Beginners Guide to Stand Up Paddle Boarding
Stand Up Paddle Boarding Basics
Stand up paddle boarding (SUP) offers a fun way to play on the water, you can SUP on oceans, lakes, rivers, and bays. Stand up paddle boarding is a great way to experience the outdoors and has the added benefit of a full-body core workout. Best of all, it’s perfect for people of all ages, body types and skill levels. There’s even enough room to paddle with a dog, friend, child or significant other. Since you stand at full height on your board, it gives you a unique vantage point for viewing what’s down under the water and out on the horizon. SUP has grown in popularity over the years partly because it gives you the freedom to explore the beautiful waters the surround our planet.
Before you head out on the water for the first time, it’s helpful to know a little bit about SUP gear and basic technique. To get started with stand up paddle boarding we’re going to cover some of the basics:
- SUP Gear: Stand Up Paddle Board, Paddles, Safety Gear, Paddle Board Leash, Clothing.
- Basic SUP Techniques; Essential skills so you don’t end up paddling around in circles.
- Helpful Tips: Your first SUP outing, Transporting you paddle board, etc.
Stand Up Paddle Board (SUP) Gear
Stand up paddle board: There are so many options for boards that we recommend borrowing or renting the firs time out. Once you decide that SUP is going to be in your future you can narrow down what type of board will fit your needs and then make the investment. The board you ultimately choose should be determined by a combination of paddler weight and skill, intended use and the local conditions. Different boards will work better for different types of SUP, such as recreational paddling, surfing, touring, fishing, racing and SUP yoga. If you’re renting, take advantage of the staff at the rental shop. They are a wealth of knowledge that and help you make the right choice. To learn more about boards, see Stand Up Paddle Boards: How to Choose
Paddle: A SUP paddle looks a bit like a stretched-out canoe paddle with a tear-drop-shaped blade that angles forward for maximum paddling efficiency. The proper sized paddle should reach up to your wrist when you have your arm raised above your head with the paddle standing up in front of you. Read more about choosing and sizing paddles in our article, SUP Paddles: How to Choose.
PFD (Personal Flotation Device): You may not be aware but the U.S. Coast Guard classifies stand up paddle boards as vessels, so any time you’re paddling outside a designated surfing or swimming area, you have to have a PFD on with you. Adults are not required to wear the PFD, but children must. Check your state’s regulations for age requirements. For more on how to pick the right PFD for you see our Post, PFDs: How to Choose.
Safety Whistle and Light: The Coast Guard also requires that you carry a safety whistle to warn other boaters. If you expect to be out after sunset, be sure to have a light on board.
Proper Clothing: Clothing really come down to your preference. Since you are on the water the sun can be a major factor. We always recommend wearing a UPF sun shirt rash guard with your bathing suit or board shorts. During colder conditions where hypothermia is a concern, wear a wetsuit or dry suit. You should also consider water appropriately footwear depending the type of activity SUP you’re doing.
Leash: Some paddle boards will come as a set with a paddle, leash and possibly a few accessories. Typically the leash is sold separately, a leash is a cord that that attached to both you and the board, keeping it close by if you fall off. Your paddle board is a large flotation device and being attached to it can be important for your safety. There are different types of leashes designed specifically for certain activities like surf, flatwater and rivers. Make sure to purchase the correct one for your intended use.
Basic Stand Up Paddle Boarding Techniques
We are going to keep this super simple and cover: Standing up on your SUP, SUP balance and How to get back on if you’ve fallen off.
How to Stand Up on your Paddle Board
- Stand beside the board in knee or waist deep water. You just need to be deep enough that the board fins don’t hit the bottom.
- Holding the board by the edges climb onto the SUP (kneeling position) at the center point. The carry handle is usually a quick way to location the center point.
- Stabilize the board by keep your hands on the sides and slowly going one foot at a time to move your feet where your knees were.
- Instead of trying to standing up in one motion, try raising your chest up first while keeping your knees bent (like a squat). Once your chest is vertical, extend your legs to stand up.
