Ocean Sports Academy

Learn The Tools To Take Control Of Your Body, Your Surfing, And Your Health

Master The Art of Surfing With A Library Of Easy-to-Learn Tips

START NOW

This is the Netflix of Surf Fitness & Performance

WORKOUTS
If you're stronger, more powerful, more durable, and can move your body dynamically without fear or limitation, you can apply that ability to your surfing. Ask yourself, is your training benefiting your surfing?
Exercise Tutorials
Are you doing that exercise right? Are you at risk of hurting yourself? Get rid of the guesswork. An exercise is only as good as it's performed. You're a surfer, you need to train dynamically, and that requires functional movements.
Performance Webinars
100+ Hours of Video Training to keep you healthy and active. Monthly training with up-to-date techniques. Focused exercises for each body part to improve your surfing technique.
Flexibility & Mobility
If you're not moving well, you're not surfing well. It's simple. Improve how you move, so you can improve your surfing. Stretching, yoga, foam rollers, massage, what's it all mean?
Nutrition & Recipes
Are you fuelling your body and your surfing optimally? Fuel Your Life. It's that simple. You know you need to eat well, so these are the steps to doing that, and eating some epic food. As age, wear, and tear sets in, you need to buffer that with nutrition.
Monthly Updates
We are constantly updating the ocean sports performance program with new training, workouts, webinars and so much more. Tune in each month to watch the new training and learn new techniques.

Here's What
You Get!

Workouts, Paddle Training, Enhanced Posture, Improve Flexibility, Joint Durability, and Surf Fitness

Watch this video on YouTube.
GETTING STARTED

  • Walkthrough

    8:15
RAD STUFF TO LEARN

  • Surf Analysis - Bottom Turn

    16:11

  • The Perfect Surf Stance

    18:10

  • Slater Pop-Up Analysis

    17:30

  • Paddling Theory 101

    23:44

  • Backside Barrel Tips

    Posture and Positioning

    19:54

  • STRESS RELIEF

    12:18

  • BODYWEIGHT WORKOUT

    17:54

  • FUNDAMENTALS OF SURF FITNESS

    15:32

  • SPINAL ALIGNMENT & CORE CONTROL

    4:53

  • HOW TO MAINTAIN HEALTHY JOINTS

    20:12

  • SLEEP

    YOU NEED MORE SLEEP

    25:38

  • DESK WORKER RECOVERY

    RESTORE YOUR BODY

    21:19

  • Surf Trip Preparation

    Get Prepped for Your Trip!

    32:25
FLEXIBILITY, STRETCHING, & TISSUE RELEASE

  • Tennis Ball

    Self Myofascial Release

    25:40

  • HOW TO FOAM ROLL

    Self Myofascial Release

    16:34

  • Post Surf Stretch Routine

    18:10

  • Joint Circles

    13:34

  • Morning Stretch Routine

    16:38

  • Anterior Shoulder Release

    Anterior Shoulder

    6:45

  • Posterior Shoulder Release

    Posterior Shoulder

    8:51
FOLLOW ALONG STRETCH ROUTINES

  • POP UP FOLLOW ALONG 1

    37:40

  • Compression - 45min Follow Along

    43:51

  • Theragun

    10:43

  • Post Surf Chill Sesh - Neck & Shoulders

    26:37

  • Post Surf Stretch

    22 min

  • FULL PRE-SURF WARMUP OR PRE-TRAINING

    4:52

  • CARS Full Body Quick Routine

    16:49

  • CARS Full Body Routine

    Controlled Articular Rotations

    23:30

  • Neck Massage

    Theracane

    12:55

  • NETFLIX & CHILL

    STRETCH ROUTINE: FULL BODY MOBILITY AND TISSUE RELEASE

    12:55

  • FULL BODY MORNING STRETCH ROUTINE

    FOLLOW ALONG

    18:07

  • SPINE LOVE

    FULL ROUTINE TO RESTORE AND IMPROVE SPINAL MOVEMENT

    12:22

  • FULL STRETCHING & MOBILITY

    FOLLOW ALONG ROUTINE

    12:40

  • STRETCHING ROUTINES

    FOLLOW ALONG, CHILL, LEARN, MOVE WELL. MORNING ROUTINE

    15:54

  • FULL BODY STRETCH ROUTINE

    20 MINUTES

    22:52

  • GREAT PRE-SURF ROUTINE

    WARMUP: MOBILIZE THE SPINE, SHOULDERS, HIPS... MOVE!

    11:29

  • IMPROVE YOUR SQUAT

    WORK ON YOUR RESTRICTIONS

    17:51

  • SIT TOO MUCH?

