Prone paddling a stand up paddle board is a safety skill every paddler needs to learn. Paddling while lying down on your board “surfer style” is the most efficient way to paddle into strong winds. It could also come in handy if you lose or break your paddle.
Beyond safety prone paddling is a great crosstraining activity. At first prone paddling feels uncomfortable. With persistence your body will adapt and you will begin to enjoy the glide.
The grittiest
of the paddlers
do prone
Prone paddling can become addictive. You can buy a board made specifically for prone paddling. These long narrow boards glide much faster through the water than your stand up paddle board.
Prone paddling a stand up paddle board
Where to put the paddle
Experiment with both of these methods to find the one that works best for you.
Method A – Place the paddle underneath your body with blade between your knees/ankles near the tail of the board. The paddle shaft should run along side your armpit and inside your inner leg.
Method B – Place your paddle blade under your chest flat on the deck. The handle will stick out elevated, up and over the nose of the board.
Before you get started –
1. Mentally prepare for a challenge
Get ready because prone paddling is a challenge. At first you will find the lying down position uncomfortable and frustrating. You will get slapped in the face by incoming waves. You will use new muscles that tire quickly. Your neck may get stiff and sore.
The reason we need to practice prone paddling is because it is such a challenge. If we ever need this technique in an emergency we want to be ready. And the crosstraining affect is made greater by the demands they place on our bodies.
2. Wear bright colors
You will be hard to see by boats and jet skis so wear bright neon colors. Boats are not accustomed to seeing prone paddlers and will be surprise if they see you.
3. Stay alert
It is hard to hear when you are prone paddling. Don’t think you will hear a boat approaching. You probably will not hear anything but waves. Your face is so close to the water you lose your hearing. So look around and pay attention to your surrounding.
4. Bring a foam pad(s)
Bring a pfd or a foam pad to place under your chest for support You want to be riding up on your stomach with your chest raised. A foam pad under your chest will take some strain off your neck and make it easier to keep your chest up.
I also like to bring a small foam pad to rest my forehead. Your neck will not be used to the “cobra” arched position on a paddle board. Occasionally setting your forehead on a pad will give your neck a rest.
5. Take it easy
Make your first few sessions short. Your body will be less sore the next day. And you will not get overly frustrated. Slowly increase your time training the prone position. With time you will find it to be fun and rewarding.
Those who persist
will find
prone paddleboarding fun
and rewarding
Beginner Technique Tips
1. Positioning yourself on the board
You need to be correctly balanced on the board for optimal glide. Make sure the board is level in the water. If you are too far back the nose will catch the wind and the tail will drag. Too far forward and the board will become hard to turn or the nose may catch waves. Find that sweet spot where the board is flat and level in the water.
If you have a wide paddle board and short arms you may have to move forward a bit where the board begins to narrow.
2. Knees wide
Keep your knees wide on the paddle board for better balance. But don’t drag your feet in the water.
3. Ride up on your stomach
It’s critical you ride up on your stomach when prone paddling. Don’t paddle flat with your chest collapsed. Raise your chest off the deck with a slight arch.
A collapsed chest will make it harder to paddle and breathe.
Use a pfd or foam pad for chest support.
Don’t keep your head arched up too high which will overly strain your neck. Switch head positions occasionally by looking up for a while then looking down with a long straight neck.
4. Take long strokes
Reach as far as you can with each stroke. Take long strokes like a freestyle swimmer. Mimic a freestyle swimmer for the most efficient paddling stroke.
5. Get your whole arm in the water
Reach down deep into the water with your entire arm. We are using a freestyle swimmer’s stoke. Propel yourself using your arms and hands as a paddle. Don’t be a hand-only paddler.
6. Return your hand skimming the water
On the return part of the stroke skim your hand close to the water. Raising your hands higher than necessary will just burn out your shoulders.
7. Focus on staying relaxed
First time paddlers always tend to tense up. Relax. Be a supple sea lion.
Rest your neck by resting your forehead on a foam pad. Keep you neck long and relaxed.
Relax your shoulders. Relax your neck. Relax your entire body. Focus on staying relaxed and loose.
Use your breath to stay relaxed. Focus on your breathing. Say “relax” during the exhale.
Relax.
Be a supple sea lion.
8. Practice both strokes and positions
You can paddle by alternating arms.
Or you can paddle the butterfly stoke. Both arms at the same time.
Prone paddling can also be done on the knees. When paddling on the knees you use the butterfly stroke exclusively.
Alternate lying down with paddling on your knees. This will give your neck and back a rest.
