How To Improve your Stand Up Paddleboard Technique | SUPBoardguide.com

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One of the more common questions that we receive from beginners and advanced paddlers alike is: 'How do I go faster on my paddleboard?'. Whether you're training for a race, paddling for fitness, or just want to keep up with your friends, there's loads of reasons to improve your stroke.
In this video, we'll break down some sure fire ways to improve your stroke and get you moving fast and more efficiently on your board. Bill, valued SUPBoardGuide contributor and SUP veteran, has spent the last 15 years as a paddling coach, with students ranging from first timers to fierce SUP racers. He notes that while there's no one, true, right way to paddle, all paddlers can improve their stroke by working on their catch.
So, what makes a great catch, and how do you improve yours?
The first thing to understand is how exactly your paddle works for you. It's a common misconception that you place the blade of your paddle in the water, and pull it back through to propel yourself forward. In actuality, when the paddle is working properly the blade is actually not moving at all. It's gripping the water as you pull the board up to meet it. It's as if you were standing on a skateboard and using a stationary fencepost to sling yourself forward.
To improve your catch, and increase the grip of your blade, you'll want to fully submerge the blade of your paddle up by the nose of the board, as instantly as possible, while creating very little splash. Think of it like you're spearing a fish right next to your SUP.
A great drill to practice this is to take each stroke one at a time, spaced out by a few seconds, so that you have time to just focus on getting a clean catch each time. Bill calls this method 'unchaining the stroke', and explains that it's a fantastic way to gain an understanding of what a great catch feels like. In doing this, you'll also be training your body to implant a great catch into your muscle memory.
One important note from Bill: In the video footage of the catch drill, you'll see that he is looking down during the catch. This is a vital part of the drill, because you need to see what is happening. However, this is different to normal paddling, when your head should be up, or at least focusing on a point ahead of the board. This improves balance and allows the chest to be more open for easier breathing. So, once you have got to grips with this unchaining the stroke drill, then try doing it without looking down, and just concentrating on the feel and sound of the catch. Maybe just look down every few strokes, to check your progress.
This drill is JUST about the catch. Don't worry about applying power to the paddle, just let it follow through, as is happening in the video. Likewise, don't worry about the fact that the paddle is coming back past the body at the end of each stroke (although simply keeping it by your feet is fine, if you are really worried about developing bad habits.) The important thing is simply not to let the paddle drift forward while you are pulling yourself fully upright. The benefits of using this training technique to develop an excellent catch vastly outweigh any slight risk of developing any minor bad habits, which are soon corrected anyway.
For a more detailed explanation and demonstration, stay with us through Bill's instructional video, and don't hesitate to reach out with any questions in the comments below.
0:00 How to Improve your Paddle Technique
1:49 How to Improve Your Paddle Stroke
9:19 Exercises to Improve Your Catch
18:16 Conclusion
#howtoimproveyourpaddletechnique #howtopaddlefaster #SUPtips

[@supboardguide]

SUP Question of the Day 🌊: What are some SUP technique tips you've received, and how have they been useful? Let us know in the comments below!

[@thelicencecoliquorwisedivi8364]

I'd like to know if one's paddling stroke changes when you do SUP surfing (even small waves) or SUP foiling? I've checked some videos talking about a "J" stroke, which may assist in keeping the board going in a straight line? If this is an option, is this stroke shorter that a "standard" SUP stroke? I'm an intermediate wing foiler, but because we only get enough wind 2 days out of 20 compared to waves or swell nearly every day, I've taken up learning to SUP. My main motivation is to learn a new skill (at 56!) and to learn to SUP foil as we have great downwind swells and waves in our bay. There's no one else doing this in Mossel Bay (a small seaside town in South Africa), so I'm trying stuff on my own. My friend from Cape Town lent me his 7'8" SUP, (34'inch wide, 4 inch thick) to learn on 3 weeks ago. He used it when he started to SUP foil (he now uses a 6'5"). . I found it very challenging to stand on, but are getting better at it after about 6 times (in flat water). I also surf regularly and used to be an advanced windsurfer. I'd appreciate your comments as I'm thinking back to the difficult learning phases of windsurfing and surfing and want to get to a decent level within the shortest possible time. I'm able to spend at least an hour on the water, 6 days a week. Much appreciated! Jurie

[@billdawes123]

