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Power Up Your Surfing Performances – with Mental Training

By Craig Townsend
Clinical Hypnotherapist, Mental Trainer & Founder of NeuroFrequency Programming™ A groundbreaking method that integrates multiple advanced & proven techniques - including hypnotic suggestion, NLP, visualization, and brainwave frequencies - to unlock deeper potential, dissolve limiting patterns, and rewire the mind’s natural automation for lasting transformation. Learn more about NeuroFrequency Programming™ and the Multi-Track Transformation System™ →

Surfer

Having the confidence to show your best moves under pressure is one of the qualities that separates the best from the rest. Welcome to the powers of the mind.

Are you a surfer who performs even better at contests than when free surfing? Very few do.

This is why mental training quickly helps you become THAT competitor – surfing your best maneuvers brilliantly under the greatest contest pressure.

It also gives you the confidence to go for waves and maneuvers you may have previously hesitated to attempt.

A big secret of the mind is… the perfect performance (like being in 'the Zone The Zone is the peak performance state where your body runs directly from the subconscious Your subconscious is the powerhouse of peak performance, controlling all bodily movement, storing your training experience and muscle memory, and guiding your body with effortless efficiency and precision. . Movements flow naturally, distractions fade, and effort feels effortless as you perform at your absolute best. ') always happens instinctively and automatically – not by overthinking your moves.

Which makes perfect sense – that’s not what you do when free surfing either. You only consciously focus on moves when practicing a new maneuver for the first time.

All those instinctive moves come directly from your memory bank, your subconscious. By working with your mind, you learn to access this and bring out your best when it counts – in surf contests.

You can spot surfers without mental strength a mile away – unexpected errors appear under contest pressure.

Competition pressure often brings out problems that don’t exist during relaxed free surfing. For example: confidence issues, playing it safe (not going for difficult maneuvers or big waves), or overwhelming nervousness.

Surfing Mind Program

"Surfing is 80% mental."
– Layne Beachley, 7-time World Champion

"When you are in the moment you can tap into all the energy around you and use it to create your destiny."
– Garrett McNamara, surfer of the highest wave in the world

Uses / Advantages

Mind techniques can prepare you for competition, including these 4 essentials:

  • Pre-Competition Preparation – visualization and self-talk to rehearse your performance, overcome anxiety, and build confidence.
  • Overcoming Mental Barriers – eliminating doubts, fear, and negative self-talk with uplifting, success-driven thinking.
  • Practice – integrating mental training with physical sessions to improve focus, confidence, and consistency.
  • Accessing the Zone – reaching your peak performance state more frequently.

Program Your Surfing for Success

The good news is that any surfer can dramatically improve their contest performances.

Virtually everything else you need can be ‘programmed’ using mental techniques like visualization.

Confidence, board skills, maneuvers, courage, acceleration, balance, control, determination, endurance – whatever you need.

This is where you vividly imagine handling the most difficult sets, waves, and conditions brilliantly in your next contest.

To make visualization more effective, include vivid details – the venue, the whitewater, paddling effortlessly, taking on all sizes of waves, and succeeding.

This helps you mentally ‘experience’ the next event before you even arrive – so when contest day comes, you’ll feel in sync with the environment and conditions.

Mind mastery is no different from mastering physical skills – you have to train at the inner gym. Developing unbreakable belief, focus under pressure, and pre-programmed performance pays endless rewards.

Surfing success

Let Your Performances Flow Instinctively

Visualization is only one aspect of inner preparation. Your mind already knows how to perform your maneuvers under all conditions.

You must free your mind of internal clutter, so your surfing can ‘flow’ automatically during contests. Relaxation techniques make this possible.

Relaxation and visualization work best together – relaxation gets your mind into the right state to visualize effectively.