    UN-GLUE YOUR HIPS & LOW BACK... IT'LL FEEL GOOD

    15:35

  • WORLD'S GREATEST STRETCH

    THE SPIDERMAN MOVE BETTER, SURF BETTER

    11:00

  • FULL BODY ROTATION

    GREAT FOR STIFF LOW BACKS, HIP PAIN, AND SHOULDER PAIN

    9:40

  • NECK & SHOULDER STRETCHING

    BETTER PADDLING, A FLUID UPPER BODY, & PAIN FREE PADDLING

    7:28

  • ROTATIONAL MOBILITY

    MOVE BETTER FROM HEAD TO TOE NECK, SPINE, SHOULDERS, HIPS

    10:37
BREATH JOURNEY

  • Breath Meditation

    14:45

  • CO2 APNEA TABLES

    WONKA TABLES

    9:40

  • The Breath Hold Journey

    12:18

  • 142 BREATH HOLD PROTOCOL

    10:14

  • BREATH RAMP UP LECTURE

    11:45

  • Wim Hof Better

    Breath Journey

    7:44

  • Breath Rate & Paddling

    16:37
BREATH FUNDAMENTALS

  • Breath Fundamentals

    30:54

  • Breath Application & Exercise

    26:00

  • Breath Exercises & Drills

    17:48
FOUNDATION TRAINING

  • Foundation Training Fundamentals

    28:57

  • Foundation Training Follow Along

    22:26
SURF SKATE BASICS

  • Importance of Rear Arm

    4:11

  • How To Bottom Turn

    9:07

  • Kill the Surf Skate Wiggle

    19:27

  • Vertical Skating

    7:49

  • SurfSkate Basics

    Basic

    7:04
SQUAT PATTERNS

  • SQUAT TUTORIAL

    5:21

  • LOWER BODY

    JOINT ASSESSMENT

    3:37
BEND PATTERNS

  • DEADLIFT TECHNIQUE TUTORIAL

    TECHNIQUE TUTORIAL

    6:21

  • KETTLEBELL

    SWING

    4:54
PUSH PATTERNS

  • PUSHUP

    3:18

  • CRAWLING

    3:35

  • TURKISH GET-UP

    7:51
PULL PATTERNS

  • CHINUPS & PULLUPS

    3:38

  • RING ROWS

    2:21

  • ACTIVE & PASSIVE HANGING

    SHOULDER MOBILITY

    3:23

  • COBRA W & Y

    POSTURE & SHOULDER HEALTH

    1:47

  • COBRA VARIATIONS

    2:51

  • SCAPULAR SETTING

    2 ARM & SINGLE ARM: CAN BE GREAT SHOULDER "REHAB"

    2:23
CORE / TWIST

  • CORE WEBINAR

    Exercises And Training

    22:22

  • SPINAL ALIGNMENT & CORE CONTROL

    4:53

  • PALOFF PRESS & CABLE CHOPS

    6:21

  • DEAD BUGS

    2:23
LUNGE / SINGLE LEG PATTERNS

  • SINGLE LEG TRAINING

    8:07
JOINT SPECIFIC STRETCH PROTOCOLS

  • THE HIP JOINT

    PROTOCOLS & MOBILITY

    15:27

  • SHOULDER JOINT

    PROTOCOLS & MOBILIZATIONS

    9:35

  • THORACIC SPINE

    PROTOCOLS & MOBILISATION

    5:34

  • ANKLE JOINT

    PROTOCOLS & MOBILISATIONS

    3:39
NUTRITION

  • Nutrition Intro

    Get Started

    2:47

  • Nutrition: Getting Started

    9:41

  • Nutrition

    Lesson 1

    29:00

  • Nutrition

    Lesson 2

    37:24

  • Nutrition

    Lesson 3

    51:03
FUNDAMENTAL RECIPES

  • ORANGE JUICE RECOVERY DRINK

    Fundamental Recipes

    0:45

  • Bad Ass Chicken Drumsticks

    Fundamental Recipes

    0:44

  • Broth Froth

    Fundamental Recipes

    33:51

  • Simple Beef & Veg

    Fundamental Recipes

    0:48

PHASE 1

  • PHASE 1

    Intro

    00:01 min

  • Full Training

    21:30 min

  • Skill Work & Mobility

    10:20 min

  • Full Training

    22:00 min

  • Skill Work & Mobility

    10:20 min

  • Full Training

    22:00 min

  • Full Training

    28:20 min

  • Skill Work & Mobility

    10:50 min

  • Full Training

    28:20 min

  • Skill Work & Mobility

    10:50 min

  • Full Training

    28:20 min

  • Full Training

    29:50 min

  • Skill Work & Mobility

    11:50 min

  • Full Training

    29:50 min

  • Skill Work & Mobility

    11:50 min

  • Full Training

    29:50 min

PHASE 2

  • Phase 2

    Intro

    00:01 min

  • Full Training

    20:20 min

  • Skill Work & Mobility

    11:20 min

  • Full Training

    20:20 min

  • Skill Work & Mobility

    11:20 min

  • Full Training

    20:20 min

  • Full Training

    25:10 min

  • Skill Work & Mobility

    11:40 min

  • Full Training

    24:40 min

  • Skill Work & Mobility

    11:40 min

  • Full Training

    24:40 min

  • Full Training

    25:20 min

  • Skill Work & Mobility

    11:50 min

  • Full Training

    25:20 min

  • Skill Work & Mobility

    12:20 min

  • Full Training

    25:20 min

Do You Value Your Surfing?

Do you see how your health, your fitness, and your surfing are all related?
A few months of this program will change how you approach your surfing... for the rest of your life.

GET ACCESS TO ALL ACADEMY PROGRAMS

US$10.99US$5.47
per week
GET STARTED TODAY

Join The Club

For less than the price of a coffee per week, you get access to training that builds athleticism for surfing. More confidence, better paddling, improved flexibility, and more waves!

