5 Tips to Improve Your SUP Stroke

In stand-up paddleboarding (SUP), mastering a good paddle stroke is essential for progress and better results. Many elite athletes emphasize that the paddle stroke is one of the most important aspects to master. We've gathered advice from several SUP experts, including Mo Freitas, Slater Trout, Lina Augaitis, Connor Baxter, Dan Gavere, Kai Lenny, Chuck Patterson, Casper Steinfath, Candice Appleby, and Annabel Anderson.

References: SUP Connect

1. Choose the right paddle for you

Finding a paddle that fits your body shape, both in terms of length and blade size, is crucial. A paddle that is too long or too short, or one with an inappropriate blade, can hinder your performance and even lead to injury.

“Have a paddle that fits you perfectly (use a “shaka” over your head to measure the correct length, as I don’t like my shoulder pinched).” – Kai Lenny
“Make sure you have the right blade size, be kind to yourself.” – Annabel Anderson

2. Adopt a proper posture

Maintaining good posture is essential to avoid injury and stay stable. Keep your back relatively straight, bending at the hips rather than arching your back.

“Maintain good body posture, an upright posture, bend at the hips and don’t over-arch your back.” – Casper Steinfath
“It’s all about the legs, not the curve of the back.” – Connor Baxter

3. Relax your grip

Avoid gripping your paddle handle too tightly. Loosening your grip will improve your reach and save energy when paddling.

“Relax your grip (make the “ok” symbol) and it will help you get a better reach.” – Dan Gavere

4. Extend your reach

A key element to a good paddle stroke is maximizing your reach with each stroke. Use your body rotation, core, and legs to reach a few extra inches.

“Extend your arm as far as possible. The further you can reach, the better your reach will be.” – Mo Freitas
“Lean your body weight forward to enter the stroke, use your weight and leverage to pull yourself up.” – Connor Baxter

5. Follow Jim Terrell's principles

Jim Terrell of Quickblade Paddles (also a four-time Olympian) defined four broad, industry-recognized principles of the paddle stroke. These principles have guided and influenced some of the world's best paddlers. They are: the "attack phase," the "power phase," the "release phase," and the "recovery phase."

Lina Augaitis summarizes these four phases for us:

• Catch Phase : Push the blade completely into the water.

• Power Phase : Lean your body weight into the movement to generate maximum power.

• Exit Phase : Pull the blade back to or just behind your feet—but not too far back.

• Recovery Phase : Keep the blade close to the water during the return.