Ages 0–3 | LTAD Active Start (Part 1)

Movement Skills:

• Crawling, rolling, climbing, squatting, barefoot time

• Early balance and motor coordination

• Sensory-rich play: sand, water, grass, wobble toys

Swimming Focus:

• Supervised water play to build comfort (baths, splash pools, beach time)

• Parent-child swim classes for floatation, blowing bubbles, safe entries

• Early exposure reduces fear and sets the tone for future swim learning

Technical Skills:

• Crawl or roll on boards, soft scooters, tummy-time on foam boards

• Begin standing and shifting weight on stable surfaces

Psychological & Social:

• Build trust through movement

• Encourage movement through mimicry, rhythm, and sensory input

• Parallel play and caregiver bonding through shared movement

Practice:

• 1–2 hrs/day of movement play embedded in daily routines

• Music, dance, water, and tumbling all encouraged

Competition & Equipment:

• No competition

• Use of age-appropriate toys: soft surfboards, scooters, float toys

Ages 4–6 | LTAD Active Start (Part 2)

Athletic Skills:

• Running, jumping, hopping, catching, sliding, tumbling

• Balance beams, scooter play, and foam obstacles

• Building agility, flexibility, and early coordination

Swimming Focus:

• Introduce formal swim lessons: floating, gliding, basic strokes

• Teach safe pool/shore behavior: how to exit, turn, and float

• Begin breath control games, underwater exploration with supervision

Technical Skills:

• Pop-up drills on soft surfboards

• First pushes and stance learning on skateboards

• Developing bilateral movement through play

Psychological & Social:

• Turn-taking, rule following, and managing frustration

• Confidence through safe risk-taking and success in games

Practice:

• 30–60 mins per session, 3–5x/week (including free play)

• Include mixed play environments: beach, pool, grass, ramps

Competition & Equipment:

• No formal competition; fun jams & community events encouraged

• Soft-top boards, boogie boards, wide skate decks, helmets and pads

Ages Girls 6–8 Boys 6-9 | LTAD Learn to Train

Movement Skills:

• Dynamic balance, coordination, acceleration

• Controlled movements: change of direction, spatial timing

• Stronger emphasis on agility and speed of coordination

Swimming Focus:

• Swim stroke development: freestyle, backstroke

• Integrated swimming games to improve paddle conditioning

Technical Skills:

• Surf: wave entry, pop-ups, trimming, turning

• Skate: carving, basic drop-ins, turns, brake control

• Begin terrain/wave reading and strategy basics

Psychological & Social:

• Goal setting, taking feedback, growing confidence

• Group practice, empathy, and responsibility

Practice:

• 60-minute sessions, 3–4x/week

• Encourage both structured and creative movement

• Encourage multi-sport participation including team sports.

Competition & Equipment:

• No competition

• Skill-appropriate gear; swim goggles, fins, beginner boards

Ages Girls 8-11 Boys 9–12 | LTAD Train to Train

Athletic Skills:

• Strength development through bodyweight circuits

• Endurance with running, paddling, skating circuits

• Introduction to basic plyometrics and flexibility routines

Swimming Focus:

• Consistent lap swimming 1–2x/week

• Swim-paddle-run intervals

• Intro to surf-specific skills: breath control, safe underwater recovery

Technical Skills:

• Surf: carving, wave positioning, wave selection

• Skate: pump technique, bowl transitions, coping work

• Begin video review and technical correction

Psychological & Social:

• Dealing with plateaus and skill frustration

• Developing focus and building coach-athlete trust

Practice:

• 4–6 hrs/week (surf/skate/swim combined)

• Ratio of structured vs. free movement = 60:40

• Periodized based on age and development

• Encourage multi-sport participation including team sports

Competition & Equipment:

• Regional contests; skate comps, surf grom series

• Higher-performance gear; fins, rashguards, pool training aids

Ages Girls 11-14 Boys 12–15 | LTAD Train to Compete

Athletic Skills:

• Periodized strength and conditioning based on biological vs. chronological age

• Explosive power, mobility routines, and structured recovery

• Programming tailored to growth spurts and developmental shifts

Swimming:

• Integrated swim workouts for endurance and paddle fitness

• Breath-hold drills and surf swim intervals (always supervised)

• Pool used for cross-training and active recovery

Multi-Sport:

• Primary sport focus increases, but cross-training still encouraged

• Continue occasional participation in complementary activities (e.g., swimming, skating, martial arts) for injury prevention and well-rounded development

