Being able to paddle with correct technique ensures you stay safe.

Enter the Water

Board pointed out into water, and wind. So the board does not get caught by water or wind. Walk out to a depth of 3ft, mindful the fins do not catch on the ground.

Transition from Kneeling to Standing

Always ensure you have momentum before standing otherwise you will fall off the board.

Standing and Shallow water

Ensure water depth is a minimum of 3 ft. Never stand up paddle in shallow water. If you fall off, you can hurt yourself, including spinal injury. Paddle on your knees until you reach a minimum depth of 3ft.


Stay well away from hazards, such as rocks, reef, boats, boat moorings, canal walls, weirs across canals, other water users. If you find yourself near a hazard, paddle on your knees until you clear the hazard. If you keep standing, you may fall off onto the hazard.

Exit the Water

Never stand up all the way to shore, if you fall off, you can hurt yourself. As soon as the water is less than 3ft deep, paddle on your knees, to the shore.


Make sure you know how to stop your board! Use back paddling to stop your board. To stop suddenly, also use your body weight, lower your centre of gravity.

Falling Off

Falling off correctly will ensure you do not injure yourself. Fall way from the board. Do not grab the board as you fall, as you will injure your ribs. Keep hold of your paddle out to your side – you don’t want it to float way.

Paddle Stroke Technique

Correct paddle stroke technique is critical in being able to control your board and stay out of danger.

When you have correct paddle stroke, you will not fall into the water and can enjoy your paddling.

If you continue to use wrong paddle stroke technique, you also risk injury to your body including back strain, arm muscle strain, shoulder injury.

The key elements to effective paddle stroke are:

• Reach: not short or over reaching. Can cause arm and back injury
• Hinging: ensuring back and neck is in line (not bent over)
• Not pulling with your bottom arm. (causes arm injury)
• Knees slightly bent, not bouncing up and down – causes the SUP board to slow down and potential leg/back injury.
• Exit paddle correctly, so you don’t over balance and fall off
• Vertical paddle – to keep you going in a straight line, not meandering all over the place
• Understand the 5 phases of the paddle stroke – Entry, Catch, Power Phase, Exit, Recovery – as each element impacts on your paddling ability and ability to control your SUP board.

Self Rescue

Learn how to prone paddle your board. In case you lose your paddle, you can still lie down on your board and use your arms to paddle. Just like a surfer. Keep the board in trim where the nose and tail are flat on the water, and paddle one arm at a time.

Do you want to know more?

If you are an inexperienced paddler, contact an accredited SUP instructor/ SUP School and get some lessons, learning and join in on some regular instructor lead paddle sessions. Or complete an online course – complete with explanations, videos and a video assessment of your paddling skills.

Find accredited SUP school

ASI SUP Wise Intensiv online course