@@thelicencecoliquorwisedivi8364 Hi Jurie, apologies for the delay replying. So this is quite a complex topic. As you are finding, the problem on smaller surfing/foiling SUP boards is that the boards are more inclined to turn. The shorter the board, the more of a problem this is - to the point that on a very short surf SUP just one 'normal' stroke can turn the board 90 degrees. Greater width, and/or a more rounded planshape generally, also increases this problem. So how do you deal with this? There are a whole bunch of minor technique variations that can mitigate it, but here are your main three work-ons: 1. Ensure that your current stroke is as efficient as possible. Again it comes back to the catch. The more of your stroke out front, where is it pulling the board forward, rather than encouraging it to turn, the better. So you still want to get that perfect catch as far forward as is comfortable. The paddle needs to be as vertical as possible, perhaps even over-canted, ie slightly more than vertical, so it feels like you are pulling the blade in under your board. 2. Shorten your stroke slightly, at the back. In other words stop applying power even before the paddle reaches your feet. Because this end of the stroke is where the most turning is happening. High cadence short strokes out front really helps to pull your board forward. 3. Introduce some draw into your stroke AT THE FRONT. You absolutely do not want to do a J stroke, where the turning element of the stroke happens at the back. Instead, learn to introduce some draw into the start of your stroke. This is absolutely best learned on flat water, well away from any distractions of surf. To start with, break it down into its two components - put the blade into the water up by the nose but further out than usual, then just pull it in to the nose, at 90 degrees to your direction of travel. So it is JUST a turning stroke. The nose should come towards the blade. Learn to do this draw. Then, just as the blade is about to make contact with the board, turn it so it becomes a normal paddle stroke. So basically the blade is doing an inverted L . Once you have got the hang of this and can keep paddling on one side all the time without the board turning, then you can start working on smoothing out the path of the blade, so it is less of a right angles corner on your stroke line. It becomes a 'reverse J' stroke. Learning this will take time and practice. But for SUP surfing it's a really game-changing skill to have. If you have to change sides when you are paddling for a wave - you will not catch the wave. Ultimately, this type of paddling is much less efficient than normal paddling, and you would never really use this technique in a race, for example. But on a short board it allows you to paddle straight which is a major winner. There is a whole lot more to say on this, so maybe we'll do a video on it soon. But hopefully this is of some help.

[@jfeegz680]

Middle school teacher here. Just want to say that was the best instructional info I’ve seen on paddling technique in the last 2 years, bravo! Thank you for sharing your insight!

[@teawithq3351]

Currently paddling 20 miles a week on my local canal and this is the best piece of advice I've had. My 5 mile sets have improved in every way.

[@supboardguide]

Great work, and glad this advice helped!

[@alesleskovsek9934]

It is so refreshing to find somebody who is thoughtful observant and knows what hi /she is talking about in any activity today. Thank you for insightful analysis and stimulating advice. I am teaching people about various movement for more than 40 years be it Alpine skiing, Aikido, or giving medical advice and I really enjoy your clear simple and functionally sound instructions. Respect from a self thought Sup-boarder of 6 years experience

[@alainted]

One of the best instructional video I have seen, regardless of the subject or activity. Right ON POINT.

[@claycooper5260]

Bill/and team, Active SUP boarder middle/intermediate QuickBlade adjustable carbon paddle NRS Escape 11.6 SUP board. Thank you so much for these invaluable tips. It all makes perfect "pounce" sense. The tip about when the stroke actually starts - at the back of your body, coming forward, and then finishing at the back, and then starting the next stroke all over again - is brilliant. Plus, the great analogies about a boxing punch or a tennis/golf hit - hitting the 'sweet' spot - give the viewer/supboarder a new perspective on how to visualize >>>>AND

[@dallasallison8164]

Well, you did it again Bill! I watched the video and thought hmm, interesting. I hopped on my board the next day and gave it a try. Whoa! It’s freeing. When I hit it just right, there’s no resistance. This will take time to drill in for sure. Side note- I was running with this video in mind, applied the same concept to my feet and ta da. Much nicer plant and felt really nice and light. Thank you!

[@calsportsclub]

instruction starts at 6:11. Great info and starting today. Thank you

[@supboardguide]

Let us know how you improve!

[@dropover]

Oh I gave up at 6:00.

[@dropover]

I will go back and finish because apparently the instruction is quite good.

