Paddle boarding is an entertaining, accessible, and multi-purpose water activity. Only a step away from the water, this watersport is ideal on hot summer days. It’s also a low-impact but significant full-body workout.
At first, it might seem impressive or intimidating. The stand up paddle boarding technique is, however, more straightforward than it looks and suitable for beginners and experienced paddlers. After a few trials, you should be able to paddle around confidently.
This complete beginner’s guide explains, step by step, how to paddle board. We’ll cover beginner to more advanced paddle boarding techniques. Before getting into technicalities, let’s start with the basics—the equipment needed.
Pre-Requisite: Choosing the Right Equipment
To paddle board safely and efficiently, you’ll need a few essential pieces of equipment.
Adequate Paddle Board
Stand up paddle boards—or SUP—come in different styles, shapes, and weights. While looking for your first board, make sure it offers maximum stability in all types of waters. This includes both choppy and flat waters.
If you’re just starting, choose a long and wide board. It’ll help you keep a good balance while on the water. If you’re renting it, employees should be able to provide guidance.
Generally speaking, beginners should feel comfortable with a board measuring 11-feet long and 30-inches wide. To find out more about stand up paddle boards, read our article here.
The Right Length Paddle
SUP paddles differ from the ones used on a kayak. One side shows a T-shaped handle to hold onto, while the other extremity features a regular paddle blade.
The length of your paddle is essential when it comes to paddle boarding. If your paddle is too short, you’ll have a hard time submerging the blade entirely. You’ll need to bend lower, potentially creating back pain over time.
We recommend choosing a paddle reaching 6 to 10 inches above your head. You can also place the paddle vertically in front of you. The section where the shaft meets the blade should be at your eye level.
The type of paddle boarding you intend to do will also impact the paddle length. In flat waters, we suggest choosing one longer than needed. If you’re surfing, however, you’ll be closer to the water, and a shorter model should suffice.
You’ll even find adjustable paddles, ideal if you need one suitable for different types of paddle boarding. They can be convenient when several paddlers with various heights are using the same one.
Remember that the material of your paddle will play a significant role in your paddle boarding experience.
The lightest models are made of carbon fiber material, yet come at a higher price point. Light paddles are preferred as they’re easier to maneuver and carry. Plastic and aluminum paddles are popular, budget-friendly choices.
Storage Bag
A storage bag should be a worthwhile investment. First, it keeps your board protected during transportation and storage, increasing your board’s overall life expectancy.
Most bags come with carrying handles. Even with the extra layer of protection, you’ll be able to grab and move it around easily.
Safety Leash
What’s a leash? Why would you need one when paddle boarding?
A leash is designed to attach yourself to your board. Its primary function is to prevent the SUP from drifting away if you happen to fall. Some models attach to the calf, while others wrap around the ankle.
On the water, current, wind, and weather can change rapidly. If your SUP flips over, it’ll only take seconds for you to lose sight of it. Chances are you may not be able to swim fast enough to retrieve it.
Without your board, you’ll have to swim back to the shore, which could lead to exhaustion if you’ve ventured far away.
Leashes come in a variety of sizes. We recommend selecting one matching the length of your board, or slightly shorter. Also, ensure that it can easily be disconnected in case of an emergency.
Personal Floating Device (PFD)
Although requirements vary from state to state when it comes to life jackets, we suggest wearing one at all times.
You’ll find several types of PFD. From standard to inflatable ones, some even include a small pocket to fit a whistle, a camera, or a phone.
Clothing Attire
Proper clothing can make or break your paddle boarding experience. If you go paddle boarding in winter, you’ll need a wet suit or at least long sleeves to avoid hypothermia.
In summer, don’t forget to bring a hat, along with sunglasses and sunscreen. For those with sensitive skin, you might want to invest in an ultra-violet protective shirt.
Transporting Your Paddle Board
Before purchasing a SUP, plan how you’ll be transporting it to its destination. Beginner models can be larger and heavier than other models.
Most boards are placed on top of a vehicle’s roof for transportation. Depending on the model of your car, you might need to invest in a set of roof racks. They’ll keep your vehicle and your SUP scratch-free.
