Surf Mastery - Surfing Tips and Wisdom for Lifelong Surfers

How can you unlock more speed, control, and power in your surfing—while keeping the fun alive for decades to come? In this episode of the Surf Mastery Podcast, host Michael Frampton dives deep with professional surfer Nathan Hedge to explore how the world's top surfers continuously improve. From mindset and technique to equipment and nutrition, this conversation is packed with insights for surfers of all levels who want to maximize their potential and joy in the water. Discover the mental strategies elite surfers use to stay focused and in sync with the ever-changing ocean. Learn how small adjustments in technique, like widening your stance or refining your paddling, can dramatically improve your performance. Hear expert advice on choosing the right board and how to read waves like a pro, no matter the conditions. Don't miss this episode—tune in now to gain valuable insights from two of surfing's most passionate and knowledgeable voices. Key Points Nathan Hedge discussed the challenging conditions at Bells Beach, including the different wave speeds, buoyancy with wetsuits, and the need for proper rail and board setup to handle the various sections of the wave. He explained the importance of reading the wave and applying the right turns at the right sections to achieve good speed, flow, and ride quality at Bells Beach. Nathan highlighted the significance of developing a relationship with a break by surfing it under different conditions and tides to better connect with the wave. He emphasized the role of equipment choice, particularly board dimensions and foam, in enabling intermediate surfers to progress and have more fun by catching more waves and maintaining speed. Nathan discussed the impact of his upbringing and the environment he surfed in, particularly North Narrabeen, in shaping his surfing style and exposing him to role models and a high level of talent. He mentioned the importance of being present and focused in the moment during heats, avoiding distractions, and sticking to a strategy tailored to the conditions. Nathan talked about the benefits of working on specific techniques during free surfs, such as arm positioning, rotation, and weight distribution, to improve his surfing. He discussed the role of nutrition, hydration, and being in tune with his body's needs in supporting his surfing performance. Nathan shared his current favorite surfboards, the Channel Islands Ruk 15 and Bobby Martinez MBM models, and their respective characteristics that enhance his surfing. For the passionate surfer—whether you're a weekend warrior, a surf dad, or an older surfer—this podcast is all about better surfing and deeper stoke. With expert surf coaching, surf training, and surfing tips, we'll help you catch more waves, refine your paddling technique, and perfect your pop up on a surfboard. From surf workouts to handling wipeouts, chasing bigger waves, and mastering surf technique, we're here to make sure you not only improve but truly enjoy surfing more—so you can get more out of every session and become a wiser surfer. Go from Beginner or intermediate Surfer to advanced.

What if the key to surfing longer, harder, and better lies not just in your workouts but in what you eat? In this episode of the Surf Mastery Podcast, we sit down with chef, author, and surfer Pete Evans to explore how embracing a paleo lifestyle can transform your energy levels, recovery, and overall surfing performance. Pete shares his personal journey with paleo nutrition, insights on the anti-inflammatory power of food, and tips for eating clean even on surf trips. Discover how adopting small dietary changes can lead to massive improvements both in and out of the water. Learn how to fuel your body to maximize energy and recovery for longer surf sessions. Understand the science behind anti-inflammatory diets and their impact on athletic performance. Get practical meal prep strategies and discover nutrient-dense recipes that fit a busy surfer's lifestyle. Hit play now to learn how simple changes in your diet can revolutionize your surfing and set you on the path to vibrant health! Key Points Pete Evans discusses how adopting the paleo diet has improved his surfing performance, allowing him to surf for 6-7 hours without fatigue. He explains the paleo diet involves eating moderate amounts of animal protein, an abundance of vegetables, and good quality fats while avoiding inflammatory foods like grains, dairy, and legumes. Pete emphasizes the importance of including bone broth and fermented vegetables in the diet for athletes and overall health. He shares his goal of surfing until he's 80 years old and inspiring younger generations to adopt a healthy lifestyle. Pete discusses the benefits of the paleo diet in reducing inflammation and managing chronic illnesses like arthritis, type 2 diabetes, and autoimmune disorders. He recommends trying the paleo diet for 10 weeks to experience the positive effects and see how the body responds to removing inflammatory foods. Pete highlights the importance of considering sleep patterns, physical activity, relationships, and career satisfaction in addition to diet for overall well-being. He mentions his website and social media platforms as resources for learning more about the paleo diet and sharing success stories. http://peteevans.com/ For the passionate surfer—whether you're a weekend warrior, a surf dad, or an older surfer—this podcast is all about better surfing and deeper stoke. With expert surf coaching, surf training, and surfing tips, we'll help you catch more waves, refine your paddling technique, and perfect your pop up on a surfboard. From surf workouts to handling wipeouts, chasing bigger waves, and mastering surf technique, we're here to make sure you not only improve but truly enjoy surfing more—so you can get more out of every session and become a wiser surfer. Go from Beginner or intermediate Surfer to advanced.

