For beginner women surfers, one of the first big challenges is mastering the pop up — the quick motion of moving from lying on the board to standing. This transition determines not only balance but also whether you catch the wave at all. Many new surfers struggle with hesitation, stiffness, or slow reaction, which can lead to missed waves or wobbly rides.
Developing speed in the pop up is essential. It builds confidence, improves efficiency, and helps beginners enjoy longer rides with greater stability. While practice is key, understanding the mechanics and applying a few structured methods can make all the difference.
Why Pop Up Speed Matters
A fast pop up is not about brute force; it’s about timing, coordination, and muscle memory. For women just starting their surf journey, mastering this move offers several advantages:
- Catch Waves More Easily: Quick movements match the wave’s momentum, giving better chances to ride.
- Improve Stability: A smooth transition reduces wobbles and increases control.
- Build Confidence: Early success in standing up encourages consistent practice.
- Save Energy: Efficient movements conserve strength for paddling and staying longer in the water.
Breaking Down the Pop Up
The pop up can be thought of in three distinct stages:
1. The Push Phase
As the wave lifts you, place your hands flat near your chest. Keep your elbows tucked in and press firmly against the board. This creates the base for the transition.
2. The Slide Phase
Instead of leaping, slide your feet underneath in one fluid motion. The front foot should land roughly between your hands, while the back foot settles naturally behind.
3. The Stand Phase
Once your feet are in position, rise smoothly with bent knees. Keep your chest forward, arms relaxed, and eyes looking toward where you want to go.
Each phase builds on the last, making speed a matter of smooth flow rather than hurried effort.
Step-by-Step: Improving Pop Up Speed
Step 1: Practice on Land
Before heading into the water, rehearse the motion on a yoga mat or carpet. Repeat sets of ten, focusing on rhythm and consistency.
Step 2: Use Proper Hand Placement
Hands should be flat and level with the chest, not too far forward. Correct placement shortens the transition and avoids wasted movement.
Step 3: Train Core and Flexibility
Strong core muscles and flexible hips help in moving legs under the body quickly. Simple drills like plank holds and hip stretches can support progress.
Step 4: Commit Fully
Hesitation slows the motion. Train yourself to move decisively once you feel the wave’s lift. Quick decisions translate into faster pop ups.
Step 5: Record and Review
Video feedback, even from a phone on the beach, helps spot mistakes like dragging knees or uneven foot placement. Adjust accordingly.
Common Mistakes to Avoid
- Using Knees First: Dropping to the knees before standing slows the process and destabilizes balance.
- Looking Down: Keeping eyes fixed on the board instead of the wave horizon reduces stability.
- Overthinking: Hesitation breaks the fluidity of the move. Pop ups are about instinct and practice, not calculation.
- Too Much Force: Trying to jump aggressively often results in shaky landings. Smoothness is faster than raw power.
Drills to Build Speed
- Burpee Variations: Modified burpees mimic the pop up motion and train quick transitions.
- Pop Up Repetitions: Set a timer for one minute and see how many smooth pop ups can be done.
- Resistance Bands: Light bands around the thighs add resistance, strengthening the movement.
- Balance Board Practice: Performing pop ups on a balance board simulates the instability of a surfboard.
The Mental Side of Speed
Building pop up speed is not only physical but also mental. Many beginner women surfers hesitate out of fear of falling. Accepting falls as part of the process frees the mind to move faster and more naturally. Confidence grows with every attempt, turning awkward first tries into second nature.
Taking It to the Water
When ready to apply on real waves:
- Start with smaller waves that allow more time to practice the motion.
- Focus on timing the pop up as the wave begins to carry the board, not too early and not too late.
- After each session, reflect on what felt smoother and what needs refining.
Every successful pop up builds momentum for the next one.
Finding Flow in the Pop Up
The pop up is a rite of passage for beginner women surfers. It symbolizes the shift from learning to ride waves to truly becoming a surfer. By practicing on land, focusing on fluid transitions, and committing fully in the water, speed develops naturally.
Surfing is about rhythm, and the pop up is where rhythm begins. With patience and persistence, every woman can master this essential skill, turning hesitation into confidence and slow movements into fluid speed.
The wave waits for no one — but with practice, your pop up will always be ready to meet it.
