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OVERVIEW
Blackball’s six-week Trip Prep program gets you in top form for your next surf trip, building stamina, unlocking mobility, and keeping you fresh with integrated recovery.
100% SURF FOCUSED MOVEMENTS
Every Blackball movement is designed around the mechanics of surfing.
The goal isn’t to train like a generic athlete. It’s to build the specific strength, mobility, and coordination that allow surfers to paddle longer, pop up faster, generate speed, and move fluidly on a wave.
The great news? At the same time, these movements support general wellness and longevity — helping surfers stay strong, mobile, and pain-free whether they’re chasing barrels or anything else in life.
Blackball movement sequences are primarily bodyweight-based and require minimal equipment. A Swiss ball and resistance bands are typically all you need. That means workouts can be done almost anywhere — at home, in a hotel room, or between surf sessions.
The movements are intentionally simple to learn, but highly adaptable in intensity. That allows the same foundational patterns to support a wide range of athletes — from surfers returning from injury to athletes still competing on the WSL tour.
Unlike traditional strength and mobility programs that treat training as a collection of isolated exercises, Blackball emphasizes the dynamic movement patterns that we use while surfing.
Our core training focuses on the key mechanics of surfing:
Paddling
Strength and endurance through the shoulders, back, and core.
Pop-Up
Explosive coordination from prone to standing position.
Speed Generation
Compression and extension mechanics used to build speed down the line.
Turns
Weight shifting, balance, and rotational control.
Barrel Riding
Low stance stability, mobility, and body awareness.
Breathwork is integrated throughout these movements. We use active breathing techniques to activate the body before workouts, maintain control during movement, and accelerate recovery afterward.
Surfing demands rhythm, control, and resilience. Blackball movements and workouts are built to support exactly that.
The goal isn’t to train like a generic athlete. It’s to build the specific strength, mobility, and coordination that allow surfers to paddle longer, pop up faster, generate speed, and move fluidly on a wave.
The great news? At the same time, these movements support general wellness and longevity — helping surfers stay strong, mobile, and pain-free whether they’re chasing barrels or anything else in life.
Blackball movement sequences are primarily bodyweight-based and require minimal equipment. A Swiss ball and resistance bands are typically all you need. That means workouts can be done almost anywhere — at home, in a hotel room, or between surf sessions.
The movements are intentionally simple to learn, but highly adaptable in intensity. That allows the same foundational patterns to support a wide range of athletes — from surfers returning from injury to athletes still competing on the WSL tour.
Unlike traditional strength and mobility programs that treat training as a collection of isolated exercises, Blackball emphasizes the dynamic movement patterns that we use while surfing.
Our core training focuses on the key mechanics of surfing:
Paddling
Strength and endurance through the shoulders, back, and core.
Pop-Up
Explosive coordination from prone to standing position.
Speed Generation
Compression and extension mechanics used to build speed down the line.
Turns
Weight shifting, balance, and rotational control.
Barrel Riding
Low stance stability, mobility, and body awareness.
Breathwork is integrated throughout these movements. We use active breathing techniques to activate the body before workouts, maintain control during movement, and accelerate recovery afterward.
Surfing demands rhythm, control, and resilience. Blackball movements and workouts are built to support exactly that.
SURF INSPIRED WORKOUTS
Blackball workouts are built around the realities of surfing.
Our workouts mimic the highly dynamic physical demands surfers experience in lineups around the world.
Some sessions are designed around longer, drawn-out paddles that you’d experience at a point break.
Others simulate the quick bursts of effort required in punchy beach breaks — sprint paddling, fast pop-ups, and rapid recovery between waves.
Inside the Blackball program you’ll encounter workouts inspired by:
• Long paddle outs
• Short-interval bursts
• Heavy, quick takeoff scenarios
• Longer sessions
• Trip fatigue
The goal is simple: prepare your body so it’s ready to go when the waves are pumping.
Blackball workouts connect with surfers at every level.
Some athletes arrive with strong general fitness but limited surfing experience.
Others have surfed their entire lives but have never trained outside the ocean.
Blackball bridges that gap.
Blackball movements are intentionally straightforward, but they can be combined and layered to create workouts that grow with you.
As you improve, the movements scale with you allowing you to continually push toward Your Next Level.
To keep things interesting, we deliver workouts in multiple formats:
• Follow-along guided sessions
• Structured workout sequences inside the mobile app
• Periodized training blocks
• Occasional live workouts
We also integrate coaching and community support to keep motivation high and the stoke flowing.
Because consistency matters and we want training to feel like part of your surf lifestyle, not a chore.
Our workouts mimic the highly dynamic physical demands surfers experience in lineups around the world.
