Beginner’s Guide to – Stand Up Paddle Board

Gettting Started

Stand up paddle boarding (SUP) is one of the fastest growing sports in the UK. Its popularity is due to fun and relaxing nature of the activity, accessible to all. Its also a great way to give your body a full workout and thus has become a popular cross-training activity for athletes, and recreation users as a great way to stay in shape. It can be done pretty much on any water surface, whether it be open ocean, in the surf or lakes and rivers. stand up paddle boarding also allows you to travel in style whiles providing you with a unique view of the ocean without any limitations. 

Paddleboarding Gear

To Get started in Sup you only need a small amount of equipment to start to enjoy this sport.

• Stand up paddleboard:

• This will usually be your biggest and most significant gear investment. Sizes are based on the paddler’s weight and experience. You will also need to take in to consideration where you will be using the board and how?. Are you going to be using it in waves, flat water, recreational, race, touring etc? Check out our recommendations before you buy.

• Paddle:

• Stand up paddles have an angle or “elbow” in the shaft for maximum efficiency. Choose a paddle that’s roughly 8” to 12” taller than you are the recommend heights can change depending on your intended usage i.e. racing, surf, flat water, touring).Personal Flotation Device (PFD)

• Options to consider

• A must have life saving device for beginners as well as experienced if you plan on going out of your depth or the open ocean While not required everywhere, it is always recommended to have a PFD when paddling. This can be either a regular life vest or a belt pack. In certain areas they are required so always make sure you check the local laws regarding PFD before you head out and you can be ticketed without one.

Appropriate clothing

• Depending on the weather and temperature you will need to dress appropriately. In warm weather you can generally were a swimsuit and rash guard for some sun protection. If you are going to paddle in colder conditions where hypothermia is a concern, you will need a wetsuits, booties, gloves, possible a hood and other cold water protection.

Sun Protection

• Out on the water you always want to have good sunscreen and sunglasses to protect you from UV rays.Wear a hat, or long sleeves t-shirt if out long distances or just recreational you should always protect yourself from the sun no matter how long your out. Carrying Your Board to the Water
• There are three ways to carry your board, either using the integrated carry handle holding the rails or on your head. For short distances without much cross wind the handle is easiest.
• Techniques: Getting Started
• Carry Handle: Lean the board on its rail or side. Stand on the bottom side of the board. Reach over and grab the handle. Use your free hand to carry your paddle.

• Side Carry:

• This way or carrying a sup is only advised for short journeys

• Head Carry:

• Stand the board on its tail with the top facing you and your paddle on the ground close to you. Grab the rails of the board. Walk yourself under the board so your head is in the center point of the board and balanced. You can now bend down and pick up the paddle to head to the water.

The Leash / Leg Rope

A leash is important safety device in case you fall off of your board. It will keep the board from floating too far away from you and potentially into someone else. Especially helpful if you are in waves or there is a current. You attach one end of the leash to the tail of the board and the other around your ankle. Here 4 simple steps to properly attach your leash:

• Slide the leash rope through the area at the tail of the board.
• Velcro the rope to the leash so it is secure in the layers.
• Attach the other end of the leash to your ankle or calf.
• Be sure both ends are secure by giving a little tug on each end.

Putting on your fin

All paddle boards require fins. Most boards come with a single or tri fin setup. Here are some simple steps to get the fins setup:

Center fin

• Put the board down bottom up.
• Drop the washer into the fin box.
• Line up the washer toward the front half of the fin box or where you want the front of your fin to sit.
• Insert the fin. Slide the fin closer to the nose to help the ride track straighter or further back to turn easier. Most people put it center of the fin box.
• When fin is in place line the washer up with where the screw goes in and twist it until it is snug.

Side Fins

On some sups there will be small side fins mostly used if in waves to give greater control

• These are the two smaller fins that go on the outer rails:
• There is a flat surface (foil) on each and you want this facing in.
• Put each fin in and tighten them with a fin key or allen wrench.

