Paddling Technique Guide
The Va’a Stroke
Stroke mechanics, body alignment, mindset, and racing philosophy — drawn from David Tepava’s coaching and personal paddling notes.
“The essence of paddling is to come together as ONE — creating something greater than the sum of its parts.”
2026 Season Goals
- Develop proper body and stroke mechanics
- Complete a race with proper technique
- Improve your changes (side transitions)
The Process
- Stay positive, support each other, and respect the va’a culture
- Ingrain proper technique through slow, deliberate repetition of sound movement
- Develop a feel for the canoe and your crew — learn to work as ONE
- Cultivate yourself physically, mentally, and spiritually
- Before each session, set an intention and pick one correction to focus on
Outrigger Paddling Vocabulary
“The va’a is master of its glide. The paddler’s job is not to force the va’a — it is to understand the va’a and adapt to it.” David Tepava
- Outrigger Canoe, Va’a
- The Hawaiian / Polynesian outrigger canoe.
- Mana
- The connection between paddler, paddle, water & canoe — created by awareness, control, timing, and respect, never by rushing.
- Glide
- The canoe’s natural forward movement — the paddler must honor it.
- Catch
- The blade connecting with the water — Phase 1.
- Pull
- Pressure building as the blade moves back — Phase 2.
- Push
- The final power phase at the rear — Phase 3, maximum finish.
- Return
- The paddle’s path back to the front — controls the glide.
- Side Switch
- Changing the paddle from one side to the other — balanced and controlled.
Body Mechanics
“If the legs are not stable, the core cannot support the body — and if the core is not stable, the upper body and paddle become less efficient.” David Tepava
BBB
Blade Before Butt. Engage pressure on the blade and feet to create tension through the body’s kinetic chain. Avoid dumping your weight straight down into the seat.
Feel / Finesse
the polish
Grip
- Top hand: palm at the T-grip handle, straight wrist
- Bottom hand not too high or low on the shaft — in a comfortable spot that allows full submersion of the blade through the stroke
- Grip engaged but not tense — try to engage all fingers
Movement / Power
the engine
Upper Body
- Fully engage and support the torso from the hips — hip rotation is the primary driver of movement
- Maintain core stability and tension from the hips up through the shoulders and neck — don’t get too loose
- Relax the shoulders, avoid hunching or scrunching — open the chest
- Be patient, don’t rush — let the core dictate the paddle’s path. The arms are just along for the ride
Foundation
the base
Lower Body
- Posture begins from the legs — fully engage them every stroke (commonly called “leg drive”)
- Feel the connection from your feet up through your glutes and hips — build a STRONG foundation for the core
The Catch
“The top arm defines the catch — not fully extended, not too bent.” David Tepava
- I am not reaching too far forward
- My top arm is not locked
- My top arm is not overly bent
- My paddle angle is controlled
- My top hand is approximately at eye level
- My bottom hand is firm
- My body stays upright
- My legs stay braced
Watch the grip
- Grip too low → not enough depth
- Grip too high → too much resistance
- Collapsed wrist → poor control
- Place the blade with intention — don’t attack the water
The Stroke — Phases & Progressive Power
“There is one stroke, but several phases.” David Tepava
60%
Catch
Set up & connect
Place the blade cleanly into the water and establish connection. No power yet — just set the catch.
70–80%
Pull
Build pressure
Pull progressively as the blade moves back. The body stays stable while the load builds.
100%
Push
Finish strong
Maximum force at the rear — this is what drives the glide. A weak push leaves a dead spot in the stroke.
Catch
Early Pull
Mid Pull
Rear Finish
Bow & arrow (Tepava): Imagine drawing a bow — power and tension build as the arrow is drawn back. The stronger and cleaner the finish, the farther the canoe travels. Don’t spend your power at the front.
Paddle speed ≠ va’a speed. A paddler can move the paddle quickly without moving the canoe efficiently. Never paddle faster than the boat is moving.
The Return
“Relax the wrists after the finish — like playing piano. Don’t stay stiff.” David Tepava
- Finish applying pressure, then stop.
