You can find these SUP manoeuvres here:
(Click to go to the manoeuvre description)
Fast progress and quick tacking are always useful. With the right technique, you can get noticeably further on the tour with less power and safe manoeuvres are just as helpful when mooring and casting off, exploring small rivers, narrow bays or narrow canals as they are on busy waters. Where it helps if you can turn quickly and safely or paddle away quickly.
The techniques are the same as in the race, so every kick and every paddle stroke has to be perfect. We were able to win Starboard team rider Ole Schwarz for the technique demonstration, who is currently impressing with his enormous speed and already won the German SUP championship titles in the Technical Race and Long Distance last year.
The warm summer days are particularly good for practising your turns, as every slip is a welcome cooling off period and in autumn you'll be able to get your tack right.
So programme them in now and call them up later.
During the touring and distance stroke, Ole will show you how to optimise your muscle groups, from arm pull to body use, and how the paddle should be guided for the best possible straight line. The faster you go, the more muscle groups will be involved. The "sport mode" with a shorter paddle is the most dynamic variant. Here, the upper body works with a strong use of the hips. Stability is particularly important in the turns. Here we see the trick of securing a solid stance for the following steps with a slight turn of the foot before the actual step sequence and how to stabilise yourself with the paddle when going back. The pro turn is certainly anything but safe at first, but it's a great form of play for warm summer days.
Comfortable touring stroke
The touring stroke is the paddle stroke with which stand-up paddlers cover the most distance. This is precisely why it should be perfectly mastered.
Before we get to the actual technique, it is important that the paddle is the right length. In recent years, the recommendations for paddle length have changed several times. Whereas a few years ago it was said that the outstretched arm above the head determined the length of the paddle, today a hand's width or 15 to 30 centimetres above the head is recommended. Depending on individual taste, there is therefore some room for manoeuvre in terms of length. A length-adjustable paddle therefore makes sense, especially at the beginning of your SUP career, in order to find the perfect paddle length for you.
For relaxed paddling, stand with your feet about shoulder-width apart to the right and left of the board handle. The knees are slightly bent to ensure a stable stance. The upper body is upright but bent slightly forwards at the hips. At the start of the stroke (1), both arms are almost straight. The pull phase begins when the paddle blade dips. It is important that the stroke only begins when the blade is completely in the water (2). However, the upper body remains in the slightly bent starting position. During the pull phase, the upper arm is pressed lightly against the pommel. During the stroke, the upper hand moves forwards and downwards (2-5) and the lower hand moves backwards and only slightly downwards.
When the paddle blade is level with your feet (4), the lifting phase begins. To do this, both arms are bent slightly and the paddle is lifted out of the water with a slight bend in the wrist of the lower hand (pulling hand).
The hands become "loose" and can now relax. At the same time, the upper elbow is bent (6-7). This allows the paddle blade to be brought cleanly past the board back to the starting point and the next stroke can begin. It is important to always use the paddle as vertically as possible to ensure that the paddle runs as cleanly as possible and to avoid having to change sides too often. To do this, the upper hand (pushing hand) is brought to approximately the same "height" as the pulling hand by rotating the upper body slightly and bending the hips slightly. Both hands are then in a vertical line above each other.
The knees remain in the same, slightly bent position throughout the entire pull phase. The upper body is only slightly bent forwards and straightens back up to the starting position when the paddle is lifted.
Paddle guide from the front
The two most common mistakes in paddling technique are that the paddle blade is pulled far away from the board. This always gives the board an impulse to change direction and the straight line is disturbed. Here Ole shows the right way, the upper hand is above the lower hand, the paddle close to the board. In addition, the paddle stroke should start at the height of your own feet, as shown here. If the paddle blade is pulled further back, you "push" the board deeper into the water and the speed decreases. To practise this, you can place a thin, elasticated stick that is slightly wider than the board under your feet. When you touch the stick with the paddle, you start lifting the paddle out.
Paddle close to the board
To keep the board travelling straight, the paddle should be kept close to the board during the entire paddle stroke. The blade should also be as straight as possible in the water. It often helps to make sure that the upper arm is moved far to the side where the paddle is dipped. If the paddle blade is guided far away from the board, the board may "run away" and no longer stay on course. In extreme cases, an incorrectly executed stroke almost resembles a bow stroke and the board turns.
Most common error
To maximise the efficiency of the paddle stroke, the paddle should only be pulled when the blade is fully immersed in the water. Splashing noises also occur if the blade is not fully submerged before the pulling phase begins, as demonstrated here.
