Stand Up Paddle Boards (SUP) TUTORIAL

How to stand on paddle board

Standing on the paddle board is not that so easy. First, find out water with no wind and waves. The water must be deep enough to save you from hitting the lowest while you fall.

  • Get the board into the water that is about as deep as your knees.
  • Place the board on the surface of the water, so the fin is free from hitting the bottom.
  • Start out on your knee and take a few strokes on each side of the board, until your knees are straddling the board’s handle hole.
  • Spread your knees about a foot apart is good. Take care where your knees are. Adjust until you get the balance.
  • Place your hand on the board directly in the front of your knee. Press the hands to slowly stand up with one foot at a time and stay in the middle of the board with your feet and repeat it on the other side. Now you are in squat position.
  • At this moment, bring your paddle up to you and use it as a balancing stick. As soon as you feel confident, keep a slight bend in the knees and keep your body centred over the board and try to keep your eyes on the horizon.
  • After you feel that you are ready, move your feet to the comfortable position.
  • Keep the paddle in the water to feel the stability. The paddle functions as a third leg.

How to Move Around and Paddle Your Sup

  • There are few techniques to move forward in the stand up board. Your paddle working as a lever while you move forward.
  • Keep your shoulders apart and bent your knees a bit. Use your leg to protect from falling.
  • Keep the eyes on the horizon. And hold your head and shoulder straight.
  • Hold the paddle in one hand and bring that hand towards your body to expand the paddle forward.
  • Insert the paddle into the water ahead and pulling over your paddle.
  • To keep the level line, take a few strokes on one side and then switch to a few strokes on another side. Keep in mind that you must change your hand position when you are paddling.
  • Keep paddling! This will increase your stability

Paddle board Stroke Techniques

Forward stroke:

  • Hold your one hand on the paddle properly and reach towards the front of your board. Keep your arm straight.
  • Keep in mind that the bent in the paddle must be facing behind you.
  • Put the blade in the water until it sinks completely. Use your arms and your whole body to push the blade deep into the water and pull through. Rotate your upper body and shoulder to generate power.
  • Then draw it towards the back, succeeding the form of your board and stop at your feet. Raise the paddle and repeat it or do this on the other side. Keep the speed and it all works like a harmony.
  • Try to paddle with 4 to 5 stroke on the first level. Step by step you can boost your power to increase the speed. While learning the stroke, try to maintain short stroke. This will help you to maintain your board in a straight line.
  • When you paddle on your left side your right hand must be on the top of your paddle. Reverse this position on the other side also.

Reverse stroke:

  • Reverse stroke is similar to the forward stroke, but it makes you slow down and stop.
  • Reverse stroke is also used to do turning on the water.
  • To do the reverse stroke. First, you must keep your paddle blade behind you near to the tail of the board. Keep your arm straight and twist your torso instead of pulling the blade forward.
  • Doing reverse stroke on the right side will make your board move on the right side.

Sweep stroke:

  • Sweep stroke is useful for turning your board, while you are standing still on the board.
  • Sweep the paddle away from the board, and submerge the paddle blade into the water.
  • Paddle on the right side to move your board towards the left side. And paddle on the left side to move the board towards the right side.
  • Expert paddlers can turn a board by raising one foot and place at the back on the board and transfer their weight on that rear foot. This elevates the nose a bit out of the water. With a conscious, extend the shallow stroke, now the board will turn rapidly.

Falling into the water

  • Falling off your board is a part of standup paddling. Falling into the water makes you get wet and you may get hurt. So beware before falling.
  • The first thing you have to make sure the level of the water. The shoulder deep level is best for paddling. This will keep you away from hitting the bottom when you fall.
  • Keep the board away from other paddlers, surfers, boats, bridges and docks. Falling into the water can move the nearby objects and this may cause injury.
  • Remember fall to the side of your board, not fall on your board.
  • Now you can fall on the water.

Getting back on your board

  • After falling tries to get back to your board.
  • Try to hold your paddle while falling. But if you separate from your board use your hands to paddle and get back your board paddle.
  • Once you catch your paddle grab the handle at the centre of the board by using one hand. Then let your leg up to the surface and kick your leg at the same time of holding the handle to slide yourself onto the board.
  • Take a kneeling position and slowly extend your legs to get back to the position.



  • Choose a calm water area at the beginning.
  • Maintain your balance is a challenging task at the beginning. So try to stay away from wind area.
  • Beware of your posture while standing on the board.
  • Keep your paddle in the vertical angle while doing forward stroke.
  • Keep the strap to avoid losing the board.

