FREE Surf

TRAINING PROGRAM

Unleash The Full Power Of Your Shred Potential

Improve Your Surf Session Satisfaction Levels By Becoming
Improve Your Surfing
by Improving the Way Your Body Moves.
Simple Workouts
Improve core strength, flexibility, and surfing athleticism.
GET STRONGER
Enhance Your Surfing by Boosting Your Fitness
CATCH MORE WAVES
Surf Fluidly, Powerfully, and Durably. Move Well & Surf Better

WHAT'S IN THE PROGRAM

GET STARTED
  • Welcome

    2:10
  • Introduction

  • Walkthrough

    7:16
SURF TECHNIQUE
  • How To Fix Your Pop Up

    Technique & Exercises

    12:17
  • Surf Skate

    How To Bottom Turn

    9:08
  • SURF SKATE Tutorial

    How To Improve Your Surfing

    12:41
  • The Perfect Surf Stance

    Foot Position, Posture, & Better Surfing

    18:35
  • How To Fix Your Pop Up

    Technique & Exercises

    12:16
THEORY
  • Catch More Waves

    How To Surf A New Spot (Successfully!)

    17:48
  • How to Surf a Smaller Surfboard

    Don't Kook It!

    3:11
  • World Champion Pop Up Analysis

    Slow Motion

    17:31
  • How to Read Waves & Catch More Waves

    INCREASE WAVE COUNT!

    28:03
BONUS
  • Rotational Mobility

    STRETCH ROUTINE

    10:37
  • How To Foam Roll

    8:25

PHASE 1

WEEK 1
  • Surf Fitness & Mobility

    34:25 min
  • Surf Flexibility

    22:30 min
  • Breath Work & Paddle Fitness

    17:35 min
  • Surf Fitness & Mobility

    34:25 min
  • Surf Flexibility

    22:30 min
  • Recovery

    09:15 min
WEEK 2
  • Surf Fitness & Mobility

    34:25 min
  • Surf Flexibility

    22:30 min
  • Breath Work & Paddle Fitness

    08:05 min
  • Surf Fitness & Mobility

    27:05 min
  • Surf Flexibility

    16:50 min
  • Recovery

    09:15 min

Access Your Training
Wherever You Are 24/7

Get off the grid! Download the videos and access all the content while Offline!

GET THE MOST OUT OF YOUR TRAINING

My goal is to help you improve your surfing.

Through fitness, training, and nutrition you can build athletic potential, improve your body, and ultimately boost your surfing. 
From the realms of rehab to high performance optimisation, nutrition to strength & conditioning, I want to give you effective and relevant information to take the brakes off your surfing and performance.

I’m a full on froth-head

My name is Cris Mills, and I have changed the course of my life to chase my souls need for surf. Professionally, I’m a licensed massage therapist, Strength & Conditioning Coach, Chek Practitioner, Foundation Training Instructor, and other acronyms and titles that have to do with helping and improving the human body.  
I’ve dedicated my life to helping people with their health, performance, vitality, and ultimately their surfing. Health and Surfing are intimately interwoven. 
- Cris 

What others are saying

  1. Wes .

    Wes .

    I always feel more loose and limber after these stretching sessions. I have a lot of low back pain from sitting all day so I’ve incorporated these routines into my daily workouts and have noticed a big difference.

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  2. Guilherme A.

    Guilherme A.

    you really feel a difference

    I did the two week workouts and after the first week I immediately felt a difference in mobility, quite mind blowing. I ended subscribing for the surf athlete bundle and I am really impressed by the amount and quality of content. Chris really loves and knows his trade!

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  3. Zachary G.

    Zachary G.

    legend!

    Your surf strength products are the best thing that happen to me in 2020. I believe I have purchased every one product you offer. I’m healthier, more flexible, and surf better than I ever have. Because if that, 2020 was all that bad for me… basically because of your online programs. If you are ever is San Diego reach out and we can grab a surf. You’re a legend.

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  4. Josh S.

    Josh S.

    Amazing program!

    Hey Cris, been smashing the program and have never been as flexible as I am now absolutely frothing on it. Thanks for taking the time to put that content on the app it’s seriously changed my surfing.

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  5. henry m.

    henry m.

    I can't thank Chris enough.

    I have had lower back problems for years and can get quite stiff through the hips with limited movement and yes a lot of pain at night after work (concreting). Since starting the program I have had a huge transformation through this area, the stiffness has greatly reduced my range of movement has increased and i feel like a grommet again. I can’t thank Chris enough.

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  6. Rod N.

    Rod N.

    Thanks heaps

    This program is the best! It’s full of awesome strength, flexibility, mobility & recovery routines. It has changed everything for me, I wish somebody told me all of this in my 20s instead of my 40s!
    The app works great and everything is presented so well.

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  7. Thomas G.

    Thomas G.

    Great stuff

    Your programs have already begun to have a positive impact, by the way. While I haven’t transitioned any of it to the water just yet (I hope to in the next few days), the joint mobility and strength guidance is positively affecting my life generally – improving my joint health and mobility, improving my posture when I play guitar, improving my agility and strength in jits, hell just helping me sit, stand, and breathe better. Great stuff.

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  8. L C.

    L C.

    Amazing program a man can dream of..

    Excellent breakdown of exactly how you should be moving during workouts and how it should feel in the water. I cannot emphasize enough how well I feel even after a few weeks. I swam and played water polo for over a decade and as cliche as it is, my shoulders feel stronger than ever. Cris is dedicated to his craft and continually looking to improve the products even after I have purchased them

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  9. Camron C.

    Camron C.

    You help me get better at surfing!

