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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; however, these are more expensive. Individuals also need to consider correct paddle size as the standard length is not appropriate for many paddlers.

To determine the proper dragon boat paddle size, turn the paddle upside down while seated in the boat (see Figure 5). The T-grip portion of the paddle should be closest to the water. With the bottom hand holding the paddle one hand length from the blade, extend the bottom arm to the forward “catch” position, as shown in Figure 5. The top of the T-grip should barely touch the water. Paddlers should try this before ordering their paddles to help determine a proper size because some paddles, once ordered, cannot be made any longer. Some people who move around to different positions in the boat purchase adjustable paddles. Differences in paddle size requirements depend on the position you are in the boat. In the front of the boat, in particular, a paddler needs a shorter paddle because of the bow wave.

Figure 5: Extension Position.

1. TOP (FRONT) OF THE STROKE

Core/Hip Rotation

This part of the technique helps paddlers achieve maximum reach and extends the length of the stroke. Longer strokes generally increase boat speed.

Rotation is started as the outside (pulling side) hip pushes forward toward the front of the boat and the gunwale side leg is pushed forward by the hip motion. The hip on the inside of the boat (closest to middle of the boat) will, at the same time, move slightly back. This movement causes the core/ midsections of paddlers to rotate forward so that their backs turn on an angle toward the gunwale (see Figure 6).

Next, the gunwale side shoulder turns forwards and the top arm shoulder moves backward (see Figure 7).

The head and neck must remain facing forward and must not rotate with the body.

Figure 6: Hips Rotating.

Figure 7: Early Rotation.

Figure 8: Full Rotation.

At full rotation, the paddler’s back is angled facing the gunwale side of the boat while the midsection and stomach are angled to face the middle of the boat. As much as possible, the shoulders are “stacked” with the top shoulder over the bottom shoulder (see Figure 8).

Arm Extension

To complete the front part of the stroke, the paddler must extend the arms. Most beginners will keep their hands too close to their bodies, particularly the top hand. As paddlers rotate their hips, torso, and shoulders, they should extend both arms completely, to reach up the side of the boat, and lean forward slightly (see Figure 9).

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 described at the beginning of this section. The paddler should be as relaxed as possible on the recovery (see Figure 14).

Timing

Timing is the most important aspect of generating boat speed. All 20 paddlers must paddle in unison to create optimum boat run. Paddlers, on the left and right sides, and from the front to the back of the boat, need to put their paddles in the water simultaneously and exit simultaneously. For timing to be effective, there are four important elements:

• First, the paddles must enter the water at the same time and at the same speed. Paddlers can look up the boat at the paddle in front of them, they can use the movement of the person beside them, and they can use the sound or rhythm of the water and the paddles connecting.

• Second, the catch and pull phases need to happen at the same time. Matching the torso movements of the paddler in front helps to check this.

• Third, paddles should all exit the water together.This is probably the most important aspect of timing and boat run.

• Fourth, the torso, hip, leg, and paddle movements on the recovery occur together.

Figure 14: Initiating Recovery.

Remember: There are many cues to use to help with timing. Ultimately, paddlers will be able to use only the feel of the boat to stay in rhythm. Exercises, such as “20 strokes eyes closed, 20 strokes eyes open,” help to achieve this feel.

Stroke Rate and Power

Each crew must find its optimal stroke rate, the speed at which each stroke occurs. This rate will differ slightly from crew to crew. Some world class crews have very fast stroke rates while others have slower ones. Essentially, the key is finding the rate where all paddlers can get full rotation and power each time the paddle enters the water. If the rate is too fast then the power can suffer and boat speed will decline. If the rate is too slow then boat speed can also suffer. The rate will change based on the length of a race or timed piece. Shorter distances and times will generally be more sprint-like and have a faster pace because paddlers only have to maintain the fast rate for a short distance and maintain the power for a shorter period of time. Longer pieces generally have longer and slower stroke rates so that the force on the paddle can be maintained equally throughout the race. Stroke rate is a factor of the following: fitness and skill level; size of the athletes; and strength of the athletes.

Remember: The rate is generally dictated by the paddlers who sit in the middle of the boat and usually have the longest range of motion and power transmission. The people in the front and back of the boat need to take the extra time that they have to ensure maximum rotation during the recovery phase of the stroke.

SUMMARY

Always start with the basics - position in the boat, correct paddle grip and size, hand position at paddle entry and exit, breathing (inhale on recovery), and rotation and timing.

Relax on the recovery (when you are not moving the boat) and relax the non-pulling muscles (face, neck, wrists, hands).

Try to paddle on both sides to prevent injury and to correct bad habits.

Use your core muscle groups. Engage in off-water activities that exercise the core and promote dynamic movement, particularly in the winter.

Practise long pulling and always try for boat run.

Have fun!