How to Ride a SUP Board

Before we teach you how to ride a board correctly, I would like to first state the basic rules for using a glanders board in water:

  1. Safety is above all. If this is your first time getting up on glanders, be sure to fasten the leash and put on a life jacket. Especially if you plan to conquer the sea coast.
  2. Check the weather forecast and watch the wind speed. In very windy weather, it will be very difficult to resist on the glanders, and if the glanders begins to carry away far from the coast, will you have enough strength to rake back?
  3. Before riding on the river, check all its currents, in which direction, whether there are ebb and flow. In general, take an interest in the life of the river you want to enter.
  4. Carefully choose the places where it will be safest to ride the sup. Usually, these are lakes, bays, bays, places with little or no current.
  5. Always take sunscreen, hat, water with you for a walk. If you are going to ride in autumn or spring, then hot tea or coffee, as well as a changeable set of dry, warm clothes.
  6. It is not recommended to ride glanders in busy places. You can hit a person with a paddle, which will probably not be very pleasant. One of you, at least!

Correct Position On The Board

The rider’s stance is quite simple – feet shoulder-width apart, knees slightly bent, body straight. This allows you to maintain balance, and in the event of a fall, you would rather sit on your knees. This stance is recommended for all beginners so that the body gets used to new movements and, in general, the environment. In the future, your legs will straighten by themselves, and you may even be able to move around the stand-up board without losing your balance.

Standing SUP Technique

Rowing while standing on the board is not the easiest thing, although, from the outside, it looks exactly like that. But, not knowing the nuances, you can easily fall into the water, then, of course, you will get up again, but you will fall again. Therefore, catch useful tips on how to row properly and ride the boards for fun:

  • Make sure that the curvature of the blade points away from you.
  • Lower the paddle into the water, reaching forward, but in a way that maintains balance.
  • Press down with your upper hand and pull the oar towards you with your lower hand.
  • Please note that the stroke must be along the sides. Otherwise, you will be turned around.
  • Sap paddling also provides for changing hands and sides for paddling. To do this, simply place the paddle in front of you and swap your hands, and then start rowing from the other side.
  • To make a stop, you just need to lower the paddle into the water. For a guarantee, you can stroke the back side.

Kneeling SUP Rowing Technique

On the sup board, it will be easier to row on your knees. This is especially true for beginners who find it difficult to balance. This method of movement is also offered by instructors teaching rowing on glanders.

For rowing on the board, while standing with a paddle on your knees for the first time to be successful, you need to stand so that the carrying handle is level under you. In this case, the legs must be spread apart so that the knees are at a distance of 20-30 cm from each other. When you feel balanced and can paddle calmly, you can sit down to rest or, on the contrary, try to get up.

SUP Reversal Technique

There are several ways of turning: regardless of where we are rowing on SUP at the moment, all of them are suitable for changing direction. The first method is the easiest one: instead of paddling along the board, try to describe a kind of a semicircle from the nose of the board. If the semicircle goes to the right, the glanders will turn to the left, and vice versa.

Also, rowing on the board while standing can change in direction if you use the second way of turning – the reverse stroke. If you lower the paddle behind your heel and paddle towards the bow of the board, you will see the glanders begin to unfold. Unlike the simple reversal method, the opposite rule does not apply. The U-turn occurs exactly on the side you are rowing on.

The third way – turning from the tail, is more used by professionals and those for whom sup board rowing is not just a phrase, but a lifestyle. It is best to learn this method from an instructor or an experienced rider who will show and tell all the secrets of this method.

How to Choose a Stand Up Paddleboard

With so many different stand up paddleboards, or SUPs on the market, it can be difficult to figure out which one is best for you.  There are so many different sizes, and construction materials, brands, and price points, it can be hard to know where to start.  Not to mention how your skill level affects which type of board you should purchase.

Well, the aim of this article is to educate you on the different options available so that you can make a more informed choice when you go to buy your SUP.


It all starts with the size of a board.  How big of a board do you want?  Generally stand up paddleboards are much longer compared to surf boards.  Where they are similar is in short versus long boards.  A short board is slower in the water and a long board is much faster.   This is true of both surf boards and SUPs.

That is why if you are surfing in small waves, say knee to chest high, you will want a long board, because it travels faster and you can get the most out of a small wave.  If you are surfing in big waves, say overhead to double overhead or bigger, you’ll want a smaller board to slow things down and also because a smaller board is easier and quicker to maneuver and to cut, or turn, on the face of the wave.

