Whether you’re new to paddle boarding or looking to improve your technique, mastering the basic SUP stroke is fundamental to enjoying your time on the water. Many beginners develop bad habits that can lead to fatigue, reduced efficiency, and even injury. Let’s dive into the most common mistakes and learn how to correct them.
The Foundation of a Good Stroke
Before addressing mistakes, let’s establish what makes a proper paddle stroke. The basic SUP stroke involves four main phases: catch (entry), power, exit, and recovery. Each phase should flow smoothly into the next, creating an efficient and powerful movement through the water.
Common Mistake #1: Improper Paddle Grip
Many beginners hold their paddle incorrectly, either too close together or too far apart. Your top hand should grip the top of the paddle handle, while your bottom hand should be roughly shoulder-width apart. Holding the paddle incorrectly reduces power and increases fatigue.
How to Fix It:
- Place your top hand on the handle’s top
- Position your bottom hand shoulder-width apart from the top
- Keep your arms straight but relaxed
- Ensure the paddle blade angles slightly forward
Common Mistake #2: Poor Body Positioning
A common error is standing too upright or with bent knees. This position reduces stability and power while increasing the risk of back strain.
How to Fix It:
- Keep a slight bend in your knees
- Hinge slightly at your hips
- Engage your core muscles
- Look forward, not down at your feet
- Keep your back straight but not rigid
Common Mistake #3: Shallow Paddle Entry
Many newcomers don’t submerge their paddle deep enough into the water, resulting in less efficient strokes and more splashing.
How to Fix It:
- Reach forward and plant the paddle fully in the water
- Submerge the entire blade before pulling
- Keep the shaft relatively vertical
- Focus on pulling yourself past the paddle rather than moving water backward
Common Mistake #4: Using Only Arms
One of the biggest mistakes is relying solely on arm strength for paddling. This leads to quick fatigue and reduced power.
How to Fix It:
- Engage your core muscles throughout the stroke
- Rotate your torso as you paddle
- Use your larger back muscles instead of just your arms
- Think of your arms as connecting rods rather than power generators
Common Mistake #5: Incorrect Stroke Path
Many beginners sweep their paddle in a wide arc away from the board, which reduces forward momentum and efficiency.
How to Fix It:
- Keep your paddle close to the board
- Pull straight back parallel to the board
- Focus on maintaining a vertical shaft
- Exit the stroke at your hip
Practice Makes Perfect
Remember that developing proper technique takes time and conscious effort. Start by focusing on one aspect at a time rather than trying to fix everything at once. Practice in calm water and consider filming yourself or taking a lesson from a certified instructor for personalized feedback.
Mastering the basic SUP stroke will make your paddle boarding experience more enjoyable and efficient while reducing the risk of injury. Pay attention to these common mistakes, implement the corrections, and you’ll notice immediate improvements in your paddling technique.