How To Stand Up Paddle Board

Introduction to Stand Up Paddle Boarding

Stand up paddle boarding (SUP) has become one of the fastest-growing water sports worldwide, and for good reason. It offers an accessible way to enjoy the water while providing an excellent full-body workout. Whether you’re looking to cruise calm lakes, ride waves, or simply enjoy nature from a new perspective, learning to paddle board is surprisingly easy. Most beginners can stand up and start paddling within their first session, making it an approachable activity for people of all ages and fitness levels.

What You’ll Need

Before you hit the water, make sure you have the following essentials:

1. A stand up paddle board (SUP) – beginners should start with a wider, longer, and more stable board
2. An adjustable paddle
3. A leash to attach the board to your ankle
4. A personal flotation device (PFD) – required by law in many areas
5. Appropriate clothing for water conditions (rashguard, wetsuit, or swimwear)
6. Sunscreen and sunglasses
7. Water to stay hydrated

Phase 1: Getting Started

Step 1: Choose the Right Location

For your first paddle boarding experience, select a calm, flat water location with minimal boat traffic and wind. Ideally, find a spot where the water is clear enough to see the bottom and deep enough that you won’t hit the ground if you fall.

Step 2: Set Up Your Board

1. Place your board on flat ground with the fin(s) facing up.
2. Attach your leash to the board’s leash plug, then secure the other end around your ankle (preferably on the same side as your dominant hand).
3. Adjust your paddle to the proper height – when standing, it should reach about 6-8 inches above your head.

Step 3: Carry Your Board to the Water

1. For shorter distances, carry the board under your arm, holding the rail (edge) of the board.
2. For longer distances, use the center handle if your board has one.
3. Be careful not to drag the fins on the ground to avoid damage.

Phase 2: Getting on Your Board

Step 1: Enter Shallow Water

Wade into water that’s knee to waist deep. This depth gives you enough water to float the board but still allows you to stand if you fall.

Step 2: Mount Your Board

1. Position your board perpendicular to the shoreline.
2. Place your paddle across the board horizontally in front of the center handle.
3. Hold the rails of the board and climb onto it in a kneeling position, positioning yourself in the center of the board (where the handle is located).
4. Keep your hands on the rails for stability.

Step 3: Find Your Balance in Kneeling Position

1. Take a few moments to feel the board’s stability while kneeling.
2. Practice paddling on both sides while still kneeling to get comfortable with board movement.
3. Look at the horizon, not down at your feet or the board – this helps with balance.

Phase 3: Standing Up

Step 1: Prepare to Stand

1. Once you’re comfortable kneeling and the board feels stable, prepare to stand up.
2. Position your paddle horizontally across the board in front of you.
3. Keep your gaze on the horizon, not down at your feet.

Step 2: The Standing Process

1. Place your hands on the board on either side of your body.
2. Bring one foot forward between your hands, placing it where your knee was.
3. Bring the second foot forward to parallel the first, positioning your feet shoulder-width apart.
4. Slowly rise from a crouching position, keeping your knees slightly bent.
5. Stand with your feet parallel, centered on the board, approximately shoulder-width apart.

Step 3: Maintain Your Stance

1. Keep your knees slightly bent, not locked.
2. Position your feet parallel to the board’s rails (edges).
3. Keep your weight centered over the board’s handle.
4. Look at the horizon, not down at your feet or the board.
5. Keep your back straight and core engaged.

Phase 4: Basic Paddling Technique

Step 1: Hold the Paddle Correctly

1. Hold the paddle with one hand on the top (T-grip) and the other hand about halfway down the shaft.
2. The angled blade of the paddle should face away from you.

Step 2: Forward Stroke

1. Reach forward with the paddle, extending your arms.
2. Submerge the blade fully into the water.
3. Pull the paddle back alongside the board to your ankle.
4. Remove the blade from the water and repeat.
5. To paddle straight, alternate a few strokes on each side.

Step 3: Turning

1. To turn right, paddle on the left side of the board.
2. To turn left, paddle on the right side of the board.
3. For a sharper turn, paddle backward on the opposite side (reverse stroke).

Phase 5: Falling and Getting Back On

Step 1: Fall Safely

1. When you feel yourself losing balance, fall to the side, away from your board.
2. Try to fall flat into the water rather than onto the board to avoid injury.

Step 2: Recover Your Board and Paddle

1. Swim to retrieve your paddle first if it’s separated from you.
2. Your board should remain connected to you via the leash.

Step 3: Remount Your Board

1. Position yourself at the center of the board, alongside it.
2. Grab the handle with the hand closest to the board.
3. Place your other arm on the opposite rail of the board.
4. Kick your legs while pulling yourself onto the board.
5. Return to a kneeling position before attempting to stand again.

Tips for Success

– Always look at the horizon, not at your feet or the board.
– Keep your core engaged for better balance.
– Start in calm water with minimal wind for the best learning experience.
– Paddle with your core muscles, not just your arms, for more power and less fatigue.
– If you’re struggling with balance, widen your stance slightly.
– Don’t grip the board with your toes – keep your feet relaxed and flat.
– Practice falling and remounting your board in a safe area to build confidence.

Frequently Asked Questions

How long does it take to learn to stand up paddle board?

Most beginners can stand up and start paddling within their first session. With just 5-10 minutes of practice, many people can achieve basic balance and movement. Mastering techniques and building endurance will take more time, but the basics are quickly learned.

What type of paddle board is best for beginners?

Beginners should start with a wider, longer, and thicker all-around board. Look for boards that are at least 10’6″ long and 32-34″ wide. Inflatable SUPs are often recommended for beginners as they’re more forgiving if you fall on them and easier to transport.

Do I need to know how to swim to paddle board?

While basic swimming skills are recommended, wearing a proper PFD (personal flotation device) means even those with limited swimming abilities can paddle board safely in calm conditions. Always wear your leash so your board stays with you if you fall.

How do I improve my balance on a paddle board?

Practice is key. Start in calm water, keep your knees slightly bent, engage your core muscles, and always look at the horizon. Yoga and core-strengthening exercises on land can also improve your balance on the water.

What should I do if it’s windy?

For beginners, it’s best to avoid windy conditions. If you find yourself in wind, paddle into the wind when you have the most energy, as it’s easier to return with the wind at your back. In stronger winds, you may need to kneel to maintain stability.

With these steps and tips, you’ll be standing and paddling with confidence in no time. Remember that paddle boarding is meant to be fun, so don’t get discouraged if you fall a few times – it’s all part of the learning process!