Nordic Stroke - The five phases of the SUP paddling cycle


In this video you get a short introduction to the performance paddling technique Nordic stroke and how we can paddle more efficiently by using our body weight and gravity to drive our paddleboard.  


Background

This method has arisen mainly as a result of research and development in cross-country skiing, as this activity has been shown to be most similar to SUP, in terms of the standing position, the use of body weight, the same muscle groups , muscle activation patterns and movement frequency/cadence. 


The five phases of the paddling cycle

In order for us to be able to easily explain how the technique works, we first need to know the 5 different phases in the paddling cycle for SUP. We have named these in the following order; setup, catch, impulse, exit and reversion. 

Set up

The first phase here is the "Set up". This is when we stabilize and prepare the body before inserting the paddle blade, in order to get the most effective power transfer possible. The "set up" phase is when the paddle blade is in its extreme position in front of the body and around 10 cm above the surface. 

Catch

Next one is the "catch". This means when we insert the paddle blade into the water so that it "sticks" where it is inserted. In this way, during the "impulse phase" we can pull the board towards the paddle with the body and thereby we move both ourselves and the board Forward. "Catch" is when the blade is just above the surface in front of the feet until the blade is fully submerged and still in front of the feet. 

Impulse

The third phase is the "Impulse". It is in this phase we can create the most power and thereby speed. This is where the paddle gives the most effect when we pull forward. "Impulse" is when the blade is completely underwater in front of the feet until it is behind the feet and still underwater. 

Exit

The next last phase is the "Exit". “Exit” means that we lift the paddle blade out of the water as smoothly as possible without breaking the speed. "Exit" is when the blade is completely under the water behind the feet until it is completely out of the water behind the feet. 

Reversion

The fifth and last phase is the "Reversion". This means when we bring or rather swing the paddle blade forward towards the next "setup" as quickly as possible. It is during this phase that we get recovery but also the phase where we lose momentum. "Reversion" is when the paddle blade is completely above the water behind the feet until it is in position for the next “setup”. 

There is so much more to say about these phases and how we can train and streamline each of them. We will therefore continuously add new videos here at Kona Academy showing how, so stay tuned!