GET YOUR DEGREE IN
STAND UP PADDLE
STUDY BOOK LEVEL 1
SUP ETIQUETTE
There is an order in the water that, if followed, will contribute to safer SUP and more fun. Know your skill level and stay calm. Always be courteous and spread Aloha by bringing a smile to the lineup!
HISTORY
Stand up paddle surfing, or SUP, is a surface water sport, a variant of surfing where the surfer uses a paddle to move through the water while standing on a surfboard. Stand up paddle surfing is derived from its Polynesian roots. The Hawaiian translation is Ku Hoe He’e Nalu; to stand, to paddle, to surf, a wave.
The popularity of the modern sport of SUP has its origination in the Hawaiian Islands. In the early 1960s the Beach Boys of Waikiki would stand on their long boards and paddle out with outrigger paddles to take pictures of the tourists learning to surf. This is where the term “Beach Boy Surfing” originates, another name for Stand Up Paddle Surfing. In the early 2000s Hawaiian surfers such as Dave Kalama, Brian Keaulana, Rick Thomas, Archie Kalepa and Laird Hamilton started SUP as an alternative way to train while the surf was down. As the years went on they found themselves entering events such as the Moloka’i to O’ahu Paddleboard Race and Mākaha’s Big Board Surfing Classic.
One difference between the modern idea of surfing and SUP is that the latter does not need a wave. In SUP, one can paddle on the open ocean, in harbors, on lakes, rivers or any large body of water. One of the advantages of Stand Up Paddle Surfing is the angle of visibility. Because of the standing height over the water one can see both deeper into the water and further across the surface of the water, allowing better visualization of features others lower above the water may not be able to see, whether it is the marine life in the harbors, lakes and coves or the incoming swells of
EQUIPMENT
TOURING SUP
touring SUP board will relate to the paddlers weight and skill level. The touring SUP’s in general has a large 19 to 23 inch single fin which allows the board to move quickly in a straight line, smaller side stabilizers can be add if you want to take the board into the waves. These boards are great for maintaining constant speeds over a long distance and are ideal for beginner sessions of ‘Down wind’ paddling; ‘Down wind’ riding is when you have the wind at your back and move with the running wind swell, touring SUP’s can be a monster to handle in big surf but fun for small waves.
SURF SUP
RACE SUP
Racing SUP’s can be split into flatwater and downwind style boards. The racing classes for competition paddleboards are stock class 12ft 6 inches, 14ft or even unlimited 14ft plus boards up to 16ft. Racing SUP’s have a displacement hull from the nose of the board, allowing them to slice through the water similar to a kayak, the racing SUP has a very flat bottom which makes it faster, racing SUP’s come with single fin configurations lessening drag and making it easier to maintain a straight line. Racing SUP boards designed for flat
Riding waves to most is the ultimate SUP experience. There are many wave SUP model to pick from. Wave SUP in general has less volume overall, and widths of 28 to 30”, the tails of the wave SUP come in conventional surfboard shapes i.e. swallow, pin, flat and round. These boards would also have more rocker and tail lift than other SUP’s allowing the rider to easily maneuver the board on the wave. The length of the wave SUP depends on the ability of the rider, the longer wave SUP’s 9 to 10’6ft make it easier to paddle on to the wave but lose handling ability. The short wave SUP’s 7’6 to 9ft are great for latter take offs and laods more maneuverable on the wave. Wave SUP’s come in thruster (3 fin’s) and Quad set ups helping with their speed and turning ability.
The touring or also known as flat water SUP is designed for river, lake or in a protected coastal areas, touring SUP’s are very stable in a flat water environment and are usually over 30” inches wide and 10’6 to 12’6 foot long, volume play’s a factor in choosing the type of paddling you aspire to do, the greater the volume of a board, the easier and more comfortable it will be to stand on. The volume of a and glassy conditions will be up to 28” wide making them very fast. Racing SUP’s make great down wind riding boards, this is usually done on longer boards of 14 foot plus length, these boards are long and fast, creating enough speed to catch ocean running swell with the wind behind you enabling the rider to ‘glide’ up to 100metres.
