Surfit

Surfit Bachelor and Masters in Exercise Science (Strength & Conditioning), Level 2 ASCA Strength and Condit

06/03/2026

Session Review – Intermediate Sydney 🌊

This setting could be the funnest in the lagoon - here’s a quick breakdown of how the Intermediate session works and why it’s such a great wave to train on.

Waves start around hip high building to chest high across 20-minute segments:

First 20min → 7 waves per set - fun
Second 20min → 6 waves per set - fast
Third 20min → 6 waves per set - performance

Each segment has a slightly different wave profile making it perfect for experimenting different manoeuvres.

For me: enough push to link turns, but still forgiving enough to play around and refine technique + is mental on a twin fin.

always in the spot for post session analysis 🎥🧐
5’10 Epoxy Funk Punk 🗡️

03/03/2026

Bulli High School | Elite Surf Program Testing Day 🤝

Big day on the tools with the Bulli High School surf athletes, running a full performance screening to build strong foundations for long-term surf performance.

We assessed:
• Lower body power (CMJ)
• Hip strength & asymmetries (ForceFrame – abduction/adduction)
• Upper body capacity (pull-ups & push-ups)
• Single-leg strength & control
• Mobility markers (ankle, posterior chain)
• Trunk Endurance

The goal was to identify strengths, expose gaps, and guide my programming for young surfers as they grow.

Huge buy-in from the crew, big thanks to a few volunteers for giving their time / expertise and epic to see some standout results across power, strength and movement quality.

🤙

Tonight’s crew finished with a simple reset: BOX Breathing 🟦Evening training can leave you “on” — great for performance,...
09/10/2025

Tonight’s crew finished with a simple reset: BOX Breathing 🟦

Evening training can leave you “on” — great for performance, not great for sleep. Box breathing down-shifts the nervous system so you leave calm, not wired.

Why it works (PM sessions):
• Downregulate: Moves you from fight/flight → rest/digest
• Heart rate + tension ↓: Easier transition to chill mode
• Sleep support: Helps you switch off and fall asleep faster

How to do it (4–4–4–4):
1. Inhale through the nose — 4 sec
2. Hold — 4 sec
3. Exhale through the nose — 4 sec
4. Hold — 4 sec
Repeat 2–5 minutes. Gentle, quiet breaths.

SURFIT cues:
• RIBS WIDE • JAW SOFT • EXHALE QUIET

Add this at the end of night sessions or in bed before lights out 💤

Time for a tune up? 🔧Each surf we rack up km’s on the odometer - Self Myofascial Release (foam rolling) coupled with pro...
03/10/2025

Time for a tune up? 🔧

Each surf we rack up km’s on the odometer - Self Myofascial Release (foam rolling) coupled with proper training keeps the dash from lighting up!

Target areas for surfers:

🦴 Thoracic Spine – rotation for turns & posture for paddling
🍖 Rotator Cuff – frees up the shoulders for pain free paddling
🦋 Lats – increase your reach for longer, stronger strokes

SURFIT Prescription
✅ 20–30 sec on tight spots
✅ 1–2 min per muscle group
✅ Relax with controlled breathing
✅ Skip over bones/joints

Hit the roller for 5min pre training and combine with a mobility circuit after a swell bender 🥵

04/08/2025

My submissions from the Cold Water Classic last night. Groms were flairing 🔥

🛁
🎥

24/06/2025

Pig do**in the pool! 🐷🐶

Hip mobility is 🔑 to finding a comfortable pig dog stance (deep hip flexion with external rotation) - swipe across and try the elevated pigeon for backhand barrels!

Technique tips for the pool:

1. Aim to match the speed of the wave as you enter the barrel section (it’s to hard to slow down or speed up once your in it)

2. Increase your points of contact - a subtle hip drag and hand contact gives you extra stability and control (hand in front works best in the pool due to the tightness of the barrel).

Yew 🤙




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Wollongong, NSW

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