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Paddle Strokes
Get comfortable with the forward stroke, back stroke, and draw. Any flatwater kayaking or canoeing near home builds the muscle memory you'll use every day.
A strong, confident crew has more fun and stays safe. Here's how to show up ready to paddle.
To paddle whitewater, every crew member must be a confident "Swimmer". This is the single most important thing to nail before the trip.
Jump feet-first into water over your head, swim 75 yards in a strong stroke (front crawl, breaststroke, sidestroke, or trudgen), then swim 25 yards using an easy resting backstroke — 100 yards total, non-stop — and finish by resting by floating. Practice at the pool until it's easy.
You'll get full guide instruction at the river — but the more you show up knowing, the more fun the big rapids are.
Get comfortable with the forward stroke, back stroke, and draw. Any flatwater kayaking or canoeing near home builds the muscle memory you'll use every day.
Whitewater is a team sport. Practice listening for commands and paddling together in rhythm — a crew that moves as one runs the cleanest lines.
Get used to a snug life jacket. Learn the whitewater swimmer's position — on your back, feet up and downstream — so it's second nature if you take a swim.
Paddling all day takes core, shoulder, and grip strength — plus all-around endurance. Start a few months out and build steadily.
Run, bike, or swim a few times a week. Good endurance means you're still smiling on the last rapid of the day.
Push-ups, planks, pull-ups, and rows build the paddling muscles. A strong core is what powers every stroke.
Any kayaking, canoeing, or paddleboarding you can do before June pays off. Comfort in a boat is half the battle.
Wear your water shoes and river sandals on hikes and around the pool so there are zero blisters on day one.
Sun and water. You'll be on open water all day — practice slathering on sunscoop-proof sunscreen and drinking water constantly, even when you're not thirsty. Dehydration and sunburn ruin river trips faster than any rapid.