.
💥 Step 3: Explosive Pop (Full Pop-Up) – 3 Reps
Start in the prone position and smoothly transition through Step 1 (Prone Press) and Step 2 (Knee Tuck).
Instead of stopping in the plank, pop up explosively onto your feet, landing in your ideal surf stance.
Keep your knees bent, arms relaxed, and eyes looking forward.
🔥 Why it works: Trains your complete pop-up sequence, making it as close to your ideal technique as possible.
🔄 Repeat for 3 reps, focusing on speed and precision.
How to Train It
🏄 2-3 sets of 12 reps, 3-4 times a week🏄 Focus on speed & control—start slow, then build explosiveness🏄 Film yourself to check your form (post in the Surf Strong For Life Community and I’ll personally provide feedback!)
Why This Translates to Better Surfing
A real pop-up happens in less than a second. If you hesitate, you fall behind.
Practicing the Pop-Up Trio makes your movements faster, smoother, and second-nature—so when the wave comes, you don’t think, you just react.
Want Faster, Stronger Pop-Ups & Surf Performance?
Drilling the Pop-Up Trio on your own is a great start, but real progress happens when you follow a structured plan—customized to your strengths, weaknesses, and goals.
That’s exactly what we do inside my Surf Exclusive Coaching Program.
💥 Personalized training built for YOUR body & surf style💥 1:1 coaching to fix weaknesses & optimize performance💥 A clear plan to improve endurance, mobility & power—without injuries
🚀 If you’re serious about surfing stronger for years to come, apply now. Spots are limited!
👉 Apply for Surf Exclusive Coaching Now
SURF STRONG FOR LIFE,Greg Finch
Real Surfers, Real Results
“Before working with Greg, my pop-up was slow and inconsistent. I’d miss waves because I couldn’t get to my feet fast enough, especially on steeper takeoffs. After just a few weeks of training with his coaching and the Pop-Up Trio drills, my pop-up feels automatic. I’m catching more waves and surfing with way more confidence!”— [Client Name], Age, Surf Location
