The modern sport of stand up paddle surfing, or SUP, emerged in the oceans off Hawaii, but it can be done on a lake or in a river. Standing on a longboard, you move yourself along the water's surface by paddling. In some conditions, this can require more balance and coordination than regular surfing, according to Fodor's "Maui 2009." However, on calm water it's relatively easy to master and is a great way to get a workout while observing marine life.
Equipment
Ensure you have the right size paddle. Your paddling technique will adapt to the paddle you use, according to "Ke Nalu Stand Up Paddlesurfing" magazine, but it is likely to be weak and inefficient if your paddle is sized incorrectly. If you use the wrong paddle for long enough, you'll develop poor paddling habits that will be difficult to correct, such as leaning over and shortening your reach to get your paddle blade under your board. The easiest way to tell if you have the right paddle is to flip it upside down with the handle on the ground, making sure the point where the paddle blade starts to spread from the shaft is at eye level.
Paddle Strokes
Use short, quick strokes as you paddle instead of long ones, advises Brandi Cumin, 2009 Woman's SUP National and International Champion. Also, look about 10 feet ahead instead of down as you paddle. Looking down may cause you to lose your balance and tumble from your board. Also make sure to set your blade into the water properly before pulling, advises Scott Gamble, winner of the 2009 Duke's OceanFest Race in Hawaii. If it's not fully set into the water, your stroke will be weak. Focus power on the front part of your stroke and use your lats, hips and legs more than your arms as you pull. Follow with a quick exit, Gamble tells StandUpPaddleSurf.net. Take your paddle out of the water about the time it reaches the back of your foot instead of when the paddle is behind you, advises Cumin on the website WatermansAppliedScience.com.
Injury Prevention
Avoid injury by forming good habits, advises Oahu, Hawaii chiropractor Sam Vella in "Stand Up Paddle Surfing Magazine." This includes keeping your body flexible. Yoga is an excellent way to achieve flexibility, Vella advises. Utilize proper posture instead of allowing your body to lean forward as you fatigue. Poor posture can cause you to wipe out more easily and causes more strain on muscles and ligaments. Also make sure you warm up and cool down instead of jumping on your board and heading out at a vigorous paddle. Do some light stretching and light paddling at the beginning of your jaunt, and stretch afterward as well to rid your body of lactic acid.
References
- Stand Up Paddle Surfing Magazine: Stand Up Paddling Advice from ASP Triple Crown Chiropractor Dr. Sam Vella; Sam Vella; June 7, 2010
- Ke Nalu: Measure Twice, Cut Once; April 18, 2010
- StandUpPaddlesurf.net: Winner of Duke's OceanFest 2009 Race Shares Paddle Stroke
- Watermans Applied Science: SUP Paddling Tips with Brandi Cumin: How to Paddle Fast; Feb. 26, 2010
- Fodor's Maui 2009; Fodor's; 2008
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