Why Pro Surfers Paddle Faster?
Why Pro Surfers Paddle Faster
With Dr. Cliff Kapono and Matt Rode
Introduction: The Overlooked Art of Paddling
Paddling is the least glamorous and least discussed aspect of surfing, but without it, none of us would be able to ride any waves! As I've gotten older and had to focus more on my physical health and fitness to maintain my surf habit, I've spent a lot more time thinking about paddling, and looking for ways to do it efficiently. Recently, Dr. Cliff Kapono reviewed some scientific research about paddling efficiency and discussed it on his Instagram account. I asked Hawaiian South Shore's training guru Matt Rode to break Dr. Kapono's explanation down into layman's terms so that we can all learn to paddle better and stronger!
Instagram: @cliff_kapono
When I first saw the research Cliff posted on paddling, I wasn't very excited about it. After all, I'm pretty confident in my paddling ability, whether I'm on a 10'0" longboard, 9'6" fun, 5'9" shortboard, or 3'10" foil board, so I figured there probably wasn't much more for me to learn about paddling. But I actually found this to be one of the most interesting studies that Cliff has posted—not necessarily because of what it explains, but rather the questions that it doesn't answer.
The Science Behind Elite Paddling Performance
Understanding the Research Study
The research in question was from a study called "Monitoring sprint-paddling technique in elite and sub-elite surfers using inertial sensors." It was done by Sienna Gosney, et al., from Griffith University and Surfing Australia's High Performance Center, and published in Sports Engineering (2025). The study included 13 World Tour and Challenger Tour surfers and 9 World Qualifying Tour surfers from Australia (considered to be "elite" and "sub-elite" surfers, respectively). The scientists wanted to see if elite surfers were more efficient at spring paddling than non-elite surfers. They measured this by having the 22 athletes sprint paddle 15 meters in a pool on their personal shortboards, while monitoring them with inertial sensors (called Inertial Measurement Units) attached to their upper backs, lower backs, and the nose of their boards. The sensors tracked every roll, pitch, and twist—hundreds of times per second—while the athletes were paddling They also used video cameras to record the athletes as they paddled, measuring speed and number of paddles and comparing the footage with the data from the inertial sensors. The scientists specifically looked at how the athletes' trunks of their bodies and boards moved with each paddle stroke, as well as the consistency of the stroke and speed (which helped measure efficiency).
What Makes Elite Surfers Paddle Faster?
Key Differences in Technique
The study had two interesting findings. The first was that the elite athletes (i.e., World Tour and Challenger Tour surfers) were an average of one second faster in the 15-meter paddle than the sub-elite athletes (i.e., World Qualifying Tour surfers). Just as importantly (and likely correlating to this increased speed), the elite surfers used their upper bodies differently. The elite athletes twisted more through the chest, exhibiting greater "thoracic yaw," but kept their lower backs and boards steadier. This resulted in longer strokes that also exhibited more control. When it came to the male surfers, the elite athletes demonstrated bigger movements in all directions and planes, including twisting, rolling, and arching. The elite and sub-elite women were largely similar in movement, although the elite women did show greater chest rotations than the sub-elite women.
The Role of Core Strength and Thoracic Rotation
When comparing men and women, the male athletes tended to twist and arch more, while also keeping their boards steadier, which indicated greater overall core strength. The differences between male elites and male sub-elites was also presumably partially related to core strength differences.
Both the elite and sub-elite athletes demonstrated approximately the same smoothness in paddling overall, the elites lost less momentum at the initiation of each paddle (which meant they accelerated with more efficiency). From this data, the scientists established that paddle speed does not just come from arm strength, but also technique, core strength, control of the trunk region, and the ability to connect the movement of the body to the board. This is at least somewhat related to strength and mobility through the spine, and that training for paddle speed should focus on core strength and flexibility, as well as shoulder and arm power.
Men vs Women: Paddling Technique Differences
When comparing men and women, the male athletes tended to twist and arch more, while also keeping their boards steadier, which indicated greater overall core strength. The differences between male elites and male sub-elites was also presumably partially related to core strength differences.
Beyond Arm Strength: The Core Connection
In other words, if you want to paddle faster, it isn't enough to simply develop strong arms. You also need a strong core and trunk area.
As I mentioned at the beginning of the article, what I found most interesting about this study was not the questions it answered, but rather the questions it didn't even discuss. After all, anyone who has spent 40 years paddling a variety of different boards (including relatively tiny, low-volume shortboards) intuitively understands the importance of core strength for stabilizing the lower back (and by extension the board) while pulling through the water quickly with the upper body. But what the scientists don't discuss is why there appears to be a correlation between being an elite surfer and a fast paddler.