Sport mode for the fast tour
The distance stroke for faster paddling differs from the normal touring stroke in several ways.
The stretch stroke is much more dynamic and utilises more muscle groups. The arm is pushed forward and the hip is also pushed forward, the upper body is almost erect (1). Most noticeable is the movement in the upper body and the increased bending of the knees. The upper body leans forwards more with each stroke than with the touring stroke in order to get the water from the front as much as possible and to enable a long pull phase (2). By tilting the upper body forwards and bending the knees more, the water can be reached just as easily as with a longer paddle. Therefore, in sport mode, a shorter paddle is usually used for the stretch stroke, only about 10 to 15 centimetres above the head. The advantage of this is that the long lever of the paddle is shortened. What also makes for a shorter lever is the distance between the hand on the knob and the shaft. The hand on the shaft usually moves a little towards the blade during sporty paddling, which also shortens the lever. The grip width therefore becomes wider. The stance can also be adjusted. In the pull phase, you pull backwards with your whole body; the pull is easy to see as the hips turn backwards (2-5). As more pressure and more powerful paddle strokes are applied to the blade, the feet are slightly offset. The foot on the side where the paddle enters the water is slightly in front of the other foot to create counter pressure. Finally, increase the frequency of the paddle strokes.
Power phase
Lower arm long
The classic: Crossbow Turn
With the Crossbow Turn, the feet remain in their normal stance position, making it the best turn for beginners or in difficult conditions.
The crossbow turn is initiated with a so-called "overreach". The paddle blade is brought to the other side of the board and dipped into the water "the wrong way round" (2-4) so that the inside of the blade points towards the tip of the board. The position of the hands on the paddle itself does not change! The upper body is automatically turned slightly (4).
After piercing (5), the paddle is guided towards the tip of the board with a kind of bow stroke (5+6). Just before the blade touches the board, it is taken out of the water (7) and immediately dipped back in close to the board on the other side (9) and pulled round again with a normal bow stroke.
On longer boards in particular, the crossbow turn is often only sufficient for a 90 to 150-degree turn and is therefore combined with a change in stance in races, as with the pivot turn (Profi Turn - see below). This frees up the nose and makes the board easier to turn. This allows you to achieve a quick 180-degree tack with one paddle stroke, while the board remains stable on the water, which reduces the risk of falling at the tack. To be on the safe side, stay in the centre as shown here and simply repeat the entire turn until you have reached the desired direction.
Pivot turn
The pivot turn is the most challenging turn in SUP.
With longer boards, you usually have to take several steps backwards to clear the nose. The feet should be moved in the centre of the board when going backwards, otherwise it will start to sway. The carrying handle can be used for orientation. Ole changes his standing position one foot length backwards before the actual steps (1+2), then puts his left foot back (3), the right follows (4+5). Ole makes a complete paddle stroke for stabilisation, the paddle sticks in just as the back foot touches down (4).
Then move your left foot back again (7). If the back foot is far enough back and the tip of the board lifts slightly out of the water, two to three arcs are enough to tack the board. After the tack, it is advisable to return to the centre of the board step by step to your actual standing position.
Just one step: pivot turn on short boards
With shorter boards (here 11'2''), it is often sufficient to only take a very large step backwards for a pivot turn. Nevertheless, make sure that the "standing leg" is centred on the board (2) before putting the other foot back. To do this, Ole turns his right foot on his heel towards the centre of the board from a narrow stance (1). This prevents the board from tipping to the right or left. When the foot is on the back of the board, a kind of surfing position is assumed and the stance is much safer. Many boards have a wedge-shaped pad at the back where the back foot can be placed safely. The front foot can be easily orientated by the carrying handle, which is attached to the centre of the board. If the weight is shifted a little backwards and the tip of the board lifts slightly out of the water, a large arc is usually enough to turn a short board 180 degrees. The turn should not be made further than the tail of the board (6), otherwise the upper body will twist too much and you will easily lose your balance.
Professional turn: Crossbow with step back
The Crossbow Turn is also ideal for fast tacking from the centre of the board. The advantage of the normal crossbow turn is that the rider does not have to change their safe stance in the centre of the board. The pro crossbow turn is very similar to the normal crossbow turn, except that, like the Pivot turn a step is taken backwards. The weight is shifted over the back foot in the turn so that the rail is free on the side towards which the board is turning and the water can flow under the board (clearly visible in image 8). Advantage of the pro turn: In competition there is often a crowd at the tack and in normal turns the other boards on the outside block the paddle. The inside, on the other hand, usually remains free to set up a crossbow turn and get round the tack safely.
