Pop-up and stance on land
Ready when: nothing needed.
What you are learning
The pop-up, the move from lying on the board to standing in one go, and the stance you land in: feet under the chest, front foot in the middle, knees bent, eyes forward. Practised on land, it becomes automatic in the water.
Words on this card Leash, Pop-up, Stance
- Leash
- The cord joining the board to the back ankle.
- Pop-up
- Pushing up from lying on the board to standing in one move.
- Stance
- How you stand on the board; the back foot wears the leash.
Set up
A mat with the board outline taped; two foot marks.
Weather: dry ground
Show it first for the one teaching
- Lie on the board outline, hands flat under the ribs, eyes forward.
- Push up and bring the feet under you in one move (or step up through the knees).
- Land with the feet under the chest, front foot on the middle line, knees bent; the back foot is the leash foot.
Your part while they practise
Watch the feet; call "go".
Step by step
- Lie on the outline, hands flat under the ribs, eyes forward.
- Push up and bring the feet under in one move, or step up via the knees.
- Land with the feet under the chest, front foot centred, knees bent.
- Slow 10 times, then faster.
How much: 20 pop-ups 8 min a session 4 days a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: Wave call
You call "wave" at a random moment; the child pops up and freezes in the stance.
Who plays: the child against their own best; you call.
How to play, turn by turn
- Turns
- The child lies on the outline, paddling gently
- Call "wave" at any time
- The child pops up and holds the stance for 3 seconds while you check
- 10 calls
- Fair play
- A grown-up pops up with eyes closed.
- Points
- 1 point for each pop-up landing in the stance; 1 more point if it took under 3 seconds.
- Fouls
- No points for that call
- Looking down at the feet
- The feet land outside the outline
- A knee left on the mat at the finish
- Winning
- Beat your best from 10 calls.
- 8 points for 1 star
- 14 points for 2 stars
- 20 points for 3 stars
Easier or harder
Via the knees.
Timed: under 3 seconds.
What you will see, and what to say
- the child looks down
Eyes forward
Look at the beach. - the stance is too wide
Feet under your chest
Narrower.
Self-check
5 pop-ups in a row ending in the same stance.
Stop and get a coach when
Pain in the back or wrist.
Fitness for this
Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.
This card trains stand-up, stance.
awiseathlete.com/sports/surfing/surfing-b3