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."

Fix, refine, rebuild, or regain your perfect pop up.
Your surfing starts with your pop up, so make sure it's perfect and effortless.
Train & Stretch to Prep Your Body for Years of Surfing & Progression
Surf Workouts, Stretch Routines, BreathWork & More that Directly Impacts Your Surfing
5 (21 surfer reviews)
One time payment. Lifetime access
The Entire Program
Get Started Today

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.

Stroke in
smooth pop up
bottom turn

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.
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.


Flawless Process
A step by step process to improving your pop up


Which technique is right for you?
Details on the fundamental techniques of a pop up.


Identify What's Wrong
Assessment process to identify your limitations, and what is breaking down pop up attempts.


Are you too weak? Are your joints too tight?
Do you need better technique, more flexibility, or more strength? You'll be able to identify what is truly holding you back.


Made for Surfers
Workouts designed to improve the movements necessary for a smooth and flawless pop up


Mobile-friendly program
You can train anywhere and anytime.

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.

What It Takes

Up to 30 minutes Per Day,
and 2-4 Training Sessions per week.
That’s all it takes!


  • Willingness to learn & improve
  • Two taped tennis balls duct taped together
  • Full circle resistance strap 1 inch width
  • Foam roller
  • Exercise ball


5 out of 5 stars

21 reviews

  1. 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!

    Rating :

    (1) (0)

  2. Jason S.

    Jason S. (verified owner)

    Really appreciate how the program broke down the process into easy-to-understand steps that made a world of difference. Highly recommended

    Rating :

    (0) (0)

  3. Chris F.

    Best technique instruction out there

    Chris F. (verified owner)

    They way Chris breaks down the pop-up technique is easily the best instruction I’ve seen – and I’ve watched a tonne of you tube’s on this. His is a different, and I think much better, way of working on the pop up. After only 3 weeks working on the technique I can feel the improvement in the water and am getting more wave time by sticking more pop-ups.

    Rating :

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  4. Scott M.

    Exactly what I hoped for!

    Scott M. (verified owner)

    Thanks for your help! As an athlete, I have learned how to make minor adjustments to my technique and routines that lead to huge improvements in my performance. Because surfing was always something I did on the side, I never invested time in learning some of these fundamental techniques. I always just kind of felt my way through things, well that hasn’t worked as well with surfing. This module has given me the head knowledge I needed to make huge improvements in my pop up. While I still have a ways to go to reach my goals, I am confident in this part of the puzzle. Thanks again!

    Rating :

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  5. Shane B.

    Mind shift

    Shane B. (verified owner)

    Cris has taught me to look at the pop up in a different way which has really helped me understand what to aim for and progress has been great

    Rating :

    (0) (0)

  6. Rob T.

    Pop up and life stuff

    Rob T. (verified owner)

    Love the program, particularly the combo of science stuff and practical surf exercises to improve muscles and tissues for improved flexibility, strength, and range of motion. I not only like Cris’ approach, but I like the way he makes himself available to respond to questions, videos, etc. in an encouraging way. Hey, the rest is up to you! Thanks again, bra!

    Rating :

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  7. woody w.

    pop up

    woody w. (verified owner)

    Just started the pop up program, loved the assessment part its helping get right to the areas that are the most in need of attention. I’am seventy and ruptured a disk two years ago with causes flexibility issues.My daily go to board is a 5 ft fish & the results from the program are making that much more fun & allowing me to use it in more critical waves

    Rating :

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  8. George L.

    Pop up training

    George L. (verified owner)

    Hey Cris it has been a long road but believing in the process I am now starting to see results! Thank you so much for all of your help! Merry Christmas and Happy New Year!

    Rating :

    (0) (0)

  9. Andy Woof W.

    Fit & flexible

    Andy Woof W. (verified owner)

    After seriously injuring my knee this program kept me fit and flexible so that when I recovered I could get straight back into my surfing. Thanks for a great program Chris.

    Rating :

    (0) (0)

  10. Aaron A.

    Stoked on the mobility work!

    Aaron A. (verified owner)

    Big fan of this program, particularly the focus on mobility. The mobility evaluations were especially helpful. I was able to establish that it was really my hips that were my limiting factor rather than my hamstrings and calves. Digging in on the hips has improved range of movement quickly. I should also add that the strength training is very effectively targeted toward improving pop ups.

    Rating :

    (0) (0)

  11. Sam E.

    Improve your life, health and surfing

    Sam E. (verified owner)

    Cris has put together a series of programs that are not only enhancing my surfing , but my overall health and wellbeing. Whether you’re starting off out of shape, or in reasonable condition like myself, the program will develop your motor skills and desire to get fluid. I use many of the exercises as general everyday stretches to start the day well. Worth the investment!

    Rating :

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  12. Magnus N.

    Perfect pop-up

    Magnus N. (verified owner)

    This program is so good. I felt my hips and back held my pop up back. I felt too stiff and slow and didn’t really know where to begin to
    sort it out. This program was spot on. I used it for a month before my latest surf trip to Portugal and really felt the difference. Everything worked smoother and I had better confidence ,was more calm and caught more waves! Strongly recommend.

