Stand-up paddleboarding, or SUP for short, is one of the best ways to take in the sights and sounds of the pristine Noosa River. Plus, you’ll also get a full-body workout while you’re at it.
If you’re hitting the water for the first time on a SUP, we’re here to step you through the basics of how stand-up paddleboards work so you can enjoy your time in Noosa paddleboarding.
What you’ll need
Looking for a fun, low-impact way to explore Noosa’s stunning waterways? Stand-up paddleboarding is hard to beat.
All you’ll need to get started is:
- A stable all-round SUP board (roughly 10’6–11’6 in length)
- An adjustable paddle
- A leg rope or leash
- A life jacket (where required)
- A hat, rashie and plenty of sunscreen
- Water shoes and a dry bag (optional)
When it comes to staying safe on the water, be sure to:
- Check wind and tide conditions
- Choose sheltered water
- Wear a leash
- Follow local guidance
- Stay hydrated
- Paddle with a buddy
At Noosa Watersports, we provide all the gear, along with a quick intro to essential paddling techniques and safety tips, so you can enjoy a fun, safe SUP experience.
Getting started on land: Setup & first positions
Rather than trying to figure out how to paddle correctly for the first time from the water, it can be worth spending a few minutes mastering the basics while you’re on dry land.
Board setup
First things first, you’ll want to familiarise yourself with your paddleboard. Balance is key, so find the centre point of your SUP board around the carry handle. Known as the “sweet spot,” this is where you’ll want to position your weight, whether you’re kneeling or standing.
Paddle grip
When it comes to your paddle, you’ll want to have one hand on the handle (or T-grip) and the other roughly halfway down the shaft. If you were to hold your paddle above your head, both arms should be at 90°.
Make sure the paddle blade is angled forward. So if you were to look at your SUP paddle from the side, the blade should point toward the front of your board to help you cut through the water with more powerful strokes.
Three positions
Sure, it might be called stand-up paddleboarding, but that doesn’t mean you have to stand straight off the bat. In fact, beginner paddlers should learn to kneel before they attempt to stand. Here are the three positions you should aim to master at your own pace:
- Kneel: Start in a low kneeling position. Lowering your centre of gravity provides extra stability as you try to find your balance and learn to distribute your weight evenly. You’ll want to keep your knees shoulder-width apart to help you stay balanced on the board.
- Tall kneel: Once you feel comfortable kneeling, try a tall kneel by engaging your core to raise your hips above your knees.
- Standing: From kneeling, you can eventually learn to stand. Lay your paddle across your board and position your hands on your board in front of your knees. Move one foot at a time until you’re in a low squat. Slowly lift your chest and rise until you’re standing, with your toes facing forward. Keep your knees slightly bent and your eyes on the horizon.
Try practising these positions on a stable platform, like a sandy beach, before moving into flat water.
On the water: Your first 15 minutes
Once you feel confident moving from kneeling to standing on land, it’s time to test your skill levels on the water.
1. Launch & kneel
Start in knee-deep water and mount your board from the side. Begin by kneeling to get a feel of the water movement under the board.
2. First strokes
Start practising your paddle strokes, like the forward stroke, reverse stroke, and sweep stroke. Remember, it’s not just your arms and upper body doing the work, it’s a full body workout, so you’ll want to engage your back and core muscles too.
To paddle forward, reach forward with the paddle, plant the entire blade in the water, and pull it back until it’s in line with your feet. Keep the paddle vertical to avoid turning the board. Switch sides every 3-4 strokes to hold on a straight line.
You can use a reverse stroke to slow down or stop completely. It’s essentially the opposite of a forward stroke, so plant your blade in the water just behind your feet and sweep it towards the front of your board.
Use a sweep stroke to turn your board as you move. Extend the paddle as if starting a forward stroke, then sweep it outward in a wide stroke around the board, finishing all the way at the tail. Do a sweep stroke on the right side of your board to turn left and on the left side to turn right.
3. Stand smoothly
Once you’ve practised your paddle strokes from a kneeling position, it’s time to try standing. Remember to position your feet under your hips, keeping a slight bend in your knees.
4. If you fall
As a beginner stand-up paddleboarder, falling is all part of the process. If you do take a tumble, try to fall away from the board and into the water. Remount your board from the side, belly-first, before moving back into a kneeling or standing position.
Learn to SUP with Noosa Watersports
At Noosa Watersports, we have everything you need for an unforgettable SUP experience. With a range of top-quality SUPs, expert advice, and flexible hire packages, we’re your one-stop shop if you’re keen to try stand-up paddleboarding for beginners. We’ll even let you in on the best spots to explore along the Noosa River.
Learn more about our SUP hire services or book your paddleboard today.