Mounting the Paddleboard

When you’re new to the sport, it’s best to start out in flat, calm water if possible with in your depth, whilst being free of obstacles like boats and buoys or swimmers.

At first, you may find it easier to kneel on the board rather than to stand upright. Here are the steps to get you started:

• Stand alongside the board in shallow water, place your paddle across the deck of the board and use it as an outrigger. The paddle grip is on the rail (edge) of the board; the blade rests on the water.
• Hold the board by the rails. One hand will also be holding the paddle grip.

• jump onto the board into a kneeling position, just behind the center point of the board.

• From that kneeling position, get a feel for the balance point of the board. The nose shouldn’t pop up out of the water and the tail shouldn’t dig in.practicing on the beach before you enter the water is a good idea as you will be able to become comfortable with the motion of getting up

Standing up and stance

• If in shallow water place the board face up so the fin is not dragging in the sand and rocks.
• Walk the board out to around knee high water with the paddle lying across the deck of your board.
• Grip the rails (sides) of the board and pop onto the board in a kneeling position slightly behind the center of the board.
• In the position you can get a feel for balancing on the board. You can feel the side to side and front to back balance point.
• From the kneeling position you can actually start paddling if you prefer to get comfortable with a lower center of gravity first.
• Once you feel comfortable place your hands on the sides of the board and stand up at that balance point you felt.
• You are now standing on your board and ready to start your stroke!

 Once you’re ready, stand up on the board one foot at a time. Place your feet where your knees were.

• Your toes should be facing forward with your feet parallel and about hip to should width apart depending on the width of your board.
• Be sure to not stand on the rails of your board.
• A relaxed slight bend in your knees will help you stay balanced out there.

• Stand with your head and shoulders upright with your eyes looking ahead and not down at your feet.
• Balance with your hips—not your upper body.
• Forward movement of the board through the water will help increase your stability.
• Make minor adjustments if needed forward or backwards depending on how the board is riding.
• when your forward momentum increases, your stability increases as well.

Fall and recovery

• Always be aware of any objects around such as other paddlers, buoys, or other watercraft.
• When you feel yourself loosing your balance and about to fall, give the board a little push away as you fall. Falling in the water is a lot better than falling into your board.
• If the board is taken away in a current or wave always try to retrive the board before retrieving your paddle.

Basic Paddleboarding strokes

• Keep your arms straight with just a slight bend in the elbow.
• Maintain a straight back and bend at the knees to avoid injury. Do not hunch over.
• Think of the power come from your core rather than upper body.
• Extend the blade forward as far as comfortable and fully submerge the blade.
• Only after it is full submerged pull the paddle back towards your feet.

• The more straight up and the paddle is the more straight it will propel you.
• Shorter strokes are best to start with when you are a beginner.
• Do 4-6 strokes and then switch sides with your paddle. Reverse hand positions when doing this.

Catch Phase of the SUP Forward Stroke

• Place the paddle in the water toward the tip of the SUP. The face of the blade should be facing toward the rear of the board at the catch phase of the SUP forward stroke. Place the blade all the way in the water up to the throat before transitioning to the power phase of the SUP forward stroke.

Power Phase of the SUP Forward Stroke

• Once the blade is in the water the power phase begins. This is the part that people usually do wrong. They pull the paddle blade through the water with their arms which is a great way to get worn out. The proper way to bring the paddle through the water is by rotating the torso. Try keeping the top hand level and moving across the horizon throughout the power phase. This will force you to rotate to bring the paddle along the board rather than pulling your arms. Keep the paddle as close to the board as you can. This will minimize the rotation of the board throughout the stroke.

Recovery Phase of the SUP Forward Stroke

• The overall length of the stroke will depend on the length of the board. On shorter boards the stroke should go from tip to hip. On longer boards the stroke can be extended back further. Begin the recovery phase before the board starts turning. Begin to remove the paddle at the end of the power phase. Then rotate the torso back to the front thereby setting the paddle up for the next stroke on the same side.

