Kayak u0026 Surf Ski Coach
Become a Stronger Paddler
Strength, technique and training for paddlers chasing a better, more powerful stroke, and effective training wherever you are in the journey.
For Any Paddler, Beginner to Elite
Strength + Technique + Training
Everything you need to become a better paddler.
01 / Strength
Paddling-Specific Strength
Strength training designed for paddlers. Movements that make you stronger and paddle better. Either in the gym or home based sessions you can use on demand to fit in your schedule.
02 / Technique
Technique + Understanding
Technique courses and exercises that help you understand the biomechanics and language of technique so you can apply more force to your paddling stroke making you a more effective paddler.
03 / Training
Training with Purpose
Targeted event based training with a purpose, periodised to maximise adaptation for your paddling goals. Structure that works, not just a repeating week.
Strong Paddler Membership
memberships from, $19 a month
Every strength program, technique drill and training plan on the site, written by Ben. New sessions go in as they are built, at no extra cost.
“I’ve got a lot out of your programs, even as a 62-year-old Aussie paddler! It’s been fabulous to see how you’ve continually developed and improved what you offer. The content is practical, well thought through and genuinely useful.”
Peter · Ocean Surf Ski – Australia
“I’m 70. Was in the Ferguson MacDonald era. Olympic champ 1984 K2 ( Only gold NZ didn’t win). I was never comfortable with wing paddles though I’ve used one for years. I recently started watching your YouTube vids and got a tremendous breakthrough in my technique which has resulted in a lower stroke rate and higher speeds by at least 1/2 a km/hr on LD. Using leg drive a lot more etc. I didn’t think you’d be able to teach an old dog etc.”
Hugh · Olympic Gold Medalist K2 / Surf Ski Paddler – Canada
“I needed new focus and new ideas shortly before the Coast to Coast this year, so I approached Ben. I really appreciated his personable but professional approach. Many, many thanks — if you need a comprehensive training overview, Ben is your man.”
Dan · Multisport Athlete, NZ
“After a 15-year break from kayaking, I entered the Coast to Coast and realised I needed expert guidance. Ben built a kayak-specific strength programme with clear progressions I could do at home. I was genuinely surprised by how strong I felt in the second half of the race.”
Pippa · Coast to Coast Paddler 2026
“It's made a huge difference — I'm connecting a lot better with the water and moving the boat faster as a result. My stability is getting better, too!”
Sonia · New Surf Ski Paddler
“Ben introduced me to new exercises like landmine rotations that strengthened my shoulder, scapular and core rotation, and brought real discipline to my training. In five weeks my performance and motivation were up.”
Ted · Ocean Ski Athlete, Australia
“I really enjoyed the training programme and it definitely made a huge difference. Tidied up my ski and took me to a different level in swim and board.”
Dan · Surf Club Athlete NZ
“The Grade 1 technique course has been really helpful. The video showing the hand going up, throwing a cloth — I'm very visual, so that's really helped me on the water.”
Ben · Multisport Athlete – NZ
From the Blog
Your Coach
Ben Keys
Athlete as an Ocean Ski paddler, K1 sprint & marathon, multisport and surf lifesaving: international level and national champion. Sports scientist and strength coach. The website shows you all my tips and tricks, and I’m available online or in person for more personal coaching.