8 technique exercises that will make you faster on SUP!
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8 technique exercises that will make you faster on SUP
Do you feel like you're paddling hard but not getting the speed you expect? As an experienced SUP paddler, you know that technique is the key to efficiency on the water, but truly honing your paddling technique requires structured training and the right focus.
With over 18 years of experience in the SUP industry, we at Kona Sports have seen how small technical adjustments can result in dramatic improvements in speed and efficiency. The difference between just "getting ahead" and truly gliding through the water often lies in the details that many paddlers miss.
In this guide, we present 8 systematic technique exercises designed to improve your SUP technique step by step. Each exercise focuses on specific aspects of paddling technique – from basic body position to advanced power transfer techniques.
The exercises are structured to build on each other, from efficiency and form to speed and power, and finally advanced techniques used by top active paddlers. You also get a complete home training program and methods to measure your progress.
Our Scandinavian design philosophy – uniting body, movement and gear – also applies to the technique. Proper SUP technique is not just about paddling faster, but about creating harmony between your body, paddle and board for optimal performance.
Stand up people. Stand up life. Let's take your paddling technique to the next level.
Table of contents
- Basic paddling technique
- Exercise 1-3: Efficiency & form
- Exercise 4-6: Speed & Power
- Exercise 7-8: Advanced technique
- Home workout program
- Measure your progress
- Pro tips & tricks
- Frequently Asked Questions About SUP Technology
Basic paddling technique
Before we get into the specific exercises, it's important to understand the basic principles of effective SUP technique. Even experienced paddlers can benefit from going back to the basics.
Body position and balance
Proper body position is the foundation of all effective paddling technique. Stand with your feet parallel, about shoulder-width apart, with soft knees and a straight back. Your weight should be centered over the middle of the paddle, not too far forward or back.
The core muscles act as your power source and stabilizer. A strong, engaged core allows you to rotate efficiently and transfer power from your legs and hips through your torso to the paddle.
Your gaze should be directed forward towards the horizon, not down at the board. This helps with balance and directional control, and makes paddling more natural and relaxed.
Paddle hold and grip
Hold the paddle with one hand on the top (handle) and the other hand about 75-80 cm down the shaft. The exact distance depends on your height and the design of the paddle, but the rule of thumb is that your lower hand should be about shoulder height when the paddle is on the ground.
The grip should be firm but not cramped. Hold the paddle as if you were holding a bird – firm enough so it doesn’t fly away, soft enough so it doesn’t hurt it.
Switch hands regularly (every 3-6 strokes) to maintain a straight course and even load on the body. This is called side switching and should become a natural part of your paddling technique.
Basic paddle strokes
An effective paddle stroke consists of three phases: grip, power, and release. Each of these phases is critical for maximum efficiency.
The catch phase: Reach the paddle forward and lower the blade vertically into the water as close to the nose of the board as possible without losing balance.
Power phase: Pull the paddle straight back parallel to the board while rotating from the torso and hips. The blade should remain vertical throughout the power phase.
Exit phase: Lift the paddle out of the water when it reaches hip level. Continuing further back will only create waves and slow the board.
Exercise 1-3: Efficiency & form
These three exercises focus on building a solid technical foundation with an emphasis on proper form and maximum efficiency from each paddle stroke.
Exercise 1: Slow-motion paddling
This exercise trains muscle memory and perfect form through extremely slow paddling.
Step 1: Start paddling at an extremely slow speed – take a stroke every 5 seconds. Focus completely on perfect form in each phase.
Step 2: Concentrate on the blade going vertically into the water when catching, not diagonally. Feel how the water is "caught" by the entire blade surface.
Step 3: During the power phase, focus on rotating from your hips and core rather than just using your arms. Your upper arm should remain relatively straight.
Step 4: Practice the exit phase by consciously lifting the paddle as it reaches your hips. Resist the impulse to "push" the water backward.
Step 5: Perform 10-15 paddle strokes per side at this extremely slow pace. Gradually build up to normal speed while maintaining perfect form.
Exercise 2: One-arm paddling
This exercise isolates each arm and improves balance and core strength while verifying proper rotation.