Paddleboarding Turns

There are several easy ways to turn a paddleboard. Some of the basic strokes are

• Side stroke: One way to is simply to paddle on one side until the nose turns in the direction you want to go. Want to turn right? Paddle on the left. Headed to the left? Paddle on the right.

• Back paddle: A faster way to turn or reverse direction is to simply drag the paddle or paddle backwards on either side of the board. The backwards paddle is a quick way to turn your board around. Simply reverse the direction of your stroke while still facing forward. This will create a 180 degree turn almost completely in place.
• Sweep Sea (“c”) stroke: Plant your paddle towards the front of the board and take a long sweeping stroke towards the tail. This is sometimes called a sweep stroke.
• Other tips:

• Pivot turns: this turn is one of the fasted in terms of changing direction works well especially in surf. Begin by paddling on your dominant side (left foot forward, paddle on your right side). Really bend your knees and put more weight on your back foot. This allows the board to pivot and turns quickly.
• Stepping back on the board or looking over your shoulder to the direction of your turn also helps in making a turn.These mistakes are easy to make when you’re starting out. Try to avoid them and you’ll have a lot more fun on the water:

• Common Beginner’s Mistakes in Paddleboarding

• A hunched posture. Keep your back straight, shoulders level.
• Staring at your feet instead of the horizon.
• The elbow (bent angle) of the paddle facing in the wrong direction. It should point away from you.
• Having both hands on the paddle shaft. Your top hand belongs at the top of the paddle, on the grip.
• Standing straight-kneed. It’s much easier to balance with bent knees.

Paddleboarding: Next Steps 

Once you’ve mastered the basics, there’s almost no limit to the watery worlds you can explore on your stand up paddleboard. Play in the waves and ocean surf, carve turns or learn new strokes. You might find yourself wanting a narrower, more manoeuvrable board as you become more adept.

HOW TO WAX A SURFBOARD 

Wax has been used for years to help surfers gain traction and grip to their surfboards in water. Traditionally a surfboard is quit slippery in the water and without wax or traction pads I would be difficult to paddle and ride. Most surfboards have a thin layer of wax on the deck. Surf wax applied correctly will create a layer of small waxy bumps giving your feet a grip/traction

The following is a beginner’s guide to waxing your board as well as a tutorial of how to get the perfect traction for your board If you’ve never waxed a surfboard before or you’re just looking for tips to get a better wax job, here is our guide to waxing your surfboard.

How To Wax A Surfboard In 5 Steps

Step 1: What You Will Need 

To wax your surfboard The main thing you will need is some wax remover/white spirit/a rag or cloth/ basecoat wax, topcoat wax and a wax combe

Step 4: Applying The Basecoat

The basecoat is the foundation of your grip basecoat wax is harder than top coat and will last longer on your board. It also makes it harder to apply so will require a strong amount of pressure. It will help to create a pattern of bumps on your surfboard that helps the top cote stick easier. The base coat will help to keep your wax on for longer were as applying just topcoat would need to be applied constantly.

Begin by applying broad strokes on the board and continuing until you see a bump pattern emerge. Each surfer is different so try a range of patterns and styles of waxing that works for you

Step 5: Top Coat 

Now it’s time to apply the top coat of wax. Usually a lot softer in texture and greatly affected by heat changes and water temperature

The top coat is applied in the same way as the basecoat but with less pressure as the wax is softer. Use a similar technique.

Keep your wax sticky for longer 

Once you finished your surf you will want to prepare your wax for the next session. Wax will enviable flake off and get stuck to your wetsuit body and shorts, therefor to keep your board at maximum grip you will need to reapply small amount of top coat before each session. The wax will eventually get flatter and less sticky a great tip if you haven’t got any wax or want a little more grip use the jagged side of a wax combe to scratch some lines in the wax to reveal the fresher wax underneath this will help your wax go further

If you surf a lot and find your wax isn’t doing its job it’s a good idea to go back to the beginning and start a fresh basecoat. On average a new basecoat should be applied every year but if you surf a lot every 3-4 months might be ideal.

