Paddleboarding is a surface water sport in which participants are propelled by a swimming motion using their arms while lying or kneeling on a paddleboard or surfboard in the ocean. This article refers to traditional prone or kneeling paddleboarding. A derivative of paddleboarding is stand up paddle surfing and stand up paddleboarding. Paddleboarding is usually performed in the open ocean, with the participant paddling and surfing unbroken swells to cross between islands or journey from one coastal area to another. Champion paddlers can stroke for hours and a 20-mile (32 km) race is only a warm-up for a well-trained waterman.