Don’t make these common mistakes  

  • Don’t hold the paddle like a broomstick. Try to hold the paddle with one hand and use the other hand to hold the shaft.
  • Don’t spend too much of time when pulling the paddle out from the water.
  • Don’t place your feet too far apart. And try to keep your feet parallel with toes pointed towards the nose of the board and spread shoulder width apart.
  • Make sure about your grips, your grips must be strong enough to give power stroke. Avoid short grips.
  • Plunge the blade completely into the water to take a long stroke.
  • Letting your large back muscles do the work. Many people put the full brunt of the stroke in the arms. Let your big back muscles do the brunt of the work.


Stand Up Paddle Boards (SUP)

Stand up paddle board has its origin in Hawaii, where all the board sports had emerged. Stand up paddle board also known as Hoe he’e nalu. Stand up paddle boards offers you a fun way to play on the water. It has a good benefit of full body workout. Before you get on the water for the first time, you must know a little about SUP. The important element of the stand up paddle boarding is SUP, paddle, leashes and bags. The borders used to stand on their boards and use the paddle to move through the water.

Stand up paddle board

Paddle boards are available in all shapes and size. There are different types of paddle boards are available in the market and you can buy according to the purpose. The types: All around SUPS, Inflatable SUPS, Fishing SUPS, Yoga SUPS, Touring SUPS, Surf SUPS and Race SUPS.

Most of the paddle boards are made of epoxy and fibreglass wrapped around an EPS foam core with several fins to help the board track in the water. It covers with heat laminated HDFC foam deck w/full graphics and HDPF slick bottom. Boards are available in a vast range of sizes, style and prices, and some specific boards are designed for flat water recreation, river, lake and ocean racing, fishing, long distance touring, surfing.

Some boards are made of woods, but it is expensive and hard to use. Most of the paddle boards are eco-friendly and make it longer lasting boards. The hastily growing design and production enterprise have sprung up around this versatile new sport. The wider, longer and thicker board has more volume. The high volume board gives more stability on the water.

The Paddle

Paddles are the most important element in standup paddle board. Without the paddle, you can’t move the sand up board on the water. A stand up paddle is used to move the board across the water while standing on the stand up paddle board. The stand up paddles come in a variety of constructions including plastic or fibreglass, wood and carbon fibre.

The paddle comprises of a blade, shaft and handle. A stand up paddle has a blade on one end connecting to a handle on the other end by a long smooth shaft. The common principle is that the paddle must be anywhere between 4 to 7 inches taller than the paddler. Paddles are designed specifically for stand up paddlers; they are comfortable, durable and meet the highest standards. The blade on the paddle is usually bent at a slight angle to the shaft to allow for more forward reach when taking a stroke.


A SUP leash perhaps one of the most important pieces of equipment that connect you to your board. Leashes come in a variety of sizes. The rule is to use the leash around the same size or slighter smaller than the board. For any paddler, these leashes can mean the difference between life and death. If you find yourself exhausted and far from shore, the leash will keep your board within your reach if you fall in. Always wear a leash. In waves, the leash also protects others from being hit by your board.

Transporting the Paddle Board

Paddle boards are large and it is little difficult to get your paddle board to the sea. Some boards are small enough to fit inside of your car. Most are not. Unless you are lucky enough to be walking distance to water, you may require racks, pads and webbing straps for getting the stand up board to the water.

  • You can carry the board in the shoulder. Holding the paddle in one hand and life the board from the ground to balance on your shoulder. To place the board back down, just do it in a reverse order.
  • Every stand up paddle boards have a handle in the centre, you can use the handle to lift and carry it to the water without any difficulties.


  • Car racks are best to fit the board in any vehicle. If your vehicle already has a rack system, you can just use the straps to tie the board to the existing hard rack. You can fit the board in the car by using this car rack. Some racks may have locking facility to protect the board.

  • Bags are a common tool to carry the board. While you are travelling, you can use the bag to carry the board.


High brace

If you don’t have the time to act low brace and lost your balance, the next step earlier than eskimo roll is to do a high brace. Much like the low brace, a high brace can be accomplished in the outstanding form of methods. The methods that fit you pleasant rely upon on how badly have fallen and in what beginning function you are. The high brace also can be implemented while you need to lead in opposition to a massive wave the tries to push you over.

To begin with we will learn to do the high brace by usage of a simple draw/ sweep stroke and then include sculling to make the brace ultimate longer. However if you have not read the chapter Recovery basics then visit it. You need to learn all these skills.

The name “high brace” is a little confusing, as just like the low brace you need to keep your hands as low as feasible and the paddle as horizontal as feasible. Be arranged for get wet while practising.