    Rating :

    (0) (0)

  13. John E.


    John E. (verified owner)

    I would highly recommend this program,the content is extensive and extremely well delivered,I’ve been surfing for 10 years and only now have the knowledge of how my body should be able to move thanks to Cris,it’s exciting to have a plan to improve,thanks Cris.

    Rating :

    (0) (0)

  14. Jeff L.

    Fix your pop up

    Jeff L. (verified owner)

    Great program. Goes beyond the basic of how to do a pop up, but gives you the tools to assist you in fixing your body with the right stretching or work to fix your body parts that are stuck with limited movement or flow. Worth the small investment.

    Rating :

    (0) (0)

  15. James W.

    Nth of 60

    James W. (verified owner)

    I am nth of 60 and have been struggling with pop up’s body getting old and stiff, have found the pop up program to be beneficial in many ways and is definitely helping with improved flexibility and technique . Great program thanks

    Rating :

    (0) (0)

  16. Scott C.

    Surf fitness for every level and age.

    Scott C. (verified owner)

    I’ve been surfing for over 30 years but had some ankle problems and this was affecting my pop-up. I had a loss in stability and was causing me to more often lose balance on steeper waves. After using the pop-up program I identified other areas of muscle tightness and area that just needed more TLC. Now I’m making more take offs. My ankle is not causing any problems and I am now focussed on the overall health of my body for surfing. Now to work on my shoulders!!!

    Rating :

    (0) (0)

  17. Barry A.

    Pop Up Program

    Barry A. (verified owner)

    Although I am just starting out getting through this program, I can see how it will benefit me. Also for the money, this is good value. I will be putting the program into good use because I am using this to prep for a trip to Tavarua in May!

    Rating :

    (0) (0)

  18. Thera B.

    Well rounded tools and technical instruction

    Thera B. (verified owner)

    I’m at that dreaded beginner-intermediate level of surfing where I am trying to transition to a shorter board and get into better green waves – and I was struggling with getting a quick pop up. This program helped me with my form and also mobility limitations specific to the surfing pop up. It’s easy to do and feels great and I’m glad I purchased this!! Great investment.

    Rating :

    (0) (0)

  19. Kate A.

    Get this program

    Kate A. (verified owner)

    If you surf, and you like to train and stay fit, do yourself a favor and get this program!

    Rating :

    (0) (0)

  20. Brett S.


    Brett S.

    I’m stoked on this Pop Up Program. It’s the best overall approach to fitness for surfing that I’ve come across. The program has really helped with my speed and padding in the water as well. Very happy customer!

    Rating :

    (0) (0)

  21. Craig M.

    Loving the program!

    Craig M. (verified owner)

    I’ve surfed for 3 decades and have been in sport and training for just as long. I’ve seen lots of coaches, lots of trainers, and lots of methods over the years. I can confidently claim that this is a very well organised and planned program. I’m learning movements that have invigorated my pop up and my surfing.

    Rating :

    (0) (0)

What you get

This is the process of Pop Up technique, the skill, the strength, flexibility,  and practice to restoring your ability to pop up smoothly and fluidly, and to learn the perfect technique from the start.
This is the process of Pop Up technique, the skill, the strength, flexibility,  and practice to restoring your ability to pop up smoothly and fluidly, and to learn the perfect technique from the start.



This module will introduce you to the thought process of assessing, and correcting your pop up.
You will gain an understanding of what your body needs to be capable of in order to execute the pop up fluidly and repeatedly.
You also gain insight into different styles of pop ups, and why one style may suit your body type more than others.



This is the process of identifying your limitations. You may have one, or you may have multiple. You must get clear on what is limiting your movement. 
Joint limitation? Tight tissue? Poor Motor Control? Weakness?
After a thorough assessment process, you will become clear on what you need to work on, and the associated stretches, and joint mobilizations to correct weaknesses or limitations.



Phase 1 of training will last 3-4 weeks, with 2-4 training sessions per week.
Strengthen and Improve the Foundations of the Pop Up
The Pop Up is a "skill", yet nobody considers it until it goes wrong! A fluid and effortless pop up is a skilled movement pattern that requires optimal flexibility from the lower body, as well as adequate levels of strength.

In Phase 1 you will develop and improve these foundations for a fluid pop up, and refine the actual technique of a flawless pop up.



Phase 2 of training will last 3-4 weeks, with 2-4 training sessions per week.
You want your body to be better than what's "just necessary"...
In Phase 2 you will develop fluid strength and power that creates an effortless pop up. Not only will this phase of training dynamically carry over to all of your surfing, but it will cement your body's ability to pop up fluidly and quickly.

Your body will be physically capable of not only surfing, but also getting to your feet quickly and repeatedly.

The Entire Program
Life-Time Access

The Perfect Pop Up Program

(21 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.


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5 out of 5 stars

21 reviews

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