watch the trailer12 Week Intermediate Surf Training Program

About this training program

A structured program for beginners to teach you all the fundamentals, from what board, how to catch a wave, how to pop up, find your stance and ride along the green wave. The program includes six sessions breaking down everything you need. You can either follow along or go at your own pace and join all other beginners on the same course, ask each other questions and share your success stories. At the end of every month, we go live with a feedback webinar where we answer your questions and review your footage.

Instructor:
Clayton Nienaber
Skill Level:
Beginner
Training Type:
Structured Follow Along
Feedback Webinar:
End of Every Month
watch the trailer
Program Trailer

Training Structure

Introduction

Welcome

What is OMBE?

Pre-Training Considerations

Equipment You Will Need

Surf Etiquette

Finding Your Beach

Safety Guidelines

What is Your Stance

Fitness Levels

Session 1 - Easily and Effectively Catch More Waves

Common Mistakes

The Oreo Biscuit: Understanding how to catch waves easily

Easy and Effective Paddling Posture

Where to lie on your board

Correct Paddling Technique (Arm & Legs)

Carry Equipment Safely

Getting in the Water (Waist Deep)

Back Arch Brace vs Scorpion

Pop Up vs Walk Up

Falling Safely

How to Catch A Wave Lying Down (Oreo)

Coaching Intro

Land Drill: Walk Up Routine

Water Drill – Bracing and Holding as Glide In

Key Takeaways

Land Drill Common Mistakes

Land Drill Silent

Land Drill for Shortboard

Land Drill for Shortboard Silent

Session 2 - Paddle, Catch a Wave and Stand (Stack + Coffee Cup)

Common Mistakes

The baby

The Coffee Cup

Paddling Out Back

Sitting on the Board

Chin Level Coffee Cup

Paddling for Wave

Safety

How to Paddle Out

How to Turtle Roll and Push Over

Paddling for a Wave

Walk with focus on Stacking, Chin Level, Coffee Cup

Superman+Paddle(Chin Forward and Still) + Walk Up Into Neutral Stance

Land Drill- Walk Up Routine until Smooth and Fluid

Water Drill- Paddling Out until Comfortable getting through Whitewater

Key Takeaways

Session 3 - Start Steering (Hand Eye Coordination)

Common Mistakes

Riding a Bike

Where You Look is Where You Go

Stacking

Neutral Stance

Hips Forward

Catching a Wave Walking Up and Steering Left and Right (In The Foam)

How Looking the Wrong Way will Cause You to Fall

Land Drill - Walk up until smooth

Water Drill - Standing and steering to the left and right

Key Takeaways

Land Drill (Ant Guiding)

SESSION 4 - Unfreeze Body (Release Tension)

Common Mistakes

The 3 F's

Fear, overthinking, breathing

Front Foot Surfing

Surfing Coffee Up Coffee Down

Bend Knees, Not the Back

Walk Up and Breathe

Land Drill - Coffee Up, Coffee Down Routine, Focus On Breathing, Lunging NOT Bending at Hips

Water Drill - Breath As Catching Wave - Walk Up - Touch Board, Touch Head.

Key Takeaways

Land Drill (Ant Guiding)

Session 5 - Catch a Green Wave and Trim (Bus Stop)

Common Mistakes

Bus Stop- Mini Master Class

Wave Energy

Reading Waves

What is a Green Wave?

How to Identify which way the Wave is Breaking

Identifying the Bus Stop

Difference of Foam Take Off vs. Green Wave Take Off - Push vs Lift

Power of Waves

Land Drill - Walk Up to Go Different Directions

Water Drill - Identify Bus Stop and Which Way the Wave is going to Break

Key Takeaways

Session 6 - Be Like Water (Relax and Breath) - Feel Weight Distribution

Common Mistakes

Revisit Relax and Breath

Turning a Longer Board

Moving to Bigger Waves

Weight Distribution - Should Be Able to Move Back Foot

Land Drills- Walk Up Into Movements

Water Drills- Walk Up and Move Back Foot Forwards and Backwards

Edit

Land Drill (Ant Directing)

Key Takeaways

What's Next

What is Next

Training programs for every goal and skill level

Start a follow along program or a dive into single manoeuvres

What's included in membership?

surf training program
All 25+ training programs
surfing video analysis and feedback
Get feedback on your surfing from the coaches
Meet surfers near you
Meet other surfers near you
surf training app
Watch on desktop, tablet or mobile
new training every month
New training added every month

Community Stories

Frequently Asked Questions

How does the 14-day trial work?

