“Hey Tiago, can you tell me how to balance on a SUP surf board?”
I get this question quite often at our SUP Surf Camp when I challenge our guests to get out of their comfort zone and try some different boards with slightly less volume then what they’re used to.
In order to stay balanced on a SUP there are a few things you should keep in mind and that’s exactly what we’ll be addressing in this post.
I will be sharing some of the most important tips you should be putting in practice right away to improve your overall balance, allowing you to spend more time surfing great waves and less time falling into the water. 🙂
1. LOOK AT THE HORIZON
When you’re learning how to balance on a SUP, one of the things people often forget is to look out at the horizon.
Most people lose their balance because they are looking down at their boards while they’re paddling. Keep your head up and eyes looking out to the horizon.
This will allow you to have a better understanding of your body’s position space and also be able to anticipate any swell coming in your direction. You’ll be looking towards where you are heading, and be able to see what’s coming at you and be ready to deal with it.
2. KNOW YOUR BOARD’S CENTER POINT
Another cause of “unnecessary dismounting” is not standing on the middle of your board. How do I find my board’s middle point you ask?
The middle point is the point where, when you’re standing, lets the board lie flat on the water.
The tail of the board is not sinking, and the nose of the board is not diving – your board is nice and parallel to the water. Once you find that point you will be standing at the maximum point of stability of your board.
Knowing your board’s center point is a vital key when learning how to balance on a SUP surf board.
3. KEEP YOUR KNEES FLEXED
You need to think about your legs as a suspension system of a car where your knees work like the springs. Your knees must be flexed and working all the time to absorb any bumps and swell that rolls under your board. Also, the closer your center of gravity (CG) is to the board, the easiest will be for you to balance.
So start flexing your knees more often and stop looking like a broom stick on a paddle board! 😛 Put this tip into practice right away and watch your balance improve!
4. USE BRACING STROKES
This tip works very well when combined with step #3.
Every time you start to lose your balance, immediately drop your CG by flexing your knees.
At the same time splash the water with your blade’s face and use it to lean over the side you’re about to fall to and recover your balance.
I see often paddlers that join our SUP Camp here in Portugal, some even with experience, struggling on how to use their paddle to brace and stay standing. This skill is specially important when the water is choppy or you’re getting used to a smaller board.
5. PAY ATTENTION TO YOUR BREATHING
Getting conscious control of your breathing has super important physical and mental benefits, including reducing your heart rate and anxiety, as well as keeping you focused on the task you’re performing.
Conscious breathing helps you stay focused on your balance, reducing your time spent swimming beside your board! 😉
6. KEEP YOUR BODY CONSTANTLY MOVING
The more board speed you carry, the more stable your board becomes.
So if you’re struggling staying balanced on your SUP board, make sure you keep paddling and that your board has good forward speed.
Having your paddle blade constantly pulling water also works as another anchor point helping you stay balance on your SUP surf board.
7. BE RELAXED BEFORE AND DURING YOUR TIME ON THE WATER
Being nervous or anxious before you get in the water can ruin what could have been an amazing session! Before getting in the water, try to set your mind and body up for a successful session by trying to relax.
By relaxing, you will be releasing tension from your muscles which will contribute to improved reaction time and your overall ability to keep your balance.
8. SELECT THE CORRECT GEAR
Making sure your paddle is the right paddle length for your body, type of paddling and board you’re using is essential.
If your paddle is too long, your body is going to end up way too upright, negatively affecting your balance. If it’s too short, the opposite will happen and you’ll need to bend your knees too much, burning a lot of extra energy.
Fatiguing your lower body like this will lead to falling more often and will shorten your session.
9. PRACTICE ON-LAND BALANCING EXERCISES
There are many exercises and training tools you can use on land that have direct transfer to what you’re doing on the water.
If you’re not doing any on land balance training yet, I strongly recommend you to start. Nowadays there are tons of free videos on YouTube, Instagram etc. where you can find balance exercises to get inspired.
In terms of balance training tools I’m a huge fan of the BOSU ball has it lets you work your balance & stability on a tridimensional perspective (which has a better transfer to a real SUP board) in opposite of a Balance board where you can only focus on a side to side or front to back stability, which is much less effective and carries way less transfer to the sport of SUP.
I’m launching a new Training Program on BALANCE TRAINING FOR SUP within the next weeks, if you want to take your SUP-specific balance and stability to the next level, this program is definitely for you.
It will cover all you need to know (and do!) to really take your balance and stability to an all new level through simple, yet effective exercises and routines to practice from home and complement your SUP Training.
If you would like to be informed about this new program as soon as it’s released, just let us know by joining my SUP Training Group
10. PRACTICE
The last tip is practice, practice, practice! Our body has an amazing capability to adapt to whatever it is challenged with. So grab your paddle and board, put these 10 tips to good use and soon you’ll be seeing fantastic results!
So here is a quick recap of how to balance on a sup surf board:
1. Look at the Horizon
2. Know your board’s center point
3. Keep your knees flexed
4. Use bracing strokes
5. Pay attention to your breathing
6. Keep your body constantly moving
7. Be relaxed before and during your time on the water
8. Select the correct gear
9. Practice on-land balancing exercises
10. Practice
