The Grom Surf Fitness Workout is a fun, game‑based training routine designed to help young surfers build pop‑ups, balance, paddle strength, and ocean awareness — without pressure or burnout.
- Frequency: 3x/week
- Age range: ~6–12 years old
- Equipment: pillows, floor space, a buddy
- Time: 20–30 minutes per session
Want this workout in a kid‑friendly printable format?
⬇️ Download Grom Workout PDFDay 1: Pop‑Ups & Balance
Goal: Faster pop‑ups, better balance, and confidence standing up.
- Animal Pop‑Ups (frog, bear, starfish) — 3×5 reps
Benefit: Builds coordination and pop‑up mechanics - Pillow Balance Challenge — 3×30s holds
Benefit: Improves balance and board control - Red Light, Green Light Pop‑Ups — 5 minutes
Benefit: Reaction speed and fun skill repetition
Day 2: Paddle Power & Ocean Skills
Goal: Stronger paddling muscles and basic ocean awareness.
- Superman Kicks (floor) — 3×15
Benefit: Strengthens paddling muscles - Arm Circles — 3×10 forward / backward
Benefit: Shoulder mobility and joint health - Ocean Safety Charades — 5 minutes
Benefit: Reinforces safety skills (rips, stingray shuffle)
Day 3: Full‑Body Fun
Goal: Coordination, teamwork, and whole‑body strength.
- Bear Crawl Races — 3×10 yards
Benefit: Full‑body strength and coordination - Star Jumps — 3×10 reps
Benefit: Explosive power and rhythm - Plank High‑Fives — 3×10 reps
Benefit: Core stability and teamwork
Quick Reference Cheat Sheet
| Day | Focus | Time | Key Benefit |
|---|---|---|---|
| Day 1 | Pop‑Ups & Balance | 20–30 min | Stand‑up speed and stability |
| Day 2 | Paddle & Safety | 20–30 min | Paddling strength & awareness |
| Day 3 | Full‑Body Fun | 20–30 min | Coordination & confidence |
Want age‑specific surf training plans for your child?
Learn how online surf coaching works for groms and parents.
