Power Up Your Surfing Performances – with Mental Training

By Craig Townsend
Clinical Hypnotherapist, Mental Trainer & Founder of NeuroFrequency Programming™ A groundbreaking multi-layered method that blends advanced mind techniques with various brainwave frequencies to unlock deeper potential, dissolve limiting patterns, and rewire your subconscious for lasting transformation. Learn more about NeuroFrequency Programming™ and the Multi-Track Transformation System™ →

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. Estimated to be 275,000 times more powerful than the conscious mind [University of Pennsylvania] . 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 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.

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

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:

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 (otherwise skip to Option 2 for Accelerated 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

I will provide examples of these you can work through below, but for those who want fast results right away, skip to the advanced options below.

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.

Ready to skip the boring manual work? Next step up is to get the Fast-Track Audio Program – developed from decades of coaching elite athletes, combining neuroscience with hypnotic techniques. Just $29.95.

These audios embed everything straight into your subconscious, so no manual repetition is needed.

Or for the ultimate in personalized training...

Check out 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)

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.

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.

- Surfing with confidence - and relaxed while surfing. Imagine how you would carry yourself and how this would affect your performance.

- Improving your skills - such as your speed or technique. Imagine how this would feel and how it would benefit your overall performance.

- Surfing with a group of friends - and having a great time - and how you interact with them.

- Being out there at your favorite spot - imagine the sights, sounds, and sensations that you experience there.

- In a competition - feeling the pressure and excitement of the event, and how you would perform under these circumstances.

- In a different location - such as a tropical beach or a cold-water break. Imagine how the environment would affect your surfing and how you would adapt to the new conditions.

- Learning a new trick - or maneuver. Imagine the steps you would take to master it and the feeling of accomplishment when you finally succeed.

- Riding the wave with ease and confidence - gliding along the surface of the water, feeling completely comfortable and in control of your board.

- Catching the perfect wave - the feeling of catching the ultimate wave, the one you have been waiting for all day. See yourself successfully riding the wave all the way to the shore.

- Adjusting your stance and balance - making minor adjustments to your stance and balance as you ride the wave, keeping yourself steady and in control of your board.

- paddling out to sea with ease - effortlessly paddling out - feeling strong and confident in your abilities.

- Choosing the perfect wave to ride - scanning the water, choosing the perfect wave to ride based on its shape, size, and speed.

- Performing smooth and graceful turns - as you ride the wave, effortlessly moving from one direction to the other.

- Feeling the rush of adrenaline - feeling the exhilarating rush of adrenaline as you ride the wave, enjoying the feeling of the wind and the water rushing past you.

- Mastering difficult trick - such as carving, cutbacks, and aerials, and feeling proud of your accomplishments.

- Feeling completely immersed in the moment - feeling present and focused, letting go of all other distractions and worries.

- Confidently navigating choppy waters - feeling in control of your board and your movements.

- Keeping a steady pace as you ride the wave - as you ride the wave, avoiding sudden movements or jerky changes in direction.

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.

"I am a skilled and graceful surfer" - You believe in your abilities, and you approach every wave with confidence and grace.

"I am comfortable in big waves" - You challenge yourself to push beyond your comfort zone and face bigger waves, and you become more confident and skilled as a result.

"I am constantly learning and improving" - You see every wipeout or missed wave as an opportunity to learn and improve your technique.

"I adapt to changing conditions" - You're flexible and adaptable when conditions change, and you're able to adjust your approach and technique accordingly.

"I love taking on new challenges" - You embrace new challenges, whether it's trying a new spot or learning a new maneuver, and you approach them with a positive attitude.

"I am a student of the ocean" - You approach it with a sense of humility and respect, recognizing that you're always learning from the ocean and its waves.

"I am fully present in each moment on the wave" - You focus on the present moment and let go of any distractions or worries, allowing you to fully connect with the wave and make the most of it.

"I trust my instincts and make quick decisions" - You trust your abilities and intuition to make split-second decisions while riding a wave, allowing you to adapt to changing conditions and maximize your performance.

"I am strong and agile in my movements" - You affirm your physical strength and agility, allowing you to maneuver your board and body with ease and control.

"I am open and receptive to learning and growth" - You maintain a positive attitude and approach each experience as an opportunity to learn and improve, expanding your skills and abilities.

"I am confident and fearless in the face of challenges" - You cultivate a mindset of confidence and courage, allowing you to overcome any obstacles or setbacks and push past your limits.

"I am connected to the rhythm and flow of the ocean" - You tune in to the natural movements and energy of the ocean, allowing you to move in harmony with the waves and maximize your experience.

"I visualize success and achieve my goals" - You use visualization techniques to see yourself succeeding and achieving your goals, boosting your motivation and confidence.

"I am patient and persistent in my efforts" - You maintain a balanced approach to your journey, acknowledging that progress takes time and effort, and remaining patient and persistent in your practice.

"I am grateful for the opportunity to surf and enjoy the ocean" - You express gratitude for the experience and connecting with the ocean, fostering a positive mindset and appreciation for the beauty of nature.

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.

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

Hypnosis / Visualization Program
for Accelerated Results

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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..."

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

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

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