How to stand up on a surfboard
Hi I’m Tiago, your surf coach here at Breakthrough Surf School in the beautiful Nova Praia, Costa da Caparica, Portugal. Today, we’re diving into one of the most essential skills for any beginner surfer, the pop-up and takeoff on your surfboard, or in other words, how to stand up on a surfboard.
Since all surfing starts with the pop-up and takeoff, it is essential that we master this technique early on. Like any skill, learning the correct steps from the start sets a strong foundation. If you develop bad habits at this stage, they become ingrained, making them much harder to correct later.
So what is a surf pop-up
The pop-up is the transition from lying on your board to standing up and riding the wave. A smooth, swift pop-up sets the tone for your entire ride. It ensures you’re balanced, in control, and ready to surf the wave.
Preparing for the pop-up
The pop-up and takeoff on a surfboard consist of just 3 key movements, but proper preparation is essential.
In the early stages, I like to simplify the learning process by removing paddling and pushing students into waves instead. Adding paddling too soon can make it harder to focus on mastering the correct pop-up technique. By isolating the pop-up first, students build confidence and muscle memory, and once they’ve nailed it, we introduce paddling into the mix.
Before hitting the water, it’s also crucial to go over a few safety rules on the sand. These include never diving headfirst and always protecting your head when falling, avoiding grabbing the leash or its string to prevent hand injuries, and keeping the surfboard to your side rather than between you and the wave to avoid it being thrown back at you.
How to find out which is your back foot when surfing
One of the first things you need to know before learning the pop-up is which foot goes at the back of the surfboard and which goes forward. Your back foot is crucial because it not only is the first foot to be placed on the surfboard when you pop-up as it controls your turns and balance, and it’s also where your leash will be attached.
Regular vs. Goofy Stance
In surfing as in other board sports, there are two possible stances:
- Regular (or Natural) Stance: Left foot forward, right foot back.
- Goofy Stance: Right foot forward, left foot back.
If you already practice other board sports like skateboarding or snowboarding, your stance in surfing will most likely be the same. It’s very rare for someone to be Regular in one sport and Goofy in another.
How to find your surf stance
There are different ways to figure out your stance, but my preferred method is to simulate what will happen naturally on the board. Here’s how:
- Lie down on the surfboard, just like you would before popping up.
- Stand up on the surfboard without overthinking it, let your body move instinctively.
- One foot will naturally go forward, and the other will stay back and that determines your stance.
This method works well because it replicates what will happen in the water. Instead of forcing a stance, it allows your body to choose what feels natural.
Laying down on your surfboard
Lie on your stomach in a prone position, centered along the surfboard.
I always recommend letting your toes hang off the back of the board. While it might seem easier now to use your toes for support during the pop-up, this habit can become a limitation as you progress, especially if you transition to shorter boards, where that extra support won’t be possible. So, unless you plan to stick to longboards forever, it’s best to learn this way from the start to make future progression smoother.
Keep your head up and eyes looking forward to maintain balance, preventing nose-diving or the tail from sinking. Also, lift your chest slightly off the board rather than lying completely flat, which will help with stability and ease your transition into the pop-up.
The 3 steps to pop-up and takeoff on your surfboard
Step 1: Push up and create space
While laying down on your surfboard, place your hands flat on the board, just beneath your chest, at the bottom of your ribcage, with your fingers pointing toward the rails (sides) of the board. Push up with your arms to lift your chest off the board while angling slightly toward your back foot. This movement creates space between your body and the surfboard, making it easier to place your back foot in the next step.
Step 2: Place your back foot first
Bring your back foot under your waist and place it on the board with your toes pointing slightly outward. Your back knee should also rotate outward, rather than coming straight forward like in a sprinting motion. If you bring your knee straight ahead, you’ll end up placing it on the board, making the transition harder. Instead, angle your knee, waist, and shoulders slightly toward your back foot to maintain a fluid motion as you prepare for the next step. Your back knee should come up the surfboard by the outside of your elbow.
