How to Standup Paddleboard: 5 Steps to SUP Like a Pro

For the adventure set, learning how to standup paddleboard is high on bucket lists, alongside how to surf, how to rock climb, how to mountain bike, how to fly-fish, and how to golf. It's a rite of passage. For the first-timer, SUP can seem intimidating. It involves balancing on a standup paddleboard (what looks like a large surfboard) while simultaneously using a single-blade paddle to safely maneuver on water.

The sport certainly has its challenges, but here's the good news for beginners: SUP is relatively easy to learn, and it has one of the most supportive and inclusive communities you can find. For example, Reddit is home to an engaged online SUP community where paddlers from around the globe share stories, post tips, and discuss their favorite gear. Anecdotally, I’ve found most paddlers are eager to strike up conversations about SUP or offer advice to newcomers. Not only will you paddle yourself into better physical shape, but this sport will also give you a dose of confidence, new friends, and countless possibilities for adventure.

New paddlers will want to start on flat water, but once you get comfortable on the board, you can begin to explore a variety of SUP disciplines including surfing, whitewater, racing, downwinding, multi-day expeditions, and more. If you have access to a body of water, then you have an arena to dip your blade.

To help set you up for success during your first few paddle strokes, we spoke with three lifelong paddlers to get their nuggets of paddling wisdom—compiled into a list of five essential skills for getting started. We’ve also hand-selected six indispensable pieces of SUP gear for you to feel properly equipped out there.

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How to SUP in 5 Steps

1. Start on Land

While eager newbies will want to hop on the board right away, you’ll need to take care of some SUP basics while still on terra firma. The main thing is to make sure your equipment is in order and you know how to use it properly.

Aaron Black-Schmidt, paddler, outdoorsman, and professional photographer, suggests pre-measuring your paddle to ensure it’s the right size. The proper height for a paddle is five inches taller than you, which equates to roughly a shaka length above your head. If you’re using an adjustable paddle (see the gear list below for a recommendation), set it to that height, or find a paddle that’s the correct length.

Once your paddle is set at the right height, make sure you’re holding it correctly. “This is actually one of the most common mistakes for newbies,” says Dave Boehne, one of the sport’s most recognizable figures as CEO and lead shaper at Infinity, responsible for some of the most innovative board shapes in the sport. “You want the blade to angle away from you for the most control and leverage—not facing you and scooping the water.”

Once you’ve got your paddle squared away, make sure you’re wearing a leash (strap that goes around your ankle and connects to the board via a urethane cord) and a life jacket or personal flotation device belt for safety. Finally, be sure to check the weather and water conditions. As the saying goes, “When in doubt, don’t paddle out.”

2. Take Your First Strokes and Learn Basic SUP Skills

Start by wading out from shore until the water is one- to two-feet deep (enough depth to avoid your board’s fin from scraping the bottom). Hold both rails (sides of the board) for balance and climb onto the board in a kneeling position. Spend a few minutes paddling around in the kneeling position to get a feel for the stability of the board.

To stand up, take a few hard strokes to get some momentum; it’s a lot easier to maintain balance when the board is moving forward. Make sure you’re standing in the middle of the board (a good reference point is the carry handle). Once the board has some speed, place your hands on the rails and quickly move your feet underneath you while keeping your knees bent and your feet shoulder-width apart. Stand upright and start paddling to maintain forward momentum.

“Take strokes right away—and make momentum your friend,” says Candice Appleby, the undisputed “Queen of SUP” and winningest athlete in professional standup paddling history. “Also keep your eyes up. When you look down, you go down.”

It’s normal to feel unstable and fall off a couple times when you’re starting out, but don’t let the tumbles deter you. For your first few sessions, you’ll simply want to practice using your paddle to maneuver the board around while keeping your balance.

Beginner paddlers should work on getting comfortable with three essential SUP skills: the forward stroke, stopping, and turning.

Forward Stroke

This is how you propel the board forward. Plant the paddle in the water by bending at the waist and reaching forward (about two feet or more). Push the blade all the way under the surface, then bring it back to your feet and lift it out of the water. To keep your board moving in a straight line, you’ll want to alternate sides after every three or four strokes.

“When you’re taking your stroke, you want your arms wide enough to where you can make a triangle with both your arms and the paddle,” says Appleby.

Turning

Next you’ll want to learn how to turn your board. Do this by paddling on the opposite side you want to turn the board (i.e. paddle on the left side to go right). If you want to turn faster, step towards the back of your board while using the same paddle technique. This is also called a pivot turn. “Think of your paddle as a tool to manipulate the water and make your board do whatever you want it to do,” says Appleby.

Stopping

To stop moving, simply plant your blade in the water and gently move it in the opposite direction you would for a forward stroke (e.g. push the paddle toward the front of the board). Do this once on each side and you should come to a stop.