Now before we dive more deeply into this correlation, it's important to clarify that, compared to the rest of us, World Qualifying Tour surfers (whom the study considers "sub-elite" athletes) are actually extremely accomplished athletes who the average surfer would likely consider to be elite. However, it is very interesting that there was a statistically significant difference in both speed and efficiency of technique between World Tour/Challenger Tour competitors (i.e., the top 100 surfers in the world) and World Qualifying Tour competitors (i.e., approximately the next 101-1000 surfers in the world).
The Unanswered Question: Nature or Nurture?
The reason I find this to be so interesting is because surf competitors are judged on their performance while riding waves, not their paddle speed. Obviously, the ability to catch waves affects one's ability to ride waves, but in the vast majority of cases, heats in professional contests are not won because of paddle power, but rather the ability of the surfers when they are actually riding the waves—which is largely due to a combination of motor skills, proprioception, muscle memory, technique, and lower body/core strength. This made me wonder what causes the correlation between elite level surf ability and paddle speed/efficiency. Are elite athletes better at surfing because they are naturally better paddlers, which has led to them catching more waves (and having more opportunities to refine their techniques) throughout life? Or are they better paddlers because they were more likely to be sponsored when they were younger (due to their ability to ride waves), and thus had the opportunity to spend more time surfing and developing their paddling ability? Or is it some third option that is more difficult to pinpoint and quantify (for instance, are they simply more naturally talented athletes in general, which results in both greater skills while riding waves and greater speed, strength, and efficiency when paddling)? And if this third option were the case, would they also have had the potential to reach the elite level in other sports, if they had never started surfing?
In my opinion, a study that could answer this question would be extremely interesting. However, until a group of surfing scientists decides to find out and publish their research, we will all have to be satisfied with knowing that World Tour surfers not only surf better than us, but paddle better than us too—but that we can close the gap by training not only our shoulders, but also our core strength, flexibility, mobility, and paddle technique.
Frequently Asked Questions About Paddling Speed
Why do professional surfers paddle faster than recreational surfers?
Professional surfers paddle faster due to a combination of superior technique, greater core strength, and more efficient body mechanics. Research shows that elite surfers exhibit greater thoracic rotation (chest twisting) while maintaining a steadier lower back and board position. This creates longer, more controlled strokes and allows them to lose less momentum between paddle strokes, resulting in faster overall speed.
Is arm strength or core strength more important for paddling speed?
While arm strength is important, core strength is equally—if not more—critical for efficient paddling. Research demonstrates that paddle speed comes from the combination of arm strength, core strength, trunk control, and the ability to connect body movement to the board. Elite surfers maintain steadier boards through superior core strength while generating power through their upper bodies, proving that developing strong arms alone is insufficient for optimal paddling performance.
What is thoracic yaw and how does it improve paddling?
Thoracic yaw refers to the rotational movement of the chest and upper back during paddling. Elite surfers demonstrate greater thoracic yaw, meaning they twist more through their chest while keeping their lower back and board steadier. This technique results in longer, more powerful strokes with better control, allowing for more efficient forward propulsion through the water and faster paddling speeds.
How can I improve my paddling speed and efficiency?
To improve paddling speed, focus on developing core strength and flexibility, shoulder and arm power, and proper technique. Training should emphasize spinal mobility, trunk stability, and the ability to maintain board steadiness while generating upper body rotation. Practice longer, more controlled strokes rather than rapid, short movements, and work on losing less momentum at the initiation of each paddle stroke.
What exercises should I do to paddle faster?
Effective exercises for improving paddling speed include core strengthening movements such as planks, rotational exercises, and anti-rotation work to stabilize the trunk. Combine these with shoulder strengthening exercises, thoracic spine mobility work, and flexibility training. Swimming and specific paddle training (either in the water or with resistance bands) can also help develop the proper movement patterns and endurance needed for efficient paddling.
Do male and female surfers paddle differently?
Research shows some differences in paddling technique between male and female surfers. Male athletes tend to twist and arch more while maintaining steadier boards, indicating greater overall core strength. However, both elite male and female surfers demonstrate superior chest rotation compared to their sub-elite counterparts. The fundamental principles of efficient paddling—core strength, thoracic rotation, and board stability—apply equally to both male and female surfers.