Directly linked to the ancient Hawaiians, modern paddleboarding began in the early 20th century. Its popularity rose and fell until if found favor among surfers looking to become total watermen and non-surfers searching for a mellow water sport. To paddleboard, you kneel on the board, using your hands for propulsion, or stand, and use a long paddle for forward momentum. Athletes from a variety of other sports use paddleboarding to stay in shape during their off-seasons. Paddleboarding requires upper body and core strength and endurance if done beyond recreational intensity.
Tracking Straight
Tracking a straight line through the water can be challenging to new paddlers, especially if an ocean current or crosswind is present. Often, new paddlers put their paddle into the water too close to the nose of their board and pull back, following the curved shape of their board. This will send you zig-zagging through the water. Instead, begin your paddle entry out away from the nose of your board, allowing you to pull straight back the length of the board -- propelling you straight ahead. A different technique has you applying slightly more pressure to the side of the board you are paddling on: if your paddle is going into the water on the right side of the board, apply light pressure with your right foot to the right rail of the board.
Proper Stance
Standing with the proper stance on your paddleboard is a technique that is important to master. Take a position slightly behind the center point of the paddleboard with your feet parallel to one another, toes pointed towards the board's nose, with an equal distance between the edges of the paddleboard. Keep your feet hip width apart for improved balance, and keep a slight bend in your knees. Keep your core tight and your back straight while looking ahead at the horizon: not downward. Increasing your forward momentum will increase the stability of the paddleboard.
Proper Paddling Stroke
Getting your paddle board to travel a reasonable distance per stroke requires proper technique. If paddling on the board's right side, grasp the middle of the paddle with the right hand, the handle with your left. If paddling on the left side of the board, reverse the position of your hands. Keep your arms straight and twist your torso, using your core strength rather than your arms to generate power and forward propulsion. Push downward on the handle as you submerge the paddle's blade into the water until it is submerged, moving the paddle back to your ankle before starting the stroke over again. Paddle four to five times on the right side before switching over to the left side.
Interval Training
Interval training is a technique athletes use to alternate between low and high intensity durations. Interval training increases the stress placed on the body, forcing it to adapt and get stronger. To do interval workouts on a paddleboard, simply vary your paddling effort and speed throughout your workout.
References
- "Stand Up Paddle Surfing" Magazine; Performance; Tips And Techniques; Quick Tips For Keeping Your Stand Up Paddleboard Moving Straight Ahead; November 2008
- REI: How To Get Started Stand Up Paddleboarding (SUP); Techniques On The Water; Paddleboarding Stance
- Sup Paddleboard.com; Improve Your SUP Speed With Interval Training; Karen Mirlenbrink, March 2011
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