The key moves
for progressing on a SUP

Getting better at stand-up paddleboarding comes down to mastering a handful of precise techniques. From the forward stroke to the sweep turn, every move builds on fundamentals that every paddler needs to ingrain. Here are the essential techniques for paddling efficiently, turning, catching waves and mixing up your paddling.

1. The forward stroke

The forward stroke is the most fundamental technique in SUP. It's the move that drives your board forwards. An efficient stroke means more power, less fatigue and a straight line without constantly having to correct your course.

Swapping sides

To go in a straight line, change sides every three to five strokes. Count in your head to begin with: '1, 2, 3 – change'. With practice, your body will sense instinctively when the board is veering and it's time to swap sides.

2. The sweep turn

The sweep turn is the most-used turn in SUP. Simple, effective and intuitive, it lets you turn 90°, 180° or gently correct your course.

The quick pivot (back sweep)

For a tight turn on the spot (handy for avoiding an obstacle or repositioning): plant the blade beside the middle of the board on the opposite side to the turn, and push forwards instead of pulling back. The board pivots on itself. Combine it with a forward stroke on the other side for a quick 180°.

3. The reverse stroke

The reverse stroke is the opposite of the forward stroke. Instead of pulling back, you push the blade forwards. It's the 'brake' and the 'reverse gear' of SUP.

When to use it

• Braking: as you approach an obstacle, a jetty or other paddlers.
• Backing up: to move away from a hazard or reposition at the peak.
• Stabilising: if you lose your balance, a reverse stroke plants the blade as a point of support and helps you right yourself.
• Finishing a turn: combined with the sweep turn for a quick pivot.

4. The draw stroke (moving sideways)

The draw stroke lets you move the board sideways without going forwards or backwards. It's the essential technique for SUP yoga (repositioning), coming alongside a pontoon, or lining up parallel to another paddler.

In practice: coming alongside a pontoon

Approach parallel to the pontoon, two or three metres off. Use draw strokes on the pontoon side to ease in gently, without moving forwards. Combine with reverse strokes if you've carried too much speed. It's more precise and more elegant than trying to turn around close to the edge.

5. SUP surfing: catching waves standing up

SUP surfing is a discipline in its own right. You use a shorter, livelier board (8' to 10') to catch waves of 0.5 to 2 metres. The feel is close to surfing, with the advantage of a more stable, more voluminous board.

The board

A SUP surf shape stands apart in a few ways:

• Reduced length: 8' to 10' for manoeuvrability
• A rounded or scooped nose: to stop it burying in the wave
• Pronounced rocker (the curve of the board): for turning on the face
• Multiple fins: often a thruster (three fins) or a quad (four fins) for grip

Catching the wave

6. SUP yoga: balance and postures on the board

SUP yoga combines traditional yoga with the natural instability of the board. The result: an intense core workout, deep proprioceptive training and a meditative experience out in nature.

The ideal board

SUP yoga is done on a wide (34 to 36 inches) and thick board, with a full-length deck pad (non-slip foam covering the whole surface). Yoga and fitness boards run 10'6" to 12' with a volume of 300 to 400-plus litres for maximum stability.

Accessible postures to start with

7. Touring techniques (long-distance paddling)

SUP touring is about covering long distances (5 to 30-plus km) on a paddleboard. It's the art of paddling efficiently for one to four hours, conserving your energy and holding a steady pace.

The touring kit

• A long, tapered board: 12'6" to 14', with a pointed nose to slice through the water
• A carbon or fibreglass paddle: weight matters – every gram saved over thousands of strokes makes a difference
• A carry system: bungees on the nose for water, food and a waterproof phone case

The touring stroke

Managing the effort over distance

On a session of over an hour:

• Drink every 20 to 30 minutes, even if you're not thirsty
• Swap sides every 10 to 15 strokes to even out the muscle fatigue
• Vary the cadence: alternate five moderate minutes with two quicker ones to keep your focus
• Rest: lay the paddle across the board and let yourself float for a minute or two every 30 to 45 minutes

8. Common mistakes and how to fix them

Mistake 1: Bending your top arm

Your top arm (on the grip) should stay straight through the pull. If it bends, you lose power and tire out your bicep. Fix: think 'straight arm, rotating torso'. The top arm is a pivot, not an engine.

Mistake 2: Planting the paddle too close

If the blade goes in beside your feet rather than in front, the pulling phase is short and inefficient. Fix: aim to plant the blade as far forward as you can, almost at the limit of your reach. The longer the pull, the more effective each stroke.

Mistake 3: Looking at your feet

Looking down throws your spine out of line, upsets your balance and reduces your torso rotation. Fix: your eyes look to the horizon, where you want to go. Your body naturally follows the direction of your gaze.

Mistake 4: A badly set paddle

A paddle that's too short makes you stoop; one that's too long tires your shoulders. Fix: standing on the board, arm stretched above your head, the paddle handle should sit in your palm. See our SUP kit guide for the finer points of setting it up.

Mistake 5: Feet too close together

Feet jammed together means a narrow base, which means instability. Fix: keep your feet at least hip-width apart. The choppier the water, the wider you should stand for stability.

Mistake 6: Not bending your knees

Stiff legs mean a high centre of gravity, which means instability and fatigue. Fix: keep your knees softly bent at all times. Your legs act as shock absorbers and lower your centre of gravity. It's the difference between 'I'm wobbling' and 'I'm steady'.

9. Progression timeline