Step 1: Hold the paddle with only one hand on the handle and let the other arm hang relaxed at your side.
Step 2: Paddle with one arm only for 20-30 seconds. Focus on using trunk rotation to generate power instead of just arm strength.
Step 3: Notice how your body naturally compensates through increased rotation and trunk activation to maintain balance.
Step 4: Switch to the other arm and repeat. Compare strength and coordination between sides.
Step 5: Finish with normal two-handed paddling and feel how much more natural trunk rotation feels after the isolation training.
Exercise 3: Track stability and directional control
This exercise develops the ability to paddle straight and efficiently without wasting energy on directional corrections.
Step 1: Choose a reference point far ahead (tree, farm or building) and try to paddle straight towards it.
Step 2: Paddle 10 strokes on one side without switching. Note how much the board veers off course.
Step 3: Experiment with paddle placement. Paddle closer/further from the board center line and notice the effect on direction.
Step 4: Practice correcting direction with small adjustments in paddle angle rather than completely extra paddle strokes on the opposite side.
Step 5: The goal is to be able to paddle 20+ strokes on the same side while maintaining a nearly straight course.
Exercise 4-6: Speed & Power
These exercises focus on developing explosive power and the ability to maintain high speed over time.
Exercise 4: Sprint intervals with technique focus
This exercise combines speed training with maintained technical quality under high intensity.
Step 1: Warm up with 5 minutes of easy paddling to prepare the muscles and establish basic technique.
Step 2: Sprint for 30 seconds at maximum effort, but focus on maintaining proper form. Count the number of strokes.
Step 3: Rest for 90 seconds at very light paddling or stationary to fully recover.
Step 4: Repeat the sprint-rest cycle 5-8 times. Try to maintain the same number of paddle strokes per sprint to ensure consistent technique.
Step 5: After each sprint, reflect on which technical elements disappeared first during fatigue and focus on these next time.
Exercise 5: Powerful catch training
This exercise develops explosive power in the catch phase, which is critical for speed.
Step 1: Focus only on the catch phase. Place the paddle in the water with an excessively powerful, fast movement.
Step 2: Imagine yourself "grabbing" the water and pulling the board forward towards the paddle rather than pushing the water backwards.
Step 3: Exaggerate the catch motion for 20 strokes, then return to normal technique for 20 strokes. Notice the difference in response.
Step 4: Combine a powerful catch with explosive rotation from the core. Your entire torso should be "locked" to the paddle during the catch.
Step 5: Gradually integrate this powerful catch into normal paddling without losing flow and rhythm.
Exercise 6: Power-endurance pyramids
This exercise builds the ability to maintain high force over longer periods of time.
Step 1: Paddle for 1 minute at 70% of max intensity focusing on powerful, deep paddle strokes.
Step 2: Increase to 2 minutes at 80% intensity. Count strokes to maintain a steady rhythm.
Step 3: Continue to 3 minutes at 85% intensity, then down to 2 minutes at 80% and finish with 1 minute at 70%.
Step 4: Rest 3-5 minutes between each pyramid set with light paddling.
Step 5: Complete 2-3 complete pyramids. Focus on not compromising technique even as the intensity increases.
Exercise 7-8: Advanced technique
These advanced exercises introduce techniques used by competitive paddlers for maximum efficiency.
Exercise 7: Rudder strokes and steering
This exercise teaches you advanced steering techniques that minimize speed loss during directional corrections.
Step 1: Learn basic rudder strokes: At the end of a normal paddle stroke, rotate the paddle 45 degrees and use it as a rudder for 1-2 seconds.
Step 2: Practice the sweep stroke: Instead of a straight paddle stroke, make a wide arc from nose to tail on the opposite side from the desired turn direction.
Step 3: Combine techniques: Use subtle rudder adjustments for small corrections and sweep strokes for larger turns.
Step 4: Practice bow rudder: Place the paddle in the water in front of you on the side you want to turn and let the water flow turn the board.
Step 5: Integrate all steering techniques into fluid paddling where you can correct direction without losing momentum.
