Surfing Waves

I started surfing about 9 months ago and am a 58yr old woman in fairly good shape. I’m starting to catch green waves but my pop up is super slow and a little messy. I also am a bit of a deer in a headlights when I do catch it and that’s partly why it’s so slow. I’m concerned that as an older beginner that this isn’t going to get much better. I love being in the water but honestly feel a bit embarrassed that it’s so slow and am giving myself a hard time. I surf 1-2 x a week in SoCal

Practice at home on the floor and work first at the mechanics and then at speed

Question: On your pop up, are you .....

1) getting up on both knees then onto one knee then on to your feet.

2) getting up on one knee than onto your feet.

3) getting up on two both feet without the knee(s) touching the deck, but it's just slow.

Thanks for the question! The answer is 3

FWIW, I learned as an adult and managed to improve my pop ups and speed by:

Practice on dry land….some videos say to practice both ways, I didn’t because I found it confusing vs practicing to get up to your actual surfing stance (either goofy or regular) which seemed to breed more of an automated response in the water

Improving mechanics via youtube tutorials and then evaluating self video

Stretching…..a lot of stretching

Paddling and paddle speed…..learning to paddle with power and speed and building the muscle to hold an arch in my back while paddling, esp. when paddling into a wave was very important

Push ups, crunches and pull ups….a lot of these as well

Losing weight….getting te gut out of the way was a game changer

Burpees….alot of these

Actual practice in the water….take a close out section of a beach break where you aren’t bothering anyone and do 30+ reps a session

The last two were timing and wave size. With good timing and mechanics on a wave big enough to allow gravity to work you can be relatively stiff and out of shape and still get up decently.


Everything physical is easier the more fit you are. Fitness in surfing is another level than just keeping in shape. Some things like paddling work several muscle groups and cannot be replaced in training by much else than paddling. So I’d recommend working on your surf fitness, paddling, building strength and improved mobility at the same time as you work on the specific mechanics of the pop up and timing/technique in the water. It can only help; it did for me.

Super helpful thank you! I swim on a Masters team but definitely need to work on other areas plus swimming doesn’t help with paddling

Hantuna wrote:I started surfing about 9 months ago and am a 58yr old woman in fairly good shape.

Since you're in fairly good shape, the slow pop up isn't probably due to a stiff back or limbs. If you're riding a proper sized board for your level, there should be no problem getting up. What size / type board are you using ?

Hantuna wrote: I also am a bit of a deer in a headlights when I do catch it and that’s partly why it’s so slow.

Which is more STIFF, a deer in the headlights or a dear frolicking in the field ?

May I ask why you feel that deer in the headlights feeling ? Is it because of the crowd of beginners in front of you. Or just because of the pitching wave itself ?

waikikikichan Thank you for your response and questions! I’m riding a 9’ board. I’m always a little surprised when I actually catch a wave so that accounts for the deer in the headlights and thinking about it that might be a lot of the slowness. I surf at Bolsa Chica which is generally pretty quiet and mellow so it’s more about me than other people. The last few days since the response from geezer, I’ve been stretching and building my core. I think some of it is mindset and I need to get over the old lady surfing pigeonhole I’ve stuck myself in. Thanks again!

I started late too and also had the deer in the headlights thing going, especially after a surf injury.

Don't worry, It can get better. Time in the water, good paddling technique, positioning, stretching - all that stuff will help.

For the deer in the headlights thing - hesitation is a killer out there - it makes or breaks a session. For me, I had to adopt a mindset when I'm paddling for a wave. I get a little aggro and tell myself "I got this!!!" and the only way out is to lean into it and pop up - no matter what.

There is a term in surfing called "Charging" and that's the mindset of going all in. It really helps. Commit to the wave with your whole being.

There is another saying - "Fear causes hesitation and hesitation causes your fears to come true"

When you are unsure - you will sabotage your take-offs subconsciously.

Time in the water will alleviate that. Have fun and when you go for a wave, really own it.

LostAtSea thank you for your kind words, super helpful and insightful! I’m going to be owning my waves moving forward, thank you again!

I'm a firm believer in small steps. Work at the waves that don't make you feel scared. Too big for you? Then stay on smaller waves. Go for broke but not on waves that scare you. You will get used to it with time and can make progress without putting yourself in danger or getting frustrated by not being able to do anything. Easier goals allow quicker progress and make you feel like you are learning. Too hard of goals and you may give up before you accomplish them.

Thank you oldmansurfer, so appreciate your advice. I’ll definitely be sticking to the small waves!

I hear you and hope things have gotten better in the last 2 years for you. I started at 61 and 3 years later I'm still looking at my popup on vids and they are cringey. Still, I'm improving and having fun all the time. Being able to read the waves and positioning so I get the waves I go for has been a real game changer that's only happened for me in the last year. Since then, my ability to angle and bottom turn has been getting a lot better. I was the worst surfer in the lineup at the beginning and now I'm in the middle of the pack. I feel pretty good about that at 64. Every improvement has taken a lot of time 2-3 times a week. But all of it has been fun and I've met some great people. I hope that's true for you, too.

Thanks for the encouragement! Definitely have got better since I last wrote but I need to be more consistent, that would help. Giving myself less of a hard time these days which is half the battle. So fun to hear about your progress @SDKookatSanO

Hantuna wrote:Thanks for the encouragement! Definitely have got better since I last wrote but I need to be more consistent, that would help. Giving myself less of a hard time these days which is half the battle. So fun to hear about your progress @SDKookatSanO

I read your journey and I'm glad to hear you're progressing! Consistency will definitely come with time, and it’s awesome that you're being kinder to yourself—that’s huge. Keep enjoying the ride, you’ll keep improving for sure!