In addition to physical strength, good paddling requires coordination, endurance, and proper breathing technique to improve performance in the water

Paddling is one of the most underrated techniques in surfing, but it is crucial: a powerful and efficient paddle allows you to reach waves faster, position yourself correctly, and ultimately catch the wave at the right time. Not only that: in addition to allowing you to “catch” more waves, it also helps you conserve energy for the rest of the surfing session.

Paddling is a matter of strength, technique, endurance and coordination. For this, in addition to knowledge of the basics of surfing, you need good physical condition, which allows you to paddle effectively. So let’s see what the technique is and what exercises are best suited to improve this fundamental.

How to perform an efficient paddling

Paddling involves various muscle groups in the body, including the lats, deltoids, triceps and core. Good paddling begins with the correct body position on the board: head lifted, chest slightly elevated, and legs relaxed on the board. Correct body position improves the efficiency of the action, helps maintain balance and prevent premature fatigue.

The ideal position on the board varies slightly depending on the length of the board and the water conditions, but there are some general guidelines to follow. First, the body should be centered lengthwise on the board. The head and chest should be just lifted, with the shoulders open and the hands moving fluidly and in a coordinated manner to move in and out of the water while paddling.

A common mistake is to position yourself too far back on the board: this causes the front of the board to lift up, which increases drag. Conversely, positioning yourself too far forward can cause the bow to sink: the board then becomes unstable and difficult to control. Finding the right balance takes a lot of practice: understanding how the board responds to body movements can help us adjust the position accordingly.

The stroke should be long and fluid, with the fingers of the hands together. The arms should move in an alternating action, entering the water with the fingers first and pulling hard along the sides. Coordinating breathing and movements is essential to maintain a steady rhythm and avoid tiring too quickly.

The legs should be aligned with the board, avoiding crossing the feet or keeping them too close to the edges of the board, which could compromise stability.

Your gaze should always be facing forward, in the direction you want to go. This helps maintain good posture and allows you to anticipate incoming waves, preparing to catch the right wave at the right time.

Read also: Fitness and Surfing: Which Muscles Work When You Ride the Waves?

Paddling in surfing: breathing is key!

Technique aside, it is important to breathe correctly during paddling. There are several breathing methods that can help improve performance, reduce fatigue, and maintain a steady pace while paddling.

One of the most effective techniques is diaphragmatic breathing, which involves using the diaphragm to inhale and exhale. This type of breathing allows you to increase oxygen intake and reduce stress. To practice diaphragmatic breathing, one should lie down on a flat surface, place one hand on the chest and the other on the abdomen, and inhale deeply through the nose, making the abdomen rise while the chest remains still, and then exhale slowly through the mouth. Practicing yoga or even consulting a singing teacher can help you learn the technique correctly.

Another useful technique is alternate nostril breathing, also known as Nadi Shodhana. This practice, originating in yoga, helps balance the left and right sides of the brain, promoting a sense of calm and concentration. Sitting in a comfortable position, one should alternate breathing first with one nostril, then the other, for a few minutes.

Square Breathing, or Box Breathing, very effective for managing stress and maintaining concentration, with inhaling for a count of four, holding the breath for another four, exhaling for four and then holding again for four.

How to improve power, speed and endurance in paddling

To improve speed and endurance in paddling, there are several techniques and exercises that can help achieve this goal, involving both specific workouts and targeted exercises.

One of the most effective workouts for improving endurance is interval training (HIIT), which can be adapted for paddling in the surf, a type of workout that involves periods of intense activity alternating with periods of active recovery. For example, you can paddle at full intensity for 30 seconds, followed by 30 seconds of slow paddling to recover.

Another effective method is pyramid training, which involves gradually increasing the intensity of exercise and then gradually reducing it. This type of training helps the body handle fatigue better and improve overall endurance.

To increase paddling power in the surf, it is very helpful to incorporate specific strength and endurance exercises into your training routine. The plank, for example, is one of the most effective exercises for strengthening the core, which is essential for maintaining good posture while paddling, while the squat jump helps improve leg strength and the power needed for pushing through the water. Start from a classic squat position and jump up, trying to reach as high as possible.

Burpees are another great exercise: they actually improve cardiovascular endurance and muscle strength. Traditional squats and their variations (such as push-ups on balance boards) help strengthen arms, shoulders and pectorals, key muscles for powerful paddling.

Finally, training in the pool is one of the most effective ways to improve paddling technique in surfing. The water provides a controlled environment where you can focus on specific aspects of technique and endurance.

Read also: Step-by-Step Guide to Catching the Perfect Wave While Surfing

In conclusion

Paddling is an underestimated but paramount surfing technique: knowing how to paddle correctly not only allows you to catch more waves, but also saves valuable energy throughout the session.

Efficient paddling requires correct body position, good muscle strength and knowledge of breathing techniques.

Specific exercises, such as planks, burpees and interval training, along with pool practice, help to

After all, paddling is not just about technique, but about harmony between body and mind, between power and control.

And you, are you ready to perfect your paddling and dominate the waves with elegance and strength? If you want to learn all about surfing technique, we are waiting for you at our surf school in Fuerteventura: in addition to learning the art of riding the waves, you can make friends with other surfing enthusiasts like you.

Takeaways

• Paddling is critical in surfing because it allows you to reach waves faster, position yourself correctly and catch the wave at the right time, as well as conserve energy for the rest of the session;
• Good paddling involves various muscle groups and begins with proper body position on the board. The head should be raised, the chest slightly elevated, and the legs relaxed on the board. The position should be balanced to avoid lifting the front of the board or sinking the bow;
• Diaphragmatic breathing and other techniques such as alternate nostril breathing and square breathing are essential to maintain a steady rhythm and reduce fatigue during paddling;
• Specific exercises such as interval training (HIIT), pyramid training, planking, burpees, and pool swimming can improve power, speed, and endurance in paddling, helping to strengthen key muscles and improve overall technique.

FAQ

What are the key elements of good paddling in surfing?

Good paddling in surfing requires coordination, endurance, physical strength and proper breathing technique. Maintaining a correct position on the board is essential to maximize efficiency and conserve energy.

Why is paddling so important in surfing?

Paddling is critical because it allows you to reach waves faster, position yourself correctly and catch the wave at the right time. Efficient paddling also helps conserve energy for the rest of the surf session.

What is the correct technique for efficient paddling?

Proper technique for efficient paddling includes a body position centered on the board with the head raised and the chest slightly elevated. The arms should move alternately, with a long, fluid stroke, while the legs should be aligned with the board.