[@markswanson2952]

This is an excellent video. I like his approach, I am a fairly recent SUP owner and am 61 years old, I love his comments about the ideal stroke, I'm not a 20 something highly tuned athlete

[@Mark--Todd]

How has this video only got 1k likes? An amazing video filled with first class info from start to finish.

[@billdawes123]

Many thanks Mark! Please share the vid with your paddling friends, it'd be great to get it out there to more people.

[@karlroberts7210]

Hey this is a worthwhile watch. Find myself thinking..catch, catch, catch, right through the race, untill we're slogging it out at the end and all my technique goes out the door😉. But honestly, it's made me faster, and it's a great pre race warm up.🤙🏻

[@jude6228]

This coach is as impeccably articulate as he is adept at communicating essential information by illustration. As new to SUP, I'm grateful to him and hopeful to find someone like him on youtube for wind surfing, kiteboarding and other water sports that my wife and I intend to pursue now that we live on the coast.

[@Sergioditaranto]

This is the BEST instructional video I have seen!!! Very Very thanks!!!

[@billdawes123]

Thanks Sergio, really appreciate your feedback and stoked that you found the video of use.

[@rhyljones5051]

I am completely guilty of everything you described at the beginning, but after watching this video I totally agree with the logic behind your method. I am going to start putting it into practice and will definitely come back and edit this post with an update on my progress!

[@jacquisimpson6541]

That was very helpful, never understood why it was called 'the catch' until this explanation! Thanks Bill Dawes

[@patrickboyer4688]

Fantastic! More of these instructional videos for technique would be welcomed. Just purchased a second board, so it would keep viewers coming to the site (as less interested in reviews at the moment).

[@current3109]

Amazing tutorial

[@supboardguide]

Much appreciated! We'll have more educational ones coming soon so please subscribe if you haven't yet!

[@licarieldiaz5420]

Gracias por la explicación, y lo más importante para aquellos de habla hispana, la excelente traducción al español, gran mención, destacar la importancia de intentar "percibir" la entrada del remo al agua como parte de la técnica. Gracias Ariel de Argentina

[@luke_atthat]

I like very much your speech. Right to the point. The introduction to the exercices was really needed. Great job, thank you very much.

[@user-ke6yx5dv9j]

I’ve had my first lesson this week and I’ve been told the paddle needs to exit the water in line with my feet, and I shouldn’t reach too far forward. In my mind this is producing smaller ineffective stokes. I’m confused as I’m told I’m wasting power if the paddle goes behind my feet. I’m watching your stroke carefully and you are definitely going behind your feet which makes more sense to me

[@billdawes123]

This is one of the many myths about the paddleboard stroke, repeated by all too many paddleboard instructors because it is what they've been told. However, there is plenty of power to be had from that rear section of the stroke. What you absolutely do NOT want to do is pull the paddle through that last part in a lifting motion, so that you're lifting water up. That is a common mistake, because it does feel like you're generating power, but you're not - the blade is at a heavily negative angle and actually all you're doing is pulling your weight back onto your heels and the tail of the board down. At your early stage of progress, my advice would be to not worry about the paddle coming past your feet, let the stroke finish where it feels comfortable, but just be careful not to PULL once it's past your feet. Your instructor is also badly wrong if they are telling you not to reach too far forward. You should definitely aim to start the stroke as far forward as is a comfortable reach. I hope this helps?

[@kaufmanat1]

I think they say to to beginners to prevent them from making a very bad mistake of trying to paddle through and lifting up which would pull you down into the water and waste a lot of energy. But if you can keep a proper angle with the paddle and move it in the right direction through the stroke you're good. Just don't paddle through and lift up water with the paddle. The paddle should only be pushing water backwards.

[@Artiscrafty]

Really enjoyed your video. I subscribed.

[@AK130670]

Really really helpful. Still a beginner but didn't realise the catch has such an impact. Followed your exercise from this video and made such a difference to the speed I travelled. Keep the videos coming .Huge help for a beginner such as myself or someone more advanced I'm sure

[@supboardguide]

Great to hear, so glad you found it helpful!

[@TBolivar]

Thank you so much, I'm gonna try it tomorrow! Hello from southern Brazil!

[@scotts1409]

So deep. Really, really useful.

[@sallyfuller4951]

I am a newbie and have found this video a really massive help. And shall use this for instruction.