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Surf Athlete PRO
US$41.99
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Surf Athlete PRO
US$527.99
US$263
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Hear It From The Members...

"I'm always looking for ways to stay in shape and keep me in the water, and Cris' programming and coaching has been the best investment in my health to date. Aside from being in great shape, I've also come to view my fitness and diet in a very pragmatic and straightforward way."
Brett
Member
"Thanks for your workouts, I have been using the workouts for 3 months and getting great results. Just returned from 2 weeks in Indo, and had a, amazing time picking up loads of waves thanks to the workouts which have really helped me to improve my surfing."
Thomas
Member
"This is an amazing program for surfers. I've been surfing for 20 years and getting more desperate to keep up with the younger guys as i am in my 40s. Before cris' program I used to think the more weights you did at the gym the quicker you became but is was the opposite. My surfing began to go backwards especially after gaining 5 kilos of solid muscle. I was more slower, stiffer and heavier on the board which meant bigger wipeouts and crappy surf sessions. After doing cris' program I became a faster more confident surfer especially on days when it was a bit bigger. If you want a program that improves your wave count , prevents you from injury and confidence in big swell this is the one. Cheers cris for improving my life and surfing gregory from goldie."
Gregory
Member
Anyway, your program works! I always considered myself to be in decent shape but these programs humbled me. I now feel in more all-around shape. In the water, I haven't had the issues like I did previously. Because I am stronger and have more endurance physically, I only think about my surfing. It's nice to know that I have a proven routine to be better in the water. I used my shortboard a couple of times and had a great time! I'm not struggling to continue my sessions. I'm having fun in the water. Again, it's very reassuring to have these programs at my disposal. I'm very happy that I reached out to you and thankful for your time. As you can see, I can't say enough about it.
Jim
Member

This is the process to become a better surfer, by building a better, stronger, & healthier body. It's all about more fun in the ocean, and longevity in the surf.

Become Stronger, Faster & Healthier

Never again will your surfing be limited by your body. Become stronger, more flexible, more robust, and learn the techniques to improving "surfing athleticism".
Smart training, high quality nutrition, technique understanding, a mobile body, and time in the water. That's the process, and this program gives you ALL those things (minus the ocean time).

Designed For New & Advanced Surfers

This is a program designed to teach you the tools to take control of your body, your surfing, and your health... because they're all intertwined!
Learn new stretches, flexibility techniques, workouts and even recipes to keep your body at optimal performance. Transform your body and your surfing.

Open your phone,
pick a workout,
and train knowing it directly
benefits your surfing.

Get Immediate Access to an Entire Library of Surf Training Workouts and Stretch Routines... Designed Specifically for Surfers

Access Your Training
Wherever You Are 24/7

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

surf athlete app device mockup
Surf Athlete App Store Surf Athlete Play Store

Have a Question About The Program?

The Knowledge, The Workouts, & The Stretch Routines Specific for Humans that Surf

Here are some of our most common questions asked.

CAN I ACCESS THE TRAINING FROM MY PHONE?
Yes. Any up to date smart phones will be able to log onto the site, view videos, and view the pdf images of programs. As long as you have internet connection, you can easily follow along in the gym, home, or park… wherever you’re training.
WHAT EQUIPMENT WILL I NEED TO FOR THIS PROGRAM?
The workouts are designed with minimal equipment, but you will need some pieces. Remember, you’re an athlete, and a surfer, so you need to train dynamically and functionally. This requires a bit of equipment. At minimum, you’ll want a stability ball, olympic rings or suspension trainer, a few bands of varying resistance, and some dumbbells, kettlebells, or barbells with plates.