Some sessions are designed around longer, drawn-out paddles that you’d experience at a point break.
Others simulate the quick bursts of effort required in punchy beach breaks — sprint paddling, fast pop-ups, and rapid recovery between waves.
Inside the Blackball program you’ll encounter workouts inspired by:
• Long paddle outs
• Short-interval bursts
• Heavy, quick takeoff scenarios
• Longer sessions
• Trip fatigue
The goal is simple: prepare your body so it’s ready to go when the waves are pumping.
Blackball workouts connect with surfers at every level.
Some athletes arrive with strong general fitness but limited surfing experience.
Others have surfed their entire lives but have never trained outside the ocean.
Blackball bridges that gap.
Blackball movements are intentionally straightforward, but they can be combined and layered to create workouts that grow with you.
As you improve, the movements scale with you allowing you to continually push toward Your Next Level.
To keep things interesting, we deliver workouts in multiple formats:
• Follow-along guided sessions
• Structured workout sequences inside the mobile app
• Periodized training blocks
• Occasional live workouts
We also integrate coaching and community support to keep motivation high and the stoke flowing.
Because consistency matters and we want training to feel like part of your surf lifestyle, not a chore.
MOBILITY AND BREATH RECOVERY
Surf trips are incredible, but they’re also demanding.
Most people don’t surf 4–6 hours a day for 10–14 consecutive days at home. Your body simply isn’t used to that kind of load.
If you do surf that much at home… let us know your secret so we can invite you to host a guest session.
For everyone else, recovery becomes one of the most important parts of the program.
Blackball combines breathwork and mobility training to help surfers manage the physical load of long surf days and stay healthy throughout their trips.
The TRIP PREP program places special emphasis on this recovery system so surfers can stay loose, strong, and pain-free during extended surf runs.
The goal is simple:
Surf better and have fun every day of the trip, not just the first few sessions.
Too often surfers arrive in great shape but break down halfway through the trip with tight hips, sore backs, and jacked up necks.
That’s avoidable.
Our breath and mobility sessions are simple, effective, and quick to perform. Many surfers end up memorizing them by the end of the program, but the app is always there if you need a refresher.
The combination of controlled breathing and targeted mobility helps:
• Reduce fatigue
• Improve recovery between sessions
• Maintain joint health
• Keep the nervous system balanced
• Prevent the “mid-trip pain campaign”
These sessions don’t take long.
They’re the perfect reset between surf sessions and a great reminder that you’re lucky enough to be on a surf trip while most of the world is stuck behind a desk.
Most people don’t surf 4–6 hours a day for 10–14 consecutive days at home. Your body simply isn’t used to that kind of load.
If you do surf that much at home… let us know your secret so we can invite you to host a guest session.
For everyone else, recovery becomes one of the most important parts of the program.
Blackball combines breathwork and mobility training to help surfers manage the physical load of long surf days and stay healthy throughout their trips.
The TRIP PREP program places special emphasis on this recovery system so surfers can stay loose, strong, and pain-free during extended surf runs.
The goal is simple:
Surf better and have fun every day of the trip, not just the first few sessions.
Too often surfers arrive in great shape but break down halfway through the trip with tight hips, sore backs, and jacked up necks.
That’s avoidable.
Our breath and mobility sessions are simple, effective, and quick to perform. Many surfers end up memorizing them by the end of the program, but the app is always there if you need a refresher.
The combination of controlled breathing and targeted mobility helps:
• Reduce fatigue
• Improve recovery between sessions
• Maintain joint health
• Keep the nervous system balanced
• Prevent the “mid-trip pain campaign”
These sessions don’t take long.
They’re the perfect reset between surf sessions and a great reminder that you’re lucky enough to be on a surf trip while most of the world is stuck behind a desk.
1-1 COACHING
Training is more effective when it’s personal.
Blackball coaching gives surfers direct access to Luke Stedman through messaging and one-on-one video sessions.
We call it coaching, but in reality, it’s a mix of performance guidance, motivation, surf therapy, and good old-fashioned stoke management.
And no… it’s not an AI chatbot.
You’re connecting directly with a professional surfer who competed for years on the WSL tour and still trains daily.
In addition to surfing, Luke maintains an intense training schedule and is currently working toward his Brazilian Jiu-Jitsu black belt. At 50 years old, he understands the realities of staying strong, mobile, and competitive while managing the occasional aches and injuries that come with decades of surfing.
Throughout his career Luke has helped:
• Young surfers pursue professional WSL dreams
• Recreational surfers elevate their performance
• Athletes return to surfing after serious injuries
He has worked with beginners catching their first waves and with elite surfers pushing the limits of performance.
