Paddling Form and Function
Improve Your Paddling Technique by Training at Home
From the MKC Kayak & SUP Coach’s Notebook Series
LONG-TERM FUN!
There’s a reason we keep coming back to the water.
Out on the Hudson, the harbor, or the East River, something shifts. The noise drops away, the horizon opens, and perspective returns. The city softens. The rhythm changes.
But beyond the setting, beyond the skyline and tide, there’s something else that brings us back again and again:
The feeling of moving well.
Good kayak and stand-up paddleboarding technique isn’t just about performance—it’s about enjoyment, efficiency, and sustainability over time. When your movement improves, the experience improves—and that’s what keeps people paddling for years.
That’s what we mean by long-term fun.
Paddle Practice: Why Form Matters More Than Distance
Practice isn’t just preparation—it’s the path itself. Each paddle stroke builds not just strength, but awareness, timing, and a kind of quiet mastery that makes every session more rewarding.
As Bruce Lee described:
“Before I studied the art, a punch was just a punch and a kick just a kick. When I studied the art, a punch was no longer a punch and a kick was no longer a kick.Now that I understand the art, a punch is just a punch and a kick is just a kick.”
Paddling follows the same arc.
At first, a stroke is just a stroke. Then it becomes complicated. And then—through the right kind of paddling technique practice—it becomes simple again, grounded in much deeper understanding.
Repetition vs. Refinement in Paddling Technique
Many paddlers log years on the water. Thousands of strokes. Miles and miles
And that matters.
But without a foundation in sound paddle stroke technique, there is often a ceiling.
The body adapts—but sometimes to patterns that are only partially efficient:
- arms and shoulders taking over
- limited torso rotation
- weak connection from legs through the hips
In kayaking and SUP, one stroke follows the next—50 to 60 times per minute.
What you repeat becomes what you own. And over time, that shapes either efficiency—or limitation.
Build the Stroke: The Foundation of Efficient Paddling
Especially early in the season, it’s tempting to think in terms of distance—longer paddles, bigger routes, more mileage.
But there’s another way to approach it:
Before distance, build the stroke. Before effort, build the connection.
Efficient paddling comes from:
a clean catch ,full-body coordination,and a controlled release = glide
When those elements are in place, paddling becomes smoother, lighter, and more enjoyable.
That’s long-term fun in motion.
📓 Coach’s Notebook: Understanding the Forward Stroke
These sketches come straight from years of coaching—simple drawings used to explain movement, connection, and feel.
They’re not meant to be perfect. They’re meant to be useful. I recommend drawing them yourselves as well. Pencil to paper! A wonderful way to learn.
Master the Forward Stroke (Front-Wheel Drive)
Think of the forward stroke as front-wheel drive.
The connection happens out in front—at the catch—not by pulling from behind.
Like a pole vaulter planting the pole, that moment of connection creates everything that follows.
In paddling:
Catch = connection- paddle blade “grabs and holds“ the water
Power phase = energy transfer through whole body
Release = paddle blade exits at knee- body rotation follows through
The goal is not to pull harder—but to connect better.
Good Paddlers bring the boat or board to the well-planted paddle.
Where It All Happens:In the Boat, In the Body
People often ask: Where’s your favorite place to paddle? After all these years, the answer is still the same:
It’s in the boat or on the board. More specifically, it’s in the body in the boat or on the board—present, connected, and searching for that rhythm where the paddle enters cleanly and the whole system moves as one.
That’s where Kayak and SUP technique becomes something you can feel—not just think about.
Here’s the deal-
The precision and feeling of the Paddle- Catch can only be truly found in the water
AND
Good Body Mechanics and Form CAN and I believe, should be practiced as often as possible especially when just starting or coming back to the kayaking and/or Sup if its been awhile.
BUT
Most of us can’t get to the boathouse often enough to really and truly “install“ the nervous system coordination (often called muscle memory) to progress as efficiently as possible. Moreover, life tends to sidetrack our best intentions to practice and master new physical skills.
There is the concept of the 10,000 hours of practice to achieve mastery of a skill but that is often misunderstood .
