If you would like to exercise to get in shape for surfing begin with your toes. The toes help provide shock absorption, equilibrium, force, control, power, flexibility, strength and endurance to your ride.
So how can you get started? Most anglers have already done some advantage to your feet by walking barefoot on sand or smooth stones… not so sure about the coral.
All these exercises can be done in bare feet.
This helps awaken the connective tissues (fascia). Do not put your entire weight on the foot being rolled. Work up to using more pressure and with a lacrosse ball or golf ball. Roll the ball with a bit more pressure beneath the heels, balls and outer edge of your feet and less pressure in the arches and feet.
Attempt to pickup sand/small stones with your toes. As soon as you have achieved this task attempt to fling the items with your feet.
Lift your foot off the floor and write in the air your favourite surfing spot. Pretend your feet are a pencil and your ankle is a wrist.
Together with your toes apart keep your heels stationary and push/drag the balls of their feet and toes outwards away from centre. When they’re out as far as they can go (duck footed) lift the front of their feet off the floor (heels stationary) and bring them back to neutral. 10-15 times.
Together with your toes apart keeping your heels static lift the balls of your feet and feet up and move outwards. When they’re out as far as they can go bring the front of their toes and drag them back to neutral. 10-15 times.
Press your four little toes down and attempt to increase your big toe. This is a tricky exercise and when you try it you can gently hold down your 4 feet with your hand. Occasionally if you tap or gently push the arch of your foot it helps. 10-15 times.
Press your big toe down and try to increase you 4 small toes. Again, you can begin by spreading your feet as far apart as possible.
Walk on your heels and walk on the balls of your feet.
Lift your big toe and feel that your arch go up. Bring toe down and try to maintain the arch increased for a couple of seconds.
Slowly use the entire front of the foot to grow up as large as possible then drop your heels down as low as you can get them.
If it hurts don’t do it! This includes in case you feel pain in your knees as you operate your toes.