You can start your free 14-day trial here.

This will allow you to try every single training program and see if the training is for you. You can cancel anytime and if you cancel before the end of the trial you won't be charged.

You can choose between a monthly membership or annual membership to suit your training and schedule.

Can I cancel anytime?

You can cancel anytime and if you cancel before the end of the trial you won't be charged.

What is OMBE and what does it stand for?

OMBE stands for Ocean, Mind, Body and Equipment.

It is an approach with a focus on syncing all four major aspects within your surfing. When all four are in sync, your surfing will improve and you will easily enter a flow state within the ocean.

Most surfers will focus on their equipment first and expect an immediate improvement in their surfing but there is an order to OMBE and a reason for it.

You first must pay attention to the ocean and what it is doing, then calm your mind, relax and remove tension, as well as understanding how to do the manoeuvres, then you give your body the chance to effectively do the manoeuvre and your focus is on removing tension in the body and doing it more effortlessly. The board will either amplify or mute your movements and then it is a case of right tool for the job.

What is included in the OMBE Membership

Everything.

Access to all of our training programs with a variety of training methods. Some are structured in-depth follow along training that you can do for months and months. Other programs are designed as theory courses and then there are our monthly challenges which are designed to get you out of your comfort zone and master manoeuvres.

What training program is right for me or where should I start?

If you are unsure you can find the right program for you on our discovery page where you can filter the programs based on your skill level and training needs.

We recommend starting with either the Beginner 6 Week Surf Start Program or the Intermediate 12 Week Surf Smart Program, based on what you want to achieve and where your surfing is. These are designed to help break bad habits and master your foundations so you can then tackle the monthly challenges which focus on the manoeuvres.

How do I get in touch with OMBE?

You can contact us via our contact form.
Email us at info@ombe.co
Livechat in the bottom right-hand corner.

I have an idea for content or a program, how do I submit that idea?

Head on over to OMBE Roadmap, click on the "Submit an Idea" tab and let us know what you'd like to see!

What new content and programs is OMBE working on next?

You can see our public OMBE Roadmap of what we are working on now, what's next and what we are considering. You can also vote for what you'd like to see the most, submit an idea and see what has previously been completed.

What training program is right for me or where should I start?

If you are unsure you can find the right program for you on our discovery page where you can filter the programs based on your skill level and training needs.

We recommend starting with either the Beginner 6 Week Surf Start Program or the Intermediate 12 Week Surf Smart Program, based on what you want to achieve and where your surfing is. These are designed to help break bad habits and master your foundations so you can then tackle the monthly challenges which focus on the manoeuvres.

How do the Monthly Challenges work?

Every month we launch new structured training on a new manoeuvre or part of your surfing. We apply The OME Method and the 6 pillars of that training to every topic as well as all the drills broken down from a beginner to an advanced surfer.

This gives you every you need to dive deep into a manoeuvre, regardless of where your skill is at, understand all the theory, fundamentals and training to progress.

You can either follow along every month with the new training, go at your own pace or explore theback catalogue of previous months training.

How does the monthly live feedback webinars work?

For our Surf Start, Surf Smart and Monthly challenges we do a monthly zoom call with the community where you can submit your footage for us to review and give feedback, as well as ask questions. If you can not make the time for the webinar you can still submit footage or ask questions.

We are also active within the community and engaging in the discussions that go on there.

Can I repeat the programs?