What connects all of those athletes is Luke’s positive energy, deep experience, and genuine commitment to helping surfers improve.
Hundreds of surfers have already discovered their next level through Blackball coaching.
Blackball coaching gives surfers direct access to Luke Stedman through messaging and one-on-one video sessions.
We call it coaching, but in reality, it’s a mix of performance guidance, motivation, surf therapy, and good old-fashioned stoke management.
And no… it’s not an AI chatbot.
You’re connecting directly with a professional surfer who competed for years on the WSL tour and still trains daily.
In addition to surfing, Luke maintains an intense training schedule and is currently working toward his Brazilian Jiu-Jitsu black belt. At 50 years old, he understands the realities of staying strong, mobile, and competitive while managing the occasional aches and injuries that come with decades of surfing.
Throughout his career Luke has helped:
• Young surfers pursue professional WSL dreams
• Recreational surfers elevate their performance
• Athletes return to surfing after serious injuries
He has worked with beginners catching their first waves and with elite surfers pushing the limits of performance.
What connects all of those athletes is Luke’s positive energy, deep experience, and genuine commitment to helping surfers improve.
Hundreds of surfers have already discovered their next level through Blackball coaching.
BUILT FOR TRIPS
The program is built around a six-week periodized training system designed to help surfers rip during extended surf travel.
Surf trips are special. They’re a break from routine.
A chance to surf great waves, explore new places, share stories, and spend long days in the water.
But the window is short and a little preparation makes a huge difference.
We regularly hear from boat captains and surf resort managers that guests are completely worn out halfway through their trips. They’re sore, stiff, and watching good waves from the boat.
It’s heartbreaking and completely avoidable. A little preparation goes a long way.
Blackball’s TRIP PREP requires less than an hour a few times per week, but the payoff can transform the entire trip experience.
Each week we introduce new workouts that gradually increase in intensity while continuing to reinforce core movement patterns. We also incorporate mindset and breathing elements throughout the program so both body and mind are ready for the demands of travel and surfing.
Instead of fading after a few days, surfers arrive prepared to handle the workload of consecutive surf days.
And the benefits don’t stop when the trip ends.
Many surfers find that the program creates lasting changes in their daily routines — improving strength, mobility, and overall wellness long after the surf trip is over.
Surf trips are special. They’re a break from routine.
A chance to surf great waves, explore new places, share stories, and spend long days in the water.
But the window is short and a little preparation makes a huge difference.
We regularly hear from boat captains and surf resort managers that guests are completely worn out halfway through their trips. They’re sore, stiff, and watching good waves from the boat.
It’s heartbreaking and completely avoidable. A little preparation goes a long way.
Blackball’s TRIP PREP requires less than an hour a few times per week, but the payoff can transform the entire trip experience.
Each week we introduce new workouts that gradually increase in intensity while continuing to reinforce core movement patterns. We also incorporate mindset and breathing elements throughout the program so both body and mind are ready for the demands of travel and surfing.
Instead of fading after a few days, surfers arrive prepared to handle the workload of consecutive surf days.
And the benefits don’t stop when the trip ends.
Many surfers find that the program creates lasting changes in their daily routines — improving strength, mobility, and overall wellness long after the surf trip is over.
TRAIN ANYWHERE
The Blackball Mobile App brings the entire system together in one place.
It’s easier to stick to routines that are simple.
With the Blackball mobile platform your training is literally at your fingertips.
Workouts, recovery sessions, mindset training, and coaching all live inside a single integrated platform designed specifically for surfers.
You can train anytime and anywhere.
Sessions can be downloaded directly to your device so you can train with or without internet access.
That means workouts are available:
• At home
• In a hotel room
• At the airport
• Between surf sessions
• Even stuck in an airplane lounge
Wherever you are, the system is there.
All coaching communication, training sessions, and program progress happen inside the app so everything stays connected.
Before your trip.
During your trip.
And long after you return home.
Blackball is designed to travel with you — wherever the waves take you.
It’s easier to stick to routines that are simple.
With the Blackball mobile platform your training is literally at your fingertips.
Workouts, recovery sessions, mindset training, and coaching all live inside a single integrated platform designed specifically for surfers.
You can train anytime and anywhere.
Sessions can be downloaded directly to your device so you can train with or without internet access.
That means workouts are available:
• At home
• In a hotel room
• At the airport
• Between surf sessions
• Even stuck in an airplane lounge
Wherever you are, the system is there.
All coaching communication, training sessions, and program progress happen inside the app so everything stays connected.
Before your trip.
During your trip.
And long after you return home.
Blackball is designed to travel with you — wherever the waves take you.
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