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 expert insights on getting the most from every stroke; not with more effort, but with smarter mechanics.
Use Your Body, Not Just Your Arms
Your paddle stroke should come from the powerhouse of your body—your torso and legs; not your arms. Think of your paddle shaft staying parallel to your chest throughout the stroke, never collapsing inward. This alignment lets you twist through your stroke using larger muscle groups and maximises boat drive.
Maintain a Strong, Aligned Posture
From behind, your body should form a straight line, from the crown of your head down to your tailbone. Keeping your head stable while you twist ensures your energy is directed forward. Momentum follows posture, so stay aligned.
Integrate the Legs for Drive
As you pull through the water, apply gradual pressure through the heel of the foot on the same side. 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, allowing 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, no wasted motion, no 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, not 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 often means overusing your arms, compromising technique and efficiency.
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. Your torso remains in that slight lean-forward posture throughout.
Downwind paddling? It’s dynamic. You’ll shift your torso more often, forward to drive down runners, back to rest and cruise. Timing and position are everything. Staying high on a wave face until it’s time to ‘slingshot’ forward lets you conserve speed and strategize your line through chop or obstacles.
About Jackson Borg: Jackson is a professional Ironman athlete based in Sydney, Australia. Known for his relentless drive, elite surf life saving performance, and technical paddling prowess, Jackson brings both practical and competitive experience to the water. His insights aren’t just theory—they’re forged in the heat of competition and refined through years of elite-level training.
What Jackson chooses to wear paddling:
VCOLD Base Layer Long Sleeve Hooded Top
What to wear paddling? Read this guide.
Which PFD is best for paddling?