  • For starting, keep the regular forward paddling grip of your paddle and keep the paddle near to your body. Notice that you must be able to manipulate the kayak precisely with your feet; you must notice that your knees must touch the deck and the heels are firmly against the bottom. This will help you from falling out of the water when you are sideways in the water.

Incline to the side until you begin to drop. Wind your upper body a bit so that you can roll your back a bit on the surface. Winding your upper body this way permits you to utilize it afterwards as a primary drive for the brace also makes it conceivable to do a greater sweep with your paddle.

  • Maintain your paddle above the water level. Be patient till you splash the surface and your upper body loses the maximum of its momentum. This way, all the minimal support of the paddle brace can be used for the recovery part instead of using it to slow down the fall. Also tried to keep the paddle in a horizontal as possible and turn the paddle so that the blade of the paddle on the side you are falling will work as a power face towards the water.

As your hands and the shoulder can be feel the pressure and completely in an unusual position it is essential to keep them close to your body as possible. Begin to unwind your upper body and pull the blade down towards the floor. This may create a helping force you could lean in opposition to. However, since it isn’t going to ultimate forever, you want to do the following steps quite active.

  • You don’t need much support from your paddle brace when you are half sunken in the water because it is also lighter. At the moment it is a great idea to straighten the kayak. Pull the paddle against the water when your upper body in the water. To push your kayak back upright you need to do the flick with your hip.

After straighten the kayak pull your upper body out of the water immediately and keep pressing the paddle down. Once more, think of it more as in the event that you were pulling the kayak back underneath you, instead of pushing yourself back over the kayak. Your head ought to come out of the water finally. Because the operation is lighter if you can hold your body near the kayaks center, it is a great idea to lean towards the back deck if possible.

  • In some case, the paddle stroke does not donate you a brace that keeps going long enough. What happens is that the bolster vanishes and the blade begins to sink beneath the water. At that point, you need to bring the blade up to the surface by cutting the blade through the water. After doing this, stretch the blade horizontally back and front against the surface and keep in mind that you need to hold the blade in a raising angle close to its way. The concept of this technique is the same as when doing the sculling draw that is instructed in chapter Moving sideways. Inclining towards the stern will make things less demanding. And in the event that everything is accomplished well, you will keep sculling for as long as you want.

High brace is an important part of doing an eskimo roll so keep practising until you become a master of it. So learn high brace won’t be a tough one.

Low brace

The low brace is the best technique to recover you without getting wet if you lost your balance. Here the adjunct “low” means you have to hold your paddle under your elbows during the brace.

You will be able to do the low brace just by pushing the paddle against the surface of the water and hold it little longer by sweeping the blade opposite to the surface.

  • First, you have to make sure that you are in the correct position. Maintain the usual forward paddling grip of your paddle. Positioned the paddle near to your hip and check that the blade’s lower back face is pointing down at the facet you wanted to lean. Because of this, you have got your elbow on that side quite high and knuckles are indicating downwards.

Make sure that the blade’s edge is slightly raised when your kayak is moving. This way will make the blade to climb up to the surface instead of dividing under the water if you sweep it against the water.

  • To exercise the low brace method, lean to the side until you start to drop over. After losing your balances immediately pushes the blade down against the surface and at the same time move your weight bravely on the paddle. Holding your paddle horizontal while bracing will give you the satisfactory support.

Your instinct may insist you to rapidly bend your torso back on top of the kayak to regain the balance. But it leads to a complex situation because you are in the different ground. So, primarily you must straighten the kayak and only after that, you should worry about your upper body.

  • The kayak comes to the straight position by doing the hip flick that was educated in the above tutorial Recovery basics. This method is nothing but you have to twist your hip and push the deck with your knee to tilt the kayak back upright.

Presently the kayak begins to be back to its level position. The pivoting constrains of it will help you a bit, once you thrush your upper body back to balance. Think of it more when the kayak has slipped and you are trying to drag it back under you. Maintain your body close enough to the deck can even make things much less difficult.

  • Working towards this after a while, attempt to include a clearing movement from the back to forward and you may shortly able to brace for a lot longer. And keep in mind to working on both the sides.

If you feel low brace is failed, you can attempt to get back yourself by switching to a high brace.

Paddle float re-entry

Having Paddle float is important for the lone paddler to know how to use it to climb back to the kayak. A paddle float can be manufactured from closed cell foam, but generally, it is inflatable. And in a crisis circumstance, you’ll likely make one from your life jacket, in spite of the fact that disrobing it is not a great thought.

