For Worldwide Frothers who want endless performance and injury prevention.
Catch more waves and level up your surfing game.
Unlock the secrets of fluid, effortless movement in the water.
Become stronger, fitter and prepare your body for a lifetime of surfing.
Improve your joint health and robustness for long-term surf enjoyment.
Move better, surf better and surf more!
This unique and personal approach to mobility, strength and conditioning is has supported numerous beginner to world class surfers.
Michelle is an Accredited Exercise Scientist (ESSA), Accredited Exercise Physiologist (ESSA), Level 2 Strength & Conditioning Coach (ASCA) and Author. She has you covered.
Kinstretch/Strength Classes
Full-range of Movement Strength Classes- Two 30-40 minute classes per week, available for 7 days and can be viewed in your own time, as many times as you like.
- Get stronger and move better through full range of motion. These classes are a hybrid of Kinstretch techniques plus Michelle’s favourite bodyweight strength techniques to improve your mobility and bad-ass strength.
- Use what you’ve got. Classes are predominantly bodyweight-only and the occasssional use of light weights or everyday household objects.
- Learn joint self-mobilisations, soft-tissue techniques and breathing techniques. In other words, get your body joints moving more fluidly, ease joint pain and stiffness, learn self-massage and learn how to breathe better.
- Experience a stronger body, improved movement and less stiffness/pain.
- Classes are suitable for all ability levels – you learn how to work within your own body to increase or decrease the desired intensity.
- Free online coaching support and technique feedback through a private facebook group.
The Quiver
Kinstretch/Strength Classes + Entire Site Access- Get absolutely all the things you need to help your body start moving better with more strength and fluidity.
- This is unbeatable value and the most popular option, bundling the Weekly Kinstretch/Strength classes with a wide array of training categories: Bodyweight Strength, Free-weight Strength, Mobility, Sports Rehab, Optimal Posture, Traditional Lifting, and Breath Work. And here’s the kicker – it’s just $5 more per week than the classes alone. With access to over 600 exercises, it’s a no-brainer investment in your strength, mobility, and overall well-being.
- Kick off with a self-assessment and track your progress along the way.
- Choose between self-paced or guided training programs.
- Learn about your body and why / how to train exceptionally well.
- Surfer’s Neck Program, Warm-Up routine, Mobility Program, Pop-up Program, Paddling Program and 10 week programs using bodyweight or free-weights.
- No gym? No problem. Get strong with bodyweight exercises. Gym access? Master free weights and traditional lifts.
- Massive mobility section. Move better, ease joint pain and stiffness.
- Tackle past/current joint pain, stiffness or injuries with the postural and sports rehab sections of the website.
- All levels welcome, from beginners to advanced.
- Free coaching support and technique correction via video analysis. Join the community!
- Bonus breath training.
Surf Strength & Conditioning is an easy, informative, affordable, flexible way to get more fluid, stronger and fitter for the surf. It teaches the foundations of strength training and mobility to prepare you for
longer surf sessions, quicker surf recovery, greater paddle efficiency, bigger and harder turns, fluid surf style and ultimately, higher performance surfing with injury prevention.
By practicing these comprehensive strength and conditioning training exercises with good form, you can improve your balance, flexibility, mobility, endurance, strength, power and agility for
stronger, more powerful and stylish surfing.
“Michelle has been on a clear and focused mission for us all by laying down well documented examples of her insights and knowledge with an aim to urge us to take action for ourselves into moving more efficiently and therefore bring more opportunity for the exact reason we connected with surfing from the outset –
the pure joy it brings to our whole being. Putting your trust in Michelle’s clear techniques will help surfers young and old to become stronger, faster and more efficient. The answer lies within, take action now.”
Tom Carroll,
2 X Surfing World Champion.
“This is an amazing resource for anyone looking to improve their movement skills and physical attributes that underpin health and wellbeing, and to provide a lifestyle filled with stoke! It starts with inspiration, and Michelle truly inspires and guides you through the progressive strategies to becoming ‘fluid’ in your movement.
