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Each athlete will:

Start at a different point in terms of physical and coordination skills Progress with technique at different speeds Have different learning styles Need to return and relearn some elements of technique throughout their

career So, progress to the next phase of technique will be a matter for coach knowledge and expertise to inform. There is no right and wrong time to move onto another phase. – just when the individual paddler is ready.

Coaching Styles:

Our Objectives as Coaches: Introduce technique in such a way that junior

paddlers have a clear understanding of the technical aspect of their discipline

Help paddlers have a sound basic understanding of the biomechanics of their paddling and the holistic paddling process.

Help paddlers recognise and feel what is good paddling and be able to verbalise their feelings, and have the skills to self correct to that good model.

Remember:

EVERY PADDLING/GYM/RACE SESSION IS A TECHNIQUE SESSION

The Development of paddling technique

Introducing technique – good practice for coaches

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Empower your athlete Coaches are advised to adopt a style of teaching technique that encourages feedback and understanding from the paddler. This will militate against a “Critical Analysis” style of coaching, where the coach tends towards listing the negatives, and in favour of one that empowers the athlete. The effective Coach will offer the paddlers visual and kinaesthetic images to help them understand their movement. These images will address areas the coach recognises as needing work. The choice of tools that is given the paddler to improve their skill, is the skill of the coach. Expectations: Paddlers skill and knowledge will rise to the level of your expectations. If your expectation is that your paddlers will be sophisticated and advanced in their understanding of their technique, it is likely that they will be, and vice versa.

The Recommended Teaching Process: Coaches are asked to follow this proven teaching process:

1. Demonstration: Carry out a quality demonstration – by coach, another paddler or on video. Use a paddling machine or boat on water according to skill area being coached. This could be on land before a session or on the water. It could have been at the start of the week followed by several sessions.

2. Talk through the demonstration 3. Practise Ask the paddlers to work on the practice 4. Feedback Ask for their individual feedback on how well they

accomplished the task. a. Use Open ended questions to encourage the paddler to think and

verbalise his/her feelings. b. Use questions that cannot be answered by yes or no c. Develop the questions to direct the paddler to think about the

area you want to work on. d. When the paddler has gained some understanding of the

coaching point, move onto the next area to work on. 5. Plan your feedback

a. Plan opportunities to get and give individual feedback during the session.

b. Work with paddlers passing your coaching point in rotation, eg staggered paddling in 500m loops passing you in rotation.

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c. Pull out a paddler next to your boat/near to the side by the bank where you cycle, so you can give them individual feedback and hear theirs.

d. Make opportunities to follow up problems/improvements after the session.

e. Take advantage of paddling machines for individual coaching f. Use Video Camera on the water, or playing through TV to enable

paddlers to see themselves on paddling machine, from any angle.

6. Keep it simple Remember…..Work on one simple area at a time – strongly avoid working on the whole stroke at once.

Too many areas to work on at once = confusion = lack of understanding = bad technique 7. Cues Develop a series of simple cues that mean areas of technique to

the paddler. You will have taught these specifically before, and will continue to work on them in detail, but out on the water cues are very important. Always use the same cues and develop new ones that prompt your individual paddlers. A cue will be more effective on the water than a long explanation.

Imre Kemecsey’s Power Circles are excellent cues as are the Key Practices listed later.

8. Cue Cards Use laminated cue cards that the paddlers can attach to their boat where they can read it to help them be systematic in work on technique. ( see examples in appendix)

9. Plan your input to your coaching Think about the format of your communication with the paddler: Paddler’s Name…..recognition/praise……simple task/coaching tip Examples:

“John….Well done….Now - Powerful leg drive” “Sue….Going well…..Work on more PC#2 Trunk rotation “ Jack….That’s a good try…..Think about spearing fish on your

catch” “ Mark….Your catch is much better….now try PC#4, moving

your boat past the locked blade “Mark….OK…..More PC#4

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10. Types of Questions to Ask to encourage paddler feedback and understanding

a. What could feel when you were paddling then? b. What do you feel when you………………? c. What can you feel in your……….when you……..? d. What is happening in your……….when you do that? e. Does working on ……….make you paddle differently/feel

different? f. Where does it make a difference? g. How does it make a difference? h. How stable do you feel when you………..? i. Does working on…..make you feel more or less stable? j. What do you need to do this better? k. Where did you get your support in the water to do that?

