Paddle strength on the floor
Ready when: nothing needed.
What you are learning
The paddling position: lying on the belly with the chest lifted, pulling with one arm then the other, elbows high, legs still. Surfers paddle far more than they ride, so a strong, steady paddle is the base of the sport.
Words on this card Paddle, Take-off
- Paddle
- Pulling through the water with the arms while lying on the board; paddling from the beach out to the waves.
- Take-off
- Catching the wave and standing; riding down its face.
Show it first for the one teaching
- Lie on your belly with a book under the chest; lift the chest just off it.
- Reach forward with one arm and pull back along your side, elbow high, then the other arm.
- Keep the legs together and still the whole time.
Your part while they practise
Time the sets.
Step by step
- Lie on the belly with the chest lifted, a book under the chest.
- Paddle with alternate arms, elbows high, legs still: 3 sets of 60 seconds.
- Cobra hold (chest up, hands under the shoulders): 3 sets of 30 seconds.
How much: 3 sets 6 min a session 3 days a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: Floor paddle race
Who keeps the chest up and paddling longest?
Who plays: 1 or more side by side, or the child against their own best; you time.
How to play, turn by turn
- Turns
- Everyone lies in the paddle position
- On "go", paddle with alternate arms
- The chest touching the book ends your turn
- 2 rounds
- Fair play
- A grown-up paddles with the chin up and eyes on a far point.
- Points
- 1 point for every 15 seconds paddling with the chest up.
- Fouls
- Your turn ends
- The chest drops onto the book
- Both arms pull together
- The legs kick
- Winning
- The most points after 2 rounds.
- 4 points for 1 star
- 8 points for 2 stars
- 12 points for 3 stars
Easier or harder
30-second sets.
90-second sets.
What you will see, and what to say
- both arms move together
One arm, then the other
Like a windmill. - the legs kick
Legs still, together
Arms only.
Self-check
3 sets of 60 seconds with the chest up.
Stop and get a coach when
Back or shoulder pain.
Fitness for this
Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.
This card trains paddling posture and strength.
awiseathlete.com/sports/surfing/surfing-b2