SURF SCIENCE
WIND
Waves are born by wind as big storms stir up water far out at sea. The wind itself is a result of the sun heating up the Equator with more concentration than at the poles, causing the surrounding air to heat up. As the hot air gets lighter it rises in updrafts and travels towards the poles as high pressures while the pocket underneath it is filled with colder, denser air returning from the poles as low pressures. Because the earth rotates, the heated air spins in circular patterns. When warm air collides and slides over a cold air mass, the low pressure strengthens resulting in faster spinning winds. In winter the temperature difference between the Equator and the poles increases and so the contrast between colliding air masses have greater effect, lowering the barometric pressure, creating instability and, thankfully for surfers, creating big winter storms that stir up plenty of water.
The same thing happens on a smaller scale every day as land heats up faster than water, hot air rises on land during the day bringing in cool air from the sea in the from of onshore breezesAt night the process is reversed, land cools off quicker than sea sending out cold air in the form of offshore winds.
SWELL
Waves are born by the wind agitating the water surface creating ripples. A bumpy surface makes it easier for the wind to grip and agitate the ripples further, making the waves grow exponentially. It’s a snowball effect that will increase the waves height as far as gravity allows it for as long the wind keeps blowing. Storms that move over longer period and distance will produce bigger waves. The wave energy created will travel on its own and spread across the ocean much like the rings on a pond when you throw a rock into it.
Swell is what we call this collection of waves created by the same weather system or storm(s). The longer distance a swell travels the more the energy will spread out which consequently makes the swell hit a broader part of coastline with proportionally smaller waves. During their travel waves of different wavelengths will group together due to different speed. Therefor sets arrive at the coastline with waves of similar size.
Groundswells are are born far out on the oceans, move like the low pressures that create them, from the West to the East and can travel vast distances and still arrive with great power. They are the most consistent of ocean swells.
Windswell or localized swell is the result from strong regular winds that have enough fetch to kick up rideable waves. Waves will rarely have time to group into sets as they often arrive together with the storm that created them.
SURF SCIENCE
SURGING
SURGING
TIDE
WAVES
Waves made for surfing need to be breaking, preferably in a successively peeling manner. This happens when the sea bottom becomes so shallow that it slows down the bottom part of a wave to the point that the top part overtakes it and falls over. If the bottom is sloping gently the wave will slow down gradually and break later with less force. Waves like these are called spilling waves and can be great for surfing especially for beginners who need more time to stand up and gain control of the board. If the bottom is of a more contrasting character going from deep water to shallow more suddenly, like on a reef shelf, the wave is more likely to plunge or pitch with great force. Plunging waves are not always suitable for surfing although they often tempt experienced surfers by being steep and hollow. Waves are also affected by the local wind conditions and will break earlier if sped from behind by onshore winds and
You might have noticed that if you go to the beach by lunch the shoreline is a lot further up the beach than it was at breakfast and by dinner it has retracted back down again. This tidal difference is a result of the moons gravitational force challenging the Earths own gravity attempting to pull the world’s oceans off the planet making them bulge. The sun also has a gravitational pull on the oceans, its effect is smaller but significant. A full moon means that moon and sun are aligned and the result are larger tide differences called spring tides, the same happens when the moon align with the sun on the other side of the Earth in a new moon. When the sun and moon are at a 90° angle to each other the pull is almost equalized resulting in small differences called neap tides. Exactly how big the differences are depends on underwater topography and latitude and can vary vastly from place to place.
As the world spins around its own axis the gravitational pull changes location letting every point of every ocean’s surface experience at least one tidal shift a day. Most coastlines have two daily tides meaning there water will come in (flow) and go out (ebb) twice under the period of 24hr50min which is the time it takes for the Earth to rotate until the same point is aligned to the moon again.