Bruce Lee said:
“I fear not the man who has practices 10,000 kicks, but I fear the man who has practiced one kick 10,000 times.“
This implies deliberate practice with awareness on the basics.
Moreover, our strength, flexibility, and endurance can wax and wane for many reasons, not the lest of which is getting a bit older.
SO–I have a solution that works for deliberate technique practice and fitness building and maintenance.
Paddle Training Made Simple (At Home)
You don’t need a complicated system.
You need a consistent one.
One that is always accessible at home or on the road.
One that is engaging and fun
Paddle Wand Basics (Technique Day)
Paddle wand basics help develop:
- alignment
- rotation
- coordination
- full-body connection
They teach proper kayak and stand-up paddleboard technique before the paddle even enters the water.
👉 This is where you learn the stroke. (See Videos later in blog)
Strength Training for Kayak & SUP (Band Workouts)
Simple resistance band exercises build the body that supports paddling:
These movements build the foundation for efficient paddling—strength, connection, and control.
You don’t need to do all of them every time.
Start simple. Build consistency.
! IMPORTANT-HEALTH and SAFETY FIRST! -IF it has been a long time since you have done any appreciable exercise, I must advise you to see your doctor to make sure you are ok to get started. In any case, please start slow and easy. Learn the exercises. Enjoy the Process!
FORM=FUNCTION-Bring your awareness on good form. Use resistances that you can easily manage. 10 Repetitions with good form is much better than 30 sloppy ones.
Remember, I chose these basics to help you create a solid full body foundation for your kayak, surfski and SUP paddling as well as the general physicality of these sports like lifting and carrying the equipment in awkward environments. They are not meant to mimic paddling movements at this point.
Warm up a bit before you start (see Wand warm up video later in this blog). All of of these exercises are whole body exercises where the core is engaged to maintain good posture and form. Don’t let the elastics snap back , instead slow the returns to get maximum benefit.
Keep your back straight, don’t let it roll forward (hunchback style). When you do the Plank, do not let pelvis sag towards floor, keep a straight line from heels to head. Slowly count -1 mississippi, 2 mississippi, etc, etc. Breath steadily. Don’t overdue it, BUT a nice goal will be 1 minute someday. Don’t skip the Childs Pose. Its the Yin in all the Yang. Don’t hold your breath at any time. If you feel dizzy or light headed , sit or lie down and take deep breaths.
If you are quite fit , still take the time to learn and respect the exercises. Going from one exercise to the next with minimal to modest rest creates a “GIANT SET“ . It is possible to go up to 3 Proper Giant Sets in a row in less than 20 minutes. Its a super efficient full body blast. Endless modifications and additions are possible but stick with these basics until they are second nature and we will build from there in future blogs.
1. Pull (Back & Connection)
- Strengthens back and lats
- Reinforces connection from arms through torso
- Engage your core. Step further away for more resistance.
2. Press (Forward Strength)
- Builds chest and shoulder strength
- Supports forward drive and stability
- Keep the body connected—don’t let the arms take over
3. Squat (Leg Drive)
- Develops butt/leg/core strength and endurance
- Supports the base of the stroke
- Stay balanced and controlled
4. Rotation (Torso Connection)
- Builds core engagement
- Connects hips, torso, and shoulders
- Rotate as one unit—not in pieces
5. Hinge / Swing (Hip Power)
- Develops hip drive
- Supports power generation
- Think: fluid, not forced
6. Chair Press (Support Strength)
- Strengthens triceps and shoulders
- Helps with stability and transitions
- Controlled movement up and down
7. Plank (Stability)
- Builds core stability
- Supports posture and alignment
- Keep the body in one line
8. Child’s Pose (Reset & Recovery)
- Releases tension
- Restores breathing
- A simple but important reset
👉 1–3 rounds depending on time
👉 This is effective at-home paddle training for both kayaking and SUP.
Simple Equipment for Paddle Training
A basic resistance band kit is one of the easiest and most effective tools for kayak and SUP workouts.
Benefits:
- portable
- low impact
- scalable resistance
- minimal setup
You can start simple and build from there.
The gold standard of band kits is Bodylastics.
