how do you move around on a sup 5
how do you move around on a sup 5

If you’ve ever found yourself wondering how to gracefully navigate your way on a Stand-Up Paddleboard (SUP), we’ve got you covered. Mastering the art of moving around on a SUP requires a combination of balance, technique, and a touch of finesse. In this article, we’ll share some helpful tips and tricks to help you glide through the water with ease, whether you’re a beginner or a seasoned paddler. So grab your paddle and get ready to explore the exciting world of SUP movement!

Paddling Techniques

When it comes to paddling techniques on a Stand Up Paddleboard (SUP), there are several fundamental strokes to learn. These strokes are essential for efficient and effective movement on the water. Whether you’re a beginner or an experienced paddler looking to refine your skills, mastering these techniques will greatly enhance your overall paddling experience.

Basic Forward Stroke

The basic forward stroke is the foundation of SUP paddling. To execute this stroke, start by standing upright with your feet shoulder-width apart on the board. Extend your arms out in front of you, gripping the paddle with both hands, slightly wider than shoulder-width apart. Dip the blade of the paddle into the water near the front of the board, then pull it back towards the tail in a straight line, using your core and arm muscles. The key is to engage your core and use your whole body, not just your arms, to generate power and maintain balance.

Reverse Stroke

The reverse stroke is used to slow down, stop or paddle the board backward. To perform this stroke, simply reverse the motion of the basic forward stroke. Instead of pulling the paddle towards the tail of the board, start near the back and push the blade forward, away from the board. This will cause the water to push against the blade, propelling you in the opposite direction. Use your core and arm muscles to drive the paddle through the water, maintaining stability and control.

Sweep Stroke

The sweep stroke is a versatile technique used for turning the board. It involves sweeping the paddle in a wide arc from the front of the board towards the tail. To execute this stroke, start by extending your arms out in front of you, gripping the paddle wider than shoulder-width apart. With a slight bend in your knees and a centered stance, dip the blade into the water near the front corner of the board. As you pull the paddle towards the tail, use your whole body to generate power and steer the board in the desired direction. The sweeping motion of the paddle creates a wide, smooth turn.

Draw Stroke

The draw stroke is useful for moving the board sideways or towards you. To perform this stroke, start by gripping the paddle with both hands wider than shoulder-width apart. With one hand on the shaft and the other on the handle, extend your arms out in front of you. Place the blade of the paddle parallel to the board, near the midpoint. With a slight twist of your torso, pull the paddle towards you, perpendicular to the board’s side, using your core and arm muscles. This will create a pulling motion that causes the board to move towards the paddle.

Pivot Turn

The pivot turn is a quick and efficient way to change direction. It involves using your paddle as a pivot point to turn the board around. To execute this turn, start by standing in a parallel stance with your feet shoulder-width apart. Place your paddle in the water near the tail of the board, perpendicular to the board’s length. Apply pressure on the paddle, using your whole body to rotate the board around the paddle. As the board starts to turn, switch your feet and use the paddle as a rudder to guide the board in the new direction. This technique allows for tight turns and quick changes in direction.

Backward Paddling

Backward paddling is useful for navigating tight spaces or reversing direction. To paddle backward, simply use the reverse stroke described earlier. Begin by placing the paddle near the back of the board, blade facing away from you, and push the blade forward, away from the board. By reversing the motion of the basic forward stroke, you can paddle the board in the opposite direction.

Foot Placement and Balance

Proper foot placement and balance are crucial elements of successful SUP paddling. When positioned correctly, you’ll maintain stability and control over the board, allowing for smooth and efficient movement on the water.

Centered Stance

The centered stance is the most stable foot placement on a SUP. To achieve this stance, stand with your feet shoulder-width apart, parallel to the centerline of the board. Position your weight in the middle of the board, evenly distributing it between both feet. This stance provides a solid base and allows for equal control and maneuverability in all directions.

Parallel Stance

The parallel stance is suitable for paddling in a straight line or maintaining stability in choppy conditions. To assume this stance, position your feet parallel to the rails of the board, with your toes pointing towards the nose. Place your weight evenly on both feet, keeping your knees slightly bent. This stance provides stability and control, especially when paddling in rough or uneven water.

Surf Stance

The surf stance is primarily used in more dynamic conditions, such as riding waves or navigating through surf. It allows for greater maneuverability and responsiveness on the board. To get into the surf stance, position your feet in a staggered stance, with one foot slightly ahead of the other. Bend your knees and lower your center of gravity, maintaining a strong and balanced position. This stance provides improved stability and control when riding waves or paddling in bumpy waters.

