Arizona SUP Academy
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Academy athletes in race jerseys turning the buoy on race day
Performance

Academy Season

The flagship 8-week stand-up paddleboard season at Tempe Town Lake — Mon-Thu coached practices ending in a podium race day. 99 coach-witnessed badges.

Price
$895 · all-in
Duration
8 weeks · Mon-Thu · ~90 min
Who
Youth · ages 12-18 · 3 age cohorts
Status
✓ Spring 2027 enrolling
Enroll for the seasonCompare all experiences
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Season 1 · enrolling now

Academy
Season.

Eight weeks at Tempe Town Lake. Mon-Thu coached practices across 99 coach-witnessed badges, ending in a podium race day. Three age cohorts (12–18). The on-ramp every paddler in the Academy steps onto first. Mar 1–Apr 25, 2027.

8 weeks3 cohorts108 practices$895 all-in
Enroll my athlete →See the calendar
Three pods · pick yours
Coached by age
Younger paddlers in life jackets ready to launch
Sea Turtles
Ages 12–13
Sea Turtles
Steady. Curious. Joyful.
36 sessions
Coach and four athletes paddling together
Dolphins
Ages 14–15
Dolphins
Smart. Fast. Together.
36 sessions
Two teen athletes racing on raceboards
Manta Rays
Ages 16–18
Manta Rays
Powerful. Focused. Free.
36 sessions
The calendar

Every event of Spring 2027.

Practices, race days, river trips, community paddles, ecology days — one shared calendar for the whole academy. Filter by team, switch between grid and detail.

119 sessions
Wk
Mon
Tue
Wed
Thu
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5:30p
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5:30p
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5:30p
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5:30p
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5:30p
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1
5:30p🏁
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Dolphins themesWk1 Tune the engine. · Wk2 Drive from the body. · Wk3 The race turn. · Wk4 From 1km to 5km. · Wk5 Race Day · Medals + Ribbons. · Wk6 All-out 200. · Wk7 Dress rehearsal. · Wk8 Podium Races · Season Final.
Coming to the calendarone shared view for every academy event
Race daysRiver tripsCommunity paddlesEcology daysWorkshops + clinics
Ages 12–13
Sea TurtlesSea Turtles
Ages 14–15
DolphinsDolphins
Ages 16–18
Manta RaysManta Rays

All sessions 90 minutes · Tempe Town Lake · Phoenix MST

See full curriculum →
Field Guide · Volume 1

The Curriculum

Eight weeks. Three cohorts. 24 plans your athlete walks through with an ACA-credentialed instructor. Drawn from ACA Levels 1–3, the Ocean Academy 4-phase stroke, and WPA / ICF race distances — scaled for ages 12–18.

ACA L1 · L2 · L34-Phase StrokeWPA / ICF tactics99 badgesMon–Thu · 90 min
Download the full syllabus (PDF)
🐢
Chapter · Cohort

Sea Turtles

Ages 12–13 · Steady. Curious. Joyful.
  1. Week 1 · Plate I
    Stand. Stroke. Switch.
    Get comfortable on the board, learn to fall safely, take the first 5 strokes.
    For the parent

    Day one. Your athlete steps onto a SUP and learns the most important skill — falling safely.

    Dry-land
    1. 5m
      Hydration + gear check
      Sunscreen, water bottles, leashes, PFDs
    2. 10m
      Theme briefing
      Get comfortable on the board, learn to fall safely, take the first 5 strokes.
    3. 10m
      Dynamic warmup
      Arm circles, hip openers, lunges, paddle simulation on land
    4. 15m
      Land technique demo
      Coach demos the day's key drill on land before water
    On the water
    1. 10m
      Knee paddle warmup
      Get comfortable on the deck
    2. 10m
      Stand-up + sit-down drill
      Repeat 5 times
    3. 15m
      Forward stroke 5-stroke sets
      Both sides, focus on staying upright
    4. 10m
      Controlled fall + remount
      Practice falling away from the board
    5. 5m
      Free paddle
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    4. 5m
      Group debrief
      What worked, what to try next time, badge awards
    Focus badges

    3 badges this week — the coach watches for these moments and awards live on the water.

