Utilization of Time Motion
Analysis in the
Development of Training
Programs for Surfing
Athletes
Michael J. Redd, MS, CSCS and David H. Fukuda, PhD
Institute of Exercise Physiology and Wellness, College of Education and Human Performance, University of Central
Florida, Orlando, Florida
ABSTRACT
ADVANCES IN TECHNOLOGY,
SUCH AS GLOBAL POSITIONING
SYSTEM DEVICES AND TIME
MOTION ANALYSIS SOFTWARE,
ARE CREATING A MORE ACCU-
RATE MEANS FOR ANALYSIS OF
AN ATHLETE’S PERFORMANCE.
RESEARCH STUDIES FREQUENTLY
USE THIS TYPE OF TECHNOLOGY
TO ASSESS THE PHYSIOLOGICAL
DEMANDS PLACED ON SURFING
ATHLETES. THIS ARTICLE APPLIES
THESE FINDINGS TO TRAINING
PROGRAM DESIGN TO MEET THE
SPECIFIC NEEDS OF TODAY’S
SURFING ATHLETES.
INTRODUCTION
ith surfing becoming more
W popular on a global basis,
the number of athletes in
competitive surfing has also risen (see
International Surfing Association web-
site at www.isasurf.org), which has
resulted in a concomitant increase in
athletes attempting to pursue a profes-
sional career. A professional surfer can
Address correspondence to David H. Fukuda,
david.fukuda@ucf.edu.
Copyright Ó National Strength and Conditioning Association
Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
be defined as a member of the World
Surf League (WSL) [formerly known as
The Association of Suring Professionals
(ASP)]. Currently, there are over 1,200
surfers in the WSL; however, only the
top-ranked 34 male and 17 female ath-
letes are included in the World Cham-
pionship Tour (see World Surf League
website at www.worldsurfleague.com).
With limited opportunities to compete
at the highest level, athletes have taken
their training from the water to the
weight room and have begun seeking
the guidance of professional strength
and conditioning coaches. When con-
sidering a needs assessment for surfing,
endurance of the trunk and abdominal
musculature, as well strength and power
requirements of the upper and lower
limbs, would be identified (9). Thus,
training programs that address these de-
mands, while considering intensity and
duration specific to surfing-related tasks,
should be developed in an effort to
improve competitive performance.
Because of the recent development
and increased accessibility of com-
puter, video, and mobile technologies,
surf coaches and strength coaches can
now use time motion analysis (TMA)
and global positioning system (GPS)
devices to effectively evaluate surfing
Strength and Conditioning Journal | www.nsca-scj.com
performance and training programs
(6,13,16). At this time, TMA can be
used to record, process, and interpret
specific activity duration in competi-
tion to a greater degree than traditional
video-only analysis, which primarily
involved the establishment of general
activity patterns (5). Evaluation of
these data and their relation to the
physiological demands placed on the
athlete during competitive surfing
can be used by coaches to help design
training programs, as well as maximize
athlete performance under similar
conditions.
FORMAT OF COMPETITIVE
SURFING
Professional surfing contests are based
on elimination heats (World Surf
League. WSL Rule Book 2015. Santa
Monica, CA, 2015. Available at: http://
www.worldsurfleague.com/asset/5882/
2015_wsl_rule_book_09172015.pdf ).
The normal contest format consists of
20- to 40-minute heats in which 2, 3,
or 4 surfers are given scores by a group
KEY WORDS:
time motion analysis; GPS; surfing;
program design; heart rate monitors;
work: rest ratio
1
 Time Motion Analysis and Surfing

