While a rocket-propelled or chariot-style surfboard and dolphin setup would be nice, we're stuck using our arms and shoulders to paddle and catch waves. But how exactly does one paddle properly?

At Go Surf, we teach you to perform a freestroke or Aussie crawl motion while lying on your surfboard. We also believe that paddling is a fundamental part of surfing, and it's crucial to get it right in order to catch waves and ride them successfully.

With that in mind, this article is all about why surfboard paddling matters, how to paddle better, exercises for improved paddling and more.

Let's 'dive' right in!

Why paddling properly matters

Paddling correctly and efficiently is key to successful surfing, as it directly influences your wave-catching ability.

Good paddling technique allows you to reach the lineup or takeoff zone faster, paddle into waves easier and avoid oncoming waves or other surfers who might be on a collision course with you and your board.

Furthermore, proper paddle technique helps preserve your energy and endurance in the water, enabling you to enjoy longer and more rewarding surf sessions as a beginner surfer - no matter your age!

Paddling into the lineup vs. paddling for breaking waves

Paddling into the lineup and paddling for breaking waves are two different things - each requiring a different paddling technique in terms of rhythm and effort.

When paddling into the lineup, your goal is to get past the whitewash to the area where surfers wait for waves to form and break (known as the lineup or takeoff zone).

This style of paddling feels more like a long distance race, not a sprint. It requires you to begin paddling with a steady, rhythmic technique that is sustainable over a longer period.

Keeping your head up and looking forward, you should use long, deep arm strokes, pulling the water towards you and propelling yourself forward.

In contrast, paddling for a wave is a sprint.

You see the wave you want to ride, you paddle as hard and as fast as you can to match the speed of the wave. It's a burst of energy that requires quick arm movements.

In saying that, many beginner surfers equate splashing the water's surface area with proper technique. The truth is that catching waves is all about an intense but controlled paddle stroke.

In this case, your strokes are shorter, more explosive and with a higher rate.

5 steps for proper paddling technique

Step 1: Position yourself correctly on the board

First off, ensure that you're lying on the appropriate beginner surfboard with your chest roughly at the middle of the board - the sweet spot. Your feet should be hanging off the tail end slightly. This positioning provides the optimal balance, allowing for easier and more efficient paddling.

Step 2: Placement

Next, when you're ready to paddle, extend one arm forward reaching into the water, fingers almost touching and palm facing downwards. Imagine you're trying to grab a big handful of water.

Step 3: Stroke

Once your arm is fully extended and immersed in water, pull it towards you in one motion - start with a pull close to the board, then arc outwards and back in towards your hips. This is your power stroke. It's like performing a swimming freestyle stroke, but while lying flat.

Step 4: Recovery

After your hand passes your hip, lift your arm out of the water and bring it back to the start position. The key here is to keep your elbow high and your hand loose and relaxed.

Step 5: Alternate

As one arm is returning to the start position, the other should be beginning its stroke. It's all about synchronisation and balance. By alternating your arms in a steady rhythm, you'll be able to maintain momentum and glide through the water.

Remember, practice makes perfect. So don't get discouraged if you don't get it perfectly right the first time. The more time you spend in the water practising your paddle technique either alone, with friends or with Go Surf, the more natural it'll become.

Top training tips for improving paddle power

If you want to give yourself an edge and make paddling feel less like a workout, the following exercises can help you develop the muscles used in surfing and paddling.

Swimming

Swimming is fantastic exercise for building upper body strength and endurance. It's also excellent for improving your breathing technique, which is crucial for successful paddling.

Pull-ups

Pull-ups are great for strengthening your core, back and arm muscles. They somewhat mimic the action of paddling, making them an ideal exercise for surfers.

Paddleboarding

Paddleboarding is an excellent way to simulate paddling movements. It can help develop your paddle power and endurance while also improving your balance and stability.

Yoga

Yoga is a full-body workout that builds strength, flexibility and balance. Its low-impact nature is perfect for surfers as it helps to prevent injuries and improve overall fitness for paddling.

Push ups

Push-ups are another fantastic exercise for building upper body strength, particularly in the shoulders and arms. They help develop the explosive power needed for paddling into waves.

Planks

Planks are ideal for strengthening your core, which plays a crucial role in stabilising your body while paddling. The more stable you are on the board, the more efficient and powerful your paddling will be.

BONUS: tips for paddling like a pro

Tip #1 / Keep your back slightly arched and your upper chest off the board

Laying so flat that your chin is touching the deck of the board makes paddling more difficult.

Not only does it hinder your range of motion, but it also makes it harder to generate power from your stroke. Watch how the more experienced surfers paddle: they arch their back ever so slightly and lift their chest off the board.

This position allows for better arm extension and more powerful strokes.

Tip #2 / Rotate your entire shoulder on each stroke instead of simply reaching with your arm

Ever seen how Olympic rowers paddle?

That's the same principle you want to apply while surfing. Instead of just moving your arms back and forth, try rotating your whole shoulder on each stroke.

This movement engages more muscles in your upper body, making for more powerful strokes.

Tip #3 / Ensure your fingers are close together, but not totally closed

While it may seem logical to paddle with your fingers closed, it's not the most efficient way to move through the water.

According to scientists from the University of Toulouse (France), Duke University (USA), and the University of Pretoria (South Africa), closing your fingers doesn't result in a higher paddle efficiency, only a larger force exerted on your hands and arms. And while it may seem counterintuitive to paddle with a fork and not an oar, the data proves it to be more effective.

Tip #4 / Kick your legs if you need an extra burst of power to catch a wave

Finally, if you're struggling to catch waves, don't hesitate to use your legs to kick harder while paddling.

This technique can give you that extra speed and push needed to make it onto the wave. Just remember to keep your upper body relaxed and focused on smooth strokes as you kick.

Final thoughts

And there you have it, fellow waveriders! A comprehensive tutorial on the art of paddling on a surfboard. Because let's face it... flapping about in the water like a confused seagull trying to take off isn't the look we're aiming for here!

Start in chest-deep water, keep in mind that practice makes perfect and remember that even the gnarliest paddlers in pro surfing (looking at you, Jack) started somewhere.

To learn from the local pros, book a lesson with the team at Go Surf Perth.