Exercise 8: Brace and recovery techniques
This exercise develops advanced balance techniques that allow for more aggressive paddling without the risk of falling.
Step 1: Learn to low brace: When you lose balance to the side, place the paddle blade flat on the water surface and push down for support.
Step 2: Practice high brace: For greater balance problems, place the paddle higher with the blade facing down and pull yourself back to balance.
Step 3: Practice sweep-to-brace combinations: When a steering movement creates instability, transition directly to the brace to restore balance.
Step 4: Practice recovery while moving: Deliberately create small balance problems while paddling and practice recovering without stopping.
Step 5: Combine with aggressive paddling: Paddle at the edge of your comfort zone and use brace techniques for safety.
Home workout program
To get the maximum benefit from these technique exercises, you need a structured training program that progressively develops your ability.
Weekly structure for technology development
Monday and Wednesday: Focus on exercises 1-3 (Efficiency & Form). Perform each exercise for 10-15 minutes with a high focus on quality over quantity.
Tuesday and Thursday: Practice exercises 4-6 (Speed & Power). These sessions are more intense so ensure adequate warm-up and recovery.
Friday: Advanced Techniques (Exercises 7-8). These techniques require mental focus so practice when you are alert and focused.
Saturday: Long session where you integrate all techniques into natural paddling. Focus on using the right technique for different situations.
Sunday: Rest or very light recreational paddling for recovery.
Progression over time
Week 1-2: Focus on exercises 1-3. Establish a solid foundation before moving on to more intense training.
Weeks 3-4: Introduce exercises 4-6 gradually. Start with shorter intervals and build up intensity and duration.
Week 5-6: Integrate exercises 7-8. These advanced techniques take time to develop so be patient.
Weeks 7-8: Combine all exercises in varied workouts. Focus on using the right technique for different situations and conditions.
Adaptation to Swedish conditions
During winter periods, Indoor SUP training is optimal for technique development. The controlled environment allows for intense focus on technique without distraction from weather and waves.
Summer training in Swedish conditions requires adaptation to changing weather and water conditions. Use calm mornings for technical training and more demanding conditions to test your new technique. The Swedish Life Saving Society provides valuable advice for safe training under varying Swedish conditions.
Measure your progress
Objective measurement of technology improvement is essential for continuous development and motivation.
Quantitative measurement methods
Count strokes over a set distance (e.g. 500 meters) and measure time. Improved technique should result in either fewer strokes for the same amount of time or the same number of strokes for a shorter time.
Use a GPS app or paddling computer to track speed over different distances. Measure average speed over 1km, 5km and 10km to understand your improvement over different distances.
Document what paddle stroke rates (strokes per minute) you can maintain at different intensity levels. Improved technique allows for higher rates without increased fatigue.
Qualitative evaluation methods
Filming your paddling technique from the side and back provides valuable feedback. Compare with professional paddlers or previous footage of yourself.
Subjective experience of effort at standard distances. Improved technique should make paddling feel easier at the same speed.
Feedback from other experienced paddlers who can observe your technique and provide constructive criticism.
Progression tracking
Keep a training diary where you document which exercises you have completed, technical focus points and subjective observations.
Take regular technique tests where you perform standardized exercises and measure performance. Do the same test every 2-4 weeks to track progress.
Set specific, measurable goals for your technique development, such as "reduce paddle strokes for 1 km by 5%" or "increase average speed by 0.5 km/h over a 5 km distance".
Pro tips & tricks
These advanced tips can give you that last bit of improvement and help you avoid common pitfalls.
Mental techniques for better performance
Visualize perfect technique before you get out on the water. Mental training is just as important as physical training for technique development.
Develop mantras or keywords for different technical aspects: "catch-drive-exit", "rotate-reach-recover" etc. These will help you focus during intense training.
Practice mindfulness while paddling. Notice your body position, the feel of the paddle in the water, and the sounds of nature around you. This improves body awareness and technique.
Adaptation to different conditions
In waves: Shorten your strokes and increase frequency. Focus on maintaining momentum rather than absolute power per stroke.
In headwind: Lower the croup position slightly and use more vertical paddle angle to reduce wind resistance.
