Figure 9: Arms at Full Extension.
When fully extended and rotated, a paddler should essentially be able to see the outside of the boat. The body should be extended as far as possible on the outside of the boat. The body weight at this point is on the outside of the boat getting ready to come down onto the paddle with full force as it enters the water.
Paddle Position
The paddle, at this point (full extension and rotation), which is called the top or front of the stroke, should be vertical, at a positive angle to the water (see Figure 9) and as close to the side of the boat as possible without hitting it. The paddler should try to keep this vertical paddle position, as much as possible, throughout the entire stroke to the exit phase.
Remember: Apply force as close to the midpoint of the boat as possible. Keep your body weight as far from the midpoint of the boat as possible.
2. CATCH PHASE
Catch
The catch of the stroke is the point at which the paddle enters the water at the top of the stroke. An effective and focused catch is essential. The top hand should push downwards on the grip of the paddle to drive the paddle into the water and place the full body weight of the paddler onto the blade. Generally called the transfer of power, this is the point of the stroke where paddlers must use their body weight and top arm strength together to create the initial force as their paddles enter the water. The paddle should enter the water at the most positive angle possible, assuming correct top arm position that is square to the side of the boat (see Figure 10).
Figure 10: Catch and Entry.
Remember: Top arm position is critical to having an effective and powerful catch.
Connection
At this moment, paddlers should feel the weight of the water on their paddles. They need to maximize the resistance that is felt on their blades as they enter the water. A strong connection with the water is what makes the boat go fast. Ideally, paddlers should feel the same “weight of the water” on their paddles throughout the entire pull phase of the stroke.
Connection is the most important factor to make the boat go fast. When someone says that certain paddlers have real connection with the water or that they are pulling hard, the comment means that these paddlers have transferred their body weight to the paddle and created resistance between the paddle and the water. Often you can see the water coming off the back of the paddle at the end of the stroke in small, tornado-like movements, if a paddler has good connection with the water. Good paddlers will not throw water or “shovel” water on the exit because this is a sign that they are losing resistance during the back half of the stroke (see Figure 11).
Figure 11: Paddle at Vertical Position.
Remember: The paddler creates resistance on the blade with the water and pulls the boat up to the paddle, not the paddle to the boat.
3. PULL PHASE (FOOT PUSH)
The catch begins the pull phase of the actual stroke. The front half of the stroke is the pulling phase from the catch to about the knee.
At this point, the body begins to unwind or counter rotate, keeping the arms as straight as possible, while pulling the water back with the big muscles in the back and the midsection or core of the body. If the paddler is rotated at the catch, the counter rotation occurs simply by sitting up and keeping constant pressure with the top arm.
The top arm pushes down on the paddle while the bottom arm acts as a guide moving with the body and pulling back at the same time. When the bottom hand pulls back, it keeps the top hand from driving the paddle too deep. The blade should be buried completely in the water but the bottom hand should not enter the water. The counter rotation is what actually moves the boat forward, not the bottom arm.
At the same time, the paddler pushes with the feet to get more connection with the water and to create more resistance. Constant pressure on your heels against the rib is important as you sit up. This movement allows you to press your hips forward and “slide” the boat. For beginners, this is a difficult skill, but if they use foot pressure at an early stage they will develop this skill with more experience. At a beginner level, paddlers need to sit up tall and not “collapse” forward.
The paddle position remains vertical and close to the side of the boat throughout the entire stroke. This is important if the paddler wants to avoid scooping the water, like you would shovel dirt or snow, resulting in downward, not forward, boat run.
At the back half of the stroke, the paddler wants to focus on maintaining the push with the feet and the connection with the water while sitting up hard just as the paddle comes out of the water. It is important to maintain top arm pressure while sitting up.
Remember: Press down while sitting up. Try to connect your stomach by pressing with your feet. You are pulling your body to the paddle, not the paddle to your body.
EXIT AND RECOVERY
At the end of the stroke, the paddle must exit the water cleanly. The paddler should be sitting up at the end of the stroke (see Figure 12).
Begin the exit mid-thigh and do not bring the paddle back past your seat or buttocks.
The top and the bottom arms pull the paddle out of the water. The top hand should remain in front of the paddler’s face as much as possible and should be over the side of the boat. It will swing in a small circle coming momentarily inside the boat when the paddle exits the water (see Figure 13).
Figure 12: Exit Position.
Figure 13: Exit Position.
This begins the recovery phase that sets up the body and the paddle again to take the next stroke. The paddler should quickly snap the paddle to the front of the stroke using the same rotation and arm extension