Warm up inside, and incorporate stretches (especially for the hamstrings) as well as core-strengthening exercises such as mini sit-ups, crunches, or working an exercise ball.

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Balance is a crucial skill for surfers and one reason that many people who surf do exercises that strengthen the core in their out-of-water workouts.

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In addition to jumping for three hours a day, Steven goes to a gym most nights to work with weights, do exercises to strengthen his core or swim sprints across the pool.

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To warm up, she'll do balance-based exercises including a one-arm, one-leg plank to strengthen her core.

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