How to Paddle a Paddle Board: Basic Strokes
如何划槳：基礎划行
文章取自於REI CO·OP「 https://www.rei.com/learn/expert-advice/paddle-boarding-paddles-and-strokes.html?series=stand-up-paddle-boarding-sup-for-beginners 」 純屬翻譯分享
This article is part of our series: Stand Up Paddle Boarding (SUP) for Beginners.
本文屬於初學者基礎系列文章之一
How to Launch and Stand Up on a Paddle Board
如何上板後站立划行：
A skilled stand up paddle boarder can glide gracefully across the water and maneuver every which way, all while appearing to barely break a sweat. If you’re new to SUP, you might be experiencing something entirely different; many beginner paddlers find themselves zigzagging across the lake and quickly growing tired.
一個熟練的SUP玩家可以流暢的划行且方向操作精準，幾乎不會浪費體力。對於初學者來說會遇到許多問題，大多是控制不熟練，導致消耗過多體力在調整方向，一下子就氣喘吁吁。
With a few tips, you can learn to move the board just as you want and conserve energy while doing so. To set you on your way, here are several key SUP skills, including:
有了以下三點提示，你可以流暢且精準的控制你的方向，也不會消耗過多的體力。
• How to size a SUP paddle
如何調整槳的高度
• How to hold a SUP paddle
如何拿槳
• Essential SUP strokes
基礎划行
Video: Basic Stand Up Paddle Strokes
How to Size a SUP Paddle
如何調整槳的高度
Before you head to the water, you need to be sure you’re using the right length paddle. A paddle that’s too long is cumbersome to use; one that is too short requires you to awkwardly hunch over to get the paddle into the water.
在你下水前，必須調整好槳的長度。若太長會非常笨重；太短則會影響划行姿勢。
SUP paddles are available in fixed lengths or adjustable lengths. A fixed-length paddle tends to be lighter and stiffer, making it a good choice for long tours and races. An adjustable paddle lets you experiment with the length while you’re learning to SUP, and you can share the paddle with shorter or taller friends and family members. With either fixed- or adjustable-length paddles, make sure it’s the right length by doing the following:
槳分成固定長度與可調整長度兩種。固定長度通常是量身定做，通常重量較輕也較為堅固，比較適合長途划行跟競速；可調整長度的槳可以讓你依照喜好或是運動方式調整長度，也方便與他人共享。無論哪種形式的槳，調整長度是第一步驟：
1 Stand the paddle up vertically so the blade is touching the ground.
把槳垂直放置前方，槳葉輕觸地面。
2 Reach an arm up above your head and notice where it lands on the paddle.
握住T把手，將手向上伸直。
3 With a properly sized paddle, the T-grip handle will rest in the bend of your wrist.
高度向下縮減一點，讓手肘呈現微彎的姿勢。
How to Hold a SUP Paddle
如何拿槳
If there’s one sure way to spot a SUP newbie, it’s in how they hold the paddle. To help you dodge common errors, here are some tips:
從拿槳的姿勢就可以判別是否為有經驗的玩家，如何避免一些基本的錯誤，以下幾點提示：
• Blade angle: Hold the blade so it’s angled forward, not back.
槳葉彎曲角度：槳葉是向前彎曲的。
• Hand position: Keep a light grip with one hand on the T-grip and the other on the shaft. Make sure your hands aren’t too close together.
手的姿勢：手掌輕握頂端的T把手，另一隻手握著桿子，兩手距離不會太長或太短。
Blade angle: The tear-drop-shaped blade at the bottom of the paddle is meant to angle forward, toward the nose of the board. You’ll almost always use the paddle with the blade oriented this way, unless you’re doing one of a handful of specialized strokes.
槳葉角度：槳葉凹面朝前，槳面朝向前方。除非你在做划行以外的動作。
With the paddle blade angled forward, the side of the blade that’s aimed back at you is called the power face because it’s the side that pushes the water and powers the board forward.
當槳葉面向前，槳葉後方稱為Power Face，因為是由這一面的槳葉來推水前進。
Hand position: Beginners sometimes hold the paddle with their hands too close together, limiting the amount of power they can get out of each stroke. Here’s a simple way to figure out where to put your hands:
手的姿勢：初學者通常雙手距離過短，限制了划行的力量。以下幾點可以調整姿勢：
• Grab the T-grip on the end of the paddle with one hand and the shaft of the paddle with your other hand.
