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.