20 SURF FITNESS EXERCISES FOR POWER STRENGTH AND STABILITY

Surfing as many people know isn’t just a sport it’s a full embodiment of health fitness and balance in your life, keeping fit specifically for surfing provides its own challenges, so we put together a little work out with what we think are the best exercises for improving strength, power and stability. Surfing requires its own special kind of strength training, looking at a surfer’s physique, it requires strong shoulders and arms for paddling out to the waves, and great core strength and balance for riding them back to shore.

The exercises that follow integrate stability, power, and core training to help improve your balance and activate muscles you’re not used to using (the kind you’d have to use on a board). As surfers use their whole body to function as one unit, you will see the majority of these exercises are for the upper and lower body meshed together in one combination move.

Perform the exercises as part of a routine of a circuit, completing one set of each, one after the other. Rest as little as possible between exercises, and 90 seconds to three minutes rest time between circuits.

(1)Overhead walking lunge

Exercise Hold dumbbells overhead and brace your abs. Step forward into a lunge, bending your front knee until your thigh is parallel to the ground. Step forward and repeat with the other leg. Each step is one rep.

Surf specific – working you flexibility in your legs, as well as your prime movers on a surfboard strong powerful quadriceps, will help stabilize your self in bigger waves and give you more spring in top turns, whilst isolating the shoulders to hope strengthen them whilst engaging the core.

(2)Dumbbell push up

Exercise – Hold a dumbbell in each hand and get into push up position on the ground. Perform a push-up, then return to the original push-up position and repeat.

Make it Tougher – Bring the dumbbell up to your chest and maintain a rigid body position at the top of each press up using alternate arms. Increase dumbbell weight or slow the movement to 4 seconds pushing up 4 seconds going down.

Surf Specific – Imitating a similar movement of the pop up as well as using the majority of the muscles in the arms and shoulders to help push your body up whilst keeping your body straight engages the core to improve stability.

(3)Swiss Ball Dumbbell Row

Exercise – Hold a dumbbell in one hand and rest your free hand on a Swiss ball. Bend at the hips so your torso is parallel to the ground; keep your back flat. Row the dumbbell to your side. Complete your reps on one side, and then switch.

Surf Specific –balancing some of your weight on the Swiss ball whilst doing the exercise helps to engage your core by keeping you stable same muscles used to balance on a board. Also working the arms and shoulder for extra power when paddling.

(4)Swiss Ball Dumbbell Rotation

Exercise – Hold a dumbbell in both hands and lie on your back on a Swiss ball. Rotate your torso as far as you can to one side and then the other. That’s one rep. Maintain straight arms and back throughout the exercise.

Surf Specific – The Swiss ball is used to engage your core and improve your stability, whilst the movement of the exercise mimics that of turning on a surfboard.

(5)Single-Leg Squat

Exercise – Stand on one leg and then squat down as low as you can. If you need to, hold on to something for support.

Surf Specific – This exercise test your glutes, hamstrings flexibility foot stabilizer’s balance and core strength as well as the power of your quadriceps, similar to surfing maintain your balance and stability on a board in a manoeuvre whilst being off-balance.

(6)Clap Push-Up

Exercise – Get into push-up position and lower your body until your chest is about an inch above the ground. Explosively push yourself back up so that your hands leave the ground and you can clap in midair. When you land, use the momentum to begin the next rep.

Surf Specific – This exercise engages all the prime movers in a pop-up whilst improving your power you get from the spring of your pop.

(7)Prone Swimmer

Exercise – Lie face down on the ground and extend your arms and legs. Raise them off the ground simultaneously, and then pull your arms down toward your sides. Repeat, as if you were doing a breaststroke, keeping your arms and legs elevated throughout the set.

Surf Specific – this exercise if a very similar movement to paddling but its main focusing is on lower back muscles stabilizing you when paddling as well as core maintaining your balanced position on the board.

(8)Dumbbell Get-Up

Exercise – Grab a dumbbell in one hand and lie on your back on the ground. Raise the weight over your face. Now get up as quickly as you can without using your free hand for support.