Technical:

• Surf: Combo maneuvers, turns under pressure, positioning in challenging conditions

• Skate: Trick sequencing, coping work, consistent line planning

• Practice begins to replicate real competition scenarios (heats, time pressure, judged runs)

Psychological Development:

• Introduce competition mindset tools: journaling, self-reflection, and visualization

• Pressure management and recovery from mistakes become key learning areas

• Start to shape a personal pre-performance routine

Social Development:

• Identity within a peer training group or team solidifies

• Team travel begins, along with greater exposure to surf/skate community culture

• Athletes may begin mentorship roles with younger groms

Competition:

• Regular participation in local and regional competitions

• Events may include Boardriders club events, local surf contests, amateur skate circuits, and school-level tournaments

• Emphasis on growth through competition—results are secondary to performance feedback, learning, and consistency

• Debriefing post-event becomes part of training rhythm

Ages Girls 15–21 Boys 16–23 LTAD Train to Win – Development

Athletic Skills:

• High-intensity training tailored to performance goals

• Mobility, recovery, and injury prevention protocols

• Sport-specific conditioning to support peak output

Swimming:

• Swim sets for paddle fitness, wipeout recovery, and confidence in heavy conditions

• Controlled breath training and underwater composure

Multi-Sport:

• Creative cross-training for off-season balance

• Optional, but beneficial for mental and physical variety

Technical:

• Surf: High-risk maneuvers, comp strategy, and heat rehearsal

• Skate: Competitive line planning, creative expression under pressure

• Training mimics real event demands

Psychological:

• Mental toughness, stress tolerance, and performance mindset

• Ownership of progress, goal setting, and growth reflection

Competition:

• Participation in select high-level contests to build experience

• Purposeful competition calendar tied to training cycles

• Focus on quality over quantity—learning to peak when it counts

Social:

• Cultivating support systems and peer accountability

• Leadership within team culture and younger athletes

• Transition into elite training environments or independent pathways

Ages Girls 18+ Boys 19+ LTAD Train to Win – Peak Performance Era

Athletic Skills:

• Peak performance cycles for in-season and off-season

• Data-informed training and personalized recovery plans

• Fine-tuning mobility, strength, and explosive output for elite performance

Swimming:

• Used for active recovery and conditioning

• Focus on balance, breath, and core control under stress

Multi-Sport:

• Strategic use only (rehab, longevity, mental reset)

• Low-pressure movement for burnout prevention and creativity

Technical:

• Mastery under pressure—refining every detail

• Consistency, confidence, and individual style at the highest level

• Performance dialed for qualifying tours (e.g., WSL Challenger, ISA, X Games, Dew Tour)

Psychological Development:

• Mental focus in high-stakes environments

• Self-regulation for outcome highs/lows, travel, and media demands

• Identity grounded in values, not just results

Competition:

• Full commitment to elite competition and career-defining events

• Strategic scheduling to align with performance peaks

• Results are a focus—but long-term sustainability remains the priority

Social Development:

• Mentoring roles and leadership in the sport

• Navigating team vs. individual dynamics in elite settings

• Contributing to a healthy competitive culture

Career & Branding:

• Authentic personal branding and media presence

• Managing sponsors, partnerships, and storytelling

• Community engagement and influence beyond results

All Ages Post-Competition | LTAD Active for Life

Athletic Skills:

• Movement as wellness: surf, skate, swim, hike, dance

• Maintain mobility, strength, balance, and mental clarity

• Focus on physical literacy for daily life, not performance

Swimming:

• Encouraged as a lifelong practice for cardio, recovery, and joint-friendly movement

• Pool or ocean sessions for fun, relaxation, or light training

Multi-Sport:

• Return to movement just for enjoyment—no pressure, no rankings

• Try something new: racquet sports, trail running, biking, yoga, strength training, pickleball, etc.

• Variety supports brain health, prevents injury, and keeps movement fresh

Technical:

• Surf or skate for joy, self-expression, or coaching others

• Ride with freedom, experiment creatively, or teach the next generation

• No goal beyond connection and enjoyment

Psychological Development:

• Redefine success as balance, health, and community

• Heal from past burnout, rediscover intrinsic motivation

• Use sport to process emotions, stay grounded, and stay young

Social Development:

• Stay involved through local Boardriders clubs, community events, and mentorship

• Host or volunteer at beach cleanups, community surf events, or all-ages jams

• Champion inclusive spaces in action sports—every age, every level