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 (75 surfer 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

75 reviews

  1. Steve S.

    Hold yourself accountable

    Steve S. (verified owner)

    I have never been able to pop up before, I’m an older fella and have been following the program and gaining great results, still a way to go things are going forward. Cheers great job.

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  2. Florent E.

    Very good workout

    Florent E. (verified owner)

    I’m stoke to get those very good workouts which are following me everyday and give me strengh but also focus on my goals.
    thanks to the team!!

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  3. Jerry D.

    If you put in the effort you’ll get results

    Jerry D. (verified owner)

    The videos are great and my pop up has improved significantly. I had surgery three months ago to help with an ankle impingement and have been following your program for about a month now. I was at San Onofre last week and had the best day I’ve ever had. I caught probably 10 waves and had a blast. Hopefully I can improve enough to start using a short board down the road.

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  4. Claire Christie C.

    Absolutely love it

    Claire Christie C. (verified owner)

    I have been trying to become a better surfer for many years. I chose the pop up program because I could recognise in myself that I had major limitations that prevented me from improving my skill, ability and enjoyment of surfing any further. I absolutely recommend the 6-week program to everyone even if you don’t surf because what I found when completing the program was a better overall health and movement which improved my surfing, running and enjoyment of everyday life. The lastest update is even better than the first which I loved. It’s not just a token update but a deliberate action by Cris to improve advice, use new language (of which thinking of it as a walk up has really helped me) along with intervention of detailed breakdown of professional surfer pop-ups. I really recommend the program and I plan to purchase others to get even more growth.

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  5. simon m.

    Just what I needed

    simon m. (verified owner)

    After 35 years I have fixed my pop up! Pop up and Coffee Cup has improved my surfing 100%

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  6. Beel B.

    Beel B. (verified owner)

    Fantastic program! Cris is extremely knowledgeable and explains the content in a way that is easy to grasp and apply!

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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

(75 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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4.99 out of 5 stars

75 reviews

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