Develop your questions to make the paddler have to work to develop their understanding. Remember……your expectations will drive the success of their understanding.

Main focus: Basic technique Stability Simple mechanics Boat movements

Stability: One of the primary aims at this level is to learn and develop balance in a racing kayak. The format may be different for different paddlers and clubs and for different times of year. Part of this process may lead to falling in, which is perhaps not ideal during the winter months, so parts of this phase may need to be prolonged in more stable boats or delayed until warmer weather arrives. At this level, the stability issue may dominate the paddler’s mind and therefore much of the time spent in paddling. Beware there is always the danger that stability problems and fear are prompted by the expectation of the coach that the paddler will be unstable.

BEGINNER PHASE (guide time 0 to 24 months)

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The paddler must however be given instruction in sound basic technique from the beginning. This will include

Kayak set up, Correct paddle feathering, Basic position for the start of the stroke, Leg action, The catch Rotation Boat movements At this stage lack of stability may hinder body and paddle movements.

Correct Boat size: Paddlers will develop good technique much more easily if they have an appropriate size boat. For the majority of12 and under kayak paddlers, Lightnings or Mini K1s will be the ideal solution – a scaled down boat for smaller paddlers. Low volume Stable K1’s and a progression of K1’s will take them on as they become bigger. It is recommended that coaches resist the temptation to push paddlers into very unstable full size boats when their technique is not secure and body size is not appropriate. Though the boats may run faster, this is of low priority at this point when good technique skills are paramount. To be able to encourage good early habits, when they are easily influenced, it is vital that the boat being used fits the paddler, in volume, seating position and footrest position. Correct size paddles It is essential that correct paddle length, blade size and angle is used to suit the individual paddler. Paddles should be set at between 60 and 70 degrees according to preference There is no apparent problem to beginning paddlers with suitably small beginner wing paddles rather than flat paddles except for easy availability. Clubs are recommended to source club blades with very small wing blades through SAfrican, Eastern European or British suppliers (See website and appendix 1 for advice re.paddles). Figure 1 is a guide to correct paddle length. This is a maximum length. For a young but tall paddler, this may well be too long. See appendix 1 for summary of paddle size/type.

Figure 1

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Remember Physiological age is more important than chronological age. A paddler with a chronological age of 13 might have a physiological age of 11 or 16. Their coaching and equipment will need to be geared to this. Figure 2 shows a guide position for the hands. Land practices - sitting and balancing on Swiss balls, medicine balls, wobble boards and other coordination practices, some involving contrary movements of upper and lower body can be crucial aids to improving stability and coordination on the water. Particularly if there is evidence that coordination and balance is a problem. This is basic physical literacy but may have been neglected in the crucial 6 – 9 age range. You may have to address this with individuals or groups as you begin to coach technique. Water based exercises - in semi stable boats, exercises such as Figure 8’s, circles, leaning the boat, games that involve correction of imbalance and turning, plus instruction on using the paddles to maintain stability will speed up the process of mastering a full racing Kayak. See Appendix 2 for warmup drills

Figure 2

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Developing a successful approach to the initial stage Clubs and coaches are advised to carefully consider using aspects of these proactive approaches to ensure that good basic technique is quickly acquired, and engrained bad habits do not need to be corrected later. Remember: Bad technique habits will quickly become difficult to change. Teach technique well from the start It may only take 6 sessions to acquire bad technique but a year to correct that. When paddlers first go out even in a semi-stable boat, concentrating heavily on a new environment, they will not be able to concentrate on mastering good early technique. These approaches provide a variety of solutions to dealing with this obstacle.

1. Introduce the basic technique elements on land using a paddle shaft, before going onto the water. This may involve sitting on a dummy seat, or on a step, or resting the feet on a curb (Fig.3)

The basic necessities of coordination and balance can be introduced and practised at this stage. The paddler would only go on the water when there is a sense of fluency in these movements and they have passed this land test.

2. Introduce the basic elements on land on a paddle machine with minimum resistance – a fully covered fan - and a small shaft. (fig 4) This removes much of the balance problem and enables the paddler to concentrate on mastering the basic movements - feathering, rotation, keeping the stroke in front of you, pressing on the footrest and feeling the need to stay on a central axis in the boat to avoid losing balance. The resistance of the paddling machine is not always necessary and with a small junior may be a hindrance. Sometimes just the shaft is

Figure 3

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enough. Once again the paddler would need to become fluent in these movements before going onto the water.

