Skip to content

How an accidental pedicure helped me surf better

Foot care for surfing

My wife brought me a ‘foot massage’ as a gift at her local nail spa, they sat me in a chair and put my feet into a hot tub. I assumed that this was a warm up for the amazing foot massage I was about to receive. Instead, after 10 mins of soaking time a young lady came over with what looked like a parmesan cheese grater and began to aggressively attack the soles of my feet. I asked her if this was part of the massage? But she did not speak english and said ‘yes pedicure’, decided to go with it and enjoy.

I was shocked at how much of my tough foot skin was coming off and was sure she was going to draw blood! But afterwards when I stood up I felt the ground like I had never felt it before! The sensory perception of the bottom of my feet was hyper aware!

This hyper awareness was experienced during my surf the next day and I felt stuck to my board. I brought my own ‘foot grater’ and have a soak and self pedicure session once a week now! Regular pedicures also help keep on top of any cracks that can turn into splits during long surfs and changes of season.

Look after your feet!

I have had a few emails questions about foot care, so here is a vid on how to speed up the healing of foot splits, and how to prevent them:

Surf Training Workshop – HPSC – Northern Beaches

High Performance Surf Centre

Do you want to improve your surfing?

Come and find out how surf specific training on dry-land can change the way you surf!

Surfing is very unique, and the strength & mobility needed for Surfing is just as unique.

You will Learn Surf Specific exercises to increase performance and longevity.

Workshop will consist of a 30 min presentation about Surf Specific movement, flow, mobility, strength &  basic Sports Nutrition. Followed by 45 mins of practical Surf exercises to improve your pop-up, tube-riding, bottom and top turns. Q&A to finish.

$20 per person.

Saturday 6th December 2014, 10am at: High Performance Surf Centre – 17 Villiers Place, Cromer

Space is limited, and Bookings are ESSENTIAL.

To book: Click the HERE and donate $20. This will confirm your place.


If you have any questions call 0424 787 343 or email

Surf Warrior Circuit Training – HPSC – Northern Beaches.

Indo Trip

The time to prepare for you next Surf Trip is NOW. Build the toughness and resilience to surf waves of consequence without fear.

‘Surf Warrior Circuit Training’ (SWCT) – 1hr, 2x per week for 4 weeks every Tue & Thurs 7pm. Starts Tue 25th Nov. (Last class Thurs 18th Dec)

SWCT is an 8 hour physical and mental preparation course designed to improve your surf specific; strength, mobility, and agility, as well as building the mental and physical toughness to remain calm and focused in heavy situations.

These 8 hours will be the most physically and mentally challenging 8 hours of your life. This is not for the faint hearted, this is for the serious surfer who want to get the most out of every wave and seeks to progress their surfing. All exercises are scaled and course is open to all intermediate – advanced surfers.

You will learn a new level of body-weight control, strength & mobility, as well as learning how to control your nervous system and breathing under stressful situations.

Exercises and training techniques from Martial Arts, Gymnastics, Olympic Lifting, Parkour, Yoga and Free Diving are used conjunction with Surf Coaching principles, and delivered through intense circuit training to prepare you for waves of consequence.

Class is limited to 12 people and is 1st in 1st serve.

Price $199 (less than a  2nd hand single fin)

All classes to be held at High Performance Surf Centre – 17 Villiers Place – Cromer.

To book click HERE and ‘donate’ $199 – This will register your email address and you will receive confirmation of booking and educational material to prepare you for what is install!

p.s. Look Out for SWCT – Part 2 in January 2015!

Movement Inspiration:

This might inspire you to do some training… (I would love to see Ido Portal Surf!)

Move Better – Surf Better

Advanced Surf Workout

‘Surf Circuits’ Group Training – Avalon

Andy, Speed, Power, Flow Surf training

Surf Circuits Group Training

Surf Specific Circuit Training – bodyweight exercises to improve you surfing strength, mobility and grace. Classes are 1 hour and are suitable for all levels and all ages.

Every Monday evening at 7pm for the next 6 weeks in Room 1 Avalon Recreation Centre – Starts on Mon 27th Oct, 7pm.

Bookings are essential as class is limited to 12 people.

$99 for all 6 classes.

Sign up before Wednesday 22nd and receive a free One o One Personal Training Session!

To book: Click HERE and donate $99 – this will confirm your spot.

Questions? Phone Mike on 0424 787 343 or email

Surf Training Workshop – Avalon NSW

Surf training sydney

Monday the 20th Oct 7pm – 830pm at the Avalon Recreation Centre – Avalon NSW

You will Learn Surf Specific exercises to increase performance and longevity. Workshop will consist of a 30 min presentation about Surf Specific movement, flow, mobility and strength.  Followed by 45 mins of practical Surf exercises to help improve your pop-up, tube-riding, bottom and top turns. Q&A to finish. Move better – Surf better.

$20 per person. Space is limited and Bookings are essential.

To book: click the HERE and donate $20. This will confirm your place.

If you have any questions call 0424 787 343 or email

Backhand Barrel Training

Backhand Barrel

Watch Kelly Slater and John John Florence man handle the worlds craziest barrels (Tahiti 2014)… a backhand tube riding clinic, pause the vid and note the position the surfers body needs to be in to ride the tube. One of the trickiest feats in surfing. You need to be very flexible and strong just to get into a good position, let alone make fine adjustments while sliding at 30km/hr!

Using the techniques in the vid below, you can practice getting familiar with this position on dry land and build the strength and mobility to remain agile and stylish.

Keep practicing until it feels easy and watch your pig dog barrel time dramatically increase.

View vid:


(exercises too advanced? – start here)


Top 3 Surf Training Mistakes

surf squat surf training

1. Too much heavy weight training.

Surfers are just as agile as they are strong, heavy weights can kill your speed and add unnecessary bulk. Strength training is an important part of surf training but keep it bodyweight based (like a gymnast) to develop a good strength to weight ratio.

i.e. Jumping squats or Surf Squats instead of barbell squats. Handstand pushups instead of shoulder press. Pop-up Push ups instead of bench press.

2. Non Surf Specific Exercises.

Perfect technique lunges, squats and pushups will not help your surfing style. If you are a complete beginner to strength training then it is good to learn perfect form, but once you have ticked that box its time to move on. Keep your training 3D and functional to prepare your body for all the awkward positions surfing demands.

3. Just Get It Done!

This is a big part of the gym culture and does not help your surfing. Standard gym exercise programs and trainers often insist that you push your limits and grind out your reps – this works great for muscle toning and weight loss. But as surfers we must train for body control, efficiency and grace – like a dancer or martial artist trains. 

Summary – Choose functional and surf specific bodyweight exercises and work on increasing efficiency and grace as well as strength.



Full Body Surf Workout with Surf Mei Mei


Get every new post delivered to your Inbox.

Join 632 other followers