Level 3: Whitewater Stand Up Paddleboarding (Sample Skills Course)

Course Overview: The Whitewater Stand Up Paddleboarding course emphasizes safety, enjoyment and skill acquisition for entry-level through intermediate individuals in class I-II whitewater. This course builds upon the ACA Level 2: Essentials of SUP skills course in that it teaches skills on how to paddle boards in whitewater and perform self-rescues.

Essential Eligibility C riteria: In order to participate in an ACA Skills Course, each participant must satisfy the following essential eligibility criteria:  Be able to independently participate in all individual skills and activities listed in the course outline while also maintaining an appropriate and safe body position  Be able to hold their breath while under water and, while in the water wearing a properly fitted lifejacket, be able to independently turn from a face down to a face up position keeping their head above water  Be able to effectively communicate with the instructor and other course participants  Be able to manage all personal care independently, or with the assistance of a companion  Be able to manage all personal mobility independently, or with the assistance of a companion

Minimum Personal Equipment: Properly fitted PFD (inflatable lifejackets not allowed in this course), helmet, elbow and knee pads, SUP paddle, Stand Up Paddleboard designed for moving water and whitewater, appropriate clothing for the weather.

Instructors: ACA Level 3: Whitewater Stand Up Paddleboard Instructor (SUP) or higher

Course Prerequisites: None, but previous experience on a board in flatwater or moving water is strongly recommended

Course Duration: 8 hours (or more at instructor discretion)

Course Location / Venue: Course may be conducted on sections of whitewater rivers rated up to class I-II

Class Ratio: 5 Students : 1 Instructor, with a qualified assistant the ratio can be 10:2

Succeeding courses: Level 4: Advanced Whitewater SUP

The following is a general summary of course content for the Whitewater Stand Up Paddleboarding course. The content covered and sequence of instruction should be adjusted to best fit the participant’s needs, class location and time allowance.

Course Content  Student & instructor course expectations and limitations Introduction, Expectations, & Logistics:  Course itinerary & site logistics  Welcome, introductions, paperwork

SUPC – 11/2012 © American Canoe Association www.americancanoe.org Level 3: Whitewater Stand Up Paddleboarding (Sample Skills Course)

 Review waiver, assumption of risk,  Use of larger torso muscles challenge by choice, medical  Arms as struts connecting paddle to disclosure torso  About the ACA  Avoidance of positions that contribute to  PFD policy (always wear on water, shoulder injury or dislocations inflatable lifejackets not allowed in this course) The Paddling Environment:  Leash guidelines  Appropriate personal behavior Fundamentals of River Running  No alcohol / substance abuse  Characteristics of Current  Proper etiquette on & off the water  Downstream and Upstream V's / Chutes  Respect private property  Eddies/ Eddy Lines  Practice Leave No Trace ethics  Waves/ Wave Holes  Bends The Paddling Environment:  Effects of Obstacles  Wind  Ledges/ Horizon Lines  Waves  Strainers & Sieves  Weather  Rocks/ Pillows  Water  Holes/ Hydraulics  Other Hazards Personal Preparation:  Power of the Current / River Level  Personal ability  Cold Water  Swimming ability  Dams/ Flow Diversion Structures/  Water comfort & confidence Pipelines  Fitness, conditioning, and warm up  Undercut Rocks / Ice  Safe paddle and board handling  International Scale of River Difficulty  Safety and rescue considerations (handout: American Whitewater Safety  Personal equipment (reviewed by Code) Instructor) River Running: Getting Started: A. Strategies in Running Rivers  Launching, carries, landing 1. How to paddle in current  Water confidence and comfort - Spacing / Avoid "tunnel vision"  Rescue Priorities: People, gear, & 2. Scouting boards - From board / From shore  How to fall off a board - How to establish the "best" route /  The Terminology of Paddling “Plan "B" (frequently blended in with stroke 3. Portaging Hazards instruction) B. Group Organization on the River  Types of strokes: power, turning & 1. Group cohesiveness (lead, sweep bracing boards, etc.)  Stroke components: catch, propulsion, 2. Universal River Signals System recovery, control and correction C. Emergency Procedures  Effective Body Usage and Bio-Kinetics

SUPC – 11/2012 © American Canoe Association www.americancanoe.org Level 3: Whitewater Stand Up Paddleboarding (Sample Skills Course)

Equipment:  Prone  Boards: types, materials, parts  Sitting (including safety features: foot straps ,  Kneeling grab loops)  Neutral stance with variation/slight  Leash wear (when appropriate) stagger  River Knife  Board wiggle: legs act  Boards outfitting: comfort & safety independently from upper body,  Fin set ups head/torso remain over center of  Paddle: types, parts, length, blade size & board shape, fitting, hand position  Offset (surf) Stance: offset stance  Care of equipment with various weight distribution  Personal Equipment: water, food, shoes, nose to tail sunscreen, bug spray, sun glasses,  Offset surf stance variations: narrow, eyeglass straps, protective clothing for wide, drop knee on back leg, toes impact, heat or cold, hat, foot protection, forward food, whistle, Maneuvers:  Life jackets (PFDs): types, fit Flat-Water:  Helmet: types, fit  Spins (onside and offside): boards pivots  Elbow pads, knee pads in place  Car topping: loading and unloading,  Forward: boards moves in reasonably racks, tie downs straight line  Reverse: boards moves in a reasonably Safety & Rescue: straight line A. Principles of Rescue  Stopping: boards stops within a 1. Priorities - People, Boards, Gear reasonable distance 2. Responsibilities of Victim  Moving Pivot Turn with Submerged 3. Responsibilities of Rescuers Tail B. Types of Rescue  Veering, Carving, and paddling the 1. Falling techniques (deep water vs. “inside circle/outside circle” shallow rocky)  Abeam: boards moves sideways without 2. Self-Rescue in moving current headway - body/board positions  Sideslips: boards moves sideways with - handling equipment headway 3. Board-Assisted Rescue - Tired Swimmer Whitewater - Towing  Front Ferry 4. Bumping  Eddy Turns (wide / shallow) 5. Shoreline Rescue - Extension Rescues  Peel Outs (wide / shallow) - Use of Throw Bags/Ropes  C-Turn (peel out and eddy into same - Pinned Craft eddy) 6. Principles of wading  S-Turns (peel out one side and eddy into 7. Basics of Foot Entrapment opposite side)  Front Surfing Standing & Balance

SUPC – 11/2012 © American Canoe Association www.americancanoe.org Level 3: Whitewater Stand Up Paddleboarding (Sample Skills Course)

Strokes: Conclusion & W rap Up:  Forward  Group debrief / Individual feedback  Reverse (back stroke)  Course limitations  Forward Sweep  Importance of First Aid & CPR  Reverse Sweep  Importance of additional instruction,  Draw (dynamic / static) practice, experience  Draw to the Nose  Importance of appropriate level of  Rudder Stroke (tail draws and prys) safety & rescue training  Cross Board Draw  Demo advanced maneuver  C-stroke (Draw to the Nose into  Life sport / Paddling options forward stroke with j-stroke  Local paddling groups / Clubs exit/recovery)  Low brace  High Brace  Cross forward stroke  Extended Forward Sweep (Cross Board Draw & forward sweep combo)  Cross Tail – Heel Side Low Brace

SUPC – 11/2012 © American Canoe Association www.americancanoe.org Level 3: Whitewater Stand Up Paddleboarding (Sample Skills Course)

 Handouts / Reference materials  ACA Membership forms  Course evaluation  Participation cards

SUPC – 11/2012 © American Canoe Association www.americancanoe.org