Why SUP is the perfect sport for your active summer and how it works!
07 Jun 2023
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1. What is SUP?
SUP is the abbreviation for stand-up paddling or stand-up paddling. Stand Up Paddling (SUP) involves standing upright on a board that is similar to a surfboard but larger and more stable. The locomotion is done with a long paddle. Paddling is possible wherever there is suitable water surface: on the lake, in the sea, or on the river. Whether young or old - stand up paddling is an easy and quick to learn sport and suitable for everyone who likes to be on the water.
Customer SUP experience report
It's been six summers since I bought my first iSUP (inflatable stand up paddle board). In 2013 this was still a real innovation, there were not many SUPs on the local lakes. The advantages were immediately clear to me: It's easy to transport, it increases my range of motion on the water, paddling is good coordination and stabilization training at the same time and it's a lot of fun. In short, it's the perfect summer toy with high sporting added value.
That's why I didn't save and bought high-quality material right away: A stable touring board with an ultra-light and stable carbon paddle. It is also possible to do 10km tours at the reservoir.
SUP as active regeneration
That sounds like a sporting undertaking, and maybe it is. But subjectively I experience such a tour as extremely relaxing. Maybe it's the unique experience of nature, when I fight my way to my destination completely alone, in an unknown natural environment, and then dive into the cool water as a reward. But maybe also because during these tours I am completely in the here and now, no thoughts about yesterday, no thoughts about tomorrow. Goodbye stress hormones!
I can definitely recommend these experiences. They ground you and recharge your energy stores.
2. SUP are quite big but still easy to transport!
A stand up paddle board can be 3.5 to 4 meters long. You're probably wondering how to transport it. The good news: Most SUPs can be inflated in about 10 minutes with a powerful pump, which is usually included in the package. Anyone who thinks that this is why they are not stable is wrong. The inflatable SUPs work with around 13 to 15 PSI pressure and are super stable in the water.
3. SUP trains your whole body
Stand Up Paddling is an ideal outdoor workout that uses the whole body. The leg and torso muscles do balancing, stabilization and coordination work. On longer tours you also train your endurance!
The upright position on the Stand Up Board trains your arms, legs and core, so SUP is an excellent full-body workout. Since the board is held stable with the legs when the paddle is immersed, you train the deep muscle groups at the same time. In winter and when the water temperatures are cold, the SUP is a great alternative in shallow water, since, unlike surfing or swimming, you are usually only in the water for a short time. Wearing a wetsuit is important in cold temperatures.
4. SUP is easy to learn!
Like many trend sports, SUP comes from the USA. Learned in 5 minutes, SUP offers a balanced sport in harmony with nature for every age group. After you have carried your board to the water by the handle, which is located roughly in the middle of the deck, you kneel carefully in the middle of the board and try your first paddle strokes from this position. After a few paddle strokes, when you get used to the balance, you can try to stand up. To do this, lay your paddle across the board, support yourself with your arms and jump onto your feet with both feet at the same time so that you are now squatting on the board. This has the advantage that you always put weight on both legs equally. Now you can carefully get up into the standing position. Stand with wide legs in the middle of the board and get started with your first paddle strokes!
Find your optimal standing position!
The standing position is very easy to identify. You always stand in the middle of the board and, in contrast to surfing and windsurfing, where you stand at right angles to the direction of travel, your feet are always parallel to the front. The best position in the middle is given, as every SUP has a carrying handle right in the middle. You place your feet to the left and right of it, with the same distance to the edge of the board. The legs are not stretched out, but slightly angled, like when skiing, to more easily compensate for the wobbling of the board.
Hold your paddle right!
The paddle is adjustable and must be adapted to the size of the athlete. This can be done quickly with the clip fastener. You determine the correct height by stretching your hand straight up and leaning on the paddle. You set the height of the paddle so that the end of the knob reaches the beginning of the palm.
You enclose the knob of the paddle with your hand from above, your thumb grips from below. The second hand holds the paddle in the middle. To find the ideal position, proceed as follows: Extend both arms horizontally in front of you and hold the paddle in the correct grip position. The distance between your hands should now be chosen so that the position on the paddle is slightly wider than the distance between your shoulders.
The right paddle stroke
Now you lead the paddle forward and dip it in near the bow. If your left hand is on the pommel, you are paddling on the right side and vice versa. The paddle should immerse with the entire surface. Then you guide the paddle straight back next to the board so that the board starts to move forward. You continue this stroke three times, then you switch the paddle to the other side. This is how the change works: You release your upper hand from the knob and enclose the paddle just above your lower hand. Now let go of the lower hand and pull the paddle to the other side. With your free hand you grasp the knob at the same time and stick the front of the paddle into the water. Make three strokes on this side as well.
If the board isn't moving when you start, you should switch every three paddle strokes to keep the board going straight. However, once your board has picked up speed, you can paddle five to seven times per side until the board turns off-target. After how many paddle strokes the board is tilted depends very much on the design and length of the board.
