SUP · 2 min read
10-Stroke Speed Drill: Boost Your SUP Performance
Improve your SUP sprint speed and explosive power with the 10-stroke speed drill.
Sprint ability is a vital skill in stand up paddleboarding, whether for racing or navigating currents. The 10-stroke speed drill focuses on reaching maximum speed in a short distance and maintaining it.
Before starting, always check your water safety: wear a life jacket, assess weather and water conditions, and ensure your board is leashed. Choose calm, flat water.
Execution: Perform 10 full-power paddle strokes. Focus on accelerating the board in the first 3 strokes and maintaining speed in the last 7. Strokes should be short and explosive, using torso rotation for power. Engage your core, not just your arms.
After each 10-stroke set, rest actively for 30 seconds (slow paddling). Regulate your breathing between sets. Start with 3-5 sets and gradually increase the number of sets.
Progression: Add this drill to your training once a week. After week 4, try 12 strokes per set. Also, time your 10-stroke set with a stopwatch to beat your personal record.
Common mistakes: Making strokes too long (increases drag), leaning back (slows the board). For proper technique, get feedback from a SUP coach or video yourself.
By doing this drill regularly, you'll improve both your explosive power and confidence on the water. Remember: consistency and proper technique are the keys to speed.