🏄‍♀️ Staying Surf Strong at 8 Years Old

Surfing isn’t just about catching waves—it's about feeling strong, healthy, and happy in your body 🌈

Hi, I’m Intan—a grom surfer from Batukaras. Even though I’m only 8 years old, I take my surf training seriously (and have a lot of fun with it too)! I want to become a World Surf League (WSL) Champion someday, so staying fit helps me keep improving every time I paddle out.

Let me take you behind the scenes of how I train outside the water—with swimming, running, surfskating, eating right, and more!

🏊‍♀️ Swim Training with My Coach

Swimming is one of the best cross-training exercises for surfers. It helps me build strong shoulders, arms, lungs, and heart. Plus, it helps me feel more confident in the water—especially when the waves get big.

I train regularly in the pool with my swimming coach. We do:

• Warm-ups like arm swings and kicks
• Laps with freestyle and breaststroke
• Breath-holding drills
• Cool downs and stretches after each session

Sometimes I use fins to build leg strength too. And I always bring my best stoke to the pool! 💦

“Swimming helps me paddle longer, duck dive stronger, and feel relaxed in the ocean.”

If you’re a grom surfer like me, I totally recommend swimming once or twice a week. It’s like training for surfing without needing the waves!

🏃‍♀️ Running & Jogging = Cardio Superpowers

I also go jogging or running regularly. It helps me:

• Build strong legs (for better pop-ups)
• Train my lungs and breathing
• Clear my mind and feel good

Sometimes I run with my family in the early morning or late afternoon when it’s not too hot. Other times, I just jog around the village or beach track.

🎵 I even make it more fun by adding music or making little challenges like, “Can I run until the next coconut tree without stopping?

🛹 Playing with Surfskate (Training + Fun!)

When I’m not in the water, surfskating is one of my favorite ways to train. It helps my:

• Surf style and flow
• Turns and body movement
• Balance and core strength

I use my surfskate to practice bottom turns, carves, and little cutbacks—just like on real waves. It’s also super fun to ride around with friends or make up mini games like surfskate tag 🌀

📸 Tip for Readers: If you’re new to surfskating, start on smooth roads or parks and wear your safety gear (helmet, knee pads, wrist guards).

🍓 My Grom Fuel: Eating Healthy Every Day

Food is fuel! As a young athlete, I need energy from the right kind of foods to stay strong and happy.

Here’s a peek into my typical surfer diet:

I try not to eat too many sweets or junk food. But sometimes I enjoy a little ice cream after a big surf session 🍦 (because balance!)

💡 Pro Tip: I listen to my body. When I’m tired, I eat more protein. When it’s hot, I hydrate more. My coach and mom help guide me too.

💖 Rest Days & Stretching = Magic Combo

Sometimes people forget that rest and recovery are just as important as training. That’s when my body grows stronger!

Here’s what I do on chill days:

• Gentle stretches
• Rolling out on a foam roller
• Drawing or journaling about my surf sessions
• Watching surf comps (my fav: Uriah Anchor and Molly Picklum!)

I try to sleep early too so I wake up fresh and ready to chase waves 🌞

🌟 Why All This Matters

You might be wondering: “Isn’t this a lot for an 8-year-old?”

Maybe. But to me, surfing is my dream, and dreams take passion, effort, and practice. I still play, go to school, laugh with my friends, and have fun like every kid. But I also train with purpose—because one day, I want to paddle out on the world stage.

Every training session is one step closer to that.

📣 Final Words from Me

Whether you’re a surfer or just love to move your body, remember this:

“Train hard, rest well, eat good, and do it all with joy.”

You don’t need to be perfect—you just need to stay stoked and keep trying. If you love something, take care of yourself so you can do it even better 💪🏄‍♀️

Thanks for reading! Want more surf grom tips and behind-the-scenes? Catch me on Instagram 👉 @intansurf