Start your Stand-Up Paddleboarding (SUP) journey in a safe, calm environment. Enclosed flat water locations like lakes, lagoons, and protected bays are the perfect inland waterways to build your paddling skills with confidence.
ASI has mapped out the exact knowledge and practical skills you need to become a safe, competent, and independent paddler at the enclosed flat water level
Aim
Paddle with confidence, safety, and correct technique at enclosed flat water locations according to the respective paddle stroke levels: Basic, Foundation, or Technical.
Environment Location and Conditions
Enclosed Flat Water paddling locations are defined as inland waterways including rivers, lakes, lagoons, estuaries, and canals, with the following conditions:
- Flat water with no swell or breaking waves
- No more than 250 metres (820ft) from shore
- At least 200 metres (660ft) away from a river mouth
- Minimal wind (no more than 12 knots)
Equipment
- Flat water stand up paddle board
- Coiled leash
- Paddle
Skills and Knowledge
Water Safety
- Swim 50 metres (without buoyancy aid)
Environment & Safety
- Recognise features of enclosed flat water environments
- Identify safe weather conditions and forecast them
- Understand various water conditions
- Identify regulations and hazards at paddling locations
- Choose safe and suitable SUP paddling locations
- Understand environmental impacts
Personal Safety
- Recognise the personal hazards specific to paddling
- Understand how correct paddle technique helps minimize muscle injuries
- Practice proper SUP flat water etiquette
- Self-rescue method using prone paddling
Equipment & Clothing
- Select an appropriate flat water board, type of leash, and other equipment
- Correct methods for carrying the board, including entry and exit techniques
- Properly use leashes
- Choose suitable clothing for paddling
Other Paddle Skills - Technique
- Identify methods of safe entry and exit
- Paddle on knees with correct technique – 2 methods
- Transitioning from kneeling to standing to kneeling – 2 methods
- Maintaining balance using bracing stroke
- How to maintain direction and paddle in a straight line
- Turn the board using back paddling and sweep strokes
- How to stop the board – 2 methods
- How to fall safely and 2 methods to easily get back on your board
Paddle Stroke - Technique
- Understand correct paddle stroke techniques - position, posture, paddle control, reach, hinging and 5 phases of the paddle stroke – entry, catch, power phase, exit, recovery
- Understand how each part of the paddle stroke affects paddling performance
- Demonstrate basic paddle stroke techniques: position on board, posture, balance, confidence, hinging, reach, paddle control
Paddle Stroke – Rate (Cadence)
- Basic level: Confident with basic skills, achieving 30 strokes per minute.
- Foundation level: Moderate paddler, improved technique with a speed of 40 strokes per minute (minimum Instructor level).
- Technical level: Strong paddler, achieve technical perfection and paddle strength with 50 strokes per minute (minimum Technical Coach level).
📖 SUP Wise Paddle Stroke Rate & Cadence Explained
