Paddling exercisesA majority of our time surfing is spent paddling. By being an efficient paddler, we are able to catch more waves by being in the right place at the right time, and catching more waves leads to faster improvement in our surfing and loads more fun in the line-up. The most effective exercise we can do to become a better board paddler is to simply to get out there and paddle. Here are 3 exercises that will help improve your paddling strength, power, endurance and cardiovascular fitness which will have you catching your fair share of waves out in the line-up. All exercises can be adapted to perform in either the ocean, swimming pool, river, or lake.
- Paddle sprints
- Resistance paddle
- Paddle, duck-dive or roll
Paddle sprints1. Start by setting yourself one of the following 3 goals. You can alternate between the 3 sprint options to keep things interesting.
- a set distance to paddle
- a set period of time to paddle or
- a set number of strokes to perform.
- increasing the distance, period of time or number of strokes
- and/or reduce the recovery/rest time between your paddle sprints.
Resistance paddle1. Start by setting yourself one of the following goals. You can alternate between the 3 sprint options to keep things interesting.
- a set period of time to paddle
- a set number of strokes to perform
- a desired paddle intensity
- fastening your leg-rope to the pool fence, or a nearby pole or secured object. You may need to join 2 leg-ropes together to provide extra length. Ensure that the leg-rope is low to the ground or water surface or you will find yourself nose dive while paddling.
- Or have a training partner hold onto either the tail of your surf board or your leg-rope to preventing you moving forward while paddling.
- increasing the period of time or number of strokes.
- increasing how quickly or hard you are paddling
- and/or reduce the recovery/rest time between your resistance paddling.
Paddle, duck-dive or roll, repeatThis exercise encourages a smooth and efficient transition between paddling and getting past or through the waves and back out into the line-up. The more efficient you become at the transition between paddling and duck diving or board rolling the more efficiently you will be able to get back out past the breaking waves and into the line-up. 1. Start by setting yourself one of the following goals. You can alternate between the 3 sprint options to keep things interesting
- a set period of time to continue paddle/duck-dive or roll
- a set number of paddle, duck-dive or rolls to perform
- a desired intensity
Does this make you want to plan your next surftrip? We’d love to see you on our Surf Getaways!
Upcoming Surf Getaways:Vanuatu: suitable for Introductory & Beginner
- 8 – 15 September
- 28 November – 5 December
- 16 – 23 June
- 21 – 28 July
Find your dream Surf Getaway Destination:
Sign up to our newsletter for the new dates and destinations for 2019 and 2020 coming soon!