I have been surfing 8 years and would say I'm around the low end of intermediate.
There is ultimately a combination of things you can do to improve your progression.
Things I wish I did from the start now I have the time to reflect :
Find the right board for my level and stick with it till I can't get anymore out of it. I went down size and volume far too quickly, I should have stayed with a Mal way longer than I did. I was too eager to surf a shorty. Don't be like me. Get something that has a load of float and you can consistently catch waves on. You will have way more fun and spend less time sat watching others score wave after wave.
Yoga. So important for keeping you flexible and your core strong. When I started doing yoga on a regular basis my pop up improved , as well did my paddle and recovery. And my zen ommmmm
Calisthenic training, or hiit, or pool swimming lengths. Or all three. You want to be able to duck dive waves one after the other, see a set wave turn, paddle and pop up and catch it multiple times a session? Then you need to focus on your shoulders and core strength as well as recovery.
Breathing, practice some breathing exercises, this will help when you go out on big days and your tooshy starts to squeak. Also controlled breathing when paddling out back will help you keep your energy levels topped up.
Surfskate, when there is no swell, practice your stance, and flow on dry land. Time on your feet in the water can be limited, where as you can spend hours on land working on dialing in that muscle memory.
Use a balance board, this is an awesome indoor workout that you can use for stability, and also part of your exercise routine. You can adopt your surf stance and learn how to transfer your weight front to back foot.
Remember you are not in competition with anyone, this is your journey, there are no bad sessions, even if you don't catch a wave, use that opportunity to learn positioning, duck dives, paddle techniques. Same applies to your board, don't worry what others are surfing, find the board that will maximise your wave count every session, not hinder you.
Speak to locals and make friends, watch them surf and learn from them.
Ultimately get in the water as much as it's safe and within your range to do so. No shame in sitting one out, take that time to take pictures or vids, most surfers would appreciate a little snap of them on a wave. You can learn a lot from the beach rather than spending 20 minutes not beating the breakers and then paddling back in.