Are you surfing slower than you'd like or struggling to master the basics? Find out how focusing on speed, precision, and smart fundamentals can elevate your surfing to the next level. In this episode, Matt Scorringe, former pro surfer and founder of The Art of Surfing, shares strategies for developing speed, improving technique, and overcoming common surfing mistakes. Learn how small tweaks can lead to big breakthroughs, whether you're catching waves for fun or competing on the world stage. Master the art of generating and maintaining speed for dynamic, powerful surfing. Discover the importance of arm positioning, foot placement, and pop-up techniques for better control. Understand how practicing in small or "bad" waves can reveal weaknesses and help you. Take your surfing to new heights—listen now to gain actionable tips and inspiration from one of New Zealand's leading surf coaches. Key Points Matt Scorringe explained the reasoning behind naming his business "The Art of Surfing" - to represent surfing as an art form that is open to interpretation. Matt discussed the importance of speed in surfing and strategies to improve speed, such as racing down the line and focusing on the pop-up and first movement. Matt highlighted common mistakes he sees in intermediate surfers, including incorrect foot placement and improper use of the back arm. Matt provided tips on proper foot placement and using the back arm effectively, including the "spread your wings" analogy. Matt discussed common mistakes he sees in elite junior surfers, such as trying to push their turns too much instead of surfing to the conditions. Matt described his coaching programs in Mount Maunganui, New Zealand, including camps, courses, and online coaching with video analysis. Matt emphasized the importance of getting coaching in all conditions, even poor surf, as it can highlight weaknesses and lead to improvements. Matt's Website: https://www.theartofsurfing.com Raw Irons clip: https://www.youtube.com/watch?v=mrqvRnD3CVY Mick Fanning spreads his wings: https://www.youtube.com/watch?v=3zAhCPSsmU4 For more info about Matt and to book a coaching session click HERE For the passionate surfer—whether you're a weekend warrior, a surf dad, or an older surfer—this podcast is all about better surfing and deeper stoke. With expert surf coaching, surf training, and surfing tips, we'll help you catch more waves, refine your paddling technique, and perfect your pop up on a surfboard. From surf workouts to handling wipeouts, chasing bigger waves, and mastering surf technique, we're here to make sure you not only improve but truly enjoy surfing more—so you can get more out of every session and become a wiser surfer. Go from Beginner or intermediate Surfer to advanced.

