HomeSurf Training ProgramsThe Perfect Pop Up Program


6 Weeks

Is Your Pop Up Ruining Your Surfing?

"Get The Ultimate TRAINING PROGRAM for Fixing & Improving Your Pop Up... For Good."

4.99 (176 reviews)
One time payment. Lifetime access

Sick of blowing waves due to poor pop up technique?

The pop up is the most fundamental skill when it comes to catching more waves.

This one action, which is really just a sequence of deceptively simple movements that anyone can master, is the difference between an embarrassing wipeout and the wave of a lifetime.

A poor pop up technique reveals itself in many ways. If you recognize any of the following impediments, chances are that your pop up is to blame. 


and you’re not too old… it’s your pop up technique that’s to blame

If old age, bad habits, a sedentary lifestyle or the inability to surf regularly are stopping you from riding waves and actually enjoying surfing, here’s some awesome news. Our 6-week program promises to iron out deficiencies in your pop up technique by improving your fitness and flexibility so that you can:

Make more takeoffs
Ride better waves
Surf with confidence
Take your skills to the next level
Minimize the risk of injury

A simple, logical and proven program that’s guaranteed to reinvigorate your pop up

Our program is trusted by thousands of surfers of all skill levels and ages from all over the world. Why? Because in only a matter of weeks this program will totally transform your pop up technique and help you ride better waves by identifying your limitations and fixing them for good using simple and logical workouts that develop strength, flexibility and coordination.


4.99 out of 5 stars

176 reviews

  1. sean h.

    sean h. (verified owner)

    Pop up program delivers

    Been learning to surf for four years now. Starting at the ripe age 50 years old. My biggest wall was my pop up. More that I couldn’t get my front foot forward enough. Long story short my pop up was not engaging and my frustration was. I researched as much as I could find had a lesson and advice but it wasn’t until I jumped in and thought let’s give this surf strength coach dude a go. Hands down best investment for me to date that has helped with my pop up and surfing. Now this is just the pop up program. So now I’m seriously looking into Chris’ other programs. Well explained lessons. Very informative on techniques and tips and just as informative on the human form and required motor mechanics to increase your wave count. Following the pop up program (less than 2 weeks I might add) has changed everything. 10 out of 10. My surf crew noticed after 2 sessions. Thanks Chris

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  2. Ben G.

    Ben G. (verified owner)

    Perfect Popup

    I got involved with the perfect pop up programme after seriously relating to Cris’s videos on YouTube.

    The info, assessments, training and mobilisation work is really helping me unlock those years of stiffness from sitting down. Breaking down the pop up into its base movements so you can relearn has been a game changer, and as soon as we get some swell in the U.K. I can’t wait to see how this helps my surfing.

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  3. Nathan R.

    Nathan R. (verified owner)

    It’s helped me form a process to surfing, to make it flow easier and make it similar every time, rather than just wingin’ it and hoping for the best. Highly recommended !!

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  4. Lucas W.

    Lucas W. (verified owner)

    Excellent training program

    I recently completed the surf athlete program, which was amazing. The amount of content in there is crazy. So after that I thought I’d give the perfect pop up a go, I must say I was a little sceptical about it at first but once I dived into the program it changed the way I looked at my own pop and really mad me think about the positioning of my body. It was a big learning curve for me but it has definitely help my surfing as well as my general fitness and mobility. I’m now combining the perfect pop up with the surf athlete program and I feel they work together really.
    Weather you surf or not there’s something for everyone in Chris’s programs, they are well structured with more then enough information even for beginners.
    Keep the Stoke coming yewww.

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  5. Jarrad G.

    Jarrad G. (verified owner)

    Middle aged

    Love this program, really helping me unlearn 15+ years of bad habits.
    I have terrible hip flexibility due to working in the office environment but this program has really helped me loosen up.

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  6. Jarrad G.

    Jarrad G. (verified owner)

    Middle aged

    Love this program, really helping me unlearn 15+ years of bad habits.
    I have terrible hip flexibility due to working in the office environment but this program has really helped me loosen up.

    Rating :

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The Entire Program
Get Started Today

HERE’S WHAT to expect

This process walks you through the actual technique of Pop Up form

How to identify your limitations, and how to fix them for good.  You also get access to workouts that will improve not only your flexibility and strength for perfect Pop-Ups,  but will also influence your surfing.


Step-by-step instructions
A step-by-step process that breaks down every movement into easy to understand language


Technique fundamentals
By explaining the fundamentals we give you a solid base from which to build upon


Identify What's Wrong
Assessment process to identify your limitations, and what is breaking down pop up attempts. You'll be able to identify what is truly holding you back.


Surf specific workouts
All of our workouts and exercises have been specifically designed by surfers, for surfers


Increased confidence
A looser body and better technique will increase your confidence in all types of waves


Radical results
Get a fluid and flawless pop up in a matter of weeks and never blow the wave of a lifetime again
Catch more waves. Have more fun.

Stroke in
smooth pop up
bottom turn

HERE's What you get

Our pop up program promises to make you feel energized and enthusiastic about surfing once again after only a few workout sessions.
Thanks to the many surf specific exercises, stretches and movements contained within, you can compensate for a lack of hours in the water or a loss of surfing endurance. This leads to more waves and of course... more stoke.
Sign up to our program and get access to two thorough, clearly explained and easy to implement modules.


This module gives you a better understanding of the pop up process, what’s required from your body in order to consistently perform a fluid pop up and how to properly execute certain exercises, stretches and movement drills.
Pop up basics
Theory and technique
Strength and mobility assessments
Joint stretches and mobilizations
Bonus coaching support


This is where you begin performing the exercises, stretches and movement drills covered in the Learn module as workouts. This module is broken up into Phase 1 and Phase 2, each of which has 3 weeks of workouts for a program total of 6 weeks.
Dynamic warm-up
Tissue release
Mobility exercises
Strength training
Pop up movement drills
Core workouts
Catch more waves. Surf better.