Champions Do Things Differently

"The greatest battles are fought within, where the mind conquers doubts and fears."
– Stephanie Gilmore

"True strength comes from within, from the depths of your mind."
– Kelly Slater

"Surfing is 80% mental."
– Layne Beachley

"The key to success lies in the ability to master one's thoughts."
– Kelly Slater




Implementing & Mastering These Techniques at Home

Mind in Sports

For generations, athletes have relied on powerful techniques like visualization to gain a competitive edge. Now, with advancements in modern technology, these techniques have become even more sophisticated

I will outline some examples for you shortly, which you can practice at home (as effective do-it-yourself programs are what most people are asking for).

I have outlined the various options below to cater to different levels, so you can choose the best path you'd like to explore..

Training Options - For Different Standards, Levels & Skill Sets


Depending upon your level of experience and expertise, there are two distinct approaches to mental preparation - as below:

improvement

Option 1:  Mental Exercise Practice
Building Foundations – for New & Entry-Level Competitors


If you’re just beginning your journey - or have time to practice regularly - this approach helps you build a solid mental foundation through proven traditional techniques.

These methods offer gradual but powerful shifts in mindset, clarity, and confidence.

Focus Areas:

1. Creating Powerful New Beliefs
2. Visualization & Mental Rehearsal
3. Developing a Positive Mindset

For those who want faster results with less repetition, see the advanced option below.

Mental training for Sports

Option 2: Accelerated Techniques

Fast-Track Performance – For Intermediate & Advanced Competitors

Advanced competitors seek faster improvements with proven methods requiring less manual effort. This approach blends mental strategies with cutting-edge audio technology – delivered directly to your device.

Achieve results in 4–6 weeks that might otherwise take up to 12 months with traditional training.

If time is limited or you're ready to skip the manual work, explore the Fast-Track Audio Program – developed from decades of coaching elite athletes, combining neuroscience with hypnotic techniques. Just $29.95.

These audios integrate everything below directly into your subconscious, so no manual repetition is needed.

And for the ultimate in personalized training...

Consider NeuroFrequency Programming - a system of customized theta-level Theta brainwaves (4–8Hz): Unlocks heightened creativity, mental clarity, and subconscious alignment - ideal for accelerated learning, focus, and peak performance. mental training recordings, personalized to your exact needs, training, schedule, mindset, and competition challenges - to deal with confidence, focus, resilience, and overcoming nerves or lack of belief, and up to 3 months of monitoring results.


Of course, if time is not an issue, you can always begin by doing the exercises manually - and if you are not satisfied, you can always progress to the next level - combining these and other techniques simultaneously, to accelerate results (see below).

And so for those committed to dedicating time to regular practice and reinforcement, I have provided a selection of options and info below you can work through, and explore further. (if you have further questions - simply drop me an email)


Keys to Embedding Beliefs

1. Embedding Positive Core Beliefs


This exercise, called a contemplation, embeds powerful new core beliefs within your subconscious, as these enormously influence performance.

Your beliefs - weak or strong - ultimately determine your results - and how far your potential can develop. They are the dominating force - more powerful than motivation, talent, ability, fitness, power, etc.

These are your 5 Core Beliefs list to instill, below. Focus on each point in the list for 30 seconds daily, thinking of positive thoughts related to the topic and reasons why it's true for you.

Do this until the reasons are true for you.

1. I honor and respect the harmony between myself and the ocean, understanding its rhythms and its power.

2. I read and adjust to changing wave conditions, as well as improvising maneuvers on the fly, in practice and competitions.

3. I embrace and conquer fear in challenging surf conditions, to push my limits and perform at my best.

4. I have the strength, agility, power, determination, fitness and and endurance for catching waves and executing my best maneuvers.

5. I am present and in the moment on the water, focusing on the wave at hand, and remaining mentally calm and clear during performance.


Visualization

2. Visualization Exercises


Needless to say, the initial and primary visualization should be of yourself competing at your absolute peak of your performance - with as much, or as little, detail as you wish - while imagining experiencing great confidence and inner power while you are performing.