To move your board from your vehicle to the water—or vice versa—use the included handle located towards the center. Most SUP models can be conveniently carried under one arm.
To know how to tie your board to your car, this video might be helpful:
Setting-Up for Success
Regardless of your experience, always check the weather and water conditions before heading out. You’ll want to know ahead of time if strong winds, currents, or rain are to be expected.
Beginners should only practice in calm waters. If you get caught in a wind storm, lay flat on your board and use your arms to paddle back to the shore.
Keep Your Distance
If this is your first time paddling, keep a reasonable distance from your neighbors. The waves created by their SUP could make you lose balance. You’ll also have a higher risk of hurting each other with the paddle.
Holding the Paddle
We often see beginners handling their paddle with the blade curve facing towards them. Although you might think that you’ll better scoop the water out, you’re likely to splash it around, lose balance, and flip. Instead, ensure that the blade curve is facing forward, away from you.
When holding the paddle, one hand should be placed on the T-handle, while the other one grabs the shaft a few feet under. Avoid keeping your hands close to each other as it produces a weaker stroke and will get your arms tired faster.
During the first few trips, it might be a good idea to place a marker 2 feet below the T-handle, where your lower hand should hold the shaft.
Your top arm, placed on the T-handle, should be doing most of the work. Keep your bottom hand loose and open up a few fingers if needed. It’ll allow your stroke to reach further.
Going the Right Direction
This may not be as obvious as it sounds, especially for SUPs with rounded-ends. Although it can sometimes be challenging to differentiate the front from the back, using it the other way around will impact the board’s performance.
If you’re unsure, look for your paddle board’s fin. It should always stand behind you.
Body Positioning
To maintain proper balance, body positioning is key. Here are a few tips:
- Always stand towards the center of your board.
- Look ahead of you, don’t stare at your toes or paddle.
- Avoid leaning towards one side or the other.
- Stand straight, with your feet parallel to the board.
- Keep your core muscles engaged at all times, and your legs slightly bent.
Launching Your SUP
With your equipment ready, we recommend launching from a gentle shore slope. Only attach the leash once you’ve reached the water.
- Walk into the water carrying your board under your arm.
- Once the water reaches your knees, lay the board flat.
- Place one knee on the board, towards the center.
- Proceed with the second knee and find your balance before standing up.
Best Paddle Techniques
If you aren’t feeling stable, start practicing paddling on your knees. With a center of gravity closer to the water, it’ll be easier to find your balance when kneeling.
Standing-Up
When you feel comfortable, try standing up:
- Lay your paddle flat perpendicularly to your board.
- Hold your board with your hands on each side, close to your knees.
- Still holding the board, place your right foot flat on your board, keeping your left knee down.
- Repeat with the left leg.
- Extend your chest first, then slowly straighten your legs to a vertical position.
- Always keep your feet parallel to the board.
You might want to practice close to the shore. It’s easier to get back on if you need a few trials and errors before finding your balance.
Paddling Strokes
Whether you’re doing a forward or a reverse stroke, the paddle should always be placed perpendicularly to your SUP. From the moment it enters the water to the end of the stroke.
Paddling at an angle is possible yet produces a weaker stroke. To move in a straight line, you’ll need to alternate between right and left movements. Although there aren’t any set rules, it’s best to shift side every three to four strokes.
Forward Stroke
This technique is the most important one to master as it allows you to advance. Here are the steps to complete a forward stroke on the right side.
- Place the paddle in the water 2 feet ahead of you. Don’t forget to keep the shaft perpendicular to your SUP.
- Once the blade is entirely submerged, push the paddle backwards with your left hand, towards your feet.
- Don’t let your paddle go past your ankles or it will create too much draft, making it difficult to move in a straight line.
- Repeat the movement on the same side a couple of times before proceeding with the left side.
Reverse Stroke
This stroke allows you to go backwards. It can be handy if you’ve dropped something in the water and need to slow down or stop. Here are the steps to make a reverse stroke on the left side:
- Start the stroke from the back of your board, on the left side.
- Reach as far as you’re able to, without losing balance.
- With your right hand placed on the top handle, push the paddle forward, toward your feet.
