Noticeably Faster Pop-Ups
In 28 Days
Sick of missing waves with a sluggish pop-up? Unlock smoother, quicker takeoffs with our comprehensive 28-day home training system—just 3 x 30-minute sessions per week.
Over the past 15 years, we have worked with hundreds of athletes from a wide range of sports to enhance their athleticism and, ultimately, their performance. We’ve condensed all of our knowledge and experience to…
Elevate your surf performance with our 1-1 SPS Online Coaching Package. Transform your strength, speed, power, conditioning, and nutrition, all tailored to your unique needs.
These improvements will unlock your potential to surf harder, surf longer, and reduce injury risk with a body fuelled for peak performance.
Watch the video below to learn more.
Imagine this:
The perfect wave peels towards you. No hesitation. Just a smooth, unconscious movement as you spring to your feet, perfectly balanced, ready to carve. You feel the speed, the flow, the pure stoke of being exactly where you want to be.
For many committed surfers, that seamless takeoff feels just out of reach—the one thing holding them back from every wave. What if you could bridge that gap in just 28 days?
If you’re tired of feeling exhausted before your session even begins—gassed out on the paddle, missing waves, sore back, and sluggish pop-ups—then it's time to transform your surf fitness and build a body ready for the job at hand.
Here's the thing, just going surfing will limit your ceiling of potential and isn’t enough to truly maximise your wave count and ultimately your enjoyment.
Faster To Your Feet Pro Series Home Edition
Your direct, no-BS path to a lightning-fast, consistent pop-up. This isn't generic fitness or random YouTube tips. This is a targeted, surf-specific 28-day home exercise program designed to transform surfing's most critical movement.
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Targeted Training
Surf-specific exercises that directly improve your pop-up speed
⏱️
Time Efficient
Just 3 x 30-minute sessions per week for 4 weeks—perfect for busy schedules
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No Equipment
Simple exercises at home, no equipment needed
Stop dreaming about better waves. Start catching them.
Your 28-Day Blueprint:
How can you boost your pop-up in just 28 days?
Each session, dedicate 30 minutes to a focused 3-part session:
1.
Unlock Your Pop-Up Flow
Release stiff hips and shoulders—the hidden brakes on your speed. Dynamic preparation that primes your body for explosive movement.
2.
Surf-Specific Strength Drills
Build explosive power and core stability for lightning-fast take-offs. Progressive exercises that create strength improvements far beyond basic workouts.
3.
Targeted Pop-Up Practice
Perfect your technique through actual practice and effective drills. Movement patterns that directly transfer to pop-up performance.
This isn't endless, boring workouts. It's smart, targeted training that delivers maximum results in minimum time.
In just 28 days, you'll have:
⚡
A FASTER, MORE EXPLOSIVE POP-UP
Get to your feet before the wave closes out
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THE ABILITY TO CATCH MORE WAVES
Stop watching from the shoulder. Get in early.
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ROCK-SOLID CONFIDENCE ON TAKEOFFS
No hesitation, no fumbling
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A CLEAR, DAILY ACTION PLAN
Simple exercises at home, no equipment
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MEASURABLE IMPROVEMENT
Know exactly how much you've progressed
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THE KEY TO UNLOCKING YOUR POTENTIAL
This opens the door to the surfer you know you can be
Trusted by Serious Surfers
...And Helping Serious Surfers Achieve Better Performance
Adam Lewis
Windsurfer & Surfer
"Training with Rob & Sam has transformed the way I surf and move. Stronger. More powerful. More confident in the water."
Barnaby Cox
Junior Surfer
"Training with SPS was unreal — data-driven, results-focused, and always supported. Their attention to detail is next level. You know you're in the best hands."
Perfect For Any Serious Surfer
New to F2YF Training?
✓ Complete standalone program
✓ Advanced methods made accessible
✓ Start immediately with minimal equipment
Completed F2YF 10 Days?
✓ Build on your foundation
✓ Proven training methods
✓ Complete transformation system
🛡️ 30-Day Money-Back Guarantee
We're so confident in the F2YF Pro Series that we offer a full 30-day money-back guarantee. If you don't see noticeable improvement in your pop-up speed within 30 days, we'll refund every penny.
Here's what that means:
📧 Simply email us within 30 days
💰 Full refund, no questions asked
🤝 Keep all materials as our gift
Ready to Transform Your Pop-Up?
Join the F2YF Pro Series and transform your pop-up with proven training methods that create faster performance. Just 6 hours over 28 days for complete transformation.
£47
£37
Limited time offer!
Frequently Asked Questions
What exactly is included in the F2YF Pro Series Home Edition?
It's a complete 28-day home training plan specifically designed to improve your pop-up for surfing.
How is this different from the F2YF 10 Days program?
It's a more comprehensive version that builds on really nicely from the 10-day version, giving you deeper and more lasting improvements.
What does a typical 30-minute session look like?
Each session includes mobility and dynamic preparation, followed by the main session which consists of strength, power, and plyometric/jump training.
Do I need to complete F2YF 10 Days first, or can I start with Pro Series?
No, you can start directly with Pro Series - no prerequisites needed.
What equipment do I need for the program?
You can complete the program with minimal to no equipment.
How much space do I need to do the exercises?
Just enough space to do some jumps and basic dynamic movements such as squats, lunges, etc.
Why only 3 sessions per week instead of daily training?
It's designed for the busy surfer who wants maximum results in minimum time.
What if I miss a session or need to take a break?
Do what works for you - life happens, just get back to it when you can.
Can I do more than 3 sessions per week if I want faster results?
You can, but adaptations take time. Stick to the plan for best results.
How quickly will I see improvements in my pop-up?
Most people notice improvements within 14 days.
What specific improvements should I expect after 28 days?
You'll feel more mobile, stronger, and bouncier! Most importantly, you should be popping up smoother and easier.
Will the improvements last after I finish the program?
If you continue to train, yes - the improvements will stick.
What fitness level do I need to start this program?
Any level - the program works for everyone.
I'm over 40/50 - is this program suitable for me?
Yes, absolutely fine for any age.
What if I have previous injuries or physical limitations?
Adapt the exercises as you see fit for your situation.
How do I access the program materials?
PDF + videos delivered straight to your email.
How does the 30-day money-back guarantee work?
If you complete the training in its entirety and don't notice any difference, you get a full refund.
How to get started and what’s involved:
Zoom Consultation & Strategy Session
We begin with a personalised Zoom consultation at your convenience to understand your surf goals and fitness challenges, in turn helping us craft the ideal performance plan for you.
Comprehensive Movement Screening
We’ll evaluate your mobility, strength, speed, and power to identify areas for improvement, and tailor interventions that maximise your surf fitness gains.
Body Composition & Nutrition Strategy
Your health and lifestyle habits will be assessed and fine-tuned to enhance your body composition, focusing on nutrition and recovery to build a body optimized for surfing.
Custom Training Programme
Receive personalised progressive training programs covering mobility, strength, speed, power, and conditioning—all designed specifically for you and your surfing needs.
1-on-1 Coaching & Support
Get dedicated 1:1 coaching with ongoing WhatsApp support to keep you on track, motivated, and progressing throughout the programme.
Check Ins
Regular check ins with instant feedback on your nutrition and physical progress.
Testing
Regular performance testing to assess body composition, mobility, speed, power and strength progress.
Exclusive Community Access
Join our exclusive community group, where you’ll get inside tips, training hacks, nutritional education and expert advice on improving your physical development for surfing.
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