How would I paint this?

[Bernadine]

I have a shelf that I'd like to repaint. The shelf is stained, but still rough, not like a glossy stain. Do I need to sand it? What kind of paint do I use?

The Christmas stockings I made have inspired me to get all crafty.

[Bernadine]

It looks like this, probably 3 ft. long. I'd also like to remove the wooden hooks and add metal. I'm not that patient.