Paddling Basics

There are six key parts to the dragon boat stroke. When carried out properly, the boat can travel at good speed. Executed improperly, the boat will feel sluggish and heavy. The first three components set up the stroke, while the last three are considered to be the work phase part of the stroke. The six components are called rotation, reach, catch, pull, exit and recovery.

ROTATION

Full rotation, or (torso) twist as it is sometimes called, allows for maximum reach. The outside shoulder position is key to rotation. For the outside (or bottom) arm and shoulder to extend or rotate forward, the top arm must come back towards the head. Try not to drop the outside shoulder too low. Keep the two shoulders parallel to the water as much as you can. The inside or top arm/shoulder needs to move to the water side also to facilitate twist. Throughout all of this, keep your back straight, head up and stick out your chest.

REACH

This position in the stroke is crucial in maximising the length of the stroke. The outside shoulder should be extended forward and the torso leans forward at the hips for additional extension. A strong reach position, also known as the setup is the foundation for a correct dragon boat stroke. For the reach position, the lower arm is fully extended and locked at the elbow. This lower hand grip should be relaxed and not gripping the paddle too hard. The paddle whips forward into the reach position, where the energy is used to submerge the paddle using the top hand by driving it into the water. This reach position determines the length of a stroke as a long stroke means that more water is pulled. The reach position is the end of the recovery phase, but is the beginning of a new stroke cycle. The reach position determines the rotation of the torso. If the torso is rotated forward upon the paddle entering the water, the torso will naturally want to de-rotate (unwind) back to the normal seated upright position. (Looking sexy!)

CATCH

The catch phase is the most critical to the speed of the boat. The catch is the moment that the paddle blade first bites into the water. With the torso leaning forward as much as possible, the catch is initiated with the outside or lower arm shoulder dropping, whilst using the top hand to forcibly drive the paddle into the water. The paddle angle must be maintained to achieve maximum effect. The paddle blade should now be fully buried or submerged with the shoulders and hips still remaining in the extended forward twist position ready for the pull phase.

PULL

Once the paddle is fully submerged or buried, the next component of the stroke is the pull phase. The buried position also called the vertical position or 90/90 which means that from the front and side view of the boat, the paddle is vertical at 90 degrees. The paddle should then be pulled back directly parallel to the boat. The top hand stables the paddle as the bottom arm and back muscles pull back. To use the back muscles effectively, the paddler sits up, (again looking sexy) while pulling and continuing to drive the paddle downward with the top hand. Maximum power and endurance will develop from using the larger muscles of the back, shoulder and trunk, rather than relying on the smaller arm and shoulder muscles. Note that hips and shoulders should work together to move back with the paddle

EXIT

The exit of the paddle should occur at the hip.

RECOVERY

This is the rest phase of the stroke when the muscles are not working as hard. As the paddle exit’s the water, the paddle is whipped forward, the torso starts rotating and leaning forward to setup for another cycle of the stroke.