You can repeat all of the programs as many times as you like. They are designed with the idea that you will revisit them over time.

Can I go at my own pace?

Some of the programs are set in weekly structures. These are recommendations and do not need to be followed. You can slow down and go at your own pace, working on your weaknesses and moving on when you are ready.

Do I need any equipment to do the programs?

You do not need any equipment to start any of the programs. However, some of the training programs will utilise a bosu ball and/or surf skateboard.

How does the training work? What type of training is it?

If you'd like to know more about the training, you can watch our free program The OMBE Method and it will show you everything you need to know about how the training is run and how it benefits you.

What if I'm landlocked or only get to a beach every so often?

That is fine. all of the programs are created with that in mind. If a program includes water-based training, simply save it up until you have the chance to get to the beach.

How does the land-based training work? Shouldn't I just surf more?

The land-based training is designed to break patterns and add in the repetitions. This is vital in building the muscle memory and neurological pathways to learn and develop skills. The idea is by simulating surfing on land, we can rapidly develop these systems. When we enter the surf, we can further build upon them and allow our bodies to follow the muscle memory we have been training.

Yes, surfing is great but the amount of training in a 2-hour surf is minimal compared to 30 minutes of land training.

How does the water-based training fit in?

After you have been developing the muscle memory on land, you will need to start converting the training to replicating it in the water. The best way to do this is to set on focus and work on one change in your surfing and not several. Simplify it and allow yourself to see an improvement in one area.

The next best thing to do is to let go, don't bring stress into the ocean. Focus on having fun and trying to automatically repeat the muscle memory. Tension is the enemy of good technique and style.

I have been surfing for years and years, how do I replace my bad habits?

One at a time. The programs will help identify the bad habits, replace them and introduce a vital part of your training: trigger words. These are pattern interrupters that help you associate movement with words. As you say a trigger word and connect it to a movement, you are teaching your brain and body to repeat a movement based on that word. As you enter the surf, repeat these trigger words and slowly correct the bad habits.

How do I get the OMBE Surf App and is it free?

You can download the app to your phone, simply search for OMBE Surf via the app or play stores.

Download on Apple

Download on Android

Is there a difference between the App and the website?

No, the content is exactly the same. The only difference is how you view it.

Is my progress synced between the app and the website?

Yes, your progress is carried over between the app and the website. You can pick up where you left off.

How do I access my programs via the app and website?

Your programs will be shown on the app in the menu in the top left and the website will show them in the sidebar.

Where can I see what events are upcoming?

We are unable to book any coaching events due to COVID restrictions in Australia.

You can view all upcoming events here.

When are the next group coaching surf trips?

We are unable to book any coaching events due to COVID restrictions in Australia.

When this passes, we will announce our next surf coaching events via our email newsletter and our website.

Will you do any wave pool coaching events?

We are unable to book any coaching events due to COVID restrictions in Australia.

When this passes, we will announce our next Wavepool coaching events via our email newsletter and our website.

What currencies can I pay in?

You can choose between USD, AUD, GBP, EUR, JPY, BRL & CAD.

How much does OMBE cost?

You can choose between monthly ($29/month) or an annual subscription ($21/month-$249/year) with default pricing set in USD.

The currency can be changed to USD, AUD, GBP, EUR, JPY, BRL & CAD to suit where you live in the world.

How does the 30 Day money back guarantee work?

We believe so strongly in this program and it has helped thousands of surfers improve their surfing that we are happy to offer a 30 day money back guarantee for you to try it out.

This is a game changing program and we want you to feel like you can try it out without fear of it being a waste of money.

Try the program, use it, practise at home and if you don’t feel the program has provided you any value or isn’t helping you, simply contact us and we’ll sort it out. It’s that easy.

How do I cancel?

If you don’t want to continue, you can cancel your membership renewal through your profile on the community platform. Follow the prompts to cancel on the Settings page, and your membership will not renew. Please note that there aren’t refunds for partially unused membership periods.

If you have more questions, please contact us. We’re happy to help!