Both surf boards and stand up paddleboards hold true to these size requirements.

This is while you will seen most racing paddleboards are about 14 feet in length.  They are much faster than a smaller SUP.  If you have to race against someone on a 14 foot SUP and you are on a 9 or a 10 foot SUP, it is almost guaranteed that you will get smoked, because longer boards are that much faster to paddle through the water.

Surfing SUPs

Since we are talking about board lengths, it’s good to have a quick mention about a specific type of paddleboard, a surfing SUP.  You might have been told, this SUP is for surfing or this SUP you can’t surf with.  The truth is that you can paddleboard surf with SUP.  You can surf with an inflatable 14 footer or a specifically designed for surfing waves 10 footer.  It all just depends on the skill of the rider.

It is important to know, that while all boards can surf, there is a reason why purpose built boards exist.  A board that is superficially designed for SUP surfing will likely have a shorter shape and more aggressive lines.  These type of surfing SUPs are built for performance.  You won’t be able to do performance maneuvers on a 14 foot inflatable, but you can still surf it.

The type of paddleboard that will work best for you depends on the types of paddling you plan to do the most.  Here we’ll list a few of the most popular SUP styles of boards.  We will leave off surfing SUPs, because we’ve already mentioned that.

All-Around Paddleboards: These are the most popular styles of boards, and an all ’rounder is also best for a beginner.  They are generally wide and stable and can be used for a variety of water activities like yoga or surfing small waves.  If you’ve ever been at the beach and rented a paddleboard it is guaranteed that you rented an All-Around Board.

Touring Paddleboards: These are also known as expedition style paddleboards.  These types of boards can get real interesting because they become like the Overland 4X4 of SUP.  These types of boards are longer and slender and designed to hold a lot of weight in the form of gear for extended and even overnight camping tours.  You can go from mild to wild with these SUPs.

Some people go for super long adventures.  Check out this discussion on to learn how far you can go in a day:

Although, in reality, very few people go on extended camping expeditions on a paddleboard, but it is cool to know that some adventurous people do.

Yoga Paddleboard: I have not idea how the sport of yoga on a stand up paddleboard got started, but it did, it is a thing, and it is also growing in popularity.  So to meet this demand most SUP manufacturers build a yoga SUP.  The shape is closest to that of an All-Arounder.  They usually have wide rounded noses and a wide center of at least 32 inches or more.  A yoga SUP will usually have a larger pad that covers a larger percentage of the deck, to provide a soft service for yoga poses.  The grip of the pad will also make yoga a little easier.  And the width of the board means that it will be stabile enough in the water.

If you’re interested, you can learn more about deck pads by watching this video:

Fishing Paddleboards: Paddleboards designed for fishing can be tame, like an All-Arounder, or wild almost like a fishing boat.  Fishing boards need to be able to carry more gear for fishing like rods, reels, nets, and coolers to store your catch in.  Some of the more expensive fishing SUPs can even be purchased with an eclectic motor and then there is a style that is a blend of a SUP and a kayak.  Fishing boards tend to be more expensive than a regular paddleboard.

Inflatable Paddleboards: iSUPs are a great option, especially for beginner to SUP.  Inflatables have made vast improvements in quality in the last five years or so.  Now, some of the inflatables are good enough that they can even be used for surfing and in some cases, inflatables are the preferred way to go.  River or whitewater requires an inflatable SUP, because a traditional rigid SUP would get destroyed from hitting rocks.

Another benefit of an inflatable is the ease of transport and storage.  When inflated, they are a big, 12 – 14 feet, as a regular SUP, but when deflated they can fit into something as small as a backpack.  And every inflatable comes as a complete package with everything you need to get on the water, right out of the box, including the pump, a backpack and a paddle.  This makes iSUPs a great option for families piling into the car for a weekend trip to the lake or beach.

Hopefully you have found this information helpful in making your decision to buy a SUP.  There are a bunch of different options.  If you are new to the sport, and you probably are if you’re reading this article, then it’s a good idea to rent a SUP the next time you are at the beach.  Or if you have a friend that already has a board, ask them if you can try it out.  That way you’ve got some idea of what you’re looking for before you make a purchase.…

5 Health Benefits Of SUP Boarding

Do you think sup surfing is a sport exclusively for healthy and young people? You are wrong. Surfing is a universal pastime for children, teenagers, adults, and the elderly. Moreover, there are no weight restrictions.