Surf Specific – This exercise is a full body exercise using lats, quads, isolating shoulders muscles and engaging in back stability as well as a prolonged core work out all of which will improve posture and stability on a surfboard.

(9)Kneeling Swiss Ball Press

Exercise – Grab a dumbbell in each hand and kneel on a Swiss ball. Find your balance and raise the weights to shoulder level. Press them overhead. If that’s too hard, you can kneel on two medicine balls.

Surf Specific – This exercise is working the shoulders as well as the back muscles but by doing it on a Swiss ball engages the smaller stabilizing muscles in the body key for balance and stability on a surfboard.

(10)Swiss Ball Jackknife

Exercise – Get into push-up position and rest your shins on a Swiss ball. Keeping your torso straight, draw your knees up to your chest, rolling the ball forward.

Surf Specific – this exercise is predominately a crunching motion using mostly the abdominals, hamstrings and shoulders whilst working all the small stability muscles used in surfing to maintain balance whilst paddling and turning.

(11)New school: Surfer’s Pop Up

Exercise – Laying in a prone paddling position on the floor, head looking forward but your hand next to your ribs and push against the floor in an explosive movement, bring your leading foot under your chest whilst twisting you torso PIC(4/5).

Surf Specific – With the Surfer’s Pop Up you can practice getting to your feet more times than during a typical surf session. This practice will help you nail that transition from your chest to your feet on your next paddle out.

(12)Swiss Ball Push Ups

Exercise –  Begin by pushing up on a stability ball and the lowering yourself back down. This is an excellent surf-specific movement, because.

Make it Tougher – While doing the ball push up, try raising one foot off the ground for a few reps. Keep your core active and don’t let your body twist. For example, try five reps with both feet on the ground, five reps with your left foot off the ground, and five reps with your right foot off the ground. This movement mimics the feeling of duck-diving and adds a nice core stability challenge.

Surf Specific – it builds strength in the chest and arms for paddling and simulates the unstable, wobbly nature of duck-diving. Benefits of these push-ups during tough paddles and whenever you have to perform several duck-dives in a row.

(13)Swiss ball dumbbell Back Extensions

Exercise – Begin by lying face down on a Swiss ball with your hands in front of the ball (pic. 1). You Knees should remain slightly bent. With your hands holding on the dumbbells, pull your shoulder blades back and down. Begin to inhale and slowly lift your head and then your chest off the ball. Keep extending until you feel your lower back muscles engage. Hold at the top position for one to two seconds and then slowly exhale and lower down to the original starting position.

Surf Specific – This exercise gives you the ability to hold your chest off your board and is the basis for good paddling technique. It is using your shoulders, neck, and lower back through a simple exercise to build strength and endurance in your back muscles. Increasing the mobility in your paddling position. Whilst also using abdominal muscles to keep the hips in place and prevent hypertension of the lower back.

(14)Dumbbell Wood Chop

Exercise – Squatting, weight shifting and rotating your torso occur in almost every surfing manoeuvre. The dumbbell wood chop integrates upper body, lower body, and core training in one movement. Exactly what happens while manoeuvring your board? In addition, the lower body training is fast and explosive, again much like surfing.

Surf Specific – this exercise s great for improving strength in your turns, it engages in you stabilizing core muscles and mimics the movement of a turn in surfing.

Make it Tougher – Increase the weight of the dumbbell, or speed up the wood chop movement as will make a more explosive movement and more resistance to your direction changes.

(15)Knee Tucks

Exercise – Start in a press-up position with your hand shoulder width apart, keep your head looking forward throughout the movement. Bring your knee up to your chest until they almost touch, place your foot as flat as possible and as close as you can to your hands. Hold this position for 2-3 seconds then reverse the action to the original starting point and repeat with the opposite leg.

Make it Tougher – Increase the distance of your front foot were a weighted vest or position your hand on a balance board/inboard, or slower movement through the exercise 4 seconds pushing up 4 seconds going down.