[@gracekerridge485]

Amazing! So much great info packed into this video.

[@nlaplaca]

I don't think I've seen any videos where they speak of listening. I often hear a splash and it drives me crazy. Because in my mind I know I probably didn't get it right. And sadly I find myself hearing that every third or fourth stroke. So it was nice to hear someone speak of it in those terms. And after watching this I now realize it's something I really really need to work on.

[@billdawes123]

Absolutely! But don't worry you are most certainly not alone. Anyone who reckons they are getting every stroke perfect is either a) an incredible pro who practices this all the time, or b) dreaming. It's actually incredibly hard - but your practice really well pay off. The more you work on it, the better you'll get. (Which isn't exactly ground-breaking news, is it! But it still comes as a surprise to so many people). Go for it, you're clearly already conscious of what's going on if you're listening to your stroke. I hope the vid helped, and do check out the others in our series.

[@braticuss]

Great video, thank you.

[@supboardguide]

You are welcome!

[@alisonbrake3492]

Fantastic video, thank you. I've been guilty of watching dozens of 5-7 minute videos because I think it's the quickest way to get up the learning curve but ended up just confusing myself. So glad I took a pause and watched this instead. Really thorough explanation and a great exercise. Tried it today and it makes such a difference. Also a very relaxing way to work on your stroke :-) I found the idea of pouncing onto the catch and also thinking about the paddle gripping the water really useful. Do you have more videos in the pipeline? I'm particularly interested in guidance on how to apply power to the stroke.

[@supboardguide]

So glad you found it helpful! We're hoping to get more instructional videos out soon :)

[@matthewpaul5408]

Thank you for an informative, helpful video. Absolutely agree with your assessment that one style of stroke cannot possibly fit all. I will certainly be concentrating more on the catch and carrying out this drill. Nice work, look forward to further videos and tips.

[@jasonhawkins2717]

Fantastic video, keep it simple, understand the principles and enjoy the beauty of paddling in your own unique style

[@Scottishphil33]

Great video, and you explained the process in a way I can understand. Looking forward to trying out your advice!

[@markhansen8633]

Found footage useful and relevant. Thinking about my stroke more now, using the info presented. A good watch

[@tinachang2657]

Thank you!

[@kasiap5165]

Thank you ;)

[@alexandergrall1003]

Fantastic how you show it….

[@SaltBushCity]

Liberating us from the tyranny of KZbin.. 😀👍❤. Could all do with some of that

[@dallasallison8164]

I’d like tips for the non dominant side. Does it make sense to shorten my stroke length slightly? At least until I even it out? Catching beautifully on my dominant side.

[@kaymanuel7256]

Hi there. I am 5'2" and have been paddling for about 3 years. However, although I understand the perfect catch, I find if my paddle goes right in at the nose I am leaning right over to the point where I am off balance as I am so short, also sometimes I don't have the strength to follow the pull through from the nose in the ocean bays where I paddleboard.. hope this makes sense!

[@billdawes123]

@kaymanuel7266 Hi, yes for sure, I totally understand what you're saying. Don't worry about trying to get the paddle in up at the nose. What matters is simply getting the paddle in nice and far forward. But no further forward than is comfortable for your own personal biomechanics. As long as the paddle blade is entering the water with a positive catch angle, you are doing it right. Hope this helps!?

[@kaymanuel7256]

@@billdawes123 Thanks for the help! I understand what you're saying ... Will practice that

[@matiasfaundez649]

That Nixy carbon paddle has been in my mind to buy it. Has anyone had any experience with it?

[@christinespringthorpe8475]

Thank you. Very weird explained and demonstrated

[@johntraynor2517]

Some very good guidance and points made. However, it’s easy to lose attention. This 20 minute video could have been half that length. Repetitive instructions are ok, but this is over repetition.

[@martin.feuchtwanger]

I guess your body type is one with no core strength; you seem to use your crunch for the catch, your arms for the power, and your extension for the release?

