Improving your power and efficiency when paddling a surfboard involves focusing on technique, strength, and endurance. Here are some key tips and exercises gathered from various sources that can help enhance your paddling performance:
Technique
- Arm Movement: Proper technique is crucial. Make sure to fully extend your arms into the water and pull through powerfully, keeping your movements smooth and continuous. High elbow positioning during the pull phase and correct hand exit near the hips can optimise stroke power and efficiency.
- Body Positioning: Lie flat on the surfboard with your body centered. Lift your chest slightly off the board to reduce drag and enable fuller, more powerful arm strokes. Your feet should be together and pointed outwards to maintain a streamlined profile.
- Breathing: Maintain a consistent breathing pattern. Inhale through your nose and exhale through your mouth to help stay calm and maintain energy during intense physical activity.
Strength and Endurance Exercises
- Surf-Specific Gym Exercises: Engage in exercises that mimic paddling movements such as TRX suspended push-ups and roll-outs. These exercises build the chest, shoulders, triceps, and core, all crucial for effective paddling.
- Pulling Movements: Include a combination of open-chain and closed-chain exercises, like bodyweight pull-ups and one-arm cable rows, which directly enhance paddling strength and endurance.
- Core and Back Endurance: Exercises that strengthen your core and back are vital. Include movements that target the posterior chain muscles like the spinal erectors and glutes. Holding these movements for long periods of time can build endurance critical for long paddling sessions.
Practice and Endurance Training
- On-Water Paddling: Nothing replaces actual paddling in the water. Try to spend as much time as possible paddling in various conditions to build endurance and familiarise yourself with different wave setups.
- Wave Watching and Timing: Understand wave patterns and practice timing your paddling to match the wave speed. This helps in catching waves more effectively and conserving energy.
Additional Tips
- Incorporate flexibility and mobility workouts to prevent injuries and ensure that your joints can handle the range of motion required for effective paddling.
- Regularly practice drills and techniques to improve your paddling efficiency, like focusing on your hand positioning and arm strokes.
Improving your paddling skills is a continuous process that involves physical conditioning, practice in the water, and attention to technique. With these strategies, you can enhance your ability to power through the water more effectively, catch more waves, and enjoy longer sessions.