Access Your Training
Wherever You Are

Download it and access Offline!

Our fast, easy to use and secure app lets you access your account wherever you need it.


You don’t need an expensive gym membership, nor are you required to commit hours of precious time every week to see rapid yet long-lasting results. All you need in order to take your pop up from abysmal to awesome is the following:
Up to 30 minutes for each session
Time for 2 to 4 sessions per week
A positive attitude and a willingness to learn

Exercise ball

Foam roller

Full circle resistance band (1-inch width)

Two tennis balls duct-taped together

Want To See A List of Equipment Recommendations?  Click Here: EQUIPMENT LISTS

Frequently Asked Questions

Do I have access to the program forever?
Yes! Once you purchase the program you will get lifetime access and discounts on new programs.
What Equipment do I need?
All you will need for this program is:
  • Two taped tennis balls duct taped together
  • Full circle resistance strap 1 inch width
  • Foam roller
  • Exercise ball
Can beginners do the program?
Absolutely, there are alternative and progressive movements for each level.
How is the program delivered to me?
This is a digital program intended to be downloaded to your mobile device so you always have it with you during your workouts. Once you join the Surf Athlete Training Program, you will receive access to the entire program. Download everything and it’s yours forever.
Why Is Equipment Required?
There are basic equipment requirements for this training program, but with these basic tools you'll be able to train effectively for years to come.  To train efficiently in the movement patterns that carry over to surfing, applied resistance is required.  
Refund Policy
All purchases made on our website, or via the Surf Strength Coach app platform are NON-REFUNDABLE.  We proudly stand by our work, programs, and training protocols, and you can readily view the numerous testimonials regarding our programs if you are unsure of the quality of our work. Due to the downloadable nature of our programs, and considerations of Intellectual Property, refunds will not be granted for any training programs or educational programs.
How to Download the Program?
Programs within the Surf Athlete can be downloaded so you can access them offline.

Program content is downloaded to within the app. Separate files are not downloaded to your phone or laptop. Files are saved within the app itself, so they can be accessed offline.

This function works for the web app on your desktop / laptop, and also the phone app.

How Bad is Your Pop Up?

Is it setting you up to flow, or flailing in the whitewash?

Failed Pop Ups are incredibly frustrating, and ultimately limit your surfing. You don't have to fail and fumble with your takeoffs anymore. Think of how radically this could change your surfing.

Better Pop Ups = Better Waves.

The Entire Program
Life-Time Access

The Perfect Pop Up Program

(176 customer reviews)


The Ultimate Guide to Fixing & Improving Your Pop Up… For Good. Fix, refine, rebuild, or regain your perfect pop up. Your surfing starts with your pop up, so make sure it’s perfect and effortless.

Share your thoughts!

4.99 out of 5 stars

176 reviews

Let us know what you think...

What others are saying

  1. One person found this helpful
    Mindi R.

    Mindi R. (verified owner)

    we have the stoke!

    This is awesome, Cris! Just wanted to let you know my hubby and I LOVE the app, tutorials, and updates. I use the Flow routine whenever I need to reset or have an active recovery day. Keep inspiring.

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  2. One person found this helpful
    Ben E.

    Ben E. (verified owner)

    I absolutely love the pop up program. Cris’ instructional videos helped me realise and solve a problem with my ankle. Not only has this helped my pop up but also helped my turns as I now have full range of motion with that ankle again. I can’t thank him enough!

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  3. One person found this helpful
    Joao V.

    Joao V. (verified owner)

    Perfect Workout!

    Its super easy to do in home and i’m starting seeing results after the fist week!!!

    Thank u!!

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  4. One person found this helpful
    Sam M.

    Sam M. (verified owner)

    A note to say how much and why your program is meaning so much to me.

    I’m 58 years old tomorrow. 1 year ago I was just about to finish up a 6 month surf trip with my youngest son and just honestly realised that the one thing in my life that had always been pure joy – surfing!

    Then COVID, locked down on return to France, no surf, and remote working – ouch! But your program gave a way out. OK so I couldn’t surf, but I can get my old bones working like never before. I’m not ready to give up on my short board damn it!.

    I got stuck into the 12 week program and then couldn’t give it up. From an older perspective the results are actually amplified – and I’ve stayed seriously fit all my life. But the mix of workouts + muscle and joint care have really made a difference.

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  5. One person found this helpful
    Edgar C.

    Edgar C. (verified owner)

    The Program Delivers!

    I’ve always had problem with my Pop up as i always end up stepping more forward on the board and so far from the tail pad.
    This program helped me fixed that and much more. The program is broken down into simple and easy to understand steps and shows you the importance of flexibility and strength.
    by the end of phase 1, i can see improvements already and by the end of Phase 2 i was already popping up(walk up) like cris on his videos. I am excited to get back in the water and test my new pop up skill.

    Huge Thanks Cris! This changes a lot!

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  6. One person found this helpful
    Joshua Keen Server K.

    Joshua Keen Server K. (verified owner)

    Perfect pop up program has been revolutionary

    The best things I’ve learned from your programs are that all of the movements you teach should be natural movements that our bodies should already know how to do. When I commit to training and get these new movements into my range of motion I notice that I’m able to move more freely. Another great moment has come from learning when to stop training if something doesn’t feel right and that “pain is not gain”! Although I get a great workout, I always feel more charged up afterwards and warmed up rather than defeated and needing a day of rest.

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