  2. Week 2 · Plate II
    Catch. Power. Exit.
    Master the 4-phase forward stroke (Ocean Academy curriculum).
    For the parent

    Diving into the technical stroke — the foundation everything else builds on.

    Dry-land
    1. 5m
      Hydration + gear check
      Sunscreen, water bottles, leashes, PFDs
    2. 10m
      Theme briefing
      Master the 4-phase forward stroke (Ocean Academy curriculum).
    3. 10m
      Dynamic warmup
      Arm circles, hip openers, lunges, paddle simulation on land
    4. 15m
      Land technique demo
      Coach demos the day's key drill on land before water
    On the water
    1. 5m
      Warmup paddle
    2. 15m
      Catch drill
      Blade fully submerged before pull
    3. 15m
      Power drill
      Drive past your feet
    4. 10m
      Side switch ladder
      5 strokes left, 5 right, repeat
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    4. 5m
      Group debrief
      What worked, what to try next time, badge awards
    Focus badges

    2 badges this week — the coach watches for these moments and awards live on the water.

  3. Week 3 · Plate III
    Sweep. Stop. Stay standing.
    Learn the sweep strokes for turning + stopping; introduce low brace.
    For the parent

    Your kid can now turn the board on demand and stop in a board-length.

    Dry-land
    1. 5m
      Hydration + gear check
      Sunscreen, water bottles, leashes, PFDs
    2. 10m
      Theme briefing
      Learn the sweep strokes for turning + stopping; introduce low brace.
    3. 10m
      Dynamic warmup
      Arm circles, hip openers, lunges, paddle simulation on land
    4. 15m
      Land technique demo
      Coach demos the day's key drill on land before water
    On the water
    1. 15m
      Forward sweep practice
      Wide arc turns
    2. 10m
      Reverse sweep stops
      Stop within 1 board length
    3. 10m
      Low brace recovery
      Coach pushes board, athlete recovers
    4. 10m
      Walking the board
      3 steps fore + aft
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    4. 5m
      Group debrief
      What worked, what to try next time, badge awards
    Focus badges

    4 badges this week — the coach watches for these moments and awards live on the water.

  4. Week 4 · Plate IV
    15 minutes. Then 30.
    Build base endurance with continuous paddling sets.
    For the parent

    First sustained effort — your athlete will hit 15 minutes continuous, then push toward 30.

    Dry-land
    1. 5m
      Hydration + gear check
      Sunscreen, water bottles, leashes, PFDs
    2. 10m
      Theme briefing
      Build base endurance with continuous paddling sets.
    3. 10m
      Dynamic warmup
      Arm circles, hip openers, lunges, paddle simulation on land
    4. 15m
      Land technique demo
      Coach demos the day's key drill on land before water
    On the water
    1. 5m
      Easy warmup
    2. 15m
      15-minute continuous
      No breaks longer than 30s
    3. 15m
      30-minute push
      For ready paddlers
    4. 5m
      Distance check
      Did you hit 1/2 mile?
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    4. 5m
      Group debrief
      What worked, what to try next time, badge awards
    Focus badges

    3 badges this week — the coach watches for these moments and awards live on the water.

  5. Week 5 · Plate V
    Race Day · Medals + Ribbons.
    Mid-season race day at Tempe Town Lake. Medals + ribbons for everyone — competitive paddlers chasing the podium, paddlers still learning the catch, paddlers showing up to cheer. The water doesn't care, and neither do we. Just learn, paddle, celebrate.
    For the parent

    Mid-season race day. Every athlete races, every athlete leaves with hardware. Whether your kid is gunning for gold or trying their first sprint, they're cheered on by the whole pod. Bring the family.

    Dry-land
    1. 10m
      Hydration + gear check
      Sunscreen, water bottles, leashes, bibs
    2. 15m
      Race day briefing
      Course walkthrough on the whiteboard. Start commands. Finish line. Where the medals are.
    3. 15m
      Mental prep + activation
      Light dynamic warmup, focus routine, butterflies are normal
    On the water
    1. 15m
      Warmup paddle
      Easy lap, find your rhythm
    2. 15m
      100m sprint heat
      Race start to finish line. Time recorded.
    3. 15m
      Course race + medals
      Full race format with start commands. Everyone finishes. Everyone gets a medal or ribbon.
    4. 5m
      Celebration paddle
      Cool down. Cheer the next heat. Trade stories.
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    Focus badges

    4 badges this week — the coach watches for these moments and awards live on the water.

