The At-Home Training Tool Keeping Surfers and Snowboarders Strong All Autumn
Autumn Isn't Off-Season — It's Prep Season
There’s a quiet truth that most performance athletes know but rarely say out loud: The real work happens when no one’s watching.
Autumn, with its darker mornings and quieter trails, isn’t just a seasonal slowdown — it’s an opportunity. It’s the window to build strength, restore balance, and reset both body and mind before winter kicks off in full force.
As a surfer, traveller and founder of a performance-led outdoor brand, I’ve learnt that staying ready all year doesn’t require fancy gyms or perfect conditions. Sometimes, it’s about consistency. Movement. Making time — even 10 minutes a day — to stay sharp.
That’s why I keep a Norst Balance Board at the heart of my training routine. Not just as a fitness tool, but as a daily reminder:
You don’t need the ocean, the slopes or the sun to stay connected to movement. You just need intention.
Why Balance Boards Deserve a Spot in Your Autumn Training Routine
Forget the gimmicks. Balance boards are no longer niche gear tucked away in surf garages. They’re now backed by physios, elite coaches and movement experts as one of the most effective tools for:
- Core & joint stability
- Injury prevention
- Proprioception (body awareness)
- Mental clarity through movement
- Off-season muscle activation
“The body doesn’t differentiate between a gym and a mountain trail — it simply adapts to stimulus. The key is consistency, not location,” says UK-based performance coach Alex Marlowe, who uses balance boards in both rehab and elite conditioning programmes.
Norst Tip: What is Proprioception — and Why Should You Train It?
Proprioception is your body’s sense of where it is in space. It allows you to shift your weight mid-turn on a snowboard or adjust to the lip of a wave without thinking.
Balance training activates the neuromuscular system, sharpening this ability — which reduces injury risk and boosts performance across all action sports.
It’s less about muscle size, more about how your brain and body talk to each other.
My Autumn Balance Flow: A 20-Minute Indoor Routine for Performance & Recovery
Duration: 20 minutes
Setup: Indoors, no gym required
Suitable for: All levels
Focus: Stability, reaction, and mind-body connection
Warm-Up (3 Minutes)
- Mobility Flow – Hip circles, shoulder rolls, dynamic lunges
- Barefoot Balance Shift – Stand on the board and gently shift side-to-side
- Breath Lock-In – Inhale for 4, exhale for 6, repeat x5
Circuit 1: Stability & Control
- Rocking Planks (30 sec) – Elbows on board, control the sway
- Single-Leg Holds (30 sec/leg) – Eyes forward, spine tall
- Slow Squats on Board (8 reps) – Move slow, feel your feet work
Circuit 2: Power & Flow
- Jump to Freeze (6 reps) – Jump onto board, land soft, hold position
- Twist & Reach (10 reps) – Rotate from the waist, not the shoulders
- Balance Lunges (6 each leg) – Back foot on board, front foot leads
Reset & Grounding
- Eyes-Closed Stand (60 sec) – Find stillness
- Box Breathing (4-4-4-4) – Inhale / Hold / Exhale / Hold
- Reflect – What did you notice about your body today?
Balance Board Training FAQs
Q: Can balance boards actually improve strength?
Yes. While you’re not lifting heavy loads, you’re activating deep stabilising muscles — especially in your core, ankles, and hips. These are the same muscles that protect you on uneven terrain or in unpredictable conditions.
Q: Is this useful if I don’t surf or snowboard?
Absolutely. Balance training benefits runners, climbers, yogis, and even those recovering from injury. It enhances control, posture, and awareness in daily movement.
Q: How often should I train with a balance board?
Aim for 2–3 short sessions per week, even just 10 minutes. You’ll see results in your posture, core stability and mental clarity — especially during sedentary or screen-heavy seasons.
Training for the Slopes, Swell or Stillness
One of the biggest mistakes athletes make in autumn is hitting pause. It’s understandable — motivation dips when the conditions aren't ideal. But the reality is this:
Balance isn’t just about your body. It’s about mindset.
And mindset is trainable. That’s why this isn’t about chasing performance for performance’s sake — it’s about building the resilience and awareness that makes outdoor movement possible in the first place.
Built for Movement. Designed for the Planet.
The board I use daily is handcrafted from cork and sustainable ply. It’s not just about performance — it’s about respecting the outdoors we train for. At Norst, our goal is to create gear that supports movement, mindfulness and sustainability, without compromise.
You don’t need perfect conditions to move with purpose.
You just need a board, some space — and the willingness to show up.
Want to Build Balance into Your Routine?
Explore the Norst Balance Board collection
→ Made for surfers, snowboarders, and wild ones who train with intent.