How does a leader in surfing science shape the future of wave-riding excellence while balancing family, career, and personal connection to the ocean? Jeremy Sheppard, with over five years as the Head of Strength and Conditioning for Surfing Australia, has revolutionized training for elite surfers, blending strength, mobility, and innovative gymnastics drills. In this episode, he shares how science-backed training methods are driving professionalism in surfing and how these insights can be applied by surfers of all levels. Discover why traditional strength training is just 6.5% of elite surfers' routines and how mobility and skill-specific exercises make up the rest. Learn the importance of gymnastics, trampolining, and foundational mobility work to improve force absorption, aerial control, and injury prevention. Hear about Jeremy's favorite surfboard, his transition to Canada, and how his experiences in surfing inform his approach to other sports like snowboarding and freestyle skiing. Level up your surf fitness and performance by listening to Jeremy's expert insights on training smarter and surfing stronger—play this episode now! Dr Jeremy Sheppard outlines some of the methods he & his team use to train elite level surfers and gives recommendations for exercise and training that complement all levels of surfing, surf longevity and injury prevention. Key Points Jeremy discussed how when he started working with surfers 5 years ago, there was a misconception that surfers should just train to be fit, rather than training specifically for surfing performance. Jeremy emphasized the importance of having a clear purpose for training, which for competitive surfers should be winning heats and competitions. Jeremy mentioned that for recreational surfers, training goals may differ, such as improving endurance or mobility for longer surf sessions. Jeremy highlighted the importance of integrating specific training methods like gymnastics and skateboarding to develop relevant skills for surfing. Jeremy discussed using force plate tests to assess power production and landing ability, which were found to correlate with judges' scores for turns. Jeremy explained that as athletes progress, the emphasis should shift from general strength training to more sport-specific training. Jeremy recommended gymnastics drills like trampoline, tumbling, and rotations to develop body control and force absorption for surfing. Jeremy mentioned his upcoming move to Canada to oversee performance services for 22 national teams, including freestyle winter sports with roots in surfing. Jeremy discussed his approach of tailoring training programs to individual surfers' needs based on their strengths, weaknesses, and goals. Mobility Vid: https://www.youtube.com/watch?v=w1aLdYgfr3M Deep Squat Vid: https://www.youtube.com/watch?v=lbozu0DPcYI Gymnastic Push-up Vid: http://gymnasticswod.com/content/push-progression-pt1 Gymnastic chin-up Vid: http://gymnasticswod.com/content/bar-pull-progression Great vid that Surfing Australia did on surf training: https://www.youtube.com/watch?v=2xj-KSfN35k Prague School of Physiotherapy: http://www.rehabps.com/REHABILITATION/Home.html Foundation Training: http://www.foundationtraining.com/ and https://www.youtube.com/user/DoAFounder Jeremy did another podcast interview, take a listen here: http://www.paceyperformance.co.uk/podcast/pacey-performance-podcast-28-jeremy-sheppard/ For the passionate surfer—whether you're a weekend warrior, a surf dad, or an older surfer—this podcast is all about better surfing and deeper stoke. With expert surf coaching, surf training, and surfing tips, we'll help you catch more waves, refine your paddling technique, and perfect your pop up on a surfboard. From surf workouts to handling wipeouts, chasing bigger waves, and mastering surf technique, we're here to make sure you not only improve but truly enjoy surfing more—so you can get more out of every session and become a wiser surfer. Go from Beginner or intermediate Surfer to advanced.

Could mastering your mindset transform your surfing and your life? In this conversation, Matt Griggs—former pro surfer and coach to legends like Mick Fanning and Stephanie Gilmore—dives into the profound connection between the mind and performance. Learn how techniques like Kili meditation, balance, and focus can help surfers of all levels unlock flow states, overcome fear, and discover deeper joy in every wave. In this episode, you'll discover: Why mental focus is the foundation of great surfing and how Kili meditation can unlock your potential. How to find balance—on your board, in the water, and in your life. Practical advice for refining your technique, building better habits, and maintaining effortless flow on a wave. Don't miss this game-changing conversation with Matt Griggs—hit play now and start transforming your surfing from the inside out. Key Points Matt Griggs transitioned from being a professional surfer to coaching high-performance surfers like Mick Fanning and Owen Wright. Griggs introduced the Kili meditation practice to help surfers achieve a state of presence and focus. Kili meditation helps distinguish between the analytical brain and the feeling-based mind for better performance. Griggs emphasizes the importance of balance in all aspects of life, including surfing, for optimal development. He recommends short, focused surf sessions over prolonged sessions to avoid mental and physical fatigue. Common mistakes Griggs observes include looking too far ahead, poor positioning, and lack of connection with the board. Finishing turns high and tight in the pocket is crucial for maintaining flow and speed. Kili meditation helps surfers detach from fear, self-doubt, and distractions for improved focus and enjoyment. The practice involves a 5-minute meditation twice a day, with results typically seen within 1 session to 3 months. Links to listen and engage:Matt's website: http://www.mattgriggs.com.au/ More on Kelee Meditation: http://www.thekelee.org/ For the passionate surfer—whether you're a weekend warrior, a surf dad, or an older surfer—this podcast is all about better surfing and deeper stoke. With expert surf coaching, surf training, and surfing tips, we'll help you catch more waves, refine your paddling technique, and perfect your pop up on a surfboard. From surf workouts to handling wipeouts, chasing bigger waves, and mastering surf technique, we're here to make sure you not only improve but truly enjoy surfing more—so you can get more out of every session and become a wiser surfer. Go from Beginner or intermediate Surfer to advanced.