    Excellence & full dedication to craft is rare to find in this world and you exemplify it and that has helped me get better at and enjoy surfing much more than I had previously to being made aware of Surf Strength coach last year . I look forward to taking and retaking all of them and continuing on with fitness and nutrition provided through your formats. Thank you again and keep up the great work !

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  10. Michael Z.

    Michael Z.

    Keep going!

    I’ve been following you for the last few years. I have been surfing only 8 years and initially always looking for intelligent info on how to advance my surfing. As a physical therapist for over 27 years I’ve become critical of what info is on the internet. I realize how much useless and at times even harmful information is out there. I have always found your information to be insightful, smart, and of course entertaining.

    I tell all of my surf friends to check your site out and they have enjoyed learning from you.

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  11. David H.

    David H.

    Been following you for the past 8 or 10 years!

    What you’re providing the average punter like me with, is a truely valuable resource to help us to enjoy our passion for surfing at a deeper level, and subsequently live a healthier life in the process.

    I’ve been a follower of your posts for probably 8 of the last 10 years, adopting the odd stretch or movement into my (sometimes) daily routine, and found them really beneficial. I appreciate your take on how us humans should be able to keep moving in the way we were designed to. It all makes perfect sense.

    Keep up the good work Cris, your knowledge, passion and commitment to what you do is truly admirable.

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  12. Adrian H.

    Adrian H.

    Great starter!

    I spent more than 45 mins, to learn the movements. Since the beginning I knew It wouldn’t be easy 😅

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  13. Lorenzo C.

    Lorenzo C.

    good app feeling good

    seems like the app is very good! just finished the 2 weeks program! might try the 12 weeks one and see what happens! great job

    Rating :

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  14. Jonathan J.

    Jonathan J.

    great program for all levels

    perfect programs for any level of surfer. if you’re willing to put in the work on land, it will pay huge dividends in the water!

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  15. Arthur K.

    Arthur K.

    Your inspiration encouraged me!

    Thank you for all your information & technical advice. It’s slowly coming together. My hips are getting better. I think it will take a lot more time but unbelievable results. I haven’t trained for over ten years. I bumped into your stretching programs. I loved it. You seem like a great dude. Your inspiration encouraged me. You reminded me of another great dude named Gary Martin where I used to train kung fu. Your concepts are very similar.

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  16. Bron .

    Bron .

    love the enthusiasm

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  17. Scott D.

    Scott D.

    Awesome program!

    Rating :

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  18. sara h.

    sara h. (verified owner)

    nice

    Good Job

    Rating :

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  19. Bron .

    Bron .

    awsome

    love it

    Rating :

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  20. Jeffrey C.

    Jeffrey C.

    awesome

    Really enjoyed the program!

    Rating :

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  21. David H.

    David H.

    great information explained and demonstrated in a really clear, concise way. I can’t fault it. It’s what happens when good knowledge and passion are combined. Great work.

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  22. Max G.

    Max G.

    grear exercises and information

    straight forward and easy to use

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  23. thomas c.

    thomas c.

    Got this program off an ad they had on social media, an amazing program!

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  24. Sean S.

    Sean S.

    good

    Rating :

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  25. P W.

    P W.

    great app

    great app for surf training

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  26. Tim D.

    Tim D.

    awesome bro

    Rating :

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  27. Paul H.

    Paul H.

    surf dad

    can’t believe it! Cris is a legend and really knows what he is doing!

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  28.  .

    .

    👍

    👍

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  29.  .

    .

    Surf is awesome

    It’s a good program and worth every penny!

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  30. Fabian B.

    Fabian B.

    awesome program!

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  31. Jacob D.

    Jacob D.

    Rating :

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  32. yachih c.

    yachih c.

    The program really contains of great info! Awesome!

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  33. Scott H.

    Scott H.

    Epic!

    Hi Cris, my wife and 8yo daughter gave me your program for Christmas. Since we all surf together it was really a gift for all of us. We’re watching your program as a family…it’s awesome. We usually watch a video or two on the program before we hop on our boards and practice and critique each other on those drills. No more big effort pop ups. Just to land with feet in the wrong position and have to readjust on a critical part of the wave! It’s wild to get this knowledge after surfing nearly 30 years and see how much more fun we can have in the water by being intentional about our focus for that session. It is such a great asset for my coaching my daughter too. It’s crazy to go out in the water and see how few people really pay any attention to their technique. Glad we’re not in that camp any more. You’ve really got some incredible programs and have put a massive amount of work into putting them together. We appreciate that work, the improvements its already bringing to our surfing and even drawing us closer as a family.

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  34. Lennard C.

    Lennard C.

    verry good

    a verry good surfing workout

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  35. George B.

    George B.

    Land Locked

    This program is a great way to keep flexibile and your training focussed on surfing for those long periods that you cannot make it into the water.

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  36. Todd H.

    Todd H.

    Cris Mills and his program have provided me w huge strength and flexibility benefits as I push my surfing into my 60’s. many thx!

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  37. Mariano

    Mariano

    Epic Program

    Loved it so much!

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  38. Jeff R.

    Jeff R.

    Really helpful

    The app has really helped my rotational flexibility. Less headers off the Board now!

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  39. Eric L.

    Eric L.

    Finally

    All I can say is I THOUGHT I knew what surf fitness was. I didn’t know shit. of course it is a full system of all of these things in balanace and I am beyond stoked to finally truly feel what REAL surf fitness feels like. Thanks brah 🤙

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  40. Ben P.

    Ben P.

    Great work here Chris!

    Really great theory and tips, thank you Chris you’re the man!

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5 out of 5 stars

40 reviews

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Free Surf Training Program

(40 reviews)   80131 surfers
US$0.00