of judges. The top 2 scoring waves of the

heat determine the heat point total.
These scores are based on a 1–10-point
scale which are determined by the qual-
ity of execution of a variety of maneuvers
performed on the face of a wave accord-
ing to established judging criteria (11).
These criteria reward higher scores to
the surfer who executes maneuvers in
the most critical part of the wave with
power, style, and speed. The top 2 surfers
of each heat advance to the next round
until they reach the final round. Exam-
ples of “power” surfing and multiple surf-
ers in a competitive heat are shown in
Figure 1 and Figure 2, respectively. Figure 1. Power surfing. Photograph credit: Nathaniel Harrington.
The different competitive tours (Men’s
and Women’s Championship tours, the
Qualifying Series, the Longboard
software, and the introduction of A primary outcome of TMA is the cal-
Championships, the Junior Champion-
GPS technology, TMA has increased culation of sport-specific work-to-rest
ships, and the BIG Wave Tour) include
accuracy and flexibility while provid- ratios (1). This is a somewhat subjec-
several competitions throughout the
ing a wide array of data that must be tive procedure whereby a number
season. The number of events counted
interpreted by knowledgeable perfor- of locomotor patterns are defined as
toward the end of year totals vary
mance analysts. Specifically, TMA “rest” periods, and the others are con-
between competitive tours. Surfers
can allow for a detailed representation sidered to be “work” periods. The
receive a point total based on their final
of the activity patterns performed dur- application of these work-to-rest ratios
position in each event, and at the end
ing competitive heats in professional to individualized training programs
of each respective tour, the surfer with
surfing. Surfing competition can be may better prepare an athlete by sim-
the highest point total is considered the
subcategorized into 5 distinct phases ulating the conditions of elite compe-
final overall champion.
(paddling, pop up, wave riding, sta- tition (1,13). In a 2006 study (8), TMA
tionary, and miscellaneous) (8,13). was used to examine the activity profile
METHODS OF TIME MOTION Evaluation of TMA based on the fre- of world-class professional surfers dur-
ANALYSIS quency of these activities gives coaches ing a competition heat. During their
When designing surfing-specific train- and athletes both quantitative and investigation, Mendez-Villanueva et al.
ing programs, it is important for the qualitative feedback related to compe- (8) examined competitive heats during
strength coach to have an understand- tition or training. an international surfing contest, with
ing of the specific muscular and cardio-
vascular demands of the sport. TMA,
a notational methodology that provides
an objective means of recording ele-
ments of surfing competition that can
be quantified in a valid and consistent
manner, provides useful information on
which to base a strength and condition-
ing program (8). For example, the fre-
quency and duration of surfing activities
and the ratio between work and rest
periods obtained through TMA can
be used to develop sport-specific train-
ing protocols.
Performance analysis has traditionally
been conducted through the record-
ing, processing, and interpreting of
events in sports. However, with advan-
Figure 2. Competitive heats. Photograph credit: Michael Redd.
ces in video recording and computer