  6. Week 6 · Plate VI
    Go around it.
    Introduce the buoy turn — the heart of technical racing.
    For the parent

    Adding the spice — buoy turns are how races stay close. Your athlete learns the rhythm.

    Dry-land
    1. 5m
      Hydration + gear check
      Sunscreen, water bottles, leashes, PFDs
    2. 10m
      Theme briefing
      Introduce the buoy turn — the heart of technical racing.
    3. 10m
      Dynamic warmup
      Arm circles, hip openers, lunges, paddle simulation on land
    4. 15m
      Land technique demo
      Coach demos the day's key drill on land before water
    On the water
    1. 10m
      Sweep stroke refresh
    2. 25m
      Single-buoy course
      10 reps each side
    3. 15m
      100m + 1 buoy course
      3 attempts
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    4. 5m
      Group debrief
      What worked, what to try next time, badge awards
    Focus badges

    2 badges this week — the coach watches for these moments and awards live on the water.

  7. Week 7 · Plate VII
    Dress rehearsal.
    Run a full race format: 100m sprint + 100m buoy course.
    For the parent

    Practice race day — full race simulation with start commands and finish line.

    Dry-land
    1. 5m
      Hydration + gear check
      Sunscreen, water bottles, leashes, PFDs
    2. 10m
      Theme briefing
      Run a full race format: 100m sprint + 100m buoy course.
    3. 10m
      Dynamic warmup
      Arm circles, hip openers, lunges, paddle simulation on land
    4. 15m
      Land technique demo
      Coach demos the day's key drill on land before water
    On the water
    1. 10m
      Warmup
    2. 10m
      100m sprint heat
      Full race start with command
    3. 15m
      100m buoy turn course
      Heat 2 — same start
    4. 10m
      Final results
      Pod podium ceremony
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    4. 5m
      Group debrief
      What worked, what to try next time, badge awards
    Focus badges

    3 badges this week — the coach watches for these moments and awards live on the water.

  8. Week 8 · Plate VIII
    Podium Races · Season Final.
    Last day of the season. Podium races at Tempe Town Lake — gold, silver, bronze in every cohort. Bring the family. Whether you race for the medal or just to finish your first 5K, this is your final lap. Showing up is the win.
    For the parent

    Season-ending podium races. Bring the whole family — siblings welcome to watch from the launch. Medals for the top three in each cohort, finisher ribbons for everyone, season recap photos delivered to your magic link the next morning.

    Dry-land
    1. 10m
      Family + roster check-in
      Everyone gathered, family seating, season-recap board on display
    2. 10m
      Race-day briefing
      Course, finish line, podium positions, medal protocol
    3. 20m
      Cohort send-off + activation
      Coach send-off speech for each cohort, dynamic warmup, focus routine
    On the water
    1. 10m
      Warmup paddle
      Find your stroke, settle in
    2. 30m
      Podium race
      Full race format. Medals for top 3 in each cohort. Finisher ribbons for every paddler.
    3. 10m
      Family lap + photos
      Cool-down paddle alongside family, group photo, season recap
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    Focus badges

    3 badges this week — the coach watches for these moments and awards live on the water.

🐬
Chapter · Cohort

Dolphins

Ages 14–15 · Smart. Fast. Together.
  1. Week 1 · Plate I
    Tune the engine.
    Refresh fundamentals + dial in clean catch (ACA L2 entry).
    For the parent

    Reset baselines. Coach checks form for level placement.