Even if you know the techniques, it will be a task to climb back into the kayak when the weather is rough. If you have no practice at all, your chances of progress would be narrow even in still weather. There are few differences to the paddle float re-entry, but we are able to master in one that works well on all kayaks.

In case the climate is windy, go to the upwind side of the kayak in such a way your legs will not go under the kayak when the wind pushes it.

Fill little air into your paddle float and keep safe with your paddle blade. Then you can fill the paddle float until it is full.


You need to remove most of the water from the cockpit by flipping the kayak upside down. You can visit at tutorial Emptying Kayak by Self to know more about this.

Keep the other paddle blade on the rear deck of your kayak behind the cockpit coaming. People used to suggest safeguarding the paddle under the deck ropes is a good idea, but it can make things troublesome afterwards. Therefore, you ought to first attempt to do the re-entry without securing the paddle; if this ends up with failure you can use the ropes to create a secure floating support.

Remain at the stern side to keep the paddle between you and the cockpit. Take both the paddle and the cockpit coaming and keep your arm in the paddle. Use the other hand to hold the deck rope or some other thing which will give a good grip. Make sure that the kayak and the paddle are in 90 degree angle to form a letter T. This formation makes the paddle to support you.

Bounce up and pull your upper body to the rear deck. Then, with all speed lift your one leg and land it above the paddle. Then lift the other leg also above the paddle and attempt to hold the paddle and the kayak in 90 degree angle.

Smoothly move your body more onto the rear deck at the same time as retaining your weight barely on the paddle floats. Confirm again that the kayak and the paddle are in 90 degree angle.

Move your other hand towards the paddle and hold it firm and swing the other leg inside the cockpit. Be cautious to lean immediately to the paddle float if there are any chances for waves.

Turn over yourself back to the sitting position and mind to keep the balance on the paddle floats side.

After you got in, you can move the paddle to your front side. But be careful you should not remove the paddle float yet. Try to clear the remaining water from the kayak and keep safe the spray skirt while using the paddle float as a support.


You can find difficult to climb back to your kayak in the poor climate. In that situation, you can do Eskimo roll, but in case you failed in it you can try doing a re-entry and roll with extra support from paddle float.

Heel hook rescue

There are various distinctive strategies to help a terrible paddler back to kayak. The finest procedure depends on the circumstance. The strategy now we are going to learn is called “heel hook rescue”.  It is one of the most trustworthy strategies. For instance, heel hook needs a less upper body strength and flexibility.

Before the paddler getting into the kayak, make sure that you are clear most of the water in it. This technique is explained in the tutorial Assisted kayak emptying. On the following page, we will look at the heel hook rescue step by step.

The helper places the kayak right juxtaposition of the swimmer’s kayak so that the kayak’s bows point to antithesis direction. At that point, the helper takes the swimmer paddle and put both the paddles on his lap. At that moment, they are safe and they can leave their hands free to take a grip from the helper over the swimmer’s kayak cockpit coaming. The swimmer must be on the other side of his kayak, right behind the cockpit.

The swimmer must hold the rear deck of his kayak for a support to take a grip from the helper’s kayak by using either deck ropes or cockpit coaming. Then the swimmer pulls his upper body on the rear decks on the same time of swings the other leg inside the cockpit and hooks the heel inside the cockpit, beneath the front deck.

After the heel is hooked inside the cockpit, it will be easier for a swimmer to drag him on the rear deck by using his leg muscles. Keep in mind that this action needs a lot of energy from the helper. Therefore, the swimmer must ignore fast moves.

The swimmer must carefully move his both legs into the cockpit and try to back in the sitting position. The helper must hold both the kayaks until the swimmer gets his spray skirt secured and pumps the remaining water out with a water pump or bailer.

Emptying kayak by self

Generally, a capsized kayak may be emptied nicely without any help. But compared to emptying kayak with an assisting kayaker, you may like to have extra power and a proper paddle float. Keep in mind that for a solitary paddler, a paddle float is a necessary thing to have.

Make sure that there is no little amount of water inside the cockpit because a little amount of flowing water can make it complex to keep balance in the kayak. After cleared most of the water get into the kayak, you can clear leftover water by using a bailer or cup or a pump. Take note that this method is appropriate only for the kayaks which have the waterproof section and floats on both ends.

To clear leftover water in the kayak, you must turn the kayak upside down and lift the bow up so that the water will flow out.

Attach the paddle float into the paddle and inflate it. Then keep the bow of your kayak upon the strong shoulder and on the other shoulder place the paddle.


