Each of our practice sessions includes time to warm up and a demonstration of paddling techniques before we actually load the boat to practice. Once we are on the water, we generally use the first half of our practice to build our endurance. This means, we paddle for long stretches of time, working on our paddling technique and learning to synchronize our paddling so that each person's paddle enters the water at exactly the same time. This is the key to paddling the boat well so it moves swiftly and smoothly through the water. During the second half of practice, we practice our starts and "Power 10's" or "Power 20's" to develop speed and power while still working on our synchronization.
What follows are boat commands that you should become familiar with. I have also described the elements of the paddling stroke, along with our start technique to get the boat moving from a standstill. If you are new to the team, don't be intimidated by this. You will learn the commands quickly, and we are constantly practicing our technique. You will be surprised how much you learn and how much your stamina will improve over the summer season - and you will have fun doing it!
The following terms and definitions are boat commands that we use for dragon boat paddling. Please familiarize yourself with these terms. Not only are they for paddling the boat, but they used to prevent accidents, too.
Sit Up - Sit upright with your paddle horizontally across your lap, ready for the next command.
Ready Position/Sit Ready to Paddle - Paddles above the water, reaching forward. Commonly used for starting the movement of a boat in a non-race situation.
Sit Ready to Back Paddle - All paddlers sit poised to paddle backwards (to move the boat in reverse).
Go/Take It Away/Stroke - These are all commands that mean start paddling.
Left/Right Side, Sit Ready to Draw Water - All paddlers on the right or left side (never both) sit poised to pull their paddles horizontally toward the boat (to move it sideways).
Hold Water!/Check It Down - By far the most important command. Paddlers should stick their paddles vertically straight down into the water to slow and stop the boat. If boats are coming in to the dock too fast or are on a collision course, this is the command we will use!
Catch Together - The "catch" phase is the most critical to the speed of the boat. The catch is the moment the paddle blade first bites into the water. Our goal is to work hard over the summer on our synchronization. This command is the most important to help us attain that goal.
Weigh Enough/Let It Run/Let It Ride/Sit Easy - Commands to stop paddling and let the boat glide.
Brace the Boat - Use paddles horizontally on the water surface to stabilize the boat while paddlers change seats in open water.
Rest - Place your paddle across your lap with the blade end out over the water.
Starting Position/Ready - This is a race command for a start. Paddles are placed in position for the first stroke. That means the paddlers are leaning forward with their paddles in the water, "ready" to "catch" on the command of "go".
Settle - A command to settle into a strong, racing pace (all in synchronization). Please note: it isn't only how hard you paddle that gives us the speed. It is all working together so that we catch together; i.e., our paddles should enter the water at exactly the same time. Remember: this is a team sport, not an individual sport!
Power 10 or Power 20 - Set of 10 or 20 strokes that are more forceful and perhaps quicker.
Power to the Finish - As quickly as possible, but following the cue of the paddlers in the stroke position at the front of the boat, do extra strong strokes in a sprint to the finish.
Paddles Up - Paddles out of the water, blade up in a vertical position, handle down.
There are several elements to paddling technique. What follows is a description of the stroke, which is made up of four distinct parts. We will also demonstrate these parts at practice.
Catch - The catch is the moment the paddle blade first bites into the water. With your body reaching forward and twisting inward to face your partner, drive the paddle into the water with your top hand and arm until your lower hand is in the water. Be sure to keep the paddle vertical!
Pull - Once the paddle is fully submerged, you should pull your paddle back directly parallel with the boat, pushing with your legs and untwisting your body. Your top hand stabilizes the paddle while your bottom arm and back muscles pull back. To use your back muscles effectively, sit up while pulling and continue to drive the paddle downward with your top hand. Maximum power and endurance will come from the combined use of the larger muscles of your back, shoulder, trunk and legs rather than relying only on the smaller arm muscles.
Exit - At the end of the stroke, the paddle should exit the water at mid-thigh or the hip. If you allow the stroke to go past your hip, the paddling blade will be at an angle that will slow down the boat. As you exit, pull the paddle out of the water vertically, bending your outside arm slightly to allow you to clear the water. Then, in the same motion, push or snap the paddle forward.
Recovery - The recovery speed plays a large role in determining the stroke rate. During recovery, lean forward and twist your body inward toward your partner. You are now ready for the next catch.
When you are paddling, your paddling stroke should be in perfect synchronization with everybody else in the boat - as though you are linked. You accomplish this by focusing on another paddler as far forward in the boat as you can see and staying in perfect synchronization with that person, driving your paddle into the water to catch at the same exact time that he or she does.
There are two elements to winning dragon-boat races: Timing/synchronization and technique/form. The most important element is to maintain your timing above all else, even if your technique is falling apart. If you cannot maintain the pace and timing, pull your paddle out of the water, rest briefly, and start paddling when you can jump back into the rhythm again. Otherwise, your stroke will be out of synchronization, and the paddlers behind you who are following you will be out of synchronization, too. Paddles will clash, and the boat will be slowed.
The start is used to bring the boat from a complete standstill to race pace. On a start, the paddlers should be "ready," leaning forward with their paddles in the water to the top of the blade. The technique we use for our start includes a total of 15 strokes before we "settle out." The first five strokes are strong and powerful done in unison. Note: They are not for speed. There are for strength to get the boat up and moving from a still position. The next five strokes are done "harder"/"faster". This means stronger, harder, in unison, and at a higher pace. The last five strokes are "harder"/"faster" still. Again, they are stronger, harder, in unison and paced. Once the start is complete and the boat has accelerated to racing speed, the crew then "settles out" into a longer race-pace stroke, always paddling in unison.
The purpose of a power sequence is to quickly accelerate the boat to catch or pass another boat, either during a race or near the finish - or to build the boat's pace back up to a high level after it has slowed.
Power can be added to a stroke in three ways:
- Reach farther forward before driving your paddle into the water
- Push the paddle deeper into the water
- Pull back harder and faster during the pull.
Another way the pace of the boat may be accelerated is through the two paddlers in "stroke" position at the front of the boat. It is these two paddlers that set the pace for the rest of the boat to maintain.
It is absolutely critical that we all abide by the rules of the Charles River where we practice and race. These are as follows:
Dragon boats must give way to all craft.
When approaching the starting line on race days on the Charles River, teams shall stay close to the Boston side of the river and shall not enter any racing lanes.
In all our actions as paddlers on the river, please keep the above guidelines in mind for our safety and the safety of others. Remember, common sense, please.
Peter Lew, Coach
Wellness Warriors
coach@wellnesswarriorsboston.org
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