    Dry-land
    1. 5m
      Hydration + gear check
      Sunscreen, water bottles, leashes, PFDs
    2. 10m
      Theme briefing
      Refresh fundamentals + dial in clean catch (ACA L2 entry).
    3. 10m
      Dynamic warmup
      Arm circles, hip openers, lunges, paddle simulation on land
    4. 15m
      Land technique demo
      Coach demos the day's key drill on land before water
    On the water
    1. 10m
      Easy paddle
    2. 20m
      Catch drill — ACA L2
      Blade fully buried before pull
    3. 15m
      1-on-1 form audits
      Coach signs off
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    4. 5m
      Group debrief
      What worked, what to try next time, badge awards
    Focus badges

    2 badges this week — the coach watches for these moments and awards live on the water.

  2. Week 2 · Plate II
    Drive from the body.
    Master power-phase mechanics (hips/lats, not arms).
    For the parent

    Your kid stops using their arms and starts using their core.

    Dry-land
    1. 5m
      Hydration + gear check
      Sunscreen, water bottles, leashes, PFDs
    2. 10m
      Theme briefing
      Master power-phase mechanics (hips/lats, not arms).
    3. 10m
      Dynamic warmup
      Arm circles, hip openers, lunges, paddle simulation on land
    4. 15m
      Land technique demo
      Coach demos the day's key drill on land before water
    On the water
    1. 10m
      Catch refresh
    2. 20m
      Power-only drill
      Hands stay relaxed, body drives
    3. 10m
      10-stroke clean sets
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    4. 5m
      Group debrief
      What worked, what to try next time, badge awards
    Focus badges

    2 badges this week — the coach watches for these moments and awards live on the water.

  3. Week 3 · Plate III
    The race turn.
    Introduce pivot turn — the move that wins races.
    For the parent

    Pivot turn = the move where you spin the board on its tail. Race-defining.

    Dry-land
    1. 5m
      Hydration + gear check
      Sunscreen, water bottles, leashes, PFDs
    2. 10m
      Theme briefing
      Introduce pivot turn — the move that wins races.
    3. 10m
      Dynamic warmup
      Arm circles, hip openers, lunges, paddle simulation on land
    4. 15m
      Land technique demo
      Coach demos the day's key drill on land before water
    On the water
    1. 5m
      Warmup
    2. 20m
      Pivot turn — feet back
      180° spin, both sides
    3. 15m
      Nose draw
      Initiate from front
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    4. 5m
      Group debrief
      What worked, what to try next time, badge awards
    Focus badges

    2 badges this week — the coach watches for these moments and awards live on the water.

  4. Week 4 · Plate IV
    From 1km to 5km.
    Build to 5K continuous over the session.
    For the parent

    Progressive load — your kid builds up to 5km this week.

    Dry-land
    1. 5m
      Hydration + gear check
      Sunscreen, water bottles, leashes, PFDs
    2. 10m
      Theme briefing
      Build to 5K continuous over the session.
    3. 10m
      Dynamic warmup
      Arm circles, hip openers, lunges, paddle simulation on land
    4. 15m
      Land technique demo
      Coach demos the day's key drill on land before water
    On the water
    1. 10m
      1km steady
    2. 20m
      2km cruise
    3. 30m
      3km push
    4. 20m
      5km attempt for ready paddlers
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    4. 5m
      Group debrief
      What worked, what to try next time, badge awards
    Focus badges

    3 badges this week — the coach watches for these moments and awards live on the water.

  5. Week 5 · Plate V
    Race Day · Medals + Ribbons.
    Mid-season race day at Tempe Town Lake. Medals + ribbons for everyone — competitive paddlers chasing the podium, paddlers still learning the catch, paddlers showing up to cheer. The water doesn't care, and neither do we. Just learn, paddle, celebrate.
    For the parent

    Mid-season race day. Every athlete races, every athlete leaves with hardware. Whether your kid is gunning for gold or trying their first sprint, they're cheered on by the whole pod. Bring the family.

    Dry-land
    1. 10m
      Hydration + gear check
      Sunscreen, water bottles, leashes, bibs
    2. 15m
      Race day briefing
      Course walkthrough on the whiteboard. Start commands. Finish line. Where the medals are.
    3. 15m
      Mental prep + activation
      Light dynamic warmup, focus routine, butterflies are normal
    On the water
    1. 15m
      Warmup paddle
      Easy lap, find your rhythm
    2. 15m
      100m sprint heat
      Race start to finish line. Time recorded.
    3. 15m
      Course race + medals
      Full race format with start commands. Everyone finishes. Everyone gets a medal or ribbon.
    4. 5m
      Celebration paddle
      Cool down. Cheer the next heat. Trade stories.
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    Focus badges

    3 badges this week — the coach watches for these moments and awards live on the water.

