Arena Elite Hand Paddle Size Guide

The Arena Elite Hand Paddle is a professional training device designed to enhance the feel of your pull and catch while building power and endurance. Updated with a new lacing system and an even wider size range to meet the needs of more swimmers, the Elite Paddle also provides valuable feedback on technique — making defects immediately clear so they can be corrected.

Made from hard-wearing polypropylene with comfortable silicone straps, the Arena Elite Hand Paddle is available in four sizes — XS through L — to suit junior and adult swimmers alike. Select your size based on your hand size and training goal: a smaller paddle focuses on technique and feel, while a larger paddle increases resistance and builds upper body strength.

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Arena Elite Hand Paddle — Sizes XS to L

Select your paddle size based on the size of your hand. For technique work, choose a size that closely matches your hand. For strength and resistance training, you may prefer one size larger. The Elite Paddle is available in four sizes — XS, S, M and L — covering junior to adult swimmers.

Size	Width (cm)	Length (cm)	Recommended For
Paddle Dimensions & Sizing Guide
XS	13.5	16.4	Junior swimmers / small hands
S	15.5	18.5	Junior to adult / smaller hands
M	17.5	20.7	Adult swimmers / average hand
L	19.5	23.0	Adult swimmers / larger hands or strength focus

Dimensions shown are the physical paddle size. As a general guide, choose a paddle whose length closely matches the distance from your wrist to your fingertips. A smaller paddle gives better technique feedback; a larger paddle increases resistance. Speak to a member of staff at Allens if you are unsure.

Usage & Fit Notes — Arena Elite Hand Paddle

Select a size that covers the palm and extends just beyond the fingertips. A paddle that matches your hand closely gives the best technique feedback; a larger size increases resistance and upper body workload.
The new 2-handle lacing system with silicone straps should hold the paddle securely across the back of the hand without cutting in — adjust the straps so the paddle sits flat and centred on the palm.
If you are new to paddle training, introduce them gradually — start with shorter sets (e.g. 4×50m) and build up as your shoulders and upper body adapt to the increased resistance.
Use paddles for pull sets with a pull buoy to isolate the upper body and get the maximum benefit from each session. Avoid using paddles if you are experiencing shoulder pain or injury.
Paddles provide immediate technique feedback — if your hand entry is wide or your pull path is incorrect, the paddle will feel unstable or will create excessive drag. Use this feedback to identify and correct faults.
The hard-wearing polypropylene construction is durable and chlorine resistant. Rinse in fresh water after every use and store in a dry place away from direct sunlight.
Unsure? Contact our team or call +44 1827 330600. Speak to a member of staff at Allens if you are unsure.

Frequently Asked Questions — Arena Elite Hand Paddle

Choose a paddle that covers the palm of your hand and extends just beyond your fingertips. A paddle that closely matches your hand size gives the best technique feedback, while a size larger increases resistance and is better for strength and endurance work. Junior swimmers should start with XS or S, while most adult swimmers will find M or L most suitable. Speak to a member of staff at Allens if you are unsure.

Hand paddles enhance the feel of the pull and catch phase of the stroke, building a stronger connection with the water. The increased surface area adds resistance, which builds upper body strength and endurance. They also provide immediate feedback on technique — if your hand entry, pull path, or catch angle is incorrect, the paddle will feel unstable or create excessive drag, making faults easy to identify and correct.

Using paddles with a pull buoy is the most common and effective approach. The pull buoy supports the legs and isolates the upper body, allowing you to focus entirely on the pull and catch without the added effort of kicking. This combination maximises the benefit of paddle sets for both technique development and upper body strength building.

Yes, but beginners should introduce paddles gradually and start with a smaller size (XS or S to avoid overloading the shoulders. Begin with short sets — 4×50m is a good starting point — and build up the volume over time. If you experience any shoulder discomfort during paddle sets, remove the paddles immediately and allow your shoulders to recover before trying again.

The updated Arena Elite Hand Paddle features a 2-handle lacing system with comfortable silicone straps. This system holds the paddle securely across the back of the hand with two points of contact, providing a more stable and controllable feel during the stroke compared to single-strap designs. The silicone straps are gentle on the skin and easy to adjust for a precise fit.

Paddles increase the load on the shoulders, so incorrect use or too much volume too quickly can lead to shoulder discomfort. Always introduce paddles gradually, use a size appropriate to your strength and technique level, and avoid paddle sets if you have an existing shoulder injury or are experiencing pain. If in doubt, consult a coach or medical professional before incorporating paddles into your training.

Arena Elite Hand Paddles are most commonly used for front crawl and backstroke pull sets. They can also be used for butterfly, though the increased resistance on butterfly may be very demanding. They are not suitable for breaststroke due to the different arm action. For best results, use paddles with pull sets in front crawl to develop feel, power, and technique.

Rinse the paddles and straps in cold fresh water after every use to remove chlorine and salt. Allow to dry naturally away from direct sunlight. Store in a dry place away from sharp objects. The polypropylene paddle body is hard-wearing and chlorine resistant, while the silicone straps will remain flexible and comfortable with proper care. Avoid leaving them in direct sunlight for extended periods.