ASI SUP Wise Competency Standards (Enclosed Flat Water)

Key areas include understanding the SUP environment, recognizing safe weather and water conditions, identifying hazards, and selecting suitable and safe paddling locations.

Using the correct paddle stroke is essential for safe paddling over distances without fatigue, maintaining balance to reduce falls and injuries, and controlling the board for sudden stops, effective navigation, and using speed to avoid hazards. Moreover, correct technique minimizes muscle strain.

SUP Wise provides three paddle stroke skill levels—Basic, Foundation, and Technical—allowing you to master skills at your own pace.

Flexible delivery formats are available to fit your schedule and goals, whether for recreational paddling or taking the first steps to becoming an instructor.

Enrol with an ASI Technical Coach, ASI Accredited SUP School or ASI direct, to kickstart your SUP adventures!

Locations and Conditions 

Enclosed Flat Water paddling locations are defined as: 

• Inland waterways including rivers, lakes, lagoons, estuaries, canals 

• Flat water with no swell or breaking waves 

• Wind speed less than 12 knots

• No more than 250 metres (820ft) from shore

• At least 200 metres (660ft) away from a river mouth

Pre-requisites

Before paddling at these locations, you should be able to:

• Swim 50 metres (without buoyancy aid)

• Tread water for 5 minutes (in deep water)  

Equipment Suitable at this Location

Flat water stand up paddle board with a coiled leash
Paddle

Skills and Knowledge Topics

To paddle correctly and safely at this level, requires the following skills and knowledge:  

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

• Learn the self-rescue method using prone paddling

Equipment & Clothing

• Select an appropriate flat water board, type of leash, and other equipment

• Learn correct methods for carrying the board, including entry and exit techniques

• Properly use leashes

• Choose suitable clothing for paddling

Technique - Other Paddle Skills

• 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

Technique - Paddle Stroke

• Understand correct paddle stroke techniques - position, posture, paddle control, reach, hinging, vertical paddle, paddle depth, 5 phases of the paddle stroke– entry, catch, power phase, exit, recovery.

• Understand how each part of the paddle stroke affects paddling performance.

Paddle stroke speed:

• 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)

PADDLE STROKE – BASIC LEVEL

Can paddle safely and perform basic SUP skills and techniques, with relative ease, and with a degree of consistency but may not be technically correct in many areas.

Assessment focuses on laying the principles for correct paddle stroke technique. The goal is to establish safe and effective movement patterns that can be refined over time, helping paddlers progress to advanced levels while reducing the risk of injury caused by poor form.

Key elements assessed include:

• Foot Positioning & Posture: Stable, balanced stance with upright posture to support efficient paddling.

• Initial Reach: A modest forward extension to initiate the stroke without overreaching.

• Top-Hand Drive: Emphasis on using the top hand to guide and power the paddle through the stroke.

• Hinging Mechanics: Some hinging at the hips—not bouncing the knees—to generate power and maintain control.

• Stroke Rate / Cadence:  30 strokes per minute  

These fundamentals are essential for safe paddling and developing a strong paddle stroke.

Techniques such as fully burying the blade, maintaining a vertical paddle shaft, and feathering are considered improvement points. They are not required for this basic-level assessment.

PADDLE STROKE - FOUNDATION LEVEL

At the Foundation level, paddlers demonstrate the ability to paddle safely and perform key SUP skills with relative ease and consistency. While some technical aspects may still need refinement, the stroke shows a clear understanding of core techniques and control.

This level is a prerequisite for ASI SUP Instructor certification, and places greater emphasis on mastering the five phases of the paddle stroke: entry/catch/power/exit/recovery.

Key technical components include:

• Hinging at the hips: Used to generate power while maintaining stability.

• Vertical paddle shaft: Improves directional control and stroke efficiency.

• Correct paddle depth: Ensures effective propulsion without overexertion.

• Arm mechanics: Driving the paddle with proper alignment and engagement.

• Feathering and clean exit: Reduces drag and supports fluid movement.

• Stroke rate/cadence:  40 strokes per minute representing a stronger stroke.

This level reflects a more technically correct stroke that supports efficient paddling, improved board handling, and readiness for instructor-level performance.

PADDLE STROKE – TECHNICAL LEVEL

The Technical Paddle Stroke level represents a higher standard of proficiency beyond the Foundation level. Paddlers at this stage demonstrate safe, confident paddling with consistent execution of key SUP skills and techniques. Movements are not only reliable but also technically correct across all phases of the stroke.

Key characteristics include:

• Strong, efficient paddle stroke: Delivers power and precision with minimal wasted effort.

• Consistent technique: Each stroke reflects correct form, from blade entry to recovery.

• Enhanced board control: Paddlers maintain directional stability and adapt easily to changing conditions.

• Refined stroke mechanics: Includes optimal paddle depth, vertical shaft alignment, and effective hinging.

• Smooth feathering and exit: Reduces drag and supports continuous rhythm.

• Stroke rate/cadence: 50 strokes per minute, indicating strength and technique skill.

This level reflects a paddler who is not only competent but also technically skilled, capable of delivering high-quality strokes that support advanced performance and instruction.