How To: Dial In Your Pre-Surf Stretch With Dr Oliver Farley

Having a pre-surf stretch routine of some sort is vital for nearly every surfer. For younger grommets and aspiring surf athletes it will let them perform at their best. For older surfers it will ensure they can surf pain and injury free for longer. Who doesn’t want to boost like Billy Stairmand … or still rip like Taff Kennings at 70?

To help you out we’ve teamed up with physiologist Dr Oliver Farley, of Farley Performance Training (FPT), for this collaborative short film.

Having a pre-surf stretch ritual is important for all surfers and of all abilities. It helps you perform at your best and will help to reduce your risk of injury. For aspiring surf athletes, this should become a regular part of every surf session you have. Take advantage of your chance to tap into a sports science strength and conditioning expert the calibre of Olly.

The key is to weave this into your pre-surf routine. If you can do that, then you’ll be stacking the odds in your favour every time you surf. You’ll have greater range of motion, faster moving muscles, improved balance and proprioception and you’ll be more flexible. Combined, these things will also contribute to your self-belief.

We know it works – Olly trains our top surfing stars like Paige Hareb, Billy Stairmand, Caleb Cutmore, Ella Williams, and Liv Haysom, among others. Olly is one of only six people in the world who has completed a PhD on surfing performance enhancement. It is through this knowledge base that his company, FPT, delivers personal training with such an in-depth, professional and sports science-based approach.

Learn more about how Olly can boost your career as an athlete at

2020 Under 16 New Zealand Women’s Surfing Champion Liv Haysom stretches before a surf at the Cove, Piha. Photo Derek Morrison

Olly has been working within the strength and conditioning field for 14 years and in that time has completed a Bachelor of Sport (Coaching: Unitec), Post Grad Dip (Sports Science: AUT), Masters (Sports Science: AUT) and PhD (Sports Science: Edith Cowan University).
Olly was the head exercise physiologist at the Hurley Surfing Australia High Performance Centre from 2013-2016. He was instrumental in setting up the surf programme there, where he completed his PhD. Throughout that time he also worked with WCT and WQS professional surfers.
Since returning to New Zealand Olly has been involved in training up-and-coming junior New Zealand athletes and not just in surfing. He’s helped athletes in hockey, football, sailing, rowing, netball, cycling, swimming, sprinting and paralympians – in the High Performance Sport New Zealand Pathway to Podium Programme. Olly also works with a number of New Zealand professional athletes and contracts to SnowSports New Zealand training New Zealand representatives and Olympic athletes in skiing and snowboarding.
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