Its not just about inspiration however, these training programmes and injury prevention methods are underpinned by experience working with some of the worlds top professional surfers, but also solid foundations in performance science. This online programme will guarantee the development you need to take you to the next level, whatever your goal is.”
Duncan French,
Vice President of Performance, UFC Performance Institute.
“My first year training and working with Michelle, and following her injury prevention techniques, was also the year I qualified for the World Tour. This was no coincidence. Surfing with increased strength and flexibility not only allows for better and longer surfs, but more confident surfs and less injuries. Doing some of these routines before, after or between surfs will change your experience in the water!”
Davey Cathels,
World Surf League Professional Surfer.
The Quiver membership includes
Mobility coaching
with active stretches, end-range strenghening, self-mobilisations and soft tissue techniques.
Bodyweight training
for a stronger, leaner, fitter, toned and more mechanically efficient body. Train anywhere, anytime.
Free-weight training
with dumbbells, kettlebells, weight plates, barbells, cable machines, medicine balls, sandbags, sleds, prowlers, ropes and more.
Traditional lifting
learn the back squat, front squat, sumo deadlift, conventional deadlift, bench press, military press, pull-up and chin-up. Learn accessory and assistance lifts.
Sports rehabilitation
for injury prevention or post injury management. Expand your injury-buffer zone for life’s inevitable curveballs.
Optimal posture coaching
to create a solid base before progressing to more complex movements. Good skeletal alignment is paramount for optimal joint stacking and efficient force production.
If you’re looking for individual coaching with Michelle, check out her One-to-One Coaching options below.
One to One Coaching
Personalised Assessment & Program- Includes access to the Full Spectrum membership plus one to one coaching.
- In-person or online assessment and Program. You will have 100% control in how you would like to structure your week to fit these sessions and Michelle will ensure that your program is suitably designed based on your access to exercise equipment, availability, health condition, training experience and goals.
- Combine the benefits of the Quiver membership, including weekly classes and a comprehensive exercise library, with a personally tailored approach.
- Under Michelle’s guidance, learn how to train according to your needs and goals.
- 3-month intensive coaching option, including regular one-to-one check-ins and adjustments to your program.
- As part of the Quiver membership, you will have access to additional online support via a private facebook group where you can ask training-related questions about your membership or program or post videos for technique correction at any time.
- *One to one coaching options start at AU $350. Click below to discover the best option for you.
“Michelle’s programs and online training site combine to make a fantastic training resource. Her step by step progressions and balanced approach to movement makes them suitable for those just starting out with their training or recovering from injury, all the way to elite athletes wanting that extra edge. Could not recommend Michelle and her training methods highly enough to anyone wanting to get the most out of their body.”
Jess Cunningham,
APA Sports Physiotherapist, Olympic Winter Institute of Australia and 2014 Australian Olympic Team Physio for snowboarding Half Pipe and Ski Slopestyle, GWS Giants Movement Specialist, Director of Surf to Summit Clinical Pilates and Physiotherapy.
Michelle Drielsma
Exercise Physiologist, Level 2 Strength & Conditioning Coach
Michelle Drielsma is an Exercise Physiologist and Level 2 Strength & Conditioning Coach from the Northern Beaches of Sydney. Michelle is a graduate of Sydney University with a Bachelor in Exercise & Sports Science and qualified as an Exercise Physiologist. Michelle’s career highlights include sports performance work with WSL CT and QS surfers, Australian Rugby Union, Australian Defence Force, Basketball NSW, China’s Olympic Swimming Team, Mixed Martial Arts athletes and an Olympic Snowboarder. Michelle has also studied with the CHEK Institute, FMA Strength Training and Functional Anatomy Seminars (FRC, Kinstretch).
Michelle has an extensive history of writing for several health and fitness publications including The Sydney Morning Herald, Women’s Health, Men’s Fitness, The Inertia, Exercise & Sports Science Australia, Nine MSN, GQ Magazine, Fitness First, Ultra-FIT Magazine, Oxygen Magazine, Surfer Today, Girl Surf Network, Australian MMA and three children’s books (Lesson Zone). Michelle published her first book “Fluid Surfer – The Surfer’s Bible to Endless Performance & Injury Prevention” in 2016.
