Nordic stroke The five phases of the SUP paddling cycle

Nordic stroke - The five phases of the SUP paddling cycle

In this video you will get a brief introduction to the performance-oriented Nordic Stroke paddling technique and how we can paddle more efficiently by using our body weight and gravity to propel our paddleboard.

Background

This method has primarily emerged as a result of research and development in cross-country skiing, as this activity has been shown to be most similar to SUP, both in terms of standing position, use of body weight, same muscle groups, muscle activation and movement frequency/pace.

The five phases of the paddling cycle

In order to explain how the technique works simply, we first need to know the 5 different phases of the SUP paddling cycle. We have named these in the following order: preparation, grip, impulse, completion and return.

Preparation

The first phase is "Preparation". This is when we stabilize and prepare the body before inserting the paddle blade, to get the most efficient power transfer possible. "Preparation" is when the paddle blade is in its outermost position in front of the body and about 10 cm above the surface.

Grip

The next phase is "Grip". This means when we insert the paddle blade into the water so that it "sticks" where it is inserted. In this way, during the "impulse phase" we can pull the board towards the paddle with our body and thereby move both ourselves and the board forward. "Grip" is when the blade is just above the surface in front of the feet until the blade is completely submerged and still in front of the feet.

Impulse generation

The third phase is "Impulse". It is in this phase that we can create the most power and therefore speed. This is where the paddle produces the most effect when we pull forward. "Impulse" is when the blade is completely underwater in front of the feet until it is behind the feet and still underwater.

Termination

The next last phase is "Finishing". "Finishing" means that we lift the paddle blade out of the water as smoothly as possible without losing speed. "Finishing" is when the blade is completely under the water behind the feet until it is completely out of the water behind the feet.

Return

The fifth and final phase is "Return". This means when we bring or rather swing the paddle blade forward towards the next "preparation" as quickly as possible. It is during this phase that we recover but also the phase where we lose speed. "Return" is when the paddle blade is completely above the water behind the feet until it is in position for the next "preparation".

There is so much more to say about these phases and how we can practice and streamline each of them. We will be continuously adding new videos here at Kona Academy that show you how, so stay tuned!

Train with us at Kona Academy