SUP Cheat Sheet

The key takeaways for beginners – set up board and paddle correctly, stand up safely and paddle efficiently instead of fighting the water.

Equipment

Item	Priority	Tip
Board	High	At least 32 inches wide for stability; volume: body weight × 2 in litres. iSUPs are more forgiving.
Paddle	High	15–20 cm taller than you; 90-degree rule: paddle overhead, elbows at a right angle.
Leash	High	Coiled leash on flat water; on rivers a quick-release waist belt is mandatory.
Buoyancy aid	Medium	PFD or Restube – a must in cold or open water.

Standing up safely

Kneel first: Kneel at the carry handle (sweet spot) and get used to the wobble, then rise through a squat.
Paddle as support: Lay it across the board as a stabiliser – dip the blade in as soon as you are up.
Eyes on the horizon: Never look at your feet – the horizon stabilises your balance automatically.

The 3 golden technique rules

Factor 1: Power from the core

Concept: Arm-only paddling exhausts your shoulders in minutes and slows you down. Tip: Use torso rotation, lower arm straight – the stroke ends at your feet, after that it only brakes.

Factor 2: Bury the blade

Concept: Pulling air with a half-submerged blade wastes massive propulsion. Tip: Fully submerge the blade before you pull – the blade angle points forward, away from you.

Factor 3: Knees as shock absorbers

Concept: Stiff legs and a rigid stance turn every ripple into a capsize risk. Tip: Stand shoulder-width at the carry handle, knees slightly bent – they absorb the water’s movement.

Wind check

Rule	Why
Start against the wind	On the way back it pushes you home – the other way round becomes a battle.
Max. 3 Beaufort	From 4 Bft (whitecaps) it gets dangerous for beginners.
Avoid offshore wind	Offshore feels harmless near the bank but drifts you out into open water.
Thunderstorm = out	Heard thunder? Head to shore immediately – no discussion.

Steering & stopping

Sweep stroke: Wide half-circle from nose to tail – turns quickly without losing much speed.
J-stroke: Rotate the wrist at the end of the pull and push water away from the board – holds your course without switching sides.
Stop stroke: Crouch low before braking – the deceleration is abrupt and turns the board towards the paddle side.

Pro tip: Think of the paddle as a pole planted in the water: you don’t pull the blade towards you, you pull your board past the blade – that makes you paddle from the core instead of the arms.