How Do You Move Around On A SUP?

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Turning and Maneuvering

Turning and maneuvering the SUP effectively is essential for navigating various environments and obstacles. By utilizing specific techniques, you can easily and efficiently change direction on the water.

Steering with the Paddle

Steering with the paddle is a fundamental technique used to initiate turns and adjust your course. To steer with the paddle, simply reach forward and plant the paddle blade into the water at the desired turning point. Use the paddle as a lever, applying pressure and sweeping the blade through the water in the desired direction. This technique allows for quick and controlled steering, helping you navigate tight turns and obstacles.

Sweeping Turn

The sweeping turn is an effective technique for making wide, gradual turns. To perform a sweeping turn, start by extending your arms out in front of you, gripping the paddle wider than shoulder-width apart. Dip the blade into the water near the front of the board, then sweep it in a wide arc away from the board. The key is to use your core and body rotation to generate power and momentum. As you sweep the paddle, your body will naturally follow, facilitating a smooth and controlled turn.

Step Back Turn

The step back turn is particularly useful when you need to make a quick and agile turn. To execute this turn, start by reaching back with your rear hand and placing it on the tail of the board. As you step back with your rear foot, use your front foot as a pivot point and shift your weight towards the tail. Simultaneously, use your paddle to provide additional support and stability. This technique allows for rapid direction changes and is commonly used in surfing or when navigating narrow passages.

Using Your Body

Proper body engagement and movement are essential for maximizing efficiency and power in SUP paddling. By utilizing your core, shifting your weight, and employing hip movement, you can enhance your paddling technique and effectiveness on the water.

Core Engagement

Engaging your core is one of the most important aspects of efficient paddling. Your core muscles provide stability, generate power, and help maintain balance throughout each stroke. To engage your core, focus on rotating your torso and engaging abdominal and lower back muscles. This twisting motion allows for full engagement of your core muscles, resulting in greater power transfer and improved paddling technique.

Weight Shifting

Shifting your weight is another critical aspect of SUP paddling. By shifting your weight, you can better balance the board and optimize power transfer during each stroke. When paddling on the left side, for example, shift your weight slightly towards the left foot, allowing the board to lean slightly in that direction. This weight shift helps maintain stability and improves the efficiency of each stroke.

Hip Movement

Hip movement is essential for maintaining balance and stability on a SUP. By incorporating subtle hip movements into your paddling technique, you can enhance your ability to adapt to varying water conditions and maintain control over the board. When paddling, focus on engaging your hip muscles and making small adjustments to your hip position as needed. This flexibility and mobility in your hips will greatly improve your overall performance on the water.

How Do You Move Around On A SUP?

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Navigating Different Conditions

Different water conditions require specific techniques and adjustments to ensure safe and efficient paddling. By understanding the unique challenges and characteristics of each environment, you can adapt your approach and enjoy a smooth and enjoyable paddling experience.

Flatwater Paddling

Flatwater paddling refers to paddling on calm, still waters, such as lakes, ponds, or gentle rivers. In flatwater conditions, the goal is to maintain a consistent and efficient paddling rhythm, using long, smooth strokes. Focus on engaging your core, using your whole body to generate power, and maintaining a relaxed posture. This will help you navigate flatwater with ease and minimize unnecessary effort.

Ocean and Surf Paddling

Paddling in the ocean and surf requires a different set of skills and techniques. It is important to be aware of the changing conditions and adapt your paddling style accordingly. When paddling in the ocean, pay attention to waves, currents, and wind direction. Use the sweep stroke to angle your board across the face of the wave and paddle with increased intensity to match the speed of the wave. Additionally, maintain an active and alert posture to respond quickly to any shifting water conditions.

River Paddling

River paddling presents its own unique challenges and rewards. When paddling on a river, it is crucial to be aware of the current and potential obstacles. Start by selecting a paddle route that avoids fast-moving water and excessive turbulence. Unlike in flatwater paddling, river paddling often requires more dynamic strokes, using a combination of draw strokes and sweeps to navigate around obstacles and maintain control. Maintain an active stance, adapt to the changing conditions, and constantly assess the river flow to ensure a smooth and safe paddling experience.