The right paddling technique
For the best paddling technique that is gentle on the joints, proceed as follows: The upper paddling hand, which is on the pommel, is stretched forward like Superman, the lower hand is slightly bent. Both arms now remain rigid in this position and are not changed during the paddle stroke. That is, the angle between the upper and forearm stays the same throughout the entire paddle stroke.
Paddling through the water is done by bending the torso. With each paddle stroke, the upper body performs a forward side bend with fixed arms in order to pull the paddle from bow to stern in the water. The angle and the position of the arms always remain constant!
You change the speed of the propulsion by the paddle stroke speed and intensity of the paddle strokes. When paddling along, about the same speed as a pedal boat is achieved. The effort and exertion involved is minimal. For a more intense workout, you need to increase the stroke rate and intensity of the paddle strokes.
U-turns on the water
To turn the SUP or quickly turn it in the direction you want, hit it in the opposite direction. You guide the paddle from the back to the front, so the SUP brakes on one side and the board almost turns on the stand.
Watch out for the wind
The wind is the biggest enemy of the stand up paddler. Actually, it's not just the wind, but the associated flow in the water, because wind also creates waves. This makes the board wobbly, making paddling more difficult and increasing the chance of falling in the water. In addition, the board and the driver themselves offer a wind attack surface, similar to a sail, and are carried away by the wind.
However, the largest unwanted drift is caused by the current in the water, which is triggered by the wind. Already at 3 Beaufort, that is about 20 km/h, the current in the water and the wind are already so strong that it is possible to sail against the wind, but the drift of the wind and current is greater than one's own speed. Therefore you will no longer make meters against the wind direction. Although you are then paddling against the wind, you will be washed along with the current and it will no longer be possible to continue in the desired direction. Tip: If there is a strong headwind, paddle on your knees so the wind has less surface to attack!
SUP is the abbreviation for stand-up paddling or stand-up paddling. Stand Up Paddling (SUP) involves standing upright on a board that is similar to a surfboard but larger and more stable. The locomotion is done with a long paddle. Paddling is possible wherever there is suitable water surface: on the lake, in the sea, or on the river. Whether young or old - stand up paddling is an easy and quick to learn sport and suitable for everyone who likes to be on the water.
Customer SUP experience report
It's been six summers since I bought my first iSUP (inflatable stand up paddle board). In 2013 this was still a real innovation, there were not many SUPs on the local lakes. The advantages were immediately clear to me: It's easy to transport, it increases my range of motion on the water, paddling is good coordination and stabilization training at the same time and it's a lot of fun. In short, it's the perfect summer toy with high sporting added value.
That's why I didn't save and bought high-quality material right away: A stable touring board with an ultra-light and stable carbon paddle. It is also possible to do 10km tours at the reservoir.
SUP as active regeneration
That sounds like a sporting undertaking, and maybe it is. But subjectively I experience such a tour as extremely relaxing. Maybe it's the unique experience of nature, when I fight my way to my destination completely alone, in an unknown natural environment, and then dive into the cool water as a reward. But maybe also because during these tours I am completely in the here and now, no thoughts about yesterday, no thoughts about tomorrow. Goodbye stress hormones!
I can definitely recommend these experiences. They ground you and recharge your energy stores.
2. SUP are quite big but still easy to transport!
A stand up paddle board can be 3.5 to 4 meters long. You're probably wondering how to transport it. The good news: Most SUPs can be inflated in about 10 minutes with a powerful pump, which is usually included in the package. Anyone who thinks that this is why they are not stable is wrong. The inflatable SUPs work with around 13 to 15 PSI pressure and are super stable in the water.
3. SUP trains your whole body
Stand Up Paddling is an ideal outdoor workout that uses the whole body. The leg and torso muscles do balancing, stabilization and coordination work. On longer tours you also train your endurance!
The upright position on the Stand Up Board trains your arms, legs and core, so SUP is an excellent full-body workout. Since the board is held stable with the legs when the paddle is immersed, you train the deep muscle groups at the same time. In winter and when the water temperatures are cold, the SUP is a great alternative in shallow water, since, unlike surfing or swimming, you are usually only in the water for a short time. Wearing a wetsuit is important in cold temperatures.
4. SUP is easy to learn!
Like many trend sports, SUP comes from the USA. Learned in 5 minutes, SUP offers a balanced sport in harmony with nature for every age group. After you have carried your board to the water by the handle, which is located roughly in the middle of the deck, you kneel carefully in the middle of the board and try your first paddle strokes from this position. After a few paddle strokes, when you get used to the balance, you can try to stand up. To do this, lay your paddle across the board, support yourself with your arms and jump onto your feet with both feet at the same time so that you are now squatting on the board. This has the advantage that you always put weight on both legs equally. Now you can carefully get up into the standing position. Stand with wide legs in the middle of the board and get started with your first paddle strokes!
Find your optimal standing position!
The standing position is very easy to identify. You always stand in the middle of the board and, in contrast to surfing and windsurfing, where you stand at right angles to the direction of travel, your feet are always parallel to the front. The best position in the middle is given, as every SUP has a carrying handle right in the middle. You place your feet to the left and right of it, with the same distance to the edge of the board. The legs are not stretched out, but slightly angled, like when skiing, to more easily compensate for the wobbling of the board.