上方的手輕握T把手，另一手握著桿子。
• Raise the paddle above your head so it is in line with your shoulders and rest the shaft on your head.
把槳舉至頭上且平放，槳與肩膀平行。
• While still holding the T-grip with one hand, position your other hand on the shaft so that both arms form 90-degree angles at the elbows. This is where you want your hands positioned on the paddle while paddling.
一隻手握著T把手，一手握著桿子，兩手肘呈90度。大約這樣的距離比較好划行。
• It’s helpful to mark the spot on the shaft with a piece of colorful tape so you can quickly grab the paddle in the right place.
當然也可以在桿子上做一個簡單的記號，像是顏色鮮明的膠帶方便你第一時間握住適當的位置。
When you’re using the paddle, don’t over-grip it. A light grasp on the T-grip and shaft is all you need.
切記不要過度用力地握槳，輕握且舒適的姿勢才是正確的。
Essential SUP Strokes
基礎划行
At first, you might find it tiresome to paddle or difficult to travel in the direction you want to go, but as you get more comfortable on the water and refine your technique, you’ll be able to paddle more efficiently, go straighter and make tighter turns.
Here are five strokes to practice:
起初你可能會覺得划行前進速度很慢或是方向一直偏離你要的軌道，先調整好你在水上的平衡再調整你的姿勢，進而提升划行技術，讓每次的划行更有效率且方向正確。對於初學者有以下五點可以多練習：
Forward stroke
正槳
This basic stroke propels your board forward through the water.
最基本的前進划行。
• If you’re paddling on the right, your right hand is on the paddle shaft and your left hand is on the top of the grip (switch your hands if you’re paddling on the left).
當你把槳放置右方划行，左手應在上方輕握T把手，右手握住桿子，反之亦然。
• Plant the paddle in the water by reaching as far forward as you reasonably can (about two feet or more) and push the blade all the way under the surface, then bring it back to your ankle, then out of the water.
槳葉進水的位置在前方觸手可及的位置，以舒適為主，通常約兩英呎或是更遠。槳葉須全部浸水，槳葉由前往後到腳踝位置。
• Keep your arms nearly straight and twist from your torso as you paddle. Push down on the paddle grip with your top hand rather than pulling the paddle back with your lower arm.
保持雙手伸直的姿勢，把槳葉向下推而不是用手臂推拉槳。
Tips:
• Imagine your body and paddle forming the shape of an A, where your body is one side of the A, your upper arm and paddle shaft make up the other side, and your lower arm is the bar connecting the two sides.
想像你的身體跟雙手呈現字母Ａ的樣子，字母A左邊斜線是你的身體，右邊斜線是槳，握住桿子的手是字母中間的橫線。
• Think about pulling the board past the paddle rather than pulling the paddle through the water.
想像是把板子向前推，而不是把槳向後拉。
• To travel straight, you’ll need to alternate which side of the board you paddle on. There’s no set number of strokes per side; try about three or four strokes on one side, then switch to the other. When you switch sides, you reverse hand positions.
你必須兩邊都划行才能保持直線前進。沒有一定的次數規定，通常一邊划行三至四下再換另一邊。記住換邊划行的時候雙手位置交換。
• The more vertical you keep the paddle, the straighter you will go.
當槳葉越垂直進入水中，前進的方向會越直。
Reverse stroke
反槳
The reverse stroke is simple to perform and can be used for slowing down, stopping and turning. It is essentially the opposite of the forward stroke.
反槳通常用於減速、煞車或是轉向，動作跟正槳相反。
• If you’re paddling on the right, reach back behind you and plant the paddle in the water near the tail of your board. Make sure the blade is all the way under the surface of the water.
如果是划右邊反槳，把槳放置後方靠近板子尾巴。確認槳葉進入水中。
• Like with the forward stroke, keep your arms straight and twist from your torso rather than pulling the blade forward with your arms.
像是正槳一樣，雙手保持伸直，利用軀幹扭轉由後往前划，而非雙手推拉桿子。
• Doing the reverse stroke on the right side of your board will cause the nose of your board to turn to the right and vice versa.