This type of surfing will suit absolutely everyone. Such activity has a positive effect on health. Let’s not be unfounded. Let’s list the reasons why you need to buy a sup board.

Reason 1. Relieves stress

The best way to deal with overwork and stress is to get out where there is water. Riding on the water surface, the sound of the surf is the best way to cope with a bad mood, malaise, and say goodbye to fatigue, stiffness, and tension.

Riding the waves will help relieve stress. You will immediately feel how the “brain reboots.” After surfing, mark the energy boost, gain strength. Your creativity and cognition will know no boundaries.

Reason 2. Provides effective fat burning

According to the experiment, a low load on the human body in the form of unhurried rowing is capable of burning 300 calories in 1 hour of riding. If you spend more time actively, you can burn 300-600 calories. Those surfers who race burn about 1000 calories in 1 hour.

Thus, you are actively losing weight while the process takes place naturally for the rider’s health and is absolutely safe.

Reason 3. Improves posture

To stand on a glan board, you need to develop coordination and balance. In the process of training, you involve all parts of the body, the spine is stretched, and the vertebral muscles are strengthened. This will lead to the correction of posture, pulling up the silhouette.

Reason 4. Strengthens the cardiovascular system

Riding on it is doing aerobic exercise. And this has a positive effect on the health of the surfer in general:

* develops lung capacity;

* strengthens the muscles responsible for breathing;

* enhances pulmonary ventilation;

* trains the diaphragm;

* Increases blood circulation.

Riding on a board will be effective prevention of heart attack, stroke, vegetative-vascular dystonia.

Reason 5. Recovers after injuries of joints and ligaments

Although sup-surfing is an active sport, it is absolutely safe. During skiing, the likelihood of damage to ligaments, joints, and tendons is excluded. The fact is that during sports, they have an optimal and correctly dosed load. The only exception is the intense and explosive load during the race. But even in this case, the injury will be minimal.

Interesting fact! The inflatable glanders board is actively used in recovery and rehabilitation after injuries of joints and ligaments. Sports doctors recommend such classes.…

The Difference Between An Inflatable SUP And A Rigid SUP

The inflatable board is deflated into a compact roll, which can be conveniently placed in a backpack for SUP trips (almost always included with the board) and transported with you both in the trunk of a car and checked in luggage during an air flight. You can put a wetsuit and clothes in the same backpack and stay within the luggage weight norm without additional charges.

The only disadvantage of the inflatable SUP when traveling is that the board needs to be deflated, dried, and packed after each ride.

A rigid board will not fit into any car and will require the installation of rails on the trunk. There are inflatable car roof racks, but they don’t fix the board or keep you out of trouble at high speed.

Traveling with a hardboard means additional risks and difficulties. You need to check with the airline about the norms for carrying sports equipment and, upon arrival, look for your board in the oversized baggage department. And to protect the board while traveling, you will have to wrap it in several layers of cardboard and foil or buy a special travel cover with shock protection (not to be confused with a regular single-layer cover).


If you have a garage, an underground parking space, a summer house, an office, a warehouse, then there will be no problems with storing a hardboard in the off-season. The main thing is to take into account that there should be enough space not only to put the board but also in order to conveniently take it out and unfold it. Most of the chips and scratches on hard boards are not acquired in the water but in confined spaces. But the process of cutting the surface of the water and smooth sliding is worth it.

Wear resistance

On rocky beaches and surrounded by granite embankments, an inflatable board will feel better stiff. Modern inflatable SUPs are equipped with at least two layers of PVC and stiffening ribs. That is, they are not afraid of stones, sand, or sharp edges of the pier. The only thing that really poses a danger to an inflatable board is sharp metal elements. But even with a puncture, thanks to transverse stiffness fibers and an additional chamber (as in the new Starboard ), your SUP will still float.


As you understood from the previous paragraphs, inflatable boards win in everything: comfort, lightness, mobility, durability, except for rowing efficiency. This is the moment of sliding that rigid SUP owners love to talk about. The way the nose of the board cuts the water, the way the tail deflects it, is the handling and responsiveness of the board. In these parameters, of course, hard SUPs are in the lead. Why is that?

Inflatable boards, even the most technologically advanced ones, have the same thickness along their entire length. Rigid boards have concave (sliding ribs) at the bottom, raised nose, and boards of varying thickness where needed. Due to this, rigid boards are responsive; they pick up speed easily and are simply more pleasant to control. Therefore, for SUP-surfing and sports SUP, most athletes use rigid boards.