What if improving your small-wave surfing skills could transform your performance in all wave conditions—and even extend your surfing longevity? This episode dives deep into the insights of two-time world champion surfer Tom Carroll, as he discusses the art of mastering small waves, the mindset for surfing longevity, and the importance of nutrition and fitness for surfers of all ages. Whether you're struggling with small-wave technique, looking to stay agile as you age, or curious about pro-level insights, this episode has something for you. In this episode, you'll discover: How mastering small waves can unlock better performance in bigger surf. The surprising role of mindset, fitness, and agility in maintaining surfing longevity. Tom Carroll's nutrition tips, fitness routines, and personal practices for staying light, agile, and energized in the water. Don't miss this episode packed with timeless wisdom from Tom Carroll—hit play now and take your surfing to the next level! Tom talks about some of the strategies he used to take his surfing to the next level, as well as some great tips on surf longevity and nutrition. Key Points: Tom Carroll discussed how surfing small waves in the 1980s helped improve his overall surfing ability, including big wave surfing. Tom mentioned learning techniques from observing other surfers like Tom Curren and Wes Lane, who excelled at surfing small waves. Tom emphasized the importance of fitness training, including aerobic exercises and agility drills, to improve his small wave surfing. Tom discussed the value of proper nutrition and shared insights from Kelly Slater on the 75/25 nutrition ratio. Tom highlighted the benefits of a light attitude and enjoying the experience of surfing, regardless of wave conditions. Tom talked about the importance of board selection and experimenting with different equipment for small wave surfing. Tom discussed the value of surfing small waves for maintaining agility and quickness as he ages. Tom mentioned working with a nutritional cleanse program and coaching others on improving their diets. Contact Tom at tom@tomcarrollpaddlesurf.com https://www.instagram.com/p/-ShD3QOnjz/ For the passionate surfer—whether you're a weekend warrior, a surf dad, or an older surfer—this podcast is all about better surfing and deeper stoke. With expert surf coaching, surf training, and surfing tips, we'll help you catch more waves, refine your paddling technique, and perfect your pop up on a surfboard. From surf workouts to handling wipeouts, chasing bigger waves, and mastering surf technique, we're here to make sure you not only improve but truly enjoy surfing more—so you can get more out of every session and become a wiser surfer. Go from Beginner or intermediate Surfer to advanced.

What do the world's best surfers know about technique, training, and mindset that could transform your surfing journey? This episode features Matt Grainger—elite-level surf coach, former New South Wales state champion, and owner of Manly Surf School and the High-Performance Surf Center in Sydney. From his days as a sponsored free surfer to coaching the next generation of champions, Matt shares invaluable lessons to take your surfing to the next level. Whether you're an intermediate surfer aiming to fine-tune your technique or a seasoned rider looking for fresh inspiration, this conversation is packed with actionable insights. Learn the secrets to mastering paddling, pop-up speed, and wave positioning for better rides. Discover the importance of surf coaching, dry-land training, and mimicking movements to build muscle memory. Explore how to generate speed on small waves, handle challenging slabs, and refine your bottom turns to unlock advanced maneuvers. Transform your surfing skills with the expert advice shared in this episode—press play now! Key Points: Matt Grainger's background as an ex-pro surfer, New South Wales state champion in 1991, and his journey as a sponsored free surfer while attending university. The importance of surfing with better surfers, watching better surfers, and receiving surf coaching to improve one's surfing skills. Common mistakes made by beginner surfers, such as poor paddling posture and technique. The significance of paddling, generating speed, and the pop-up for intermediate and experienced surfers. The role of surf coaching in breaking down skills and techniques, and the benefits of video analysis. The importance of training and fitness for surfing, including strength, endurance, and mobility exercises specific to surfing movements. The influence of surfing different types of waves, such as slabs and reef breaks, on improving surfing skills. The progression of surfing at an older age, with examples of surfers like Tom Carroll and Kelly Slater continuing to surf at a high level. The benefits of the High Performance Surf Center, combining coaching, training, and specialized equipment for surfers of all levels. Some good surfing in some average waves can be viewed here: https://www.youtube.com/watch?v=hHT0nTHSi7Q Pop-up vid here: https://surfhealthandfitness.com/2012/12/09/pop-up-with-jordy/ Paddling vid here: https://www.youtube.com/watch?v=n0uJCv7Ueeg More info on Matt: https://au.linkedin.com/in/matt-grainger-6896a620 For the passionate surfer—whether you're a weekend warrior, a surf dad, or an older surfer—this podcast is all about better surfing and deeper stoke. With expert surf coaching, surf training, and surfing tips, we'll help you catch more waves, refine your paddling technique, and perfect your pop up on a surfboard. From surf workouts to handling wipeouts, chasing bigger waves, and mastering surf technique, we're here to make sure you not only improve but truly enjoy surfing more—so you can get more out of every session and become a wiser surfer. Go from Beginner or intermediate Surfer to advanced.