Here are a few key points I go by:

1. Keep the elbows high (higher then your shoulder) when you first start to pull water prone or on your knees.

2. Accelerate your stroke from start but then back off after 2/3 of the stroke and get the arms out of the water. Unlike swimming, you get most of your power the first 2/3 of the stroke where with swimming you get a lot more from the finish of the stroke.
3. Very small sculling of the hands when pulling.

4. Try to pull close to the board, almost a little under the board (not much) rather than wide.

5. If shoulders hurt during the recovery, try to swing the arms a little wider rather than tight and close to board and body.

6. If shoulders hurt during the pulling phase, try to keep the elbow higher, which will allow you to use your triceps and lats more than just your shoulder muscles.

7. When on your knees, think of contracting your abs during the pull phase so you recruit your core rather than just using your arms. When arms and system are very tried you can use your abs more and still get a lot of power out of your stroke when on your knees.

8. When on your knees, get use to not always looking up, as this will tighten up your neck.  Try looking down at the board for a few strokes to loosen up the neck, which also allows you to access your back and late muscles more.

9. Practice a smooth transition from knees to prone and prone to knees as a lot time can be lost or gained here.

10. EAT!!! Most paddlers don’t eat enough especially when racing.  Most need/can assimilate 300-500 calories per hour when paddling.  Try to keep it in liquid form, as this will make it easier to absorb in your gut.

This article originally appeared on the Watermans Applied Science website