Hold your paddle right!
The paddle is adjustable and must be adapted to the size of the athlete. This can be done quickly with the clip fastener. You determine the correct height by stretching your hand straight up and leaning on the paddle. You set the height of the paddle so that the end of the knob reaches the beginning of the palm.
You enclose the knob of the paddle with your hand from above, your thumb grips from below. The second hand holds the paddle in the middle. To find the ideal position, proceed as follows: Extend both arms horizontally in front of you and hold the paddle in the correct grip position. The distance between your hands should now be chosen so that the position on the paddle is slightly wider than the distance between your shoulders.
The right paddle stroke
Now you lead the paddle forward and dip it in near the bow. If your left hand is on the pommel, you are paddling on the right side and vice versa. The paddle should immerse with the entire surface. Then you guide the paddle straight back next to the board so that the board starts to move forward. You continue this stroke three times, then you switch the paddle to the other side. This is how the change works: You release your upper hand from the knob and enclose the paddle just above your lower hand. Now let go of the lower hand and pull the paddle to the other side. With your free hand you grasp the knob at the same time and stick the front of the paddle into the water. Make three strokes on this side as well.
If the board isn't moving when you start, you should switch every three paddle strokes to keep the board going straight. However, once your board has picked up speed, you can paddle five to seven times per side until the board turns off-target. After how many paddle strokes the board is tilted depends very much on the design and length of the board.
The right paddling technique
For the best paddling technique that is gentle on the joints, proceed as follows: The upper paddling hand, which is on the pommel, is stretched forward like Superman, the lower hand is slightly bent. Both arms now remain rigid in this position and are not changed during the paddle stroke. That is, the angle between the upper and forearm stays the same throughout the entire paddle stroke.
Paddling through the water is done by bending the torso. With each paddle stroke, the upper body performs a forward side bend with fixed arms in order to pull the paddle from bow to stern in the water. The angle and the position of the arms always remain constant!
You change the speed of the propulsion by the paddle stroke speed and intensity of the paddle strokes. When paddling along, about the same speed as a pedal boat is achieved. The effort and exertion involved is minimal. For a more intense workout, you need to increase the stroke rate and intensity of the paddle strokes.
U-turns on the water
To turn the SUP or quickly turn it in the direction you want, hit it in the opposite direction. You guide the paddle from the back to the front, so the SUP brakes on one side and the board almost turns on the stand.
Watch out for the wind
The wind is the biggest enemy of the stand up paddler. Actually, it's not just the wind, but the associated flow in the water, because wind also creates waves. This makes the board wobbly, making paddling more difficult and increasing the chance of falling in the water. In addition, the board and the driver themselves offer a wind attack surface, similar to a sail, and are carried away by the wind.
However, the largest unwanted drift is caused by the current in the water, which is triggered by the wind. Already at 3 Beaufort, that is about 20 km/h, the current in the water and the wind are already so strong that it is possible to sail against the wind, but the drift of the wind and current is greater than one's own speed. Therefore you will no longer make meters against the wind direction. Although you are then paddling against the wind, you will be washed along with the current and it will no longer be possible to continue in the desired direction. Tip: If there is a strong headwind, paddle on your knees so the wind has less surface to attack!
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SUP Safety Tips:
- ① In light winds, always paddle against the wind direction first. If this is hardly possible, immediately return to the shore. With the wind, paddling is always easy, back only with great effort or not at all. So always paddle upwind first and then back with the wind. If you're already tired, just let yourself drift back.
- ② If the return journey hardly brings you any more meters in strong winds and strong currents, then kneel down. So you have a smaller attack surface and the board is not so wobbly. If that still doesn't work, lie on your stomach on the board, fix the paddle under your body and paddle with your hands. This enables you to move forward comfortably even when the wind is picking up.
- ③ If you fall off the board when there is wind, let go of the paddle, immediately hold the board and paddle back to the bank while lying down.
- ④ Observe the sky and the weather. If a thunderstorm approaches or the wind picks up, paddle back to shore.
- ⑤ In light winds, always paddle close to shore. Use sheltered bays!
- ⑥ If the wind is 3 Beaufort or more, that's about 20 km/h, don't go on the water or paddle back to the shore. You can recognize this wind speed by the small waves and light foamy crowns on the crests of the waves.
- ⑦ Paddling in swimwear is recommended in midsummer when the temperatures are ideal. Always use sun protection! Avoid the midday sun! Always take a drinking bottle with plenty of water with you!
- ⑧ In cooler temperatures below 20 degrees, always use a wetsuit.
- ⑨ At the sea you should only stand up paddle with enough experience. Always inquire about currents and waves and keep an eye on the weather. Paddle only when the conditions are safe and make sure your friends are always watching you from the shore.
- ⑩ Non-swimmers have no place in the water. Children, the elderly and beginners should always paddle with a security vest. When it's windy or at all times, use a leash, which is a cord that connects your board to your foot.
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