10 Proven Ways to Improve Your Stand Up Paddle Boarding Performance
Once you’ve found your balance on a board and mastered the basics, paddle boarding becomes a kind of moving meditation, smooth, quiet, and addictive. But after a while, most paddlers start to wonder: how can I get better at this? Maybe you want to paddle faster, handle choppier water, or simply feel more confident on every outing. The good news? You don’t need to be an athlete to improve your SUP skills, just a bit of technique, consistency, and the right equipment.
Here are ten ways to elevate your stand up paddle boarding performance, drawn from real world experience on the water and the latest training insights from professionals.
1. Are You Really Using Your Core?
It’s a question every instructor asks, because it’s the single biggest difference between paddling efficiently and tiring out too soon. If your arms ache after every session, you’re probably doing too much of the work with your upper body. The real power comes from your torso.
Try this on your next paddle: rotate through your shoulders and hips as you pull the paddle back and keep your arms relatively straight. You’ll immediately feel more balanced and powerful. Think of your core as your engine, your arms just guide the motion.
For visual demonstrations, take a look at Beachbum’s paddle technique guide.
2. Have You Checked Your Paddle Setup?
Most paddlers buy a paddle and never adjust it again, but length and blade design can completely change your comfort and performance. When standing next to your paddle, the handle should reach just above your wrist. Too long, and you’ll overreach; too short, and your back will strain.
If you’re planning longer sessions or touring trips, a lighter paddle makes a big difference. The Beachbum Carbon Pro Paddle is adjustable, light, and designed for both beginners and experienced riders.
For more comparisons on paddle types, check out SUPboarder Magazine, they regularly review blades, shafts, and materials for every paddler type.
3. Do You Practice Balance Off the Board?
It might sound unnecessary, but the best SUP improvement often happens on dry land. Balance training builds body awareness, helping you respond instinctively to waves or movement beneath your feet.
Simple exercises like squats, lunges, or balancing on one leg make a difference. Yoga and Pilates are especially effective; they teach you how to stabilise your core and improve posture.
4. Are You Standing in the Right Spot?
Foot placement is one of the most overlooked aspects of paddleboarding. Ever feel like your board is veering slightly to one side? You might be standing too far forward or back.
Your feet should sit either side of the carry handle, roughly shoulder width apart, with knees slightly bent. Keep your weight even and your gaze toward the horizon, not your toes. If you’re turning, step back slightly to shift your weight towards the tail. This “step-back turn” technique gives you more control when changing direction or manoeuvring in wind.
5. How Often Do You Vary Your Paddling Routine?
If every session feels the same, your progress will eventually plateau. Try mixing up your routine with short sprints followed by slower recovery strokes. This kind of interval training builds endurance and mimics real conditions where pace naturally changes.
You don’t need to track every metric but using an app like Strava’s SUP tracker or a waterproof fitness watch can make your improvements visible and motivating.
6. Do You Know How to Read the Water?
Every experienced paddler knows the water tells you what’s coming, you just have to notice it. Before you launch, look for ripples or colour shifts that signal current or wind direction. Paddle into the wind first so your return journey is easier.
If you’ve ever wondered why some days feel twice as hard, the answer often lies in weather and tides. Sites like Surfline and Windy.com provide live forecasts so you can plan safely.
And if you’re paddling near the coast, the RNLI’s SUP Safety Guide offers excellent advice on avoiding offshore winds and staying close to shore.
7. Are You Recording Your Progress?
It might sound unnecessary, but filming or logging your paddling sessions is one of the most effective ways to see what’s really happening on the water. Mount a small camera from the Beachbum accessories range or ask a friend to record a few strokes. Watching your form will highlight habits you didn’t even realise you had, like leaning to one side or paddling too shallow.
Even if you don’t want to film, jot down quick notes after each session. How did the board feel? What were the conditions like? Over time, you’ll start spotting patterns that reveal your progress.
8. Have You Outgrown Your Equipment?
If you’ve been paddling regularly for over a year, it might be time to rethink your gear. Just like running shoes or bikes, SUP equipment performs best when matched to your skill level. A heavier all-round board might have been perfect when you started, but as you build strength and confidence, a sleeker touring board will glide further with less effort.
The Beachbum SUP Collection includes options designed for speed, distance, and performance, all tested by instructors. And if you’re unsure what suits your needs, you can get advice through the Beachbum contact page.
For inspiration, SUPboarder Magazine also reviews the latest touring and racing boards from leading brands.
9. Are You Recovering Properly?
Improvement isn’t just about more paddling; it’s about better recovery. If your muscles are sore or you’re feeling sluggish, your performance will stall. Stretch your shoulders, hips, and calves after each session, and drink plenty of water. Rest days allow your body to adapt, meaning you’ll return stronger next time.
A few gentle yoga poses or foam rolling sessions can go a long way in preventing tightness and improving flexibility. Remember: even elite paddlers value recovery as much as practice.
10. Do You Paddle for Mindset as Much as Technique?
Once your technique improves, something interesting happens, you start to experience SUP differently. Instead of focusing on “not falling,” you begin to feel connected to the rhythm of your strokes and the water beneath you.
Ask yourself: are you paddling just for fitness, or also for the headspace it gives you? SUP has a grounding quality that few sports can match. Many paddlers describe it as their “floating therapy”, a way to reset mentally while staying active.
If you’re feeling stuck or unmotivated, try exploring a new location. The UK has incredible paddleboarding spots, from the calm stretches of the Norfolk Broads to the scenic bays of Cornwall and the still waters of the Lake District. Variety is often what reignites your enthusiasm.
The Habits That Separate Beginners from Pros
So, what really separates advanced paddlers from beginners? It’s not speed or strength, it’s awareness. Professionals know how to adapt to every condition: how to use the wind, adjust their stance, and read the rhythm of the water. And that awareness comes from practice.
Set realistic goals, paddle regularly, and review your technique often. Before long, you’ll notice yourself gliding smoother, turning faster, and staying balanced even in chop.
When you’re ready to push your skills further, explore Beachbum’s performance range of boards and paddles to match your next stage of progression.
Protecting the Waters You Paddle
Improving as a paddler also means taking responsibility for the environments you enjoy. Always rinse your board to remove debris, avoid disturbing wildlife, and launch only from approved access points.
Small changes, like using reef safe sunscreen and carrying a reusable water bottle, make a big difference to the places we love to explore.
Ready to Level Up Your SUP Journey?
Improvement doesn’t happen overnight, but it does happen consistently. Keep refining your technique, stay curious, and celebrate small wins, a cleaner turn, a longer glide, or even just staying upright on a windy day.
For more resources, visit Beachbum’s blog hub for training guides, destination ideas, and expert product advice.