Surf Specific – This exercise is the classic beginning stages to the pop and increasing flexibility to help get a better first-time foot placement on the board.

(16)Drop Knee Pivots:

Exercise – Start in an athletic stance with knees slightly bent. Hold the handles of the Resistance cord in front of your chest, Lead with your head and shoulders and rotate your body toward the anchor point Reverse the movement, rotating in the other direction. Pivot on your toes. You will feel a stretch in the hip that you are pivoting towards.

Make it Tougher – use cable machines to add more resistance to your exercise whilst maintaining your position using your core.

Surf Specific – this exercise is great using a full body movement using all almost all of the muscles used to do a turn in surfing. When doing this exercise, visualize the sequence of a surfing turn: Head, shoulders, hips, board.

(17)High Elbow Row

Exercise – Stand with tall posture and your feet shoulder-width apart. Grasp the handles and straighten your arms in front of your shoulders. Pull your elbows back, squeezing your shoulder blades together. Pause for a moment, and then return to the start position. This movement helps get your arms out of the water as you recover back to the entry phase.

Make it Tougher – use cable machines to add more resistance to your exercise whilst maintaining your position using your core.

Surf Specific – This exercise engages predominately, your core and foot stabilizers maintaining pressure and balance through muscle contractions in a similar way to balancing and changing direction on a surfboard. It also engages the shoulders, triceps and biceps which are a prime mover in paddling.

(18)Standing Pull

Exercise – Stand with your feet shoulder-width apart, knees slightly bent, back straight, with a hinge at your hips. Have your hands in the handles in front of your shoulders. The top part of the movement simulates your hand entering the water. Have your palms down and wrists slightly flexed. Keep your elbows slightly bent as you simulate catching water and propelling your surfboard. Pull to your hips and hold for a moment, keeping your shoulder blades pulled down and back. Keep resistance on the bands as you reverse the motion, and then repeat.

Make it Tougher – using a cable machine to add more resistance and increase the power need to complete the movement.

Surf Specific – This exercise’s main focus is to imitate a similar movement to paddling; it engages the shoulders, triceps and biceps which are prime movers in paddling. It also engages predominately, your core and foot stabilizers maintaining pressure and balance through muscle contractions in a similar way to balancing and changing direction on a surfboard.

(19)One Arm pull down

Exercise – Stand with your feet shoulder-width apart, knees slightly bent, back straight, Have your hand in the starting position and pull the cable down until your arm is by your hips your side(maintaining the original body position your shoulders). The top part of the movement simulates your hand entering the water. Have your palms down and wrists slightly flexed. Keep your elbows slightly bent as you simulate catching water and propelling your surfboard. Pull to your hips and hold for a moment, keeping your shoulder blades pulled down and back. Keep resistance on the bands as you reverse the motion, and then repeat.

Make it Tougher – increase the resistance of the weight, or slower movement through the exercise 4 seconds pulling down 4 seconds going up.

Surf Specific – The top part of the movement simulates your hand entering the water This exercise main focus is to imitate a similar movement, it engages the shoulders, triceps and biceps which are prime mover in paddling, but predominately, your core and foot stabilizers maintaining your rigidity in the stance, similar to paddling and maintaining an upright prone paddling position on a surfboard.

(20)Alternating Overhead Press

Exercise – hold dumbbells in starting position at shoulder width, arms at right angles. Alternative repetitions pushing the dumbbells above your head, then returning to the original shoulder position whilst maintaining a straight back.

Make it Tougher – increase the resistance of the weight, or slower movement through the exercise 4 seconds pushing up 4 seconds going up.

Surf Specific – This exercise is working the shoulders and the back muscles as well-being similar in movement to paddling and increasing the overall strength in the arms and shoulders for paddling.

Disclaimer: The information found within this site is for general information only and should not be treated as a substitute for medical advice from your own doctor or any other healthcare professional. SBSboards.com is not responsible or liable for any diagnosis made by a user based on the information shown within this website. Always consult your own GP if you’re in any way concerned about your health.