2 VOLUME 38 | NUMBER 4 | AUGUST 2016

Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
 video analysis and TMA, to categorize
the activity patterns of elite male surfers.
One surfer per 25-minute heat was re-
corded using a tripod-mounted video
camera during each of 42 total heats
over the course of a 7-day competition,
and the analysis was performed by a sin-
gle observer. The researchers found that
surfers were paddling and stationary
51.4% (25–70%) and 42.5% (23–72%)
of the total time, respectively. In addi-
tion, wave riding accounted for 3.8%
(2–7%) of the total time, whereas mis-
cellaneous (other) activity accounted for
the remaining 2.2% (0.1–6%) of the total
time and, on average, there was a change
in movement category every 28 seconds
(8). This study provides activity patterns
that illustrate the dynamic nature of
the sport including frequent but irregu-
lar changes in intensity and duration
throughout a competitive heat. There-
fore, training programs should feature
a dynamic structure with varying
work-to-rest ratios and intensities
involving both the aerobic and anaero-
bic energy systems.
In a research study examining the
physiological aspects of surfing, Farley
and colleagues (3) found most bouts
of paddling lasted 20 seconds or less
and, on average, lasted 16.9 seconds,
whereas wave riding, on average, was
14.9 seconds, resulting in approxi-
mately 45 seconds of activity com-
pared with 15 seconds of recovery.
Surfing intensities may vary between
practice and competition due to envi-
ronmental conditions or stressors
associated with the desire to win in
competition. Furthermore, the varia-
bles contributing to specific work-to-
rest ratio activities, such as the 3:1
work-to-rest ratio reported by Farley
et al. (3), likely deviate based on a num-
ber of extrinsic factors, that is wave
height, surface water conditions, and
break type (reef or beach).
GLOBAL POSITIONING SYSTEM
DATA
GPS devices worn by athletes can pro-
vide quantitative information not pre-
viously provided by traditional TMA
(12). GPS systems as small as a golf ball
can be worn under a surfer’s rash guard
Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
or wetsuit top, or on the wrist similar to
a wristwatch, and record information,
such as time, position, displacement,
velocity, acceleration, and frequency
of high-intensity paddle bouts or waves
ridden, during a heat or training session
(3,8). Currently, GPS devices are being
worn and used by professional athletes
on the WSL men’s and women’s tours,
whereas Australian National team
coaches and researchers are using this
technology during surf training (8).
Farley et al. (3) conducted a perfor-
mance analysis study to examine as-
pects of competitive surfing that
should be addressed in a training pro-
gram. The researchers examined dis-
tances traveled by the surfer while
paddling and wave riding, and deter-
mined the intensities of the various
phases of the event. The subjects wore
devices that integrated heart rate (HR)
measurement and GPS technology
during heats at 2 events featuring
unique environmental conditions. Ini-
tial data collection was conducted dur-
ing the first event, wherein the beach
break swell ranged between 1 and
1.5 m (3- to 4-ft faces), with an onshore
wind causing the waves to be choppy.
Data were collected at a second event
conducted at a point break beach
where wave conditions were approxi-
mately 1.5 m (4 ft.) generating waves
that offered the surfer a longer period
to ride in a standing position (3). The
study subcategorized activity during
events into paddling (54 6 6.3%), sta-
tionary (28 6 6.9%), wave riding (8 6
2%), paddling for a wave (4 6 1.5%),
and miscellaneous (5 6 1%) (3). This
information can be used to help design
a program for the surfer focused on the
necessary components of strength and
endurance related to paddling
performance.
EVALUATION OF SURFING
INTENSITIES
HR response during exercise has been
used as a way to measure exercise
intensity in a variety of sports (3,4,7).
Farley et al. (3) also examined HR val-
ues during surfing competition and es-
tablished 7 HR intensity zones. The
time spent in each zone provides
Strength and Conditioning Journal | www.nsca-scj.com
insight into the work performed during
surfing and may be useful in designing
training programs. The researchers re-
ported that the surfers spent 60% of the
total event time (TET) between 54%
and 76% of their age-predicted HR
maximum (HRmax), 19% of TET
above 46% HRmax, and approximately
3% of TET above 83% HRmax. Fur-
thermore, the mean HR during the
surf competitions equated to 64.4%
HRmax, whereas the peak HR reached
87.5% HRmax (3). The HR values from
this study suggest that periods of
moderate-intensity activity, indicating
use of the aerobic energy system,
are interspersed with bouts of high-
intensity exercise demanding both the
aerobic and anaerobic energy systems.
As a result, both sport-specific and
phase-specific intensities should be
considered when developing training
programs for surfers.
Mendez-Villanueva and Bishop (7)
examined HR collected continuously at
5-second intervals during a simulated 20-
minute competitive heat and categorized
HR according to time spent in 6 different
zones, as follows: ,75% HRpeak, 75–
80% HRpeak, 80–85% HRpeak, 85–
90% HRpeak, 90–95% HRpeak, and
.95% HRpeak. The established HRpeak
was determined using a modified kayak
ergometer in a laboratory, and the
researchers reported that during the
20-minute simulated competitive heat,
surfers spent approximately 25% of the
TET at .95% HRpeak. This study pro-
vides further evidence for the importance
of training program design that addresses
exercise intensity based on the specific
cardiovascular demands associated with
competitive surfing.
DATA-DRIVEN PROGRAMMING
For training programs to be successful,
they must be transferable to sport set-
tings (4). Therefore, using a training
program that can closely imitate the
intensity, duration, and joint angle
trained can prove highly beneficial
(5). Studies have shown that surfers
with greater muscular power, explo-
siveness, and endurance have a greater
success rate at the international level. A
3
 Time Motion Analysis and Surfing

Table 1
Sample training program based on the reviewed time motion analysis findings