Before going surfing it is good to know if you are in area with big tidal differences as certain surf spots can be very tide sensitive and also to know when the good tides will occur. The best way to do this is to invest in a Rip Curl tide watch that has over 500 beaches pre-programmed to save the trouble. SPILLING PLUNGING
STEEP THRESHOLD
GENTLE SLOPE
BOARDS
CHOOSING THE RIGHT BOARD
Three important points to consider when selecting or buying your first SUP board are 1. Where you will mainly ride it (flat water, rivers or waves), 2. Your weight and, 3. !f you are planning on using the board in the surf, your level of surf experience. Bigger people need wider boards for more stability; longer boards are best for flat water allowing increased glide and speed. For surf, smaller boards make maneuvering on the wave easier, however offer less stability. Remember you will need to be able to carry your board, lift it up on to the roof rack on your car and store at your home. Choose a board that you are able to carry be bale to handle; inflatable boards are a great option as they are light and pack up into a easily stored bag.
PADDLES
HOW TO PICK A PADDLE
RACE EXPLORING ASTRO INFLATABLE
The paddle is as important of a tool as the board. A key consideration is the length of your paddle, not only for your better technique, but also to lessen body fatigue. A quick rule for choosing the right length is a paddle two hands (20cm +/- ) over your height. A too longer a paddle will place more pressure on your shoulder, arm joints as well as create more power and make the transition from one paddle side to the other more difficult. A too shorter paddle will risk creating lower back issues due to bad posture, but more so affect the efficient in the power of your paddle stroke. Remember once you find the correct paddle height for your size, the type of board and style of paddling you do can play a roll in your paddle height and blade size.
GRIP
SHAFT
THROAT BLADE
BOARDS
LONG VS SHORT PADDLE
For surfing, we would ride a smaller SUP board, which is harder to balance and therefore the rider is in low body position, so a shorter length paddle with a smaller blade is recommended. The short paddle length is also easier to transition across the board, which while paddling in the surf is important for quickly changing directions. For long distance or flat water riding your generally on a bigger easily balanced board, which means your able to stand taller and take longer paddle strokes therefore a longer paddle with a bigger blade is recommended to increase your speed and power to weight ratio. Paddles are a personal preference and it is recommended you try more than one type, as there are many different shaft flexibility and blade shapes. Choosing the right paddle and board will help increase your learning curve as well as your strength.
SHORT PADDLE
LONG PADDLE
PADDLES
SAFETY EQUIPMENT
The leg rope is the most important safety equipment in SUP’ing; in many countries required by law to be worn. A leg rope keeps you attached to your board at all times and without it a wave, wind or the current could easily separate you from your board in seconds. Reef Booties are recommended for SUP’ing in shallow water over reef, rocks or stones. A vest or PFD can be worn by a SUP rider who maybe not a confident swimmer or while surfing in large waves to protect the rider from impact with the board and water. Surf helmets are ideal for beginner riders especially in surf, a knock from the SUP on the head could easily cause a rider to pass out. A hat and sunglasses will protect you from the suns glare off the water. Rash guards will protect you from the sun as while and for colder countries thermals have been designed for SUPing to keep you warm. If you are planning on taking a long distance SUP then a waterproof casing with a hand phone is essential, camel packs are handy for carrying you phone and a good supply or drinking water and local currency to buy a snack. Sunscreen is always required at anytime of the year, regardless of the conditions, the UV rays reflect directly off the water and will burn any skin left uncovered.
EQIPMENT
BOARDS
CHECKING THE CONDITIONS
As in all water sports its essential you check the conditions before you enter the water, use online websites such as windguru.com and magicseaweed. com to check the predicted wind speed and wind direction for the spot you will SUP; Rule No. 1, Always start your paddle into a head wind/current, so its at your tail to bring you home. A SUP rider can be blown or swept backwards faster than they can paddle forward. If strong winds develop it is safest to find shelter on a beach or even behind a larger vessel until the winds pass. Always check the swell (wave) sizes and forecast, departing or returning to and from a beach can be very dangerous in large waves. Tides change quickly which effects the water currents, beach geography and waves, make sure you know the right tide time to depart and return on.