  6. Week 6 · Plate VI
    All-out 200.
    Full-effort 200m time trials.
    For the parent

    Sprint week. Stopwatch on for 200m time trials.

    Dry-land
    1. 5m
      Hydration + gear check
      Sunscreen, water bottles, leashes, PFDs
    2. 10m
      Theme briefing
      Full-effort 200m time trials.
    3. 10m
      Dynamic warmup
      Arm circles, hip openers, lunges, paddle simulation on land
    4. 15m
      Land technique demo
      Coach demos the day's key drill on land before water
    On the water
    1. 10m
      Easy warmup
    2. 40m
      3 × 200m sprint
      Full rest between
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    4. 5m
      Group debrief
      What worked, what to try next time, badge awards
    Focus badges

    3 badges this week — the coach watches for these moments and awards live on the water.

  7. Week 7 · Plate VII
    Dress rehearsal.
    Simulate a full race day — sprint + technical.
    For the parent

    Full race simulation. Sprint heat + technical heat. Same as a real race day.

    Dry-land
    1. 5m
      Hydration + gear check
      Sunscreen, water bottles, leashes, PFDs
    2. 10m
      Theme briefing
      Simulate a full race day — sprint + technical.
    3. 10m
      Dynamic warmup
      Arm circles, hip openers, lunges, paddle simulation on land
    4. 15m
      Land technique demo
      Coach demos the day's key drill on land before water
    On the water
    1. 10m
      Warmup
    2. 15m
      200m sprint heat
    3. 25m
      800m technical heat
    4. 10m
      Awards
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    4. 5m
      Group debrief
      What worked, what to try next time, badge awards
    Focus badges

    3 badges this week — the coach watches for these moments and awards live on the water.

  8. Week 8 · Plate VIII
    Podium Races · Season Final.
    Last day of the season. Podium races at Tempe Town Lake — gold, silver, bronze in every cohort. Bring the family. Whether you race for the medal or just to finish your first 5K, this is your final lap. Showing up is the win.
    For the parent

    Season-ending podium races. Bring the whole family — siblings welcome to watch from the launch. Medals for the top three in each cohort, finisher ribbons for everyone, season recap photos delivered to your magic link the next morning.

    Dry-land
    1. 10m
      Family + roster check-in
      Everyone gathered, family seating, season-recap board on display
    2. 10m
      Race-day briefing
      Course, finish line, podium positions, medal protocol
    3. 20m
      Cohort send-off + activation
      Coach send-off speech for each cohort, dynamic warmup, focus routine
    On the water
    1. 10m
      Warmup paddle
      Find your stroke, settle in
    2. 30m
      Podium race
      Full race format. Medals for top 3 in each cohort. Finisher ribbons for every paddler.
    3. 10m
      Family lap + photos
      Cool-down paddle alongside family, group photo, season recap
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    Focus badges

    3 badges this week — the coach watches for these moments and awards live on the water.

🐟
Chapter · Cohort

Manta Rays

Ages 16–18 · Powerful. Focused. Free.
  1. Week 1 · Plate I
    Set the marker.
    First 5K time trial — sets the season baseline.
    For the parent

    Day one, 5K timed. Everything that follows is improving on this.

    Dry-land
    1. 5m
      Hydration + gear check
      Sunscreen, water bottles, leashes, PFDs
    2. 10m
      Theme briefing
      First 5K time trial — sets the season baseline.
    3. 10m
      Dynamic warmup
      Arm circles, hip openers, lunges, paddle simulation on land
    4. 15m
      Land technique demo
      Coach demos the day's key drill on land before water
    On the water
    1. 15m
      Warmup
    2. 35m
      5K time trial
      Single attempt — baseline
    3. 10m
      Cooldown paddle
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    4. 5m
      Group debrief
      What worked, what to try next time, badge awards
    Focus badges

    3 badges this week — the coach watches for these moments and awards live on the water.