The amount of weight needed varies on your abilities, but some “weights” are needed. Consider the forces your body is producing and absorbing when surfing, especially with the lower body. You need to train your body to withstand those forces, and function optimally. If you have access to a gym, awesome. If not, no worries. A small investment in this equipment will build you a home gym that you can use for the rest of your life, and do some absolutely dynamic training.
I'M OUT OF SHAPE AND HAVEN'T WORKED OUT IN YEARS, WILL OSP ACTUALLY HELP ME?
No problem. These training programs are designed to restore your ability to move athletically, help undo chronic tensions, develop functional strength, and carryover to your water time. There are both Advanced and Beginner programs each month, so no matter your starting point, there is a level perfect for you. These programs are designed to teach you to be self sufficient, so just follow the steps laid out, and enjoy the training. Move like a grom again.
IS THERE CORE TRAINING IN THE WORKOUTS?
Core Strength” is an integral part of athletic development. You’re a surfer, human, and athlete, so you need a strong and stable core. Yes, you will absolutely build a solid core, a solid foundation, but do it in a manner that relates to you being a surfer. Gone are the days of crunches. Rotational core strength, chopping patterns, back endurance, hip strength, and then getting more dynamic with speed and power development… this is the core training you’ll find in the program.
WILL THE WORKOUTS HELP YOUR POP UP?
When your Pop Up fails, your surfing fails. Hip mobility, core strength, lower body flexibility, these are just a few of the things that will need to be worked on to restore your pop up, and they’re all found in here.
I'M HAVING SHOULDER PAINS, WILL IT HELP?
The plight of the modern surfer! Most of us surfers over the age of 30 will have, or have had some shoulder issues. Training programs, Flexibility Routines, and Joint Health Tissue Release protocols will help to restore optimally moving joints (shoulders). The key is for you to put in the effort and be consistent. Nearly every training program has shoulder “prehab” specific exercises, as well as monthly stretching protocols addressing the areas of the body that will help you regain full shoulder function.
CAN I LOSE WEIGHT?
How much weight do you want to lose? Are you willing to put in the effort? Positive changes in nutrition, combined with consistency, and beneficial movement is the key to weight loss. No radical purges. No starvation diets. You will lose weight on this program if you’ve got some gut to burn off, and put on some lean muscle. No muscle won’t make you surf slow, because you’ll be training for function, speed, and power. But there are no magic pills. The program contains hours of Nutritional Education, as well as state of the art training programs. Beneficial change and weight loss will come with you making adjustments where needed, sticking to the program, and shifting your eating habits if needed. That excess body fat is doing nothing good for your health or surfing.
WILL THIS PROGRAM IMPROVE MY PADDLING?
A common question, and the answer lies in nearly every single one of the monthly training programs. Better paddling is a combination of mobility, healthy joints, and mobile spine and shoulder, endurance, technique, and strength / power. These things are built in a day! Through combinations of Stretching & Flexibility videos, specific shoulder health training, and energy system development, the program will make you paddle like a grommet!

CRIS MILLS

Founder of Surf Strength Coach

My primary goal is to help surfers / athletes / humans, improve their potential. Increased ability through exercise, nutrition, and the foundations of athleticism. The field of health & fitness has got a lot of non-sense, misguided information, and claim exaggeration.
I provide surfers with relevant, efficient, and applicable information to improve themselves, and their surfing. If you know your health and your surfing are intertwined, than I can absolutely help you get to the next level, and stay in the ocean.

Do You Value Your Surfing?

Do you see how your health, your fitness, and your surfing are all related?
A few months of this program will change how you approach your surfing... for the rest of your life.

GET ACCESS TO ALL ACADEMY PROGRAMS

US$10.99US$5.47
per week
GET STARTED TODAY
 

GET ACCESS TO

The Most Comprehensive Surfing Training Programs Ever Created

You’re good to go.
As soon as you get the programs you’ll realise how tremendous of a resource this truly is, and how you won’t need any other surf training programs. You can, and will, refer back to these programs for years to come. As long as you’re surfing you will be using these programs, I guarantee it.

This will change how you train and how you move your body. Ultimately it will help you with your surfing. 

These are the tools that guide your workouts, track your progress, and remove the guesswork from your workouts. Have confidence knowing you are doing the best possible workout..

100% Satisfaction Guaranteed or Your Money Back in 7 days

Here’s the deal:

Our programs are proven to deliver results, but your effort, dedication, and consistency are key. We fully back our programs, app, and products with customer success stories and time-tested methods. Our Surf Athlete Academy offers a 7-Day Refund Guarantee—cancel or refund anytime (minus a small fee). The potential of your fitness and surfing is in your hands! What can your fitness and surfing become!?

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