PADDLES
PADDLING STOMACH
The safest and easiest way to paddle your SUP through shallow waters especially over rocks or reef is by lying down on your SUP like a surfer with the blade of your paddle placed under your lower cheat point straight in front of you.
Keep your head up and you’re back arched. One arm after the other. Starting towards the nose of the SUP and ending stroke near/past your hips. Your arm/hand will be fully extended in front of you, as you perform your stroke try to keep your arm as close to the board as possible. To far away from the board and you won’t get the maximum amount of power. Dig deep and smooth. Use your arm and not just your hands.
This paddle technique is commonly used when caught in waves (impact zone), it easier especially on smaller SUP’s to quickly lie down on the board, place the paddle under your chest and arm paddle BACK through waves the channel or rip. The time it takes for another wave to hit you, would not give you time to get to your knees or feet and start to paddling back out. Once a SUP rider is past the broken waves (impact zone) they may climb to their knees and paddle with as mid shaft paddle out past the larger rolling waves.
BOARDS
KNEELING & MID SHAFT PADDLE
The next technique involves the SUP rider finding their standing paddle position on the board. The easiest way to find this is by first kneeling. Look for the SUP carry handle position or look where the SUP manufacture has placed the center deck grip designed to protecting your knees and additional grip when standing. Once you find your standing position kneel down and straighten your upper body, open your knees placing them as comfortably as possible nearest the side of the board (rails), latter once you stand your feet will be in tis same positioned. Pick up your paddle, grip the middle of the shaft and place you other hand just above the blade; this is commonly known as ‘mid shaft paddle’ position. You can now start to take short paddle strokes by fully submerge the blade of the paddle in the water as far forwards as you can reach, remember to keep the angle of the blade angling towards the nose or forwards, as you reach the end of your paddle stroke slightly rotate the shaft away from the board to help maintain a straighter line, take 4 or 5 strokes and now its time to change sides. To change the side your paddling on pick up the paddle with your bottom hand and place your top hand which was nearer the middle of the shaft above your bottom hand and move the old bottom hand now to the mid shaft position, time to start paddling again.
PADDLES
HOW TO STAND UP & PADDLE
The progression from lying on your board to kneeling, then standing on your board should be slow and controlled. Take 4 or 5 arm paddles to create moment and balance, before sliding up to your knees in the middle of the board where you find the best balance between front and back, again take 4 or 5 mid shaft paddles on both sides. The position you place your knees will be the same position you place your feet once fully standing.
1. Find your balance on you’re the board by sitting on your knees and taking several mid shaft paddle strokes on both sides of the board.
2. Once the board has good momentum and your ready to stand on your feet place paddle diagonally across the nose of the board in front of your knees, holding on to the shaft with both hands.
3. Keep your eyes up and slowly stand up one foot at a time placing your feet where your knees where previously positioned.
4. Ensure your feet are minimum shoulder width apart and as close as is comfortable to the rails of the board. Keep the inside of your feet parallel with each other, your toes pointing forward and knees slightly bent.
BOARDS
5. Now slowly raise your upper body and pick up the paddle as you stand up tail, the sooner you continue to paddle, creating momentum the easier it is to balance. Place one hand on the top of the paddle (T-grip) and your other hand midway down the shaft of the paddle. Your top arm should remand straight at all times
6. Keep your eyes up, focusing over the nose of the board, fully submerge the blade of the paddle as close as you can to the nose of the board on the opposite side of the board to your top hand on the paddle and pull the paddle with your lower hand through the water towards the tail of the board, rotating the paddle away from your board as you reach the end of your stroke. Repeat 5 to 6 paddles
7. Switching hands and paddle to opposite side, lift the paddle with your lower hand releasing your top hand, place the upper hand under your lower hand, release the lower hand and move it to the upper hand position as you cross the blade to the opposite rail of the board and continue to paddle.