Downwind Paddling

Downwind paddling involves paddling with the wind at your back, utilizing the wind direction to your advantage. This technique is commonly used in open water, where wind-generated waves provide additional momentum. To effectively paddle downwind, adjust your paddle cadence and rhythm to match the speed of the waves. Use a sweeping stroke to maintain balance and steer the board in the desired direction. Downwind paddling requires a combination of skill and strategy, and it is important to remain attentive to changes in wind and wave patterns to maximize efficiency and safety.

Advanced Techniques

Once you are comfortable with the basic paddling techniques, you can explore more advanced techniques to further enhance your skills and overall paddling experience.

Cross Bow Draw

The cross bow draw is a powerful and essential maneuver used to steer the board laterally while maintaining forward momentum. To execute this technique, reach forward with your rear hand, extending the paddle towards the bow of the board. Place the blade of the paddle in the water and draw it towards the centerline of the board, exerting pressure against the water. This action will cause the board to move laterally towards the side of the paddle. The cross bow draw is particularly useful when navigating tight spaces or making precise turns.

Hanging Draw

The hanging draw is a technique used to slow down or stop the board while maintaining stability. To perform this technique, pivot your upper body towards the rear of the board and reach out with your rear hand, placing the blade of the paddle in the water. Keeping your lower body relatively still, apply pressure against the water using the paddle, creating resistance that slows down the board’s momentum. The hanging draw is an important technique to master as it allows for precise control and smooth maneuvers.


Bracing is a technique used to maintain balance and stability in challenging conditions, such as strong winds or rough waters. To brace effectively, keep your upper body relaxed and flexible, using your paddle as an extension of your arms. When feeling unstable, place the blade of the paddle slightly out of the water and apply downward pressure against it, using it as a brace against the water. This technique increases the stability of the board, helping you maintain balance and control in adverse conditions.

Paddling in Strong Winds

Paddling in strong winds requires careful technique and awareness to maintain stability and control. To paddle effectively in strong winds, lower your center of gravity by bending your knees, lean forward slightly, and engage your core muscles. Use short, quick, and powerful strokes to push against the wind and maintain forward momentum. Lean into the wind, keeping the board at a slight angle to minimize wind resistance. It is also essential to anticipate gusts and adjust your technique accordingly, always remaining aware of your surroundings and any potential hazards.

How Do You Move Around On A SUP?

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Paddling with a Partner

Paddling with a partner can be a fun and rewarding experience. Whether you’re tandem paddling or using a tether, proper communication and coordination are key to ensure a smooth and enjoyable paddling journey.

Tandem Paddling

Tandem paddling involves two people paddling on the same SUP. To paddle effectively as a team, establish a clear communication system beforehand. Designate a person to be the captain, responsible for steering and setting the pace, while the other person focuses on rhythm and power. Coordinate your strokes, engage your core muscles together, and maintain a balanced stance. Effective communication and mutual understanding will allow you to work together seamlessly, maximizing efficiency and enjoyment.

Tethered Paddling

Tethered paddling involves connecting two SUPs with a tether, allowing for simultaneous movement while maintaining a close distance. When paddling with a tether, it is crucial to establish a clear plan and communication system. Designate a leader and a follower, with the leader responsible for setting the pace and direction. Maintain tension on the tether, ensuring that both boards remain connected without unnecessary drag. Tethered paddling requires trust, coordination, and effective communication to avoid collisions and paddle efficiently as a team.

Maintaining Momentum and Efficiency

To paddle efficiently and maintain momentum, it is essential to focus on your cadence and rhythm, employ efficient body mechanics, and find the glide in each stroke.

Cadence and Rhythm

Maintaining a consistent cadence and rhythm is essential for efficient paddling. Find a comfortable pace that allows you to paddle with smooth and controlled strokes, avoiding unnecessary fatigue. Ensure that your strokes are evenly spaced and synchronized with your body movements. Developing a rhythmic paddling style will not only help you maintain momentum but also improve your overall technique and enjoyment on the water.

Efficient Body Mechanics

Efficient body mechanics are crucial for minimizing the energy expended during each stroke. Focus on engaging your core, using your whole body to generate power, and maintaining proper posture and alignment. Keep your arms slightly bent, allowing for a fluid and efficient stroke. Remember to engage your hip muscles and rotate your torso to transfer power from your core to the paddle. By employing efficient body mechanics, you can maximize power and minimize fatigue, resulting in smoother and more enjoyable paddling.