3. Overcome Common Challenges and Stay Balanced in Choppy Conditions

Ideally, your first SUP experiences will happen on calm and glassy water. But at some point you’ll be paddling in breezy, choppy conditions, and staying balanced will become more difficult. While these conditions may cause you to fall a few more times, they'll also make you a much better paddler. As Boehne explains, the key to overcoming choppy conditions is to use your paddle.

“When feeling unstable, the last thing you want to do is take your paddle out of the water,” he says. “Instead, try to paddle faster because it allows you to have the blade in the water more, allowing you to gain momentum, which translates into stability. Remember, the paddle is an extension of your arms, and you can use it to brace and lean on, so you don’t fall in.”

Learn the Brace Stroke

Yes, your paddle can help you stay upright—you just need to master the brace stroke. While there are a few different variations, the basic idea is to place the paddle out to the side of the board, about two to three feet, and slap the water with the face of the blade. This will provide a quick stabilization if you’re starting to lose your balance. It’s a fast movement that takes time to learn, but it'll spare you from countless falls once you get it down.

According to Appleby, mastering this technique is key to unlocking more potential and confidence on your board. “Once you learn how to brace, then you’ll be able to learn how to move your feet on the board, do more advanced turns, and even tricks.”

Change Your Foot Positioning

In addition to using your paddle as a third arm or leg, your foot position can also go a long way toward keeping you dry in choppy conditions. “Often, if you move your feet back a step, it will raise the front nose out of the water and free up the interaction with the chop and your board,” Boehne says. “Also try widening your stance, bending your knees a bit more, and keep looking forward toward your target.”

4. Stay Safe on a SUP

Standup paddleboarding is a fun and rewarding sport that can have a significant positive impact on your overall health and well-being. However, bad decisions and being unprepared for rough conditions can lead to dangerous situations and tragedies. The good news is that you can significantly reduce most risk factors by following basic safety precautions.

Wear a Leash and Life Jacket

First and foremost, always wear a leash and life jacket or PFD belt while standup paddleboarding.

“It could be windy and if you fall, your board can get away from you,” says Appleby. “Having a leash keeps the board attached to you. It’s also important to put the leash on properly—snugly on your dominant foot.”

Additionally, a life jacket or PFD belt will provide flotation if you’re struggling to swim—though all paddlers should know how to swim before entering the water.

Paddle in a Group and in Safe Areas

In addition to wearing the right gear, all three of our experts suggest paddling with friends, so help is nearby if you run into trouble. Avoid crowded surf lineups and places with lots of boat traffic. If you do find yourself paddling in an area with boat traffic, Boehne urges paddlers to “stay off to the sides, out of boat lanes, and away from speeding watercraft.”

Check the Weather

Always check the forecast and be mindful of wind speed and direction before you paddle out. “I like to check the wind and see how strong it is beforehand, so I know what I’m getting myself into,” Boehne says. “It’s never fun to paddle one way downwind and realize that it’s just too challenging to paddle back.”

5. Take Your SUPing to the Next Level

Once you have a few SUP sessions under your belt, you’ll start feeling more confident and ready for a fresh challenge. That’s when the true potential of standup paddleboarding will begin to reveal itself. While there’s nothing wrong with cruising around a placid lake or harbor, the sport has so much more to offer.

“Think about a paddling goal beyond flatwater cruising—whether it’s fitness, racing, surf, fishing, rivers, or camping,” says Black-Schmidt. “And if you get a chance to use a faster hard board or a carbon paddle, you’ll be amazed at how different it feels from the entry-level inflatable SUP and aluminum paddle. SUP can open a lot of possibilities.”

Not only are there lots of different ways to paddle, but you’re bound to meet lots of different people while you're doing it. “Anywhere there’s water in the U.S., you can find a paddling community,” Appleby adds. “Having other people to paddle with is not only fun, but great to help push yourself and your skills.”

Appleby's last piece of advice for entry-level paddlers is to take a lesson. “As with any sport, it’s important to be instructed by someone who's advanced and understands the skills of the sport—to help you stay safe and avoid bad habits.”

Best SUP Gear to Get Started

Meet the Experts

Candice Appleby is the undisputed “Queen of SUP” and the winningest athlete in professional standup paddling history. Appleby has won four ISA SUP Racing World Championships, two Pan-Am Games gold medals, and the biggest races in the sport. She's also the coach and founder of Ocean Academy, the leading SUP and Surf school in Southern California.

Dave Boehne is one of the sport’s most recognizable figures. In addition to being an accomplished paddler and surfer, he’s the CEO and lead shaper at Infinity, which is responsible for some of the most innovative and high-performance board shapes in the sport.

Aaron Black-Schmidt is a paddler, outdoorsman, and professional photographer and videographer who has documented the rise of standup paddling from behind the lens. He’s experienced in standup paddle surfing, whitewater, and multi-day expeditions.