A pre-surf routine does not need bands, timers and a long list of mobility drills. The goal is simply to arrive at the first paddle feeling awake instead of using the opening twenty minutes of the session to warm up.
TWO MINUTES: WATCH THE WATER.
Look at the entry, the sets and where people are sitting. You are warming up your decision-making before your shoulders.
THREE MINUTES: MOVE THE BIG JOINTS.
Easy squats, hip rotations, shoulder circles and a few controlled trunk rotations are usually enough to remind the body that it is about to move in several directions at once.
TWO MINUTES: WAKE UP THE PADDLE.
A few slow push-ups, scapular movements or swimming-style arm patterns can make the first paddle feel less abrupt.
THREE MINUTES: PRACTISE THE MOVEMENT YOU NEED.
A handful of deliberate pop-ups are more useful than twenty rushed ones. Focus on the position you want to arrive in rather than speed for its own sake.
Then stop warming up and go surf. The routine is there to support the session, not become the session.