Finding Glide

Finding the glide is a technique used to maximize the distance covered with each stroke. To achieve more glide, focus on maintaining a proper catch and exit during each stroke. The catch refers to the initial entry of the paddle blade into the water, while the exit is the removal of the blade from the water at the end of the stroke. Aim to ensure a clean and efficient catch, maximizing the surface area of the blade in contact with the water. Similarly, focus on a smooth and controlled exit, minimizing any drag or resistance. By finding the glide, you can cover longer distances with each stroke, optimizing your efficiency and overall paddling experience.

How Do You Move Around On A SUP?

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Staying Safe and Aware

When engaging in any water activity, safety should always be a top priority. To ensure a safe and enjoyable paddling experience, it is important to wear a leash, pay attention to the environment, and remain vigilant at all times.

Wearing a Leash

Wearing a leash is crucial for maintaining a connection to your board and ensuring your safety in the water. A leash is typically worn around the ankle or calf and attached to the board. In the event of a fall, the leash will prevent the board from drifting away, allowing you to quickly regain control and access a stable surface. Always wear a leash when paddling, regardless of your skill level or water conditions, and choose a leash appropriate for the specific activity, such as surf or flatwater paddling.

Paying Attention to the Environment

Environmental awareness is essential when paddling. Familiarize yourself with the local rules and regulations governing the area where you plan to paddle. Be mindful of any potential hazards, such as rocks, shallow areas, or strong currents. Stay informed about weather conditions and potential changes throughout the day. Pay attention to other water users, such as boats, kayaks, or swimmers, and maintain a safe distance to avoid collisions. By being aware of your surroundings and taking necessary precautions, you can ensure a safe and enjoyable experience on the water.

Troubleshooting and Remedies

Even with proper technique and preparation, challenges may arise while paddling. Understanding how to troubleshoot common issues and knowing the appropriate remedies will help you overcome obstacles and continue your paddling journey.

Dealing with Wind and Currents

Paddling in windy conditions or against strong currents can be physically demanding. To combat these challenges, it is important to adjust your technique and strategy. Paddle closer to the shoreline or seek sheltered areas to minimize the impact of wind or currents. Utilize the paddle as a tool for stability, bracing against the water to maintain control. Focus on maintaining an efficient cadence, using short, powerful strokes to make progress. If necessary, take periodic breaks to conserve energy or consider changing your route to a more favorable and protected location.

Recovering from a Fall

Falling off the SUP is a normal part of the learning process and occasionally happens even to experienced paddlers. To recover from a fall, stay calm and focused. Ensure your leash is properly secured to the board to prevent it from drifting away. Gently swim or paddle back to the board, positioning yourself at the tail end. Use your upper body strength to lift and maneuver yourself back onto the board, bringing your legs onto the board one at a time. Once back on the board, take a moment to regain your composure and assess your surroundings. Resume paddling with a renewed focus on maintaining balance and control.

By understanding and implementing these various paddling techniques, foot placement and balance methods, and body movements, you can unlock the full potential of Stand Up Paddleboarding. Whether you’re a beginner or an experienced paddler, practicing and refining these skills will enhance your overall paddling experience, allowing you to explore new environments, challenge yourself, and enjoy the beauty of the water. So grab your paddle, find your balance, and embark on your next SUP adventure with confidence and enthusiasm!

How Do You Move Around On A SUP?

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Diana Hanson
Hi there! I'm Diana Hanson, a SUP enthusiast and paddler with over ten years of experience. I have a deep love for exploring new places and trying out new things on my SUP board. Whether it's gliding across a peaceful lake, navigating a fast-moving river, or riding the exhilarating waves of the ocean, I'm always up for an adventure. As the author of the website, I am passionate about sharing my knowledge and experience with others. My goal is to help beginners learn the skills needed to paddle safely and confidently. I understand the challenges that novices face when starting out, and I'm dedicated to providing them with valuable tips and advice. But my passion doesn't stop there. I also strive to assist experienced paddlers in taking their skills to the next level. Through, I constantly update the site with the latest SUP gear reviews, insider tips, and expert advice. My aim is to ensure that everyone, regardless of their skill level, can get the most out of their paddling experience. I take great pride in my work, and I have been fortunate to receive recognition in the form of prizes and rewards for my contributions to the SUP community. It's an honor to be able to share my passion for this incredible sport with others, and I hope that through, I can inspire and empower fellow SUP enthusiasts to embark on their own unforgettable journeys. Join me on, and let's dive into the exciting world of SUP together!