The Pop-Up

Overview

The pop-up is the fundamental movement that gets you from lying on your board to standing up. It’s the foundation of surfing and getting it right will improve everything else.

Step-by-Step Instructions

1. Starting Position

• Lie flat on your board with your chest up
• Hands positioned under your shoulders
• Feet together, toes pointed
• Look forward, not down

2. The Push-Up

• Push up with your hands while keeping your chest up
• Don’t arch your back - keep your core engaged
• This creates space for your feet to come through

3. Bring Your Feet Up

• In one smooth motion, bring your back foot to where your knees were
• Then bring your front foot to the middle of the board
• Your back foot should be perpendicular to the stringer
• Your front foot should be at a 45-degree angle

4. Stand Up

• Push up with your back leg to get to your feet
• Keep your weight centered over the board
• Bend your knees slightly for balance
• Look where you want to go

Common Mistakes

The “Chicken Wing”

• Problem: Bringing your knees up first, then trying to get your feet under you
• Fix: Practice the motion on land - hands, then feet, then stand

The “Belly Flop”

• Problem: Landing on your stomach instead of your feet
• Fix: Focus on bringing your feet to the right position before standing

Looking Down

• Problem: Looking at your feet or the board
• Fix: Keep your head up and look forward

Practice Drills

On Land

1. Pop-up Practice: Do 20 pop-ups on your living room floor
2. Balance Board: Practice standing on a balance board
3. Yoga: Warrior poses help with the stance

In the Water

1. White Water Practice: Start in the white water
2. Timing: Practice the timing without worrying about the wave
3. Repetition: Do it over and over until it’s muscle memory

Pro Tips

• One Motion: The pop-up should be one fluid movement
• Don’t Rush: Take your time to get the technique right
• Practice Daily: Even 10 minutes a day will help
• Film Yourself: Record your pop-ups to see what you’re doing wrong

Equipment

• Board Size: Start with a longer, wider board for stability
• Fins: Larger fins help with stability
• Wax: Make sure your board is properly waxed

When You’re Ready

Once you can pop up consistently in white water, you’re ready to try catching small waves. Remember - it’s better to get the technique right on small waves than to struggle on bigger ones.

Master the pop-up and everything else becomes easier