Starting on the beach, from the lying position, then to the kneeling position and then to your feet. When you stand with your feet parallel and body positioned at the center balance point of board in the water. Keep your knees slightly bent, back straight, and chin up while looking ahead.
PADDLES
THREE TECHNIQUES TO TURN
We need to turn our board for several reasons, however the most common reason for turning is simply to keep our board moving in a straight line. The easiest turn is made by continuing to paddle on the same side of the board and hence why we should change hands after ever 5th or 6th paddle strokes.
Forward Sweep Turn Diagram 1
If we want to turn the board faster or correct our direction we can start by sweeping the paddle blade from the nose, away from the rail of the board in semi circle way from the center of the board and then back towards the tail.
Backwards Paddle stoke Diagram 2
To increase the speed of the turn we can use opposite force to counter the forward momentum of the board by simply by paddling backwards. Place the blade of the paddle in water at the tail end of the board, pushing the paddle with your lower hand and moving the blade towards the nose. Repeat 2 or 3 times and the board will turn, as the board starts slowly reverse.
BOARDS
PIVOT TURN
180 DEGREE TURN OVER THE TAIL
Diagram 3
1. Assume a surfing stance, and put weight over your back foot back to bring the nose of the board up. As your bodyweight is lifting the nose of the board, stroke sideways to initiate the turn.
The 180° Turn is an advanced turn used get the board around in as little space and time as possible, used most often to catch waves.
2. The power of the stroke combined with your weight-back body position makes the board turn quickly. Focus your eyes on where you want to turn to and continue to stroke wide to keep the board turning.
3. Start to bring your weight forward as the board nears the three-quarter point of the turn. Continue shifting weight to front foot as you prepare to make another stroke. When you’re almost all the way around, continue to stroke and looking in the direction you want turn.
4. Your weight will naturally shift on both feet as you’re finishing the board’s turn with a final stroke to the side.Go back to a parallel stance to paddle in a new direction.
PADDLES
1. Natural Stance for when paddling in flat water. Feet positioned forward, kness bent at all times.
2. When paddling for a wave, it becomes easier when you move your feet slightly into your preferred stance for surfing. It will be either left or right foot forward, depending on what feels more natural to you.
5. Moving back helps to sink the tail, keeping the nose up as you come down the face of the wave. Once speed is up, lean into the turn by bending and weighting the back leg and foot whilst leaning over onto the inside rail that you wish to turn off. This will be your first sensation keeping you hooked for life.
BOARDS
TIPS ON STABILITY
Always looking at the horizon, not at your feet. This makes balancing on the board much easier. When you encounter balance issues always remember to keep your knees bent, especially when there is wind chop or a passing wake. A lower center of gravity equals better balance. Standing upright will come naturally as you spend more time on the board.
TIPS ON HOW TO FALL OFF YOUR BOARD
When falling, you may have the tendency to want to grab your board on your way down in a last effort to save yourself. This is incorrect and is an easy way to get injured. When you begin to lose your balance the first thing you need to do is bend your knees, lower your body weight and then if you haven’t managed to regain your balance fall to the side (over the rail) or over the back (tail) of the board, never try to stay on or near the board. Always try to push the board away from yourself. Hold your paddle up over your head or off to your side so you don’t fall on it. This will help avoid any injuries and get you back on your board in one piece. As more SUP’ers are taking to the surf, paddle and fin injuries are becoming more common, not just to ourselves but also to other you risk hitting in the water. Always be aware of surfers around you and control your board. If you are not confident with your board around others, then move to another less crowded wave and avoid what can become a dangerous situation.
PADDLES
PADDLING
HOW TO STAND UP & PADDLE
TIPS ON FEET POSITION AND STROKE ANGLE
Feet too close: If your feet are positioned close together you’ll have less stability than if they’re spread wide apart. Try to keep you’re feet a minimum of shoulder-width apart and point your toes outward slightly. Doing this gives you a even wider footprint that offers enhanced stability.