Downwind: Take advantage of natural acceleration by using longer, more powerful paddle strokes as the board "surfs" the waves.
Equipment optimization for technology
The right paddle length is critical. A rule of thumb is that the paddle should be 6-10 inches taller than your height, but adjust based on your body type and paddling style.
Carbon fiber paddles provide better feedback and power transfer compared to aluminum, which can accelerate technology development for serious training paddlers.
Adjust your SUP board based on your technical goals. A narrower, longer board rewards better technique with higher speed but requires more precision.
Injury prevention
Rotate between sides regularly to avoid overuse injuries. Even if you have a "preferred side", you should train both sides equally.
Focus on warming up before intensive technique sessions. Dynamic stretches for the shoulders, core and hips prepare the body for technical training. Outdoor recreation offers excellent resources for safe exercise and injury prevention exercises.
Listen to your body and adjust training intensity based on recovery. Technique training requires mental focus that decreases when you are too tired.
Stand up people. Stand up life. By continuously improving your SUP technique, you not only deepen your performance on the water, but also your connection to the sport and nature. Every improvement in technology opens up new opportunities for exploration and personal development on the water.
Discover more training resources and technical guides here
FAQs about SUP technology
How often should I practice technique to see improvement?
For noticeable technique improvement, at least 3 training sessions per week with dedicated technique focus are recommended. Quality is more important than quantity – 30 minutes of intense technique focus is worth more than 2 hours of sloppy paddling.
Consistent training over 4-6 weeks usually yields clear results in both subjective feeling and objective measurements. Avoid training the same technical aspect every day as the muscles need recovery to build muscle memory.
Complement water training with dryland swimming at home. Many technical elements can be practiced on land, especially rotation and balance components.
What are the most common technical mistakes that slow down development?
The most common mistake is to focus on arm strength instead of core rotation. This creates early fatigue and inefficient power transfer. Consciously train to initiate each paddle stroke from the hips and core.
Many paddlers hold the paddle too close to the board or too far out, creating inefficient power direction. Experiment with different positions to find the optimal leverage for your body type.
Continuing the paddle stroke too far back is very common. When the paddle passes hip level, it mainly creates waves and resistance instead of forward propulsion.
Can I improve technique without access to open water?
Yes, Indoor SUP training can be extremely effective for technique development. The controlled environment allows for intense focus on specific technical elements without the distraction of weather and waves.
Many technical exercises can be done at home without water. Balance training, rotation exercises and paddle simulation develop muscle memory that transfers directly to water training. Kanot.com has excellent resources for paddling training that can be adapted for SUP technique.
Video analysis of your own technique is especially valuable during indoor training because you can get immediate feedback and correct mistakes before they become habits.
How do I adapt technique for racing vs recreational paddling?
Racing technology focuses on maximum efficiency and speed with higher paddle frequency and more aggressive power transfer. Each paddle stroke is optimized for speed rather than comfort.
Recreational paddling prioritizes sustainability and comfort over absolute speed. Longer, more relaxed paddle strokes with a focus on enjoying the experience rather than maximizing performance.
Learn both styles because they complement each other. Racing technique improves your efficiency even when paddling recreationally, while recreational focus helps you avoid overtraining and burnout.
What role does mental training play in SUP technique?
Mental training is as important as physical training for advanced technique development. Visualizing perfect technique before water training significantly accelerates the learning process.
Concentration and focus during training are critical. Distracted training builds bad habits that are difficult to correct later. Qualitative, focused training is always better than quantity.
Develop self-awareness of your technique through mindful paddling. Notice how each adjustment affects speed, efficiency and comfort. This awareness accelerates independent technique development.
How long does it take to develop advanced SUP technology?
Basic technique improvement is usually seen within 4-6 weeks of consistent training. Advanced techniques used by competitive paddlers can take 6-12 months to fully integrate.
Previous experience from other racket sports or paddle sports accelerates SUP technique development because many movement patterns are transferable.
The most important thing is continuous, conscious training. 30 minutes of daily focused technique training gives better results than sporadic long training sessions. Patience and perseverance are the key to long-term technique development.