Do this each day, while in a relaxed state (directly before or after sleep are excellent times), and ensuring you use all your senses - ie. ensure the images are vivid, realistic, present-tense, positive, and without any external distractions.

While the results wont be as quick as using the audio recordings, slowly but surely this will bring about improvements, so be patient. As you progress in your development, consider integrating the following aspects to enhance your mind's capacity to visualize flawless performance.

As there are literally hundreds of different ways you can use imagery for various different purposes, I have included some options you can experiment with later on.

But for now, keep to the basics, and make sure you practice regularly.



*


Mental Imagery Examples.....



- Carving down the face of a perfect wave - riding a wave smoothly and effortlessly, feeling the wind in your hair and the sun on your skin. Visualize the wave's shape and how you would navigate it.


- Paddling out through the waves - sitting on your board, paddling out through the surf. Imagine feeling the water's movement beneath you and how you would navigate through the waves.


- Catching the perfect wave - in the perfect position to catch a wave. Imagine feeling the wave lift you up and propel you forward.


- Performing a successful maneuver - performing a trick or maneuver successfully, such as a cutback or barrel roll. Imagine feeling the rush of adrenaline as you execute it.


- In different conditions - such as big waves or choppy waters. Imagine how you would adjust your technique to match the conditions.







3. Affirmations for Performance


You can also manually recite a mantra over and over again silently in your mind, which is a manual auditory method which can be targeted towards specific uses - plus work great to drown out nagging negative thoughts during performance. 

Note: Ensure you use a great deal more repetition to create the necessary reinforcement, seeing these will be recited at the conscious, rather than subconscious, level. A manual way to get around this can be reciting mantras in the shower, which relaxes the mind and body.

Some examples below.. ensure the statements are positive, present-tense, and with no hidden or reverse negatives.


"I am one with the waves" - You feel connected to the ocean and its rhythms, and you become more confident in your ability to ride waves.


"I am improving my technique every day" - You acknowledge that progress takes time, but you're committed to practicing and improving every day.


"I trust my instincts in the water" - You listen to your intuition when you're out in the ocean, and it helps you make smart decisions that keep you safe and allow you to catch better waves.


"I am strong and capable" - You recognize your physical strength and endurance, and you use it to your advantage when paddling out, maneuvering on the board, and riding waves.


"I am focused on the present moment" - You stay present and mindful when you're out in the water, and it helps you stay calm and focused, even in challenging conditions.



Keys to Success

The Neuroscience of Rewiring Your Brain for Peak Performance

This information now equips you with the tools to kickstart your own (manual) training - programming your mind's software to power your body's performance.  It takes practice, so do not delay.

* Or - if you prefer the fast-track option for more advanced training, go with the accelerated approach.

Surfing Mind Program

Mind Training for Surfing
by Craig Townsend (Dip. Clin. Hyp)

Hypnosis / Visualization Program
for Accelerated Results

MP3 Download
$29.95

* Intro
* Mind Training / Visualization Track
Includes bonus extras valued $60:
Bedtime version
Sleep Subliminal
* Email Support / Professional Advice
* All standards / ages

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Make Your Training Personal 🔥

Customized Hypnosis Recordings

✨ Featuring the Multi-Track Transformation System™ ✨

(includes 5 bonus tracks - valued at $450)
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Success

Accelerated Mental Training / Hypnosis Audios

by Craig Townsend
Mental Trainer / Clinical Hypnotherapist

Take it to the Next Level

"Craig’s mental training techniques have provided our players with the tools to build a stronger mentality, but also..."

Unlock the Secrets to Continuous Improvement.

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Listen....


* Audio - 'The Power of Visualization & Belief'
- Craig Townsend explains how these transform performance.

Click the 'Play' symbol to start the audio.



* Audio - 'Pre-Performance Motivator'
- Get motivated before performance
with this 5 minute belief reinforcement.

Click the 'Play' symbol to start the audio.