Paddles Up!. Arlene Chan
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Название: Paddles Up!
Автор: Arlene Chan
Издательство: Ingram
Жанр: Спорт, фитнес
isbn: 9781770706071
isbn:
Albert McDonald
and
Suzanne McKenzie
Efficient paddling technique, which engages the body’s core muscle groups, promotes the following: first, maximum “glide” or boat run; second, reduced stress on smaller muscle groups, thereby reducing the chance of sport injury; third, the burning of more calories by engaging and utilizing large, versus small, muscle groups; fourth, the contribution to increased boat speed.
Though some crews may not be interested in boat speed, most crews are. Often, coaches will offer increased boat speed as the sole reason to make technical changes and to paddle efficiently; however, boat speed is not the sole reason to paddle efficiently.
Several key elements of the proper paddling technique are listed and described below. Many different styles and perspectives on technique are prevalent. In general, style refers to sequencing of body movements and movement of the paddle when the paddle is out of the water. Dragon boat attracts many experienced, world-class paddlers from other paddling disciplines, such as flatwater, marathon, outrigger, et cetera. These paddlers have developed different stroke aspects, even bad habits, but can maintain extremely powerful connection with the water. Their high fitness level, built over many years and combined with their water connection, enables them to paddle extremely effectively in dragon boat. Through a different “style” they are still able to achieve boat efficiency — when the paddle is in the water, the blade angle is optimal and they are engaging core muscles. Therefore, there are different ways to be successful and achieve boat efficiency, particularly when the paddle is out of the water.
DRAGON BOAT STROKE FOR BASIC
BEGINNER TO MID-COMPETITIVE
LEVEL PADDLERS
Establishing stability and proper positioning in the boat is the key to transferring power to the water to create boat glide and therefore speed.
Basic Preparation
Before describing the elements of the proper stroke technique, we will outline the proper base of support (seated position in the dragon boat) and how to choose a paddle and hold the paddle correctly. If you do not have a proper base of support or if you hold the paddle incorrectly, you will not be able to achieve an efficient technique.
Base of Support
The seated position involves correct placement of the feet and the buttocks.
When getting into the boat, paddlers should sit as close as possible to the gunwale on the side they are paddling so that the hips are snug to each paddler’s side of the boat (see Figure 1).
The outside leg, that is, the leg closest to the gunwale, from hip to knee, will touch the side of the boat — depending on the person’s position in the boat. It is easier to get more of your leg against the side in the very front of the boat.
The feet need to be positioned firmly on the foot hold, called a rib, in front of the paddlers and underneath the seat in front of them. In the dragon boat, there is a double rib in front of each paddler.
Figure 1: Hip and Leg.
Figure 2: Heels on Rib.
Depending on the height of the paddler, the first rib or the one ahead of it will be used. It is important that paddlers position their feet so that they can push firmly with the feet at the beginning, or top, of each stroke. The push with the feet works in conjunction with the pull phase of the stroke to propel the boat forward and create power and boat speed (see Figure 2).
Note: Some paddlers push with two feet and some tuck the inside leg back. The most important factor is that the paddler can push solidly and create sufficient resistance.
Remember: The most important factors with respect to establishing a solid base of support in a dragon boat are: First, that three points of contact — pulling side hip, buttocks, and feet — are in a solid, static position as far away from the centre of the boat as possible, and second, that the body weight is distributed over these three points of contact and the paddler is not “sitting” in the boat.
Holding the Paddle
There are three parts to the paddle: the top of the paddle that is often shaped like a “T” and, therefore, called the T-grip; the shaft or middle part of the paddle; and the blade of the paddle, of which the bottom, wider portion goes in the water.
The top hand holds the T-grip with a comfortable grip (see Figure 3). There is no need to hold it too tightly or the paddler may get hand cramps. The bottom hand grips the shaft of the paddle a half of a fist, approximately one inch, above the blade portion of the paddle. The bottom hand should not be directly on top of the blade as there must be space between the top of the blade and the bottom hand (see Figure 4). The most effective point to create force with a paddle is at the direct midpoint as measured from the paddle tip to the top of the T-grip. Marking this point with a piece of tape can help, particularly for beginners. Tape can also be used to prevent the bottom hand slipping or sliding up the shaft of the paddle. Some people who are concerned about this movement wear gloves but most world-level paddlers believe that gloves restrict the ability to “feel” the water and only wear gloves in very cold water conditions.
Figure 3 (left): Top Hand Position. Figure 4 (right): Bottom Hand Position.
Choosing a Paddle
The basic size for dragon boat paddles is 116 centimetres (46 inches). As individuals commit to the sport, they will likely want to invest in a personal paddle. When choosing to purchase a paddle, they will consider whether they want a wooden paddle, a fibreglass paddle, or a lighter, more durable paddle made of carbon fibre. Most high-performance paddlers choose the lighter carbon-fibre paddles; СКАЧАТЬ