Keeping your Balance on a SUP
- You should be centered on the board with you feel parallel about hip distance apart.
- Point forward with your feet standing up tall but with a little bend in your knees.
- Keep head and shoulders up and your balance even.
- Try not to look down. You want to be able to see what’s in front of you and in your surroundings
The Right Way to Hold a SUP Paddle
It’s not uncommon to see beginner SUPers holding the paddle incorrectly.
- The “T” handle should be in your hand with the tear drop shapped other end in the water.
- If your paddle has an angled end (at the tear drop) that should be angled forward away from you.
- With one hand on the T and the other placed comfortably about half way down the paddle you make your stroke, then alternate hands (Try to use your whole body and not just pull with the bottom hand while pushing with the top).
Falling Off and Getting Back On
Everyone at one point or another falls off the paddle board. Even experienced paddle boarders will fall off from time to time. It’s a water sport so don’t be afraid to get wet.
When this does happen and you find yourself in the water try to do the following:
- Pick one side or the side. Try not to fall forward or back, you want to land in the water and not on the board. Falling onto the board is more likely to cause an injury.
- Try not to drop your paddle when falling. Its not the end of the world but it is one more thing you will have to now get. If you do get separated from paddle, get the board first and get back on, then you can paddle with your hands to retrieve the paddle.
Getting back on the SUP after falling off:
- Position yourself next to your board and near the center, like you did in the shallow water.
- Hold onto the handle at the center of the board with one hand. Put you other hand across the top of the board holding onto the far side if possible. It’s ok if you can’t reach all the way across you can put your other hand on the handle if needed.
- Float your legs up to the surface behind you, then while pulling on the handle kick you legs in the water to propel yourself onto the board.
Stand Up Paddle Boarding Strokes
Let the fun begin! We know how to get on the board, balance on the board, what to do if we fall off and how to get back on again. Now let’s learn how to move around.
Forward SUP Stroke
- Reach the paddle into the water about two feet in front of you pushing the blade all the way under the surface. Move the paddle through the water back to about your ankle, then out of the water.
- Try to keep your arms straight twisting with your your torso as you paddle. Push the paddle down and through the water with your top hand rather than pulling the paddle back with your lower arm. It’s more like you are trying to pull the board past the paddle rather than pulling the paddle through the water.
- To move in a “straight” line, you need to alternate strokes from one side of the board to the other. You do not need to alternate sides on every stroke, some people paddle three or four strokes on one side, then switch to the other.
- Try to keep the paddle as vertical as possible. The straighter you keep the paddle, the straighter you will go.
Reverse Stroke
Reverse stroke is basically the opposite of the forward stroke. It can be used for slowing down, stopping and turning.
- Reach behind you and put the paddle in the water near the tail of your board. Just as with the other strokes make sure you push the blade under the surface of the water.
- Try to keep your arms straight and twist your torso instead of pulling the blade forward with your arms.
- Using reverse stroke on the right side will make the nose of your board to turn to the right and used on the left side with move the nose of the board to left.
Sweep Stroke
Use the sweep stroke to turn your board while standing still or moving.
- Try to use your body and not your arms, rotate your shoulders so that your right shoulder comes forward.
- Reaching forward plant the paddle in the water, submerging the entire blade.
- In a wide sweeping motion move the paddle away from the board making a big arch from the nose of the board to the tail. Remember, rotate your torso using the leverage of your legs and hips.
- Right side sweep stroke will turn the board to the left, a left side sweep stroke will turn the board to the right.
Helpful Tips: For First Time SUPers
- Choose tranquil waters like a small lake or pond, something that does not have lots of obstacles like boats and buoys.
- Look for sandy beaches or other low entry places where you can wade into the water to easily launch your SUP.
- Choose a nice, sunny day with low to no wind. Windy conditions or rough water can make it every aspect more difficult.
- If you have to paddle into the wind try to do it so that you have the wind at your back on the way home. You do not want to have to fight the wind or current home when you are getting tired.
- Take a friend, make it social. This way you can keep an eye on each other.
- Don’t over do it. Paddle for about one hour on your first time out.