Stand Up Paddle - Forward Paddling Stroke

Are you aware that your SUP paddle stroke is built on five powerful phases?

When you understand each one, you unlock the ability to spot what’s holding you back — and more importantly, how to move forward with confidence and efficiency.

Mastering these phases isn’t just technique; it’s the foundation of becoming a stronger, more capable paddler.

If you’re ready to elevate your skills, check out the video below.

The 5 phases of the paddling stroke are:

1) Entry
2) Catch
3) Power Phase
4) Exit
5) Recovery

One Complete Stroke Cycle - equals entry to entry

Set Up

Extending the paddle for entry.

Top arm relaxed, bottom arm fully extended 

1) Entry

Paddle begins to submerge by initiating hinge from the waist.

Top arm and bottom arm stay fixed, all movement down and forward is from the waist.

2) Catch

Is submerging the full face of the paddle blade with only a hinge movement from the waist.

Arms are locked, with minimal press down from the top arm. Key is to submerge the paddle to full depth of the blade in one swift motion, at the same position of entry.

3) Power Phase

Paddle is vertical, maximum force on the paddle blade, top hand pressure down to continue to apply max force to water to create motion. Bottom arm stays extended, no further hinging from the waist.

4) Exit

Top arm at max pressure down, releases as paddle is level with feet. Any motion pushing back behind your feet is ineffective.

5) Recovery

Is returning the paddle forward for the next stroke. It is relaxed, initiated by simply lifting the body upright, automatically releasing the paddle blade from the water. No need to lift the paddle, just a small rotation of the wrist to fan the blade to face the board and be less resistive to wind.

COMMON ERRORS

• Bent arms

• Short entry

• Shallow paddle

• Paddling stroke past feet

Book a lesson with an ASI accredited SUP School and to help perfect your technique !

ASI is a global leader in training and accrediting instructors, coaches, and schools for surfing, stand-up paddleboarding, and bodyboarding. ASI instructors and schools ensure world-class training, safety and operational standards. Whether you're learning for personal enjoyment or to establish a career in the industry, ASI opens the door to new skills, global opportunities, and adventure.