Day 1 Day 2 Day 3 Day 4 Day 5

Warm-up 5-min jog at low/ 5-min cycling at low/ Rest 5-min jog at low/ 5-min cycling at low/
moderate intensity moderate intensity day moderate intensity moderate intensity
(45–55% HRmax) (45–55% HRmax) (45–55% HRmax) (45–55% HRmax)
Resistance Medicine ball circuit; Weights circuit; 3 cycles Medicine ball circuit; 3 Weights circuit; 3 cycles
training 3 cycles with light/ at ;50% 1RM (18–20 cycles with light/ at ;50% 1RM (18–20
moderate weighta: reps); 1-min rest moderate weighta: reps); 1-min rest
cycle 1 (8 reps); cycle between cycles cycle 1 (8 reps); cycle between cycles
2 (10 reps); cycle 3 2 (10 reps); cycle 3
(12 reps); 1-min rest (12 reps); 1-min rest
between cycles between cycles
Conditioning Upper-body ergometer; Burpees; 45-s work: 15-s Upper-body ergometer; Burpees; 45-s work: 15-s
45-s work: 15-s rest; rest; 3 rounds (15–20 45-s work: 15-s rest; 3 rest; 3 rounds (15–20
3 rounds high/very burpees/round) rounds high/very burpees/round)
high intensity high intensity (65–
(65–85% HRmax) 85% HRmax)
Accessory Mobility #1: 1 set of Stability #1: 1 set of Mobility #1: 1 set of 20 Stability #1: 1 set of
(Table 2) 20 reps/side 20 reps reps/side 20 reps
1RM 5 1 repetition maximum; HRmax 5 heart rate maximum.

Intensity zones for warm-up and conditioning portions are based on age-predicted max HR.
a
Light to moderate weight based on individual athlete’s ability to achieve desired number of repetitions without loss of proper technique.

2015 study (12) examined differences in
surfers selected or not selected to the
Australian national team based on a val-
idated performance-testing protocol.
The surfers selected to the national
team demonstrated significantly greater
relative vertical jump peak force, vertical
jump height, relative lower-body maxi-
mum isometric strength, and various
measures related to sprint paddling
(15). In a study conducted by Sheppard
et al. (14), strong correlations were
shown between sprint paddle times
and upper-body strength (assessed using
pronated grip pull-up 1 repetition
maximum).
Examination of findings from existing
studies on surfing reveal a number of

Table 2
Sample exercise circuits
Medicine ball Weights Mobility Stability

Ball slams Power cleans Shoulder front raise with Balance board squatsa (Figure 5A)
resistance band (Figure 3A)
Clean and press Bench press Shoulder side raise with Balance board lungesa (Figure 5B)
resistance band (Figure 3B)
Rotational throws left Lat pull-down or supine Hip adductor with resistance Balance board alpine toe
pull-ups band (Figure 3C) touchesa (Figure 5C)
Rotational throws right Shoulder press Hip abductor with resistance Balance board plank (feet on
band (Figure 3D) board)a (Figure 5D)
Kneeling overhead throws Triceps cable push-down Ankle series with resistance band Balance board plank (arms on
(Figure 4A–D) board)a (Figure 5D)
a
Balance board exercises can be performed using different styles of boards. The examples here show use of a roller and an inflatable balance disc
under the board.

4 VOLUME 38 | NUMBER 4 | AUGUST 2016

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 physiological requirements of the sport.
Surfboard paddling places demands on
upper-body muscular strength, power,
and endurance, while requiring both
aerobic and anaerobic power (8). For
example, Mendez and colleagues (7)
found that 50% of a 1-hour recreational
surfing session was spent paddling. The
upper-body demands are also evident in
the pop-up phase of surfing, where the
surfer uses his/her hands on the rail of
the board to transition from a prone
position to a standing position as
quickly as possible to begin riding the
wave. A surfer must complete this
movement numerous times in a heat
while maintaining force and quickness
capabilities to increase the number
of scoring opportunities (2). The act
of wave riding places emphasis on
lower-body muscular strength, dynamic
balance, leg strength, and rotational
power. Strength and endurance in the
abdominal muscles, as well as the low
back, are necessary for the surfer to exe-
cute different maneuvers while riding
the wave (7). Balance ability has been

Figure 3. Mobility series: shoulder and hip exercises. (A) Shoulder front raise with resistance band. (B) Shoulder side raise with
resistance band. (C) Hip adductor with resistance band. (D) Hip adductor with resistance band.