[@billdawes123]

Some astute observations! I'll try and explain., This vid is very much about the exercise to improve your catch, which matters whatever happens in the rest of your stroke. By 'no core strength' I assume you are basing that on the fact that I am not using my obliques to put any twist into the stroke. This is simply because that is phase two. If you start engaging the obliques before the blade is caught, you'll end up with a sliding catch and you're wasting power. In normal paddling, if I am doing a twist-based stroke then I will fire the obliques exactly as I feel the paddle catch - which is why it is so vital that you really really understand your catch. (Also, the 'twist stroke' is just one of several different ways you can engage the core muscles. Plenty of top paddlers don't show any visible twist, but are still fully engaging their core (which is many more muscles than just the obliques). The nordic/thrust stroke core engagement for example is completely different - but it is still equally vital that the core action doesn't happen until the blade has caught). Hope that makes sense. And with the release, yes, in this vid I'm doing the 'Tahitian' style of release, straight out and done with the core muscles (the extension as you call it), rather than the arm work required for the more out-wide feathered 'Hawaiian' release. It suits the exercise better. But again, it's horses for courses. I'll do the Hawaiian release when I'm going upwind, for sure. Both release styles are equally valid. The more different tricks you have in your toolbox, the more it can help your paddling. As for the power phase, I'm most certainly not using my arms, it's all coming from the back and core. But again, I'm not really attempting to show the power phase in full action here, it's just about focussing in on the catch. Again, wherever you get your power from, be it quads, glutes, lower back, upper back or wherever, getting your catch right should still be a vital part of your training and practice. If your catch isn't perfect then everything after it is compromised. (Likewise, I would not normally advocate paddling with your head down, but when you're working on your catch you have to be able to see what is going on! When you have really learned to feel and hear your catch and can get it right pretty much every time then you can paddle head up. ) Hope this helps!

[@martin.feuchtwanger]

​@@billdawes123 Thanks for the quick and lengthy reply, Bill. I wasn't talking about obliques/rotation at all, though i agree they do play a part in good stroke. I'm basing my observations on what i see from 13:05 to 14:50. I see you bend down (crunch) during your catch, i see your upper body virtually motionless during your power phase, then i see you straighten up (extension) during your release. BTW, i have a strong kayaking background, some canoeing, and a little SUPing. I spend some time analyzing different instructional and racing videos of double- and single-bladed paddling. I notice two or three distinct styles -- w.r.t. use of crunch and extension -- of single-blade paddling. I never hear about it, i just observe it: 1. Arms used for catch, torso crunch used for power, arms and torso extension used during release. This style is prevalent among bent-paddle sports (SUP and outrigger canoe). 2. Torso crunch used for catch, torso extension used for power, arms used during release. This style is prevalent among straight-paddle sports (dragon boat and “normal” canoe). 3. No torso crunch or extension, arms do it all. This seems to be the style of J Puakea who says crunching causes the boat to jerk backwards. 4. Your style 13:05 to 14:50, as i have described. In all the above, i’m ignoring torso rotation which i know is useful (i am a kayaker). One take away, so far, is i need to research 'Tahitian' vs 'Hawaiian' styles of release; i’ve never given much thought to release.

[@billdawes123]

@@martin.feuchtwanger Nice to meet another paddle-observer! Like you, I've learned everything about the stroke from observing. Hours of study of paddlers, then going out and trying to work out what they are doing on the water, which muscles are actually firing to achieve that paddling effect. Then back to the vid to cross check etc. It's the only way to really get inside it. And as you say, there are multiple different ways of achieving the stroke. I will be doing some more vids on this soon so I don't want to spend hours writing about it just now. However, with regard to this vid - in 13.05 - 14.50, all I am doing there is the catch drill. That isn't paddling. All I am focussing on is finding that perfect catch. Everything else after that is just following through, I'm not putting any power into the stroke or even thinking about the release. So don't over-analyse that part of the vid. (Having said that, it is a valid style of paddling (without such big gaps between strokes of course!), because it's essentially all gravity-powered. There is virtually no body effort involved, other than for the extension. People get all obsessed about using the core and yes its great, but gravity power is even more efficient! But that's another topic.) And yeah, the Hawaiian release vs Tahiitan release - that's not standardised terminology unfortunately(indeed that's a real problem throughout SUP, we are badly lacking in any sort of standardised terminology!) But you will find plenty of references to the two different styles, albeit under a variety of names. The 'Tahiitian release' has been analogised very elegantly (by Dave Kalama I think it was), as a release action akin to drawing your sword out of its scabbard. And it means a whole lot less body movement, basically. Not so great for upwind when feathering is obviously desirable. But, particularly for higher cadence paddling, the significant reduction in how far the paddle has to travel really helps.