XBACKWARD PADDLE BLADE
POSITION:
A paddle’s optimum position for creating forward movement is when it’s 90° to the water. When the paddle blade is positioned backwards, the stroke is effective until the paddle reaches your toes. From there, the paddle’s angle is pushing water upward, which doesn’t propel you forward. When a paddle is positioned correctly, the paddle is effectively propelling you forward until the stroke reaches your hip. The difference between the toes and the hip, is about 20% of your paddle stroke. Always ensure that the paddle blade, and the angle is correct to maximize the paddle stroke efficiency.
BOARDS
DOWNWIND AND DISTANCE PADDLE STROKE:
It is important to remember that the arm muscle are small and easily fatigued compared to abdominals and back muscles. Therefore the most efficient way to paddle is using your stomach and back, similar to a rower would in a rowing boat. The simplest way to paddle using your stomach and back is buy simply leaning forward at the hips dipping your body forward
TIPS BOARD & TAILS
STRINGER RAILS DECK FINS
THROAT BLADE TIP
SUP Surf boards are generally smaller boards with several different tail shapes and fin configuration which allows the rider to select a surf SUP to their style or the wave size, shape and speed.
SUP TAIL
DESIGNS
SUP tail designs vary from manufacture to manufacture, however they all take there principle shape from the surfboard industry and the following tail designs are the most commonly used in SUP
THROAT BLADE TIP
Rounded Pin: Rounded Pin Tails are versatile and smooth transitional turning boards from side to side. They good for holding the SUP in the wave after the turn, however offer less volume and stability. Pin: Primarily the pin tail is designed for big wave riding. The Pin tail has the minimum amount of area and hold in wave at higher speeds in big surf. Not a versatile shape and offer the lest amount of stability.
PADDLES
Round Tail: A very smooth turning tail design that has a slightly more area than the rounded pin tail giving the SUP more stability and volume. The extra area makes it more suitable to smaller to mid-range surf.
SWALLOW ROUND TAIL
Square Tail: The square tail contains the greatest area of any tail design. The square tail design will carve the sharpest most pivotal turns, the be most responsive, as well as adding volume and stability to the board.
FINS TAIL
SQUARE SWALLOW
ROUNDED SQUARE SQUASH TAIL ROUNDED PIN
Squash Tail: Just a rounded version of the square tail. It is somewhat less responsive and its carves are not quite as sharp and pivotal due to its rounded corners. Swallow or Double Tail: The swallow or Double tail is basically two pin tails side by side. The swallow or double tail shifter to the other rail there is a hesitation from one side of the tail to the other. The gap allows water to flow freely between the two pins and hold well when banked hard for maximum water flow. sso
ROUNDED SQUARE SQUASH TAIL ROUNDED PIN SQUARE SWALLOW ROUND TAIL
SQUARE SWALLOW ROUND
SQUARE ROUND SQUARE ROUND
LIVE THE SEARCH
SURFING
SURFING IS EVERYTHING, ride a wave in 30 minutes, long board riding rolling reef breaks, learn to generate speed, maximize wave power and move on to mini mals & fishes, 3 level, 15 courses, this is a life changer.
FOILING
THE NEXT LEVEL. Our foiling program covers tow, prone, SUP, wing and kite foiling. Let your instructor know which foil sport you want to master and we will have you flying in your first session.
WING SURF
SAIL, SURF & FLY. Our level 1 Wing surf course will have you sailing and turning, move into level 2 to try your new skills out on the foil board & level 3 you will be flying high above the water.
KITE SURFING
HARNESS THE WIND to rip across the water. Begin with the *I.K.O. level 1 -introductory course to learn the basics, Level 2 is in water kite & board skills. Level 3 teaches riding up wind & making turns. Surf kite gets you in the waves.
STAND UP PADDLE
CRUISE, SURF or RACE. The SUP program will give you a taste of flat water, waves & downwind, Level 2 - 3 wave riding. For ultimate speed our 12’6 - 14ft race board program will take you far quickly in fitness and speed.