5
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 Time Motion Analysis and Surfing
shown to be significantly different in
athletes of different competitive levels,
with elite athletes having superior bal-
ance when compared with their less
proficient counterparts (10). The effec-
tiveness of a surf training program can
be evaluated on its ability to address
these different physiological aspects in
the same workout or a series of work-
outs. Thus, strength and conditioning
coaches should prescribe training
programs aimed at developing these
areas, while integrating exercises and
intensities that address the demands of
the sport.
A strength and conditioning profes-
sional designing a program for a surfer,
should first conduct a needs analysis,
which is composed of physiological, bio-
mechanical, and medical components
Figure 4. Mobility series: ankle exercises. (A) Point toe downward and roll ankle (inversion) slightly against resistance. (B) With foot
flat and in neutral stance, laterally rotate ankle against resistance. (C) While seated, pull toes (dorsiflex) against resistance.
6 VOLUME 38 | NUMBER 4 | AUGUST 2016
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(4). TMA methods, including the use
of HR monitors and GPS devices, pro-
vide strength and conditioning coaches
with detailed data to establish the
physiological portion of this analysis
and allows for proper program devel-
opment. Based on the findings of stud-
ies examining the activity patterns
during surfing (3,8), and previously re-
ported frequency and duration data
(7,8,16), a sample training program that
could be used by an in-season profes-
sional surfer is presented in Table 1 and
Table 2. A 3:1 work-to-rest ratio was
used as a base for the conditioning por-
tion of the training program, while the
specific exercise durations are sug-
gested to minimize potential disparities
between training and competitive ses-
sions and to encourage physiological
adaptations. In addition, the currently
recommended exercise intensities have
been selected with consideration for
the previously reported surfing-
specific percentages of predicted or
derived maximal HR and the time
spent in different intensity zones
(3,7). Similar to the work-to-rest ratios,
exercise intensities can and should be
altered by the strength coaching pro-
fessional to be suited to the athlete and
the expected environmental conditions
based on the location of the upcom-
ing event.
This proposed workout focuses on
a single microcycle in the athlete’s peri-
odization scheme and would ideally be
used during the noncontest weeks of
a competitive season. The framework
of this program may be used as a tem-
plate to allow the athlete to train with
 a greater chance of crossover to the
physiological demands of surfing. The
training exercises selected in Table 2
address structural movements and
muscles that are used predominantly
in surfing (7,8,14) (Figures 3–5). This
suggested program would likely be used
during the competitive season to atten-
uate any losses of strength or endurance
that may occur. However, a critical part
of the year-round training program is
the incorporation of appropriate micro-
cycles for in-season and out-of-season
training. This training template can be
altered based on the athlete and the
specific point in the training/competi-
tion cycle. For example, additional
emphasis might be placed on lower-
body strength during the offseason. Fur-
thermore, the components of each
circuit can be modified, based on the
individual needs of the surfer regarding
areas for improvement, injury preven-
tion, or recovery from injury. For
instance, the stability circuit, which
focuses primarily on proprioception,
could be enhanced to include an

Figure 5. Stability series. (A) Balance board squats on roller. (B) Balance board lunges on disk. (C) Alpine toe touches on roller. (D)
Balance board plank, feet on board and forearms on board.

7
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 Time Motion Analysis and Surfing
emphasis on visual and vestibular train-
ing by having the athlete perform move-
ments with their eyes closed or while
maintaining their gaze on a moving
object.
Additional surfing research, incorporat-
ing both TMA and laboratory-based
investigation, must be performed to
address other sport-specific factors
related to training program design.
These investigations could address the
specific assessment of aerobic and
anaerobic characteristics of surfers,
physiological stressors related to the
sport, and further examination of
surfing-specific tasks. The data derived
from such studies would add to the
surfing literature and be beneficial to
strength and conditioning professionals
tasked with designing training pro-
grams for surfing athletes.
PRACTICAL APPLICATIONS
The goal of training programs, for elite
competitive athletes, focuses on main-
taining sport performance levels, mini-
mizing the risk for overtraining, and
reducing the potential for injury. One
of the greatest challenges for any
strength coach is how to implement
an effective year-round training pro-
gram for their athletes. Adopting an
in-season program, that closely relates
to the specific physiological demands of
the sport, helps the athlete maintain the
strength and power necessary for con-
sistent performance. Examining the
findings of TMA, including HR and
GPS data, coaches and trainers can
design programs that can be adjusted
to the surfer and their current level of
fitness. As use of this approach contin-
ues to develop, specific training pro-
grams might be considered based on
the competition location and/or surf
conditions, including wave size and
type (i.e., point break, beach break, reef
pass etc.).
Conflicts of Interest and Source of Funding:
The authors report no conflicts of interest
and no source of funding.
8 VOLUME 38 | NUMBER 4 | AUGUST 2016
Copyright ª National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
Michael J.
Redd is a Doc-
toral Student in
the College of
Education and
Human Perfor-
mance at the
University of
Central Florida.
David H.
Fukuda is an
Assistant Profes-
sor with the Col-
lege of Education
and Human Per-
formance at the
University of
Central Florida.
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