Pop-up and Paddle REHAB: 8-Week Surf Physio Program

Restore your strength, movement, and confidence in the surf.

The purpose of this program is to find a resolution to a problem that every surfer runs into at some time in their surfing lives - that being the slowing down of our pop-up and or paddling. With this program, we aim to optimise paddling and pop-up mechanics for surfers through evidence-based physiotherapy, mobility, strength, power, and neuromuscular training over 8 weeks, with outcome measures and structured reviews.

 

What is Pop-Up and Paddle REHAB?

Pop-Up and Paddle REHAB is an 8-week physiotherapy-led program designed for surfers who feel like their paddling and pop-up just aren’t what they used to be...

Whether it’s due to age, injury, stiffness, weakness, or just time out of the water, this program helps you rebuild essential surf movement patterns using evidence-based physiotherapy principles, mobility training, and targeted surf-specific strengthening.

Led by Ben Considine, an experienced physiotherapist and surf coach specialising in helping surfers, this structured program helps you restore lost function, prevent injury, and return to powerful, smooth movement in the water.

 

Who is it for?

• Surfers aged 35+ wanting to move and surf more like they used to
  
  
• Surfers returning from shoulder, back, or lower limb injuries
  
• Surfers noticing stiffness, weakness, or slower movement during pop-ups and paddling
  
  
• Anyone feeling frustrated with regression in surf performance
  
  
• Physically active surfers who want a structured way to maintain longevity in the water

 

How is this program delivered?

This program is available for anyone, no matter where you're from - and can be delivered via:

• In person Physiotherapy consults (for those near the Geelong, Bellarine and Surf Coast region)
  
• Online tele-health consults (for those interstate, overseas or where this option is most convenient)
  
  
• Combination of In-person and Online

Program Goal

To optimise paddling and pop-up mechanics through physiotherapy, progressive mobility, strength and power training, and neuromotor re-patterning — with clear outcome measures and structured reviews over 8 weeks.

By the end of the program, you’ll have rebuilt your foundational surf movements, assessed your performance against your original goals, and be ready for either ongoing surf performance or preventative training.

 

Program Layout

Week	Session/Focus	Details
Week 1	Session 1: Initial Assessment	Baseline testing Movement screening Goal setting Prescription of foundational movement patterns relevant to surfer
	Session 2: Review & Load	Review foundational movements Build tailored exercise program involving strength, power, mobility, neuromuscular training as required by the surfer
Week 2	Session 3: Progression	Refine cues Form Progression of strength and mobility drills Adherence
Week 3	Session 4: Review	Add complexity Refine cues Form Progression of strength and mobility drills Adherence
Week 4	Self-Directed Training	Continue prescribed training independently with support for adherence
Week 5	Session 5: Mid-Point Review & Re-Test, Progression	Reassess key outcome measures, adjust program, update goals
Week 6	Self-Directed Training	Maintain program with progressive intensity
Week 7	Self-Directed Training	Maintain program with progressive intensity Prepare for final assessment
Week 8	Session 6: Final Review	Full re-assessment, outcome comparison, future plan or performance package options

 

Outcome Measures

You’ll receive clear, trackable metrics for your improvement:

• Pop-up speed and control test
  
  
• Prone paddle endurance or hold test
  
  
• Shoulder and thoracic mobility (measured ROM)
  
  
• Core and glute endurance
  
  
• Functional surf movement screening
  
  
• Individualised goal tracking (via PSFS or goal attainment scale)

 

Post-Program Options

After Week 8, continue your performance journey with:

• 1:1 ongoing surf-specific physio or strength, mobility, performance coaching
  
  
• Preventative maintenance packages
  
  
• Seasonal or annual check-ins
  
  
• Custom performance programs based on your surf goals

 

Ready to move better and surf stronger?

Get started with the Pop-Up and Paddle REHAB program today and get your surf movement back — faster, smoother, and stronger than ever.

👉 Spots are limited – Enquire Now