如果是右邊的反槳，會使你的方向右轉，反之亦然。
Sweep stroke
大角度划行
The sweep stroke is useful for turning your board while standing still or moving.
大角度的划行適用於一邊前進一邊調整方向。
• Bend your knees slightly more than you would for the forward stroke and lower your arms a bit so the T-grip on the paddle is just below shoulder height.
膝蓋更加彎曲，手的位置放低讓T把手低於肩膀高度。
• If you’re paddling on the right, rotate your shoulders so that your right shoulder comes forward.
如果大角度划行右邊，肩膀旋轉讓右肩在前方。
• Reach forward and plant your paddle in the water, submerging the entire blade so it’s perpendicular to your board.
向前伸並將槳葉放置水中，槳葉完全浸水。
• Sweep the paddle away from the board in a big arcing motion from the nose of the board to the tail by rotating your torso and using the leverage of your legs and hips.
大角度的划行，讓槳葉遠離板子，轉動身軀並利用雙腿及臀部力量把槳從前方往後划行。
• Doing the sweep stroke on the right side of your board will turn the board to the left (and vice versa on the other side).
右邊的大角度划行方向會向左，反之亦然。
Tips:
• You can do the sweep stroke in reverse to turn yourself in the opposite direction of the standard sweep. Then do the reverse sweep, plant the paddle blade in the water by the tail of your board and bring it forward in an arc toward the nose.
假設必須向右轉，你可以先右手邊反槳再配合左手邊的大角度划行，呈現一個圓的形狀，方便轉向後持續前進。
• An advanced technique that will turn the board more abruptly involves stepping back on your board in a surf stance to unweight the nose of the board and then doing the sweep stroke.
進階轉向技術是利用衝浪姿勢，一腳在前一腳在後，讓板頭略為翹起，轉向幅度會增加許多。
Draw Stroke
側划
The draw stroke moves your boat to the side and is useful when you’re trying pull up alongside a dock or make a maneuver to change your course. Here’s how you do the basic draw stroke:
側划用於當你要靠近碼頭或是船邊，以下幾點提示：
• Rotate your shoulders toward whichever direction you want to move and reach over the side of your board to plant the paddle in the water.
轉動肩膀稍微面向你要靠近的方向，把槳往你要靠近的地方向前伸。
• Plant the paddle with the blade parallel to the board and the power face toward the board.
從你預計靠近的方向划向板子。
• Pull the blade toward you to move the board in the direction of the paddle.
把槳向身體方向拉近。
• Slice the blade out of the water by swinging it toward the nose or tail of the board and repeat the stroke.
靠近板子時轉動槳葉抽離水面，重複動作。
Tip:
• The fins on the tail of your board resist lateral movement, which can cause the tail to move more slowly than the nose. To counter this, you may need to place your paddle in the water closer to the tail than the nose.
但是板尾的鰭會造成水阻導致板尾移動速度慢於板頭，所以側划的位置應該更靠近板尾。
Cross Bow Stroke
繞圓划行
The cross bow stroke delivers a tight, efficient turn without having to change your stance on the board. It’s great for making quick course adjustments while moving. Here’s how to do a cross bow stroke to turn to the left:
繞圓滑行可以提供更有效率且不用更換任何姿勢的划行，可以快速調整行進時的方向，以下教學如何繞圓向左轉：
• While paddling on the right side and standing in your normal neutral stance in the center of your board, rotate your torso to the left so your right shoulder is forward.
起始動作是槳葉在右邊的划行，轉動肩膀讓右肩向前。
• Bring the paddle across the nose of your board and place the blade fully in the water on the left side of your board.
把槳葉放置板頭左邊。
• With the power face of the blade facing to the right, rotate your torso to the right to bring the paddle toward the nose of your board.
扭轉軀幹向右，讓槳葉從板頭左邊跨過右邊再往板尾划行
• If you can clear the nose of your board with the paddle blade, then continue to bring the paddle around. If your blade is going to bump into your board, lift it out of the water then put it back in on the other side and continue bringing the paddle around the board in an arcing motion.
如果板子本身過長，無法繞過板頭，只需提起槳越過板子即可。
• To turn to the right, start with your paddle on the left side and reach across to the right.
反之亦然