- Repeat the movement a couple of times before proceeding with the other side.
The Draw Stroke
This technique moves your SUP sideways. It’s usually used to slowly get closer to a deck or another nearby paddle board:
- Rotate your torso at a 90-degree angle, towards the direction you wish to go.
- Place your paddle in the water in front of you, as far as you can reach. The blade needs to be entirely underwater.
- Pull the paddle towards you, until your board meets the paddle.
- Remove the paddle from the water in a vertical side movement.
Keep in mind that the fin’s main task is to keep your boat moving in a straight line. When doing a draw stroke, the front of your SUP might, therefore, move faster than the rear—where the fin is located.
If this is causing you trouble, place the paddle closer to the fin, rather than towards the center.
Sweep Stroke
To make a course correction, many beginners keep paddling on the same side until their SUP reaches the desired direction. It’s doable, but there is a much easier technique called the sweep stroke.
With only one stroke, you’ll get your board to change its route. Two sweep strokes should allow you to complete a full U-turn. It can be done whether you’ve stopped or while your board is still moving.
If you’re sweeping on the left side, your boat will turn towards the right, and vice versa. This technique is easy to master. After a few trials, you should be spinning like a professional:
- Rotate your torso towards the side you wish to proceed with the sweep stroke.
- Your paddle blade should be entirely submerged underwater, at the front of your SUP.
- Push your paddle towards the back of the board, this time in a circular 180-degree movement. Your torso should move along to give extra power.
- Once you’ve reached the rear of your board or your desired angle, remove the paddle from the water.
A reverse sweep stroke starts at the rear of your SUP and will move your boat towards your paddle.
The CrossBow Stroke
If you’d like to take the sweep stroke a step further, the crossbow stroke is for you. It allows you to make a complete a U-turn with only one stroke. A right crossbow stroke will get your boat turning towards your paddle:
- Start the movement on the right side, from the tail of your SUP.
- Once you’ve completed the sweep stroke and reached the bow, continue across. Your right shoulder is now forward.
- For shorter paddlers, you might have to take the paddle out of the water and place it back on the left side.
- Your paddle is now placed on the left side of your SUP, at the front.
- Complete the sweep stroke to reach the back of your board.
Advanced Paddle Techniques
As you’re gaining experience, here are a few tips to make you advance faster:
- The action of the paddle blade entering the water is called the catch. Aim for a catch as far ahead as possible, without losing balance.
- Put more pressure on each stroke. For maximum strength, start the movement by placing your left arm above your head and proceed with the right side forward stroke.
- With each movement, get your body closer to the water by bending your knees. While paddling on the right side, the lower your right hand is, the more power you’ll give to the stroke.
- For faster turns, stand up towards the tail of your SUP and proceed with the sweet stroke. Be ready for a very sudden and rapid turn!
Emergency Paddle Technique
If the waves are more substantial than you can handle or the wind stronger than anticipated, lay flat on your board.
Place the paddle shaft under your chest, with your PFD acting as padding. Paddle using your arms to reach the shore or ask for assistance.
Don’t Be Afraid to Fall
Falling in the water is part of the fun and can be refreshing in hot weather. Some paddlers might even induce their fall to take a break.
Falling Technique
For safety measures, make sure to fall away from your board. When possible, push on your legs during your fall. This should prevent you from hitting the board and hurting yourself.
Try keeping your paddle with you while falling. When this isn’t feasible, your leash should keep it close enough to retrieve it quickly.
Recovering Technique
Getting back onto your paddle board is a simple process. Most boats come with a handle located towards the center.
Grab the handle and gently pull yourself up. Start by placing one knee, then the other. When you’ve reached a stable position, make your way back to a standing position.
Fun Times Ahead
Paddle boarding combines both fun and a complete body workout. If you’re a beginner, we’d recommend finding a stand up paddle board partner. It’s safer, and you’ll be able to encourage each other.
During your first SUP trip, plan for an hour trip maximum. As you’re starting, you’ll get tired faster. This will give you a soft introduction and an enjoyable experience.
We hope this complete beginner’s guide will help you appreciate the wonderful watersport that stand up paddle boarding is.