Paddle Power Series
WEEK ONE
xxxxxx
could include:
yoga x 4
editiorial
DAY 1
Paddle Fit in 10 – Upper Body Workout with Claire
Strengthen your paddling muscles and improve posture in just 10 minutes. Claire’s paddle-fit workout focuses on targeted upper body moves.
Good for: Upper body endurance, enhances paddling power, and supports better alignment to reduce shoulder fatigue.
10 minutes
DAY 2
Paddle Fit Workout
Join Tee for workout designed to boost your paddle fitness by improving not only your shoulder mobility but also taking your dry land paddle training to the next level with a powerful combination of strength and endurance training.
Good for: xxxxx
30 minutes
DAY 3
Paddle Faster
How many times have you wished you had a little bit more power in your arms to paddle into waves with more ease and get to your feet faster? Weights are optional but recommended for this 15-minute workout focusing on building a faster and more powerful paddle technique.
Good for:xxx.
25 minutes
DAY 4
Paddle Specific Surf Mobility
No time to spare? Do you think that a lack of overhead mobility may be holding you back when you’re paddling? In this video, Emilia explains the importance of working on our full body mobility to improve our surfing, with an emphasis on the upper body and thoracic spine for paddle specific training. Incorporate this into your routine and you’ll feel a difference, we promise!
Good for: xxxxx.
10 minutes
DAY 5
Paddle Endurance
How many times have you been surfing and wished you had a bit more ‘juice left in the arm tank’?
Join Tehillah for a workout designed to improve not only your shoulder mobility but also take your dry land paddle training to the next level with a powerful combination of strength and endurance training.
You will need some weights for this workout but if you don’t have any available to you just fill up some water bottles and join!
Good for:xxx.
25 minutes
DAY 6
Paddling
xx
Good for: xx
30 minutes
DAY 7
How to Paddle with Maya
xxxx
Good for: xxx
25 minutes
WEEK TWO
xxx
DAY 8
Paddle Harder & Faster Workout
xxx
30 minutes
DAY 9
Paddle Endurance Workout
How many times have you been surfing and wished you had a bit more ‘juice left in the arm tank’?
Join Tehillah for a workout designed to improve not only your shoulder mobility but also take your dry land paddle training to the next level with a powerful combination of strength and endurance training.
You will need some weights for this workout but if you don’t have any available to you just fill up some water bottles and join!
Good for: xxx
30 minutes
DAY 10
Paddle Technique 1
xxx
Good for: xxxx
25 minutes
DAY 11
Paddle Technique Part 2
Mona from A Week Awake explains the proper technique for paddling into a wave and taking off, plus the common problems surfers face when they’re trying to catch waves.
Good for:xxx
25 minutes
DAY 12
Common Surfing Problems
If you’re struggling in the surf, Allannah explains how to improve surfing basics like popping up, paddling and duck diving. All the essentials for being a good surfer.
Good for:xxx
25 minutes
DAY 13
Upper Body Strength Builder Workout with Heather
Boost your upper body strength with Heather in this dynamic workout. Using dumbbells or household items, this session focuses on building the arm, shoulder, and back muscles essential for paddling.
Good for: Builds endurance for paddling, strengthens arms and shoulders, and reduces fatigue for longer sessions in the water.
25 minutes
DAY 14
Full Body Surf Ready Mobility
Try this full body surf mobility session workout with Emilia. Mobility workouts are essential for surfers as they help to prevent injury, improve balance and stability, increase arm and shoulder mobility for paddling and enhance overall manoeuvrability when you’re surfing.
Good for: xxxx
25 minutes
yoga videos
DAY 11
Surf Style Yoga Flow
This dynamic and heat-building vinyasa flow yoga practice will help you to build so much strength, balance and flexibility for surfing. Have fun adding pop ups to your sun salutations, paddling in your warrior 3 and playing in dolphin pose and with arm balance options! There will be twists and balances, core and upper body strengtheners as well as poses that increase flexibility and release tension in your hips, back and shoulders.
