Avoid these critical dryland training mistakes that sabotage swimmers and surfers. From neglecting sport-specific movements to overtraining, learn proven strategies to enhance your functional training, improve water performance, and stay injury-free. Includes periodization tips, mobility work, and core training essentials.

Ready to catch your first wave? Learn why functional training surf retreats offer the best beginner experience, combining fitness preparation, swimming skills, and expert surf instruction. From morning workouts to riding your first wave, discover what makes these comprehensive programs perfect for surf newcomers.

Master these 10 proven dryland exercises to transform your swimming and surfing performance. From medicine ball slams to kettlebell swings, learn the functional training techniques that elite aquatic athletes use to build explosive power, core stability, and injury-resistant strength. Each exercise is specifically chosen for its direct transfer to water sports performance.