Mia Yoursurfwave
If you’re new to surfing, you’ve probably realized that a big chunk of your time isn’t actually spent riding waves—it’s paddling! And trust me, that part is more than just a warm-up. It’s the engine that gets you to the waves and helps you catch them. So, if you’re looking to boost your performance, paddle power drills are where it’s at.
Let’s dive into 12 effective drills that’ll have you paddling stronger, longer, and smarter. But first, let’s talk about why this matters so much.
Why Paddle Strength Matters in Surfing
Paddling isn’t just about moving forward—it’s about speed, timing, and stamina. Whether you’re charging toward a wave or escaping a closeout, your paddle power can make or break your surf session.
Strong paddling helps you:
- Get into position faster
- Catch more waves
- Avoid wipeouts
- Conserve energy for actual surfing
Check out these beginner tips at Your Surf Wave Beginner Guide to get more insights on surf prep.
Understanding the Basics of Paddle Mechanics
Before we jump into the drills, it’s important to get a handle on how paddling works. Technique is just as important as strength.
Key Muscles Used in Surf Paddling
You’ll primarily use:
- Lats (those big back muscles)
- Shoulders and deltoids
- Triceps
- Core muscles
- Lower back
Training these areas specifically helps build surf fitness (see here).
Common Paddle Mistakes Beginners Make
Some common no-no’s:
- Windmilling your arms
- Not engaging your core
- Arched neck or strained posture
- Letting elbows dip too low
Fixing form early on saves you a lot of unnecessary fatigue.
Preparation Before Practicing Paddle Drills
Warm-Up Routine for Shoulder and Back
A quick 5-minute routine:
- Arm swings (30 sec)
- Shoulder circles (30 sec forward/back)
- Cat-cow stretches (1 min)
- Band pull-aparts (2 sets of 15)
Recommended Gear for Paddle Training
To get the most from your drills, consider:
- Resistance bands
- Balance board
- Small weights or ankle straps
- Pool access or swim fins
You can also explore surf gear recommendations here.
Top 12 Paddle Power Drills for New Surfers
Time to get into the good stuff. These drills mix dry land and water-based workouts so you can improve paddle strength wherever you are—even if you’re landlocked!
1. Prone Paddling in Still Water
Ideal for muscle memory. Lie on your board in calm water and focus on long, even strokes. Great for beginners.
2. Resistance Band Paddle Simulation
Attach bands to a stable surface and mimic the paddle motion. This builds strength and proper form.
3. Paddle Sprints in the Pool
Short bursts of max paddling across a pool (20–30 seconds). Focus on speed and drive.
4. On-Land Paddle Workouts with Exercise Ball
Lie face down on an exercise ball and simulate paddling. Engage your back and shoulders.
5. Arm Circles and Shoulder Stabilization
Great as a warm-up or cooldown. Helps prevent injuries and builds shoulder endurance.
6. Freestyle Swim Intervals
Swimming mimics paddling closely. Do 4x50m freestyle sprints with 30 seconds rest in between.
7. Paddle Burpees for Explosive Strength
Do a standard burpee, then simulate 5 paddle strokes while lying prone. Repeat.
8. Sand Crawls and Prone Position Movements
These mimic paddling on sand—tougher than it looks! Build endurance and full-body coordination.
9. Indo Board or Balance Board Training
This helps develop balance, core strength, and shoulder stability. A must for surf readiness.
10. Core Engagement with Superman Drills
Lie flat, lift arms and legs, hold for 30 seconds. Strengthens your lower back and core.
11. Paddling with Ankle Weights (Advanced)
If you’re confident, wear light ankle weights during drills to increase resistance.
12. Timed Paddle Intervals with Rest Rounds
Set a timer for 20-second intense paddles followed by 10 seconds of rest. Do 5–8 rounds.
Need more beginner-level routines? Visit Your Surf Wave: Beginner Surfing.
How Often Should You Practice These Drills?
Aim for 3 sessions a week, around 30–45 minutes each. It’s enough to build strength without overtraining. Alternate between water-based and land-based drills to keep it fresh.
Tracking Progress and Gaining Endurance
Keep a simple log:
- Drill name
- Duration or reps
- Notes on how it felt
You’ll be amazed at how fast you level up with consistency.
Complementary Training for Paddle Power
Flexibility and Mobility Work
Incorporate yoga or stretching to avoid tight shoulders and back pain. Flexibility is just as key as strength.
Surf-Focused Fitness Programs
Programs built for surfers will have better carryover than generic gym routines. Check out Your Surf Wave: Surf Fitness for more.
And if you’re stuck at home, don’t worry—there are great indoor options on home workouts and indoor exercise.
Common Beginner Questions About Paddle Training
We get it, paddle drills can feel awkward at first. But don’t overthink it! Stay consistent, focus on form, and keep that stoke alive.
Looking for more beginner-focused content? Try the Learn to Surf tag page.
Final Thoughts: Paddle Like a Pro!
Mastering your paddle power as a new surfer can feel like learning to run before you walk—but it pays off big time. With stronger, more efficient paddling, you’ll spend less time wiping out and more time riding waves.
Whether you’re hitting local surf spots or training in your backyard, these drills give you the edge. Keep progressing, stay consistent, and always make time for the fun part: surfing!
For more lifestyle and surf health tips, check out Your Surf Wave’s Surf Lifestyle and Mental Health sections.
FAQs
1. Can I build paddle strength without a surfboard?
Yes! Resistance bands, swim workouts, and even bodyweight drills mimic paddling effectively.
2. How long before I see results from these drills?
Most beginners notice improvement in 3–4 weeks with regular training.
3. Are these drills safe for older adults or those with injuries?
Stick with low-impact options like water sprints or resistance bands. Consult your physician if unsure.
4. How do I avoid shoulder pain from paddling?
Warm up properly, avoid overtraining, and maintain good posture during drills.
5. Should I still practice these drills if I’m already surfing weekly?
Absolutely! These drills supplement your surf time and help with endurance.
6. Do I need to be super fit to start these paddle workouts?
Not at all. Start slow and scale up as your strength and endurance improve.
7. What’s the best beginner surfboard to pair with paddle training?
Soft tops are ideal. Check out the Beginner Surfboard tag for reviews and suggestions.