  2. Week 2 · Plate II
    Read the water.
    Race lines (Ocean Academy) + canted blade for efficiency.
    For the parent

    Strategy week — your athlete learns to pick the fast line.

    Dry-land
    1. 5m
      Hydration + gear check
      Sunscreen, water bottles, leashes, PFDs
    2. 10m
      Theme briefing
      Race lines (Ocean Academy) + canted blade for efficiency.
    3. 10m
      Dynamic warmup
      Arm circles, hip openers, lunges, paddle simulation on land
    4. 15m
      Land technique demo
      Coach demos the day's key drill on land before water
    On the water
    1. 20m
      Race line drills
      Around buoys, fastest line
    2. 20m
      Canted stroke isolation
      Efficient blade angle under load
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    4. 5m
      Group debrief
      What worked, what to try next time, badge awards
    Focus badges

    2 badges this week — the coach watches for these moments and awards live on the water.

  3. Week 3 · Plate III
    Both sides, full speed.
    Master pivot turns left + right at race speed; introduce race starts.
    For the parent

    Race-start drills + tight pivot turns. The advanced moves.

    Dry-land
    1. 5m
      Hydration + gear check
      Sunscreen, water bottles, leashes, PFDs
    2. 10m
      Theme briefing
      Master pivot turns left + right at race speed; introduce race starts.
    3. 10m
      Dynamic warmup
      Arm circles, hip openers, lunges, paddle simulation on land
    4. 15m
      Land technique demo
      Coach demos the day's key drill on land before water
    On the water
    1. 15m
      Pivot reps each side
      At speed
    2. 20m
      Race start practice
      Gun drills
    3. 15m
      200m race-start sprint x 3
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    4. 5m
      Group debrief
      What worked, what to try next time, badge awards
    Focus badges

    2 badges this week — the coach watches for these moments and awards live on the water.

  4. Week 4 · Plate IV
    Buoys. Drafts. Recovery.
    Drill 800m technical with race-pace + drafting.
    For the parent

    Buoy-turn drills + drafting partner work.

    Dry-land
    1. 5m
      Hydration + gear check
      Sunscreen, water bottles, leashes, PFDs
    2. 10m
      Theme briefing
      Drill 800m technical with race-pace + drafting.
    3. 10m
      Dynamic warmup
      Arm circles, hip openers, lunges, paddle simulation on land
    4. 15m
      Land technique demo
      Coach demos the day's key drill on land before water
    On the water
    1. 20m
      Drafting drills with partner
    2. 30m
      800m technical x 2
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    4. 5m
      Group debrief
      What worked, what to try next time, badge awards
    Focus badges

    4 badges this week — the coach watches for these moments and awards live on the water.

  5. Week 5 · Plate V
    Race Day · Medals + Ribbons.
    Mid-season race day at Tempe Town Lake. Medals + ribbons for everyone — competitive paddlers chasing the podium, paddlers still learning the catch, paddlers showing up to cheer. The water doesn't care, and neither do we. Just learn, paddle, celebrate.
    For the parent

    Mid-season race day. Every athlete races, every athlete leaves with hardware. Whether your kid is gunning for gold or trying their first sprint, they're cheered on by the whole pod. Bring the family.

    Dry-land
    1. 10m
      Hydration + gear check
      Sunscreen, water bottles, leashes, bibs
    2. 15m
      Race day briefing
      Course walkthrough on the whiteboard. Start commands. Finish line. Where the medals are.
    3. 15m
      Mental prep + activation
      Light dynamic warmup, focus routine, butterflies are normal
    On the water
    1. 15m
      Warmup paddle
      Easy lap, find your rhythm
    2. 15m
      100m sprint heat
      Race start to finish line. Time recorded.
    3. 15m
      Course race + medals
      Full race format with start commands. Everyone finishes. Everyone gets a medal or ribbon.
    4. 5m
      Celebration paddle
      Cool down. Cheer the next heat. Trade stories.
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    Focus badges

    4 badges this week — the coach watches for these moments and awards live on the water.