Manufacturers of inflatable SUP boards every year more and more strive to give an inflatable board the properties of a rigid one. Additional cameras, stiffeners, and stringers are used, as in the new Starboard Airlite and flight models from Red Paddle. So if you are choosing between convenience and ride quality, you can find inflatable boards with rigid characteristics from premium brands.

5 Tips For SUP Beginners

Do you want to learn how to ride a SUP board more confidently and feel more confident in this sport? Our recommendations will help you improve your technique and make your SUP practice more fun.

If you are already confident in the water, have your feet correctly positioned, and understand the principle of working with an oar, then it’s time to focus on technique.

How to work with an oar

The main focus of SUP boarding is paddle work. It depends on how comfortable and fast you will move in the water. Most paddlers are always trying to improve their rowing techniques.

Once you feel confident on the water, try to analyze your movements to identify points that you can improve to better control your paddle.

Also, consider if your position is correct and if you are confident enough in your feet on the board. Analyze your entire paddling process. When the paddle enters the water, swing your body forward and bring your hips and free shoulder in front of your paddle hand. At this point, the top of the oar should be upright.

Now swing the paddle backward (as if it were a lever) so that the top of the paddle is in front of your face. The paddle should be at its maximum depth in the water when it gets to the middle of your board.

Improving your SUP position improves your stroke efficiency and helps you swim faster.

Tip: make sure your paddle goes into the water gently to avoid splashing

Work on muscles

As with any sport, building muscle will help you improve your performance. On rainy or cold days when you can’t get out on the water, you can do exercises to help you stay fit and prepare you for SUP boarding.

Exercises such as squats, jerks, abdominals, and resistance bands will help you stay strong, healthy, and ready for sunny days. You can use some of these exercises to warm up before heading out into the water or do them right on the board for extra balance.

Watch your posture!

On a SUP board, the correct posture is the most important thing while riding. It allows you to maintain good balance and stability on the board. Having a good stance prevents injury and allows for more efficient paddling. Try to keep your back straight when moving or bending your hips. One way to monitor your posture while riding is to look straight ahead, not at your feet!

Keeping balance

Keeping a balance on the board while swimming in calm water is pretty easy, but can you handle the waves and rough water? Professional rowers and experts have the skills to help them maintain balance regardless of weather and water conditions.

You can practice your sense of balance by riding a board in windy conditions or swimming on the waves. To stay and not fall into the water, you will need to shift your weight from one side of the SUP board to the other so that the board does not tip over – this is a good load for your legs that you will immediately feel. For better balance, keep your knees slightly bent and your legs slightly apart.

Tip: Position yourself closer to the back of the board so that the nose of the board rises slightly out of the water; this will make it easier for you to control the board during bad weather and waves

The right equipment

If you don’t have your own SUP equipment, it’s time to invest in one if you want to practice this sport and be successful. Pay special attention to the choice. The wrong equipment is a common source of unpleasant experiences that make it difficult to progress your training and your development in sports.

Welcome to Rosita’s Stand Up Paddleboards


Rosita’s Stand Up Paddleboards boards are a helpful, free open access, Online – based journal focusing on shred sciences, Education, Physical Education and Management. This journal has a panel of experts on its Editorial Board and has come out with interesting articles within a brief period of its launching. This is proved by the fact that the journal is already indexed in various databases and repositories. Rosita’s Stand Up Paddleboards boards is expected to launch other new boards in different subjects, in the near future. The aim of the Rosita’s Stand Up Paddleboards access is to bring in academia, research, and publication into a friendly platform.

All our boards are Open access with highest quality publishing values and ethics. Articles published in our boards are indexed in major indexing services and journal listing; we are planning to list in many more indexing services soon. Authors publishing their research works in our boards will get wide publicity through online and print promotions and indexing more…

Author Benefits
International Quality
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Excellent Editorial Standards
Wide coverage of published articles through indexing and abstracting.
Pre-Publishing Communication With Authors To Know Their Research Paper Status Time To Time
A Rigorous, Fast & Constructive Pro Surfer Review Process
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Search Manuscripts By Surfer’s Name, Year, Title Issue And Volume Number
Original Article Can Be Downloaded in PDF and HTML format.
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We take pride and pleasure in lunching our new journal SUP blog. Manuscripts are invited for inaugural issue Aug. – 2023. There is no processing fee for publication of manuscripts in the inaugural issue.


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