It's just three years since Roman Cloître became European junior surfing champion, but he has his sights firmly set on the ASP World Tour surf circuit – and the 22-year-old certainly has the determination and skills to do it. He's comfortable riding down mammoth faces, but where he really excels is in pulling acrobatic aerial manoeuvres in smaller, freestyle-friendly swell. 'I spent my youth going back and forward between Brittany and Réunion in the Indian Ocean,' he says. 'I learnt to surf big-wave French spots, such as Lacanau on west coast, and the warmer, mellower Réunion reef breaks.'

Cloître knows the importance of training. 'All pro surfers are born with the traits they need to become good - balance, strength and power - but to maximise potential you need to develop them,' he says. 'In an ideal world I'd have access to lots of gym kit, but it's hard when you're competing. I get away with using a gym ball and medicine ball - this means I can carry my gym in my suitcase.'

Whether you surf massive or tiny waves, ball-based training will make a big difference to how you perform. 'This kind of workout will hone your natural surfing attributes,' says Cloître. 'But it's also good for activating the muscles and joints you're going to use when you get in the water. On tour, I do four workouts a week, all of which are variations of the one you see here, aimed at developing my core stability, explosive power, strength and balance.'

The timing of the workouts is crucial. 'I do them as a morning warm-up just before I go in the sea because they activate all the muscles I'm going to use,' says Cloître. 'This means I'm ready to surf as soon as I reach the ocean and I'm less likely to pull or strain anything because my tendons, ligaments and muscles are already warm and stretched. I do yoga-based stretching for 30 minutes when I get out to stay limber for the next session.'

On the right you'll find Cloitre's pre-surf workout. For more extreme sports workouts, subscribe to the magazine. We'll give you five issues for £5.