Good for:xxx
30 minutes
DAY 12
Hip Mobility Yoga Flow
This short hip mobility flow is designed to enhance flexibility and range of motion in your hips, a crucial area for surfers. By focusing on gentle stretches and movements, this flow helps open up the hip flexors, groin, and glutes, allowing for better movement on the board and smoother transitions when paddling, popping up, and riding the waves. Improved hip mobility also reduces the risk of injury and enhances overall stability and control in the water
Good for:xxx
15 minutes
DAY 13
Slow Stretch Yin Yoga
Lucy Foster Perkins takes us through a stretch workout focussing on the shoulders and lower back. This is a yin yoga class where the focus is to hold the pose for a number of minutes and you can really open up your joints especially after a surf session when you’ve been paddling and arching your back a lot.
Good for: xxxx
25 minutes
DAY 14
Core and Lower Body Yoga for Surfers
xxxx
Good for: xxxx
25 minutes
By Corinne Evans
Paddling into waves may seem like one of the most basic skills to learn when surfing, but having a poor paddle technique can hinder your progression in the water.
Whether it’s not paddling enough, paddling to late or too early, there are many factors that go into getting your paddling perfect. Here I’m going to share my top tips on how to improve your technique which you can try and apply to your next surf.
1. Find the right position
Getting the right paddle position can be a little tricky and can take time to master. You don’t want to be too far forward so you nose dive and your board pops out behind you and if you’re too far back the chances are the nose of the surfboard will be in the air and you won’t go anywhere. Look at your surfboard when lying on it in the water. If the nose is sticking out come up the board a little bit and obviously if the entire nose is under water you’re going to want to shift your body back down the surfboard. Ultimately you want to have all your weight evenly distributed. It will take time to get the positioning perfect but before you know it you’ll have found that sweet spot on the surfboard and you’ll be paddling like a pro!
2. Keep your legs together
Try and reframe from flailing around on the surfboard. Keep your legs together and your core tight. The only time you want to move your legs are when you’re about to catch a wave. When the wave is hot on your heels preform a few kicks with your feet, this will give you that extra push. You will probably find that your feet are slightly raised out of the water, if you’re on a shorted surfboard and if you’re on a longboard your feet will be gently rested on the longboard as you paddle.
3. Keep your head down
When paddling into the wave it’s important to keep your head down, to the point where you’re chin is touching the surfboard, having your head down will prevent the nose of the surfboard popping out of the water too much, meaning you should find it easier to get into the waves. Glance over your shoulder to see how close the wave is to you but don’t spend too much time looking back, when you’ve checked to see how close the wave is look straight to the beach and the down the line of the wave as you’re getting ready to pop up.
4. Build up speed
When the wave approaches, you will need to speed up your paddles, essentially you want to me paddling at the same speed at the wave, keep paddling until the wave picks you up and pushes you forward. That’s when you want to get to your feet.
5. Cup your hands
Paddling is the same as swimming freestyle / front crawl. Keep your hands together with your fingers cupped. This will allow you to drive through the water, making your paddles more effective.
6. S Shaped Paddles
This may sound a little strange but give it a go when you’re next paddling out to the line up. Think of your paddles as a letter S shape. As your cupped hand enters the water pull it under your surfboard and draw a S shape, bringing it back out the other side. This should be done and each side. If you’re new to paddling it’s always good to practice on a flat day, this will allow you get your technique dialled.
7. Adjust your paddles
There are two reasons why you would paddle. Reason one is paddle out to the line up. Depending on how you’re feeling and the waves you may try and sprint paddle to beat the sets, if it’s a smaller day you may take a little more time and preform long drawn out paddles to get you to the waves. The second reason is to catch waves and when paddling for waves you cannot afford be slow and laid back with your approach. You need to paddle fast, build up your speed or you’ll miss the good waves!
NUTRITION
Part of our 14 day Challenge is looking at the right foods to give you fuel for exercise, surfing and the challenges of daily life. To be healthy we should be eating more probiotics, prebiotics, fibre, polyphenols and fermented foods and eating less artificial sweeteners, red meat, processed food and alcohol. Here we take a look at the best healthy foods which will keep you energised and ready to take on the waves.
Healthy Foods for Energy-Packed Surfing
Fermented Foods Are Good For Gut Health
8 Nutritious On-the-Go Snacks