Rapidly take the kayak up in the air by hold the bow and the paddle. Drag the paddle down at the same time to avoid you from getting under the surface. You can use your feet to kick yourself up.

You can capsize the kayak upright when you sense that the kayak starts to come down. You have to repeat the operation again if the kayak is having a lot of water inside.

Exiting a capsized kayak

Fortunately, getting out of a capsized kayak is nearly automatic. However, little practice is needed to hold the paddle or kayak without losing it.

If you need to practice eskimo rolls, braces or other things, where getting wet is unavoidable. You ought to know a way to move in underwater or swim along with the kayak.

You don’t need to be an expert in diving to come out of the capsized kayak, because it takes only a few seconds. Check whether the water level is deep enough so that you won’t be slamming your head to the bottom.

  • First it probably a great thought to work without a spray skirt, still now we are going to see how things are executed with the skirt.

Confirm that the spray skirt’s handle is reachable. And then thrust your knees close against the deck to able to sit close even after the kayak capsizes. Hold the paddle with usual grip and breathe in and bend forward to the side untill you capsize.

    • First be calm and adapt to the situation.


You can get help from your friend and keep your paddle among your hands and your stomach it will help the kayak to float in place. Bang the bottom of the kayak to attract the other paddlers and start waving your hand over the surface. In case your companion is quick enough, he can bring his kayak’s bow to your reach and you’ll be able to drag yourself by holding it. This technique is called assisted Eskimo rescue.

But if you don’t have the time and patience to hold up for your friend’s entry you have to get out.

  • During that time if you feel to exit the kayak, put the paddle safely to your lap, get the spray skirt’s handle and drag the skirt off.


If you left the handle in the spray skirt, you can take off the skirt by grabbing immediately from the edge of it and pull it to the side.

  • Put the paddle safely between your hands and push yourself to either side of the kayak by holding the cockpit coaming. Attempt to keep your head as close to the surface as possible, so that you won’t hit your head.  Leaving the kayak in a heavy weather may create problems so better you should keep your feet inside the cockpit.
  • In case you are pressured to swim with the kayak, it is an amazing idea to hold the kayak upside down. This will make the inside air to protect the kayak from sinking and don’t let the waves to splash extra water inside the cockpit. In case you lost your kayak or paddle first you must reach your kayak and then you should find the paddle.  The cause behind this is the waves and the wind will easily push the kayak further, but maximum the paddle will stay at its place.

The perfect way to swim with the kayak is by pulling it. For this, you should grasp the kayak from its bow and put the paddle to the same hand. The swimming method would not truly a matter.

Swimming with the kayak is difficult even at the coolest climate and it is very hard if there is any land nearby. So it is important to learn some other technique to protect yourself from danger. One good idea is that you must never leave your kayak even it might be half sunken. The kayak will keep you above the surface and it will be easy to find the kayak out of the water. Holding the kayak is safer than to be alone in the water.

Paddling backwards

Paddling in reverse procedure is much the same as switched forward paddling and can moreover use for lessening speed in waves or when coming to rescue. Since you will most possibly want to paddle in reverse fair many meters, holding the balance is much important than the style.

If your kayak is prepared with a rudder, paddling backward may be difficult. In such case press both foot paddles to hold the rudder directly. Also, there may be a chance for stern- heavy kayaks to act in a different way while paddling backwards; the issue may overcome by leaning forward within the cockpit to raise weight from the stern.

Moving sideways with sculling draw

After you need to move nearby a dock or a friend’s kayak, one of the finest procedures to utilize is the sculling draw.

  • It is a foremost effective way to make your kayak move sideways and maintaining balance is easy but it may be tough to master.


  • Clasp your paddle with a usual forward paddling grip. Rotate your torso to the side and place the paddle nearly vertically into the water.
  • Make clear that the power face of the paddle facing against the kayak and your upper arm has to be bent approximately ninety degrees and retain excessive.

Immediately take a minute to experience how paddle will carry on within the water. You will notice that the blade has its own will: it cuts the water simply in case you move the paddle parallel to your kayak. However, you have to work more to bring the blade closer to the kayak or future away from the kayak.

Yet, operating the paddle back and forward in this way only make the kayak to move a very little.

  • The technique is to move the paddle back and forward parallel to the kayak when turning the blade’ power faces marginally towards the sweep. This will help to move the kayak towards the paddle.

Hold your upper hand in a stable place, and start waving the blade in the water by moving your lower hand.

  • Try to maintain the movement constantly and move the paddle to create a thin figure 8 shape within the surface of the water. You ought to hold the blade’s inclination to cut the water.