Master Your SUP Paddle Technique for Better Efficiency and Speed
Whether you're just getting started or refining your form, understanding the four key phases of the SUP stroke, Catch, Power, Exit, and Recovery, is essential. Each phase plays a role in building an efficient, smooth, and powerful paddle stroke. Here's how to break down the 4 phases of the SUP stroke:
1. Catch
The catch is the moment your paddle blade enters the water.
✅ Reach forward comfortably without overextending.
✅ Drive the blade deep into the water before pulling.
The goal here is to engage the water fully for a strong setup and let the blade "set". Think of planting your paddle, not scooping it.
2. Power or Pull, this is where the magic happens!
This is where you generate power to move the board forward.
✅ Focus on driving yourself past the paddle, the paddle does not come to you, you go to the paddle!
✅ Keep the top hand over the bottom hand, and slightly rotate from your torso.
✅ For max efficiency, keep the paddle vertical through the stroke. A vertical paddle will ensure you paddle straight!
Finish this phase at your feet (or hip if seated), going too far back reduces glide and slows you down.
3. Exit
This is the end of your stroke.
✅ Exit at your feet, not behind them, to avoid dragging
✅ Drop your top hand down to lift the blade cleanly.
A clean exit reduces drag and sets you up for the next stroke smoothly.
4. Recovery
The paddle moves through the air back to the front.
✅ Feather the blade by turning it to face the rails as it slices forward through the air reducing wind resistance.
✅ Keep it light and relaxed, don’t rush.
A relaxed recovery helps maintain rhythm and reduces fatigue.
Remember, an efficient SUP stroke is less about muscling through and more about technique.
Nail these phases and you'll paddle faster, farther, and with less effort.
MASTER THE 4 PHASES OF THE SUP STROKE