  6. Week 6 · Plate VI
    Sustainable speed.
    5K at target time using drafting.
    For the parent

    Race-pace 5K with drafting partner.

    Dry-land
    1. 5m
      Hydration + gear check
      Sunscreen, water bottles, leashes, PFDs
    2. 10m
      Theme briefing
      5K at target time using drafting.
    3. 10m
      Dynamic warmup
      Arm circles, hip openers, lunges, paddle simulation on land
    4. 15m
      Land technique demo
      Coach demos the day's key drill on land before water
    On the water
    1. 10m
      Warmup
    2. 40m
      5K with draft partner
      Hold target pace
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    4. 5m
      Group debrief
      What worked, what to try next time, badge awards
    Focus badges

    4 badges this week — the coach watches for these moments and awards live on the water.

  7. Week 7 · Plate VII
    Three races, one day.
    Full race day simulation — sprint + technical + 5K.
    For the parent

    Three-race simulation in one day. Iron Paddler test.

    Dry-land
    1. 5m
      Hydration + gear check
      Sunscreen, water bottles, leashes, PFDs
    2. 10m
      Theme briefing
      Full race day simulation — sprint + technical + 5K.
    3. 10m
      Dynamic warmup
      Arm circles, hip openers, lunges, paddle simulation on land
    4. 15m
      Land technique demo
      Coach demos the day's key drill on land before water
    On the water
    1. 15m
      200m heat
    2. 25m
      800m technical heat
    3. 35m
      5K final
    4. 5m
      Awards
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    4. 5m
      Group debrief
      What worked, what to try next time, badge awards
    Focus badges

    3 badges this week — the coach watches for these moments and awards live on the water.

  8. Week 8 · Plate VIII
    Podium Races · Season Final.
    Last day of the season. Podium races at Tempe Town Lake — gold, silver, bronze in every cohort. Bring the family. Whether you race for the medal or just to finish your first 5K, this is your final lap. Showing up is the win.
    For the parent

    Season-ending podium races. Bring the whole family — siblings welcome to watch from the launch. Medals for the top three in each cohort, finisher ribbons for everyone, season recap photos delivered to your magic link the next morning.

    Dry-land
    1. 10m
      Family + roster check-in
      Everyone gathered, family seating, season-recap board on display
    2. 10m
      Race-day briefing
      Course, finish line, podium positions, medal protocol
    3. 20m
      Cohort send-off + activation
      Coach send-off speech for each cohort, dynamic warmup, focus routine
    On the water
    1. 10m
      Warmup paddle
      Find your stroke, settle in
    2. 30m
      Podium race
      Full race format. Medals for top 3 in each cohort. Finisher ribbons for every paddler.
    3. 10m
      Family lap + photos
      Cool-down paddle alongside family, group photo, season recap
    Cooldown
    1. 2m
      Lat + side stretch
      Reach overhead with the paddle held wide; gentle side bends left and right. Releases the paddle-side shoulder grip.
    2. 3m
      Hip flexor + chest opener
      Half-kneeling lunge each side, hands behind head, lean back gently for the chest. 90 seconds per side.
    3. 3m
      Hamstring + wrist release
      Standing forward fold, slow wrist circles, then flexor + extensor stretch. Recovery for everything the paddle worked.
    Focus badges

    4 badges this week — the coach watches for these moments and awards live on the water.

Colophon

Curriculum drawn from the American Canoe Association Standard for SUP Skills (Levels 1–3), the Ocean Academy 4-phase forward stroke breakdown, and the World Paddle Association + International Canoe Federation race protocols. Scaled, sequenced, and badge-mapped by ACA-credentialed Arizona SUP Academy instructors.

Enroll · $895 →
Where

Tempe Town Lake

Two-mile flatwater downtown — protected by dams, glassy most evenings. Launch from Tempe Beach Park. Parking is free.

📍 80 W Rio Salado Pkwy · Boards · paddles · PFDs provided
Don’t miss Spring 2027

Roster fills team-by-team.

$895 for the full season · 8 weeks · 99 badges to earn.

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