Training Programs

All members (competitors & non-competitors) are encouraged to attend club training sessions. Training times will be posted in the Jan Juc SLSC Competition Crew Facebook group.

Download our suggested training programs for various disciplines of surf lifesaving sport.
Surf Swimming
Board Paddling
Ski Paddling
Beach Running
Strength & Core
Core Exercise – Bridging
Core Exercise – Hamstring
Core Exercise – Dead Bug
Strength Exercise – Push Ups
Strength Exercise – Tricep Dips
Strength Exercise – One Legged Squats
Warm Up Exercise – Vertical Jumps
Warm Up Exercise – Hip Flexor & Flexibility
Surf Boat Rowing