Step 3: Bring your front foot forward and stand up
Once your back foot is set, bring your front foot up and place it between your hands. As soon as it’s positioned correctly, lift your hands off the board and point them in the direction you’re going. Your front hand leads, while your back hand follows. Keep your knees bent, your torso upright, and your body centered over the board. Avoid leaning too far forward or backward, your weight should be stacked over your feet and distributed 50-50 between both feet, keeping your stance stable and controlled.
Bellow you can check the surf pop-up sequence in video
Common mistakes and how to fix them
Placing your knee on the surfboard
The problem: If you bring your back knee straight forward like in a sprinting motion, you’ll end up placing it on the surfboard, making it difficult to stand up smoothly.
How to fix it: Instead of going straight forward, twist your body slightly toward your back foot as you pop up. This creates space between you and the surfboard, allowing your back foot to land correctly without your knee getting in the way.
Hanging your head outside the surfboard
The problem: Leaning your head too far outside the surfboard shifts your weight off balance. To compensate, your hips will naturally shift in the opposite direction, leaving you stuck in an awkward stance.
How to fix it: Keep your head centered over the surfboard and look forward instead of down. Bring your knees forward, straighten your torso, and stack your body over your feet to maintain proper balance.
Hanging your hips outside the surfboard
The problem: Just like with your head, if your hips are hanging outside the surfboard, your weight is unevenly distributed. This forces your head to shift in the opposite direction, locking you into an unbalanced position.
How to fix it: Engage your core, bring your knees forward, and keep your body aligned over your feet. Your posture should be upright and balanced, without leaning too far in any direction.
Knees and feet pointing in opposite directions
The problem: If your knees and feet are not aligned, your body will feel unstable and unsure of which way to go. This confusion affects your balance and control over the surfboard.
How to fix it: Be intentional with your stance. Rotate your knees and feet in the direction you want to go, keeping them aligned for better stability and movement.
Arms pointing in opposite directions
The problem: Just like with your knees and feet, if your arms and hands are not aligned with your intended direction, your body will be unbalanced and confused about where to go.
How to fix it: Use your arms to guide your movement. Your front hand should always point in the direction you want to go, while your back hand follows naturally.
Not using your arms to point where you’re going
The problem: If your arms are just hanging by your sides, you’re missing an important tool for balance and direction.
How to fix it: Be intentional with your arms and use them to point where you want to go. Your front arm leads, and your back arm follows, helping you maintain control and flow in your movement.
Looking down at your feet or surfboard
The problem: If you’re staring down, your balance will be off, and you won’t anticipate what’s coming. This makes it harder to control your surfboard and stay upright.
How to fix it: Always look forward, in the direction you’re heading. Your eyes should be focused on where you want to go, not on your feet or the surfboard.
Uneven weight distribution
The problem: If your weight isn’t centered, your board will tip to one side, making it harder to balance and control your movements.
How to fix it: Keep your weight evenly distributed over your feet. Your body should be stacked over the board, with your knees bent and your stance balanced to stay stable and in control.
Placing feet too close together
The problem: If your feet are too close together, your stance will be unstable, making it harder to balance and control your surfboard.
How to fix it: Maintain a shoulder-width stance. This provides a solid base, keeping you balanced and in control as you ride the wave.
Read more on “Top Mistakes Beginner Surfers Make and How to Fix Them“
If you want to know a few more then continue reading Top Mistakes Beginner Surfers Make and How to Fix Them.
Practice makes perfect
Before trying to pop-up and stand up on a wave, practice your pop-up on the sand. Repetition builds muscle memory, making the motion second nature when you’re out in the water.
Remember, every surfer was once a beginner. Be patient with yourself, stay persistent, and most importantly, have fun. The ocean is a playground, and with practice, you’ll be riding its waves with confidence.
So, now that you’ve got the theory down, it’s time to put it into practice!
At Breakthrough Surf School in Costa da Caparica, we’re dedicated to helping you improve your surfing skills, including the pop-up technique. Join us for a surf lesson, and we’ll work together to refine your pop-up and overall surfing abilities.
See you in the water!
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