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.


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