{"type":"doc","content":[{"type":"paragraph","content":[{"type":"text","text":"Welcome aboard — stoked you're here.","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"type":"text","text":"I'm your instructor, and I built this program from years of coaching swimmers and surfers through the exact moment that separates beginners from wave-riders: "},{"type":"text","text":"the pop-up.","marks":[{"type":"bold"}]}]},{"type":"heading","attrs":{"level":3},"content":[{"type":"text","text":"How to Get the Most Out of This Program"}]},{"type":"orderedList","content":[{"type":"listItem","content":[{"type":"paragraph","content":[{"type":"text","text":"Start with Module 1 and go in order.","marks":[{"type":"bold"}]},{"type":"text","text":" The course is sequential — each lesson builds on the last. Don't skip the dryland work."}]}]},{"type":"listItem","content":[{"type":"paragraph","content":[{"type":"text","text":"Practice daily, even for just 10 minutes.","marks":[{"type":"bold"}]},{"type":"text","text":" Module 2 gives you a drill routine that fits into any schedule. Consistency beats intensity."}]}]},{"type":"listItem","content":[{"type":"paragraph","content":[{"type":"text","text":"Use the community chat.","marks":[{"type":"bold"}]},{"type":"text","text":" Post progress, ask questions, share video of your pop-up attempts. I review and give feedback regularly."}]}]},{"type":"listItem","content":[{"type":"paragraph","content":[{"type":"text","text":"Complete the Final Assessment.","marks":[{"type":"bold"}]},{"type":"text","text":" At the end of Module 5, take the knowledge check to earn your completion certificate."}]}]}]},{"type":"heading","attrs":{"level":3},"content":[{"type":"text","text":"What You'll Walk Away With"}]},{"type":"bulletList","content":[{"type":"listItem","content":[{"type":"paragraph","content":[{"type":"text","text":"A clean, explosive pop-up you can repeat on every wave"}]}]},{"type":"listItem","content":[{"type":"paragraph","content":[{"type":"text","text":"Balance and body awareness that transfers from land drills to open water"}]}]},{"type":"listItem","content":[{"type":"paragraph","content":[{"type":"text","text":"Confidence to paddle into real conditions"}]}]},{"type":"listItem","content":[{"type":"paragraph","content":[{"type":"text","text":"A structured weekly training plan to keep progressing"}]}]}]},{"type":"paragraph","content":[{"type":"text","text":"Let's get to work. Head to the course and start Module 1 now. 🤙"}]}]}

{"type":"doc","content":[{"type":"paragraph","content":[{"type":"text","text":"I've coached hundreds of swimmers and surfers through the pop-up. The #1 mistake I see isn't weak arms, bad timing, or fear of waves."}]},{"type":"paragraph","content":[{"type":"text","text":"It's foot placement.","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"type":"text","text":"Most beginners pop up and land with their feet too far back on the board. Their weight shifts to the tail, the nose lifts, and they either stall out or fall backward. They think the problem is balance — but it's geometry."}]},{"type":"heading","attrs":{"level":3},"content":[{"type":"text","text":"The 3-Second Fix"}]},{"type":"paragraph","content":[{"type":"text","text":"Before you pop up, your hands should be flat on the deck at chest level — not at your stomach, not at your shoulders. Chest level. When you push up and swing your feet through, your front foot needs to land "},{"type":"text","text":"between your hands","marks":[{"type":"bold"}]},{"type":"text","text":", not behind them."}]},{"type":"paragraph","content":[{"type":"text","text":"Here's the drill: tape an X on your living room floor. Practice the pop-up motion 10 times, aiming to land your front foot directly on the X. Your back foot should be shoulder-width behind it, angled about 45 degrees."}]},{"type":"heading","attrs":{"level":3},"content":[{"type":"text","text":"Why This Works"}]},{"type":"paragraph","content":[{"type":"text","text":"When your front foot is over the board's center of gravity, you have instant stability. You're not fighting the board — you're standing on the balance point. This is the same principle swimmers use when transitioning from a streamline to a breakout stroke: get your weight centered before you move."}]},{"type":"paragraph","content":[{"type":"text","text":"Try 10 reps tonight. You'll feel the difference on your next session."}]},{"type":"paragraph","content":[{"type":"text","text":"I break down the full biomechanics of the pop-up — hand position, hip rotation, foot placement, and the exact muscle activation sequence — inside the Surf Pop-Up & Balance Mastery course. If you're serious about cleaning up your pop-up, that's where the full system lives."}]}]}