Start with a basic kit , make sure you get a good door anchor .
Vinyl coated Kettlebell’s are best for homes: Start light 8-10 lbs .
A light dumbbell , heavy book (hold with two hands) or gallon jug of water can suffice.
A Sturdy chair or bench
Simple Workouts That Actually Stick
Some is better than none.
You don’t need a full workout every time. A few minutes, one or two exercises, or a short sequence can make a real difference—especially when done consistently.
When the system is already there—on a door, ready to go—the barrier to starting drops dramatically.
You can step into a room, pick up the handles, and begin.
No travel. No setup. No hassle
Just movement.
That’s how consistency builds—and how strength and good form becomes reality.
🎥 Kayak & SUP Technique Videos
These videos are carefully designed to build really strong “muscle“ memory for proper paddling form. I have taught kayaking and SUP for 30 years. I have made a point of always having a “Beginners Mind“ and always learning and respecting paddle technique wisdom, old and new.
The MKC Staff learn and practice until we fully understand- to better help you.
As mentioned earlier, Bruce Lee was a early “mentor“ of mine although I never met him. He did not believe in any one “method“ or style being the best or the end all. He constantly learned , integrated and evolved his JEET KUNE DO Martial Art which he referred to as a “WAY“.
I try to follow this philosophy with our Kayak and SUP instruction.
I love his famous phrase:
“If nothing within you stays rigid, outward things will disclose themselves. Moving, be like water. Still, be like a mirror. Respond like an echo“
The kayaking and sup forward strokes are what most paddlers use 95-99% of the time. It is the one stroke that is never finished like a golf swing or tennis serve.
It can always be a little better.
It can be used as a moving meditation.
At its core there are some strict fundamentals- yet 90% of recreational self taught paddlers may never (yes never) know of or learn them.
Here is a chance to do so.
It may seem a little “mechanical“ at first, yet good fundamentals sets the stage for fluidity and flow at another level.
One step back to go threes steps forward
Stay the course-it is worth it
( note- I have focused on rotation style SUP stroke, as it often is more accessible for kayaker’s to learn- as it retains many kayak forward stroke fundamentals) .
There are also very effective hinge thrusting styles , that do not emphasize rotation. It is the top choice of SUP sprint racers and many distance racers these days. Seychelles video below will give a glimpse.
At MKC we teach them all and see which one works best for the student
I am also a firm believer that kayaker’s should add SUP to their paddling repertoire and vice versa . Both movement patterns are complimentary and always married by the concept of the Catch, ( the connection of paddle blade to water).
I find that alternating between the standing movement pattern of SUP with the seated movement of kayaking keeps my body better balanced in many ways.
Yet, when I get back in a well designed sea kayak or surfski in windy and choppy conditions, it is evident what is the more seaworthy vessel is (all things considered). It sometimes feels like “cheating“ 🙂
However, with wind at your back in a following sea on a good SUP (downwinding) where you are surfing as much as padding —–well lets just say—that’s special.
Paddle Wand Basics*
Kayak to SUP Technique Transfer*
World-Class Technique (Slow It Down)
Watch:
Lisa Carrington (slow motionkayak technique)
Elite SUP Paddler Seychelle Technique
Look for:
- clean catch
- body connection
- rhythm and glide
The craft may differ—but the principles are shared.
And
THE TAO OF JEET KUNE DO by Bruce Lee
*The “Wand“ in the videos is simply a 48inch long 3/4 inch diameter wooden dowel painted blue with some white tape put in the center. The wooden dowel (pretty easy to find in hardware stores, home depot, lowes) and a piece of tape in the middle is enough. PVC T-handles are nice but I now prefer Tennis balls sliced open a bit can also go on ends as hand holds. The are sold pre-sliced in four packs to be put on walker legs.
I will show you how it really gets things going in next blog.
The Goal: Smooth, Efficient, Enjoyable Paddling
You don’t need perfect sessions.
You need consistent ones.
Build the connection.
Refine the movement.
Let the body learn.
And over time:
The stroke becomes lighter.
The rhythm appears.
The glide improves
David Lee Roth -NY Harbor
That’s LONG-TERM FUN!