Paddling Technique & Endurance

HOW TO
Improve Paddling Technique & Endurance

Unless you’ve got the opportunity to be surfing consistently to maintain your base endurance the chances are your paddle endurance will suffer negatively. Most surfers in the modern day are becoming time-poor due to many reasons that don’t see them surfing as much as they would like. Be it work and family commitments, or other various reasons, most weekend warriors are going to paddle out feeling like the Tin Man from the Wizard of Oz with no oil can - STIFF!

We can go back to the old adage, ‘use it, or lose it’. The adage can be applied to paddling. Good body mechanics of paddling require that you keep conditioning the body to paddling even when you have extended periods out of the water. You must keep oiling and training the body on land when you can’t get into the water. So, while surfing and actual paddling is the best training, you can train for paddling out of the water so when you hit the surf you’re a paddling machine!

Technique

Having good paddle technique is going to improve the efficiency of your paddling and the level of your efficiency will be directly correlated to your mobility. Having a fuller range of motion in your shoulders is going to benefit your arms moving water behind you to propel you forward. Your back muscle and core strength will also play a big role in holding your body in the most favourable position allowing you to hold good technique throughout the paddling motion.

Mobility

Functionally moving your shoulders where they need to go when it comes to paddling can be restricted if you're all bound up and the muscles are tight. If you’ve got serious pain it’s best not to leave these things unchecked by a professional for too long or you could run the risk of some long-term damage and drawn-out rehab. If you're just dealing with some restricted movement due to overuse, some simple mobility exercises & stretches could improve any restrictions. A quick search on YouTube and you find heaps of resources. Here is a link to get you started: Surf Exercises - Shoulder Stretches, Shoulder Mobility Drills 

Have you heard of Crossover Symmetry? If you want to go down the route of self-rehab or further enhance your performance, check them out. It is an expensive piece of kit however the reviews look good. I haven’t used this myself but it is on the wish list and will write a review in due course. In the meantime check them out here: Crossover Symmetry - Shoulder Package

Technique

Having good technique when paddling encompasses so many different variables. To break this down for beginners through to advanced surfers who only need to fine-tune their technique would turn this newsletter into a novel! So, here is another link with a full break-down: Optimise Your Paddling Technique

What Else Can You Do?

The key with any sports-specific training and exercises is to, as much as possible, mimic the action and add some resistance where possible.

Here are a few things you can do to train for paddling when you're not surfing:

1. Swimming - Try and work on freestyle swim sprints. Paddling generally happens in short bursts when paddling hard for a wave or for slightly more extended periods when paddling back out after catching a wave.

2. Paddle bands - Grab some bands and get prone on a bench and paddle as you would on a surfboard with the added resistance.

3. SkiErg Machine - Most gyms have these nowadays. Do 1-minute busts of double arms and single alternating arms. You’ll feel the burn with this.

As always, actually paddling on your surfboard is the best training. But, when you can’t, adopt something you feel most comfortable doing that simulates as much as possible the act of paddling on your surfboard.

REFER A MATE
Spread The Word

The Lineup Newsletter

Thanks for reading! If your finding good value in these weekly newsletters help us spread the word and invite your mates to subscribe by forwarding them this email. We appreciate your support 🤙