- Relax the wrists — “like playing piano.”
- Move the paddle outside in a large half-circle.
- Keep the paddle close to the water.
- Return with timing — prepare for the next catch.
- I finish pressure before returning
- My wrists relax
- Paddle returns outside, in a half-circle
- I breathe / inhale during the return
- Paddle stays close to the water
- I allow the va’a to glide
Let the blade exit naturally and gently — don’t flick or force anything.
Changes — Side Switching
“Good changes are critical to maintaining boat speed and an overall good feeling and glide with the canoe.”
Fundamentals
- Should feel like a normal stroke — no rhythm disruption
- In time with the boat’s rhythm
- If you’re too slow, keep the hips moving
- No balance disruption, no wobble
- Power down immediately after the switch
Tepava’s 4-Step Sequence
- Finish the stroke — complete it while balanced
- Release pressure — ease to prepare for the lift
- Lift & control — paddle moves smoothly
- Higher catch — reach higher for the next catch
On-Land Drill
- 5 reps — slow paddle switches, no stroke
- 5 reps — switch and set the catch position
- 5 reps — switch with leg adjustment
- 5 reps — full simulated stroke and switch
Strength Training
“Technique is the foundation, but strength supports it.” David Tepava
Pull-ups
Support the pulling action of the lower arm: pulling strength, arm & shoulder, grip control during the pull phase.
Push-ups
Support the pushing action at the finish: pushing strength, chest & shoulder, triceps and top-arm pressure.
Plank
Body control over distance: core strength, abdominal control, back stability and posture endurance.
Be objective. Record yourself, listen to others, and listen to your body. Focus on internal intentions — the blade is the source of bad technique when you lead with it.
Mana / Spirituality — The Connection
“This connection is not created by rushing — it is created by awareness, control, timing, and respect.” David Tepava
Mana is created by
- Awareness
- Control & timing
- Respect for the va’a
- Efficient posture and pressure
- Understanding the canoe’s glide
The Mindful Paddler
- Detached from self
- In harmony with others
- Settled in calm
- Resolute in action
- Composed in thought
- Firm in setbacks
“Paddling will make you stronger in all aspects of being human. It’s a microscope into who you are — all that you are, good and bad, will show itself on the water in short order.”
Trust
The willingness to give up yourself and put trust in others — a core tenet.
Resolve
The strength to stay focused and resolute against an Ocean that will test you. A trained body and mind open a gateway to the wellspring of energy held in the Ocean and your fellow paddlers.
Common Mistakes
| Mistake | Problem | Correction |
|---|---|---|
| Too much front power | Va’a bounces, weak finish | Build pressure progressively; finish at the rear |
| Rushing the return | Lost glide and rhythm | Relax wrists, half-circle, let the va’a glide |
| Rocking the body | Sway and instability | Stay upright, brace legs, engage core |
| Pulling only with the arms | Fatigue, no body power | Use legs + core; coordinate pull and push |
| Confusing paddle speed with va’a speed | Rushed stroke, no glide | Focus on canoe speed — let it glide |
| Attacking the water on re-entry | Weak, unstable catch | Place the blade cleanly; open progressively |
| Poor wrist control | Bad paddle angle | Relax and reset the wrist at the finish |
Quick Reference — Full Stroke Sequence
| Stage | What to do | Key cue |
|---|---|---|
| Setup | Brace legs, sit upright | Stable base |
| Grip | Set top and bottom hand | Straight & firm |
| Catch | Place blade cleanly, connect | Connect |
| Pull | Build pressure progressively | Progressive pull |
| Push | Finish strong at the rear | Maximum finish |
| Release | Stop applying power | Let go |
| Return | Half-circle close to the water | Control the glide |
| Reset | Prepare for the next catch | Smooth timing |
Always
- Feel the canoe’s glide
- Avoid rushing your stroke
- Stay balanced in the canoe
- Control your paddle return
- Adjust your technique to the va’a
Never
- Lose connection with the canoe
- Lose core stability & posture
- Get too excited and rush or create stress
- Overreach