Paddling Stroke Technique: Unlocking Better Stroke Mechanics
Whether you're slicing through flatwater or chasing downwind runners, mastering your stroke technique is key to paddling efficiently and powerfully. Team Vaikobi athlete Jackson Borg shares his insights on getting more from every stroke - not with more effort, but with smarter mechanics.
Use your body, not just your arms
Your paddle stroke should come from your torso and legs, not your arms. Keep your paddle shaft parallel to your chest throughout the stroke and twist through using your larger muscle groups. This alignment maximises boat drive and saves your arms for when you need them.
Maintain a strong, aligned posture
From behind, your body should form a straight line from the crown of your head to your tailbone. Keep your head stable as you twist and your energy will stay directed forward. Momentum follows posture.
Integrate the legs for drive
As you pull through the water, apply gradual pressure through the heel of the foot on the same side as your blade. This leg drive should mirror the blade's movement - timed and fluid. Without it, your power output is limited.
Lean forward into the catch
Start your stroke with a slight forward lean, similar to a deadlift position. This gets your weight behind the catch for more leverage and efficiency in the water.
Perfect the exit with a 'J' path
As the paddle exits the water, guide it in a subtle 'J' curve. This avoids wrist strain and creates a smooth release with no wasted motion or upward drag.
The power of the elbow
Your stroke should finish with your elbow at shoulder height, forming a right angle with your torso. This sets you up for the next catch using your lats and back rather than just your arms.
Top hand mechanics
Your top hand should move in a clean, straight path from near your ear to your deltoid - and always match the speed of the hand in the water. Faster movement here usually means overusing your arms and compromising technique.
Adapting to conditions: flatwater vs downwind
Flat water paddling favours a smoother, slower stroke rate. Let the boat glide and only re-engage when momentum begins to fade, keeping that slight forward lean throughout.
Downwind paddling is more dynamic. You'll shift your torso more often - forward to drive down runners, back to rest and cruise. Timing and position are everything. Stay high on a wave face until it's time to slingshot forward, conserving speed and picking your line through chop.
About Jackson Borg
Jackson is a professional Ironman athlete based in Sydney, Australia. His insights on paddling technique come from years of elite-level training and competition across surf life saving and ocean paddling.