3. Begin on the water but in a very stable series of boats. Most of the basic skills of kayak can be introduced using a single bladed paddle used in a canoe or Bell Boat. Fears of overbalancing are removed while the skills of steering, stopping, draw-stroking, forward and reverse paddling are introduced. Good use of both arms and pressure on the blade at the catch is easily emphasised. The stroke is always in front of the paddler and ends at the hip. Alternatively in a plastic, but straight running stable kayak, the paddler will feel safe enough to think clearly about the basic technique elements. (Fig. 5) It is worth pointing out here that stable plastic boats should be matched to the size of the paddler, and should encourage a good paddling position, and should have a suitable central footrest and seat. (see Figure 4) Side footrests are not ideal here.

From land work or work in very stable boats, the paddler progresses to an appropriate racing kayak – be it a Lightning or other mini K1 for young paddlers, or a stable K1 for a larger paddler, and with the feel of paddling movements already acquired is able to work on acquiring stability whilst also paddling. Coaches need to be aware of two scenarios:

If they create a challenging start for the novice paddlers, the paddlers will see this land progression as a logical stage in taking up canoeing. They will accept it as what happens! They will have the status of the activity and skill raised in their mind.

If the land start is of low quality, not fun, or is rushed, the novices paddlers will just be impatient and frustrated at not being on the water.

Following their club introductory method for putting paddlers on the water, coaches will teach paddle feathering and the basic steering, forward and reversing and braking strokes as tools for controlling the boat and safety procedures. Coaches should begin to emphasise good basic technique at as early a stage as possible.

Figure 4

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A framework for working on and practising technique in Kayak Objective:

Paddlers use a whole body rotational movement to transmit power from their body into forward movement of the boat.

The paddle is locked in the water at the front of the stroke and the whole trunk unwinds to transmit forward movement to the boat through the seat and footrest.

The boat moves past the fixed blade. The boat and paddler are supported by the water

The concepts should be introduced as very simple ideas and then gradually extended as the paddler understands and is successful with the movement. Teaching a little and often is the message here for coaches. Links with Imre Kemecsey’s Power Circle material are given, see later for an explanation of these ideas. THE BASEMENT OF THE STROKE: Legs and buttocks. (Later this can be called Power Circle #3)

Key Teaching points o Compress the footrest o A strong leg movement with both legs alternating o Connections between footrest(boat/water) and bum(seat/water) o Movement of bum on seat backwards and round

Images to use: o Squashing a peach under the foot and squeezing out juice. o Bicycling o Driving boat forward with feet

Practices to make clearer: o Set yourself to pull open a very stiff door – front foot presses hard

onto floor to give support o Tug of war – front foot forward and pressing hard to give support

for maximum pulling power BODY ROTATION: Trunk structure rotates (Later this can be called Power Circle #2)

Key Teaching Points

o Trunk Rotation round a central axis o A good connection between shaft and shoulders – a strong

structure o Paddle shaft and chest/shoulders remain parallel – body rotates o Follow the shaft round o Two arms work as one o Keep stroke in front of hips – blades come out before hip – so

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hand will finish stroke just past the knee. Images to use o Think of a stretched membrane from shaft to shoulders – keep it

stretched, no wrinkles. o Think of two arms working as one – see canoe paddling. o Think of the structure as an eggshell (Bako) – as long as it is

complete it is strong, bend the arms at the front of the stroke or during the stroke and lose the strong structure - it becomes weak like a dented eggshell.

Practices to use: o In Warmup - horizontal arm swings at shoulder level, keep whole

structure rotating as one o Coach holds paddle shaft and as paddler tensions, feeling the

tension/compression in both shoulders. o Horizontal rotation with a shaft in boat / on machine.

THE CATCH: The lower arm is straightened and the paddle is driven down into the water in front of the cockpit. (Later this can be called Power Circle #1)

Key Teaching Points

o Drive paddle downwards in front of cockpit o A good connection between shoulder and blade, hip and foot on

each side o The foot/water on the stroke side providing a good support for the

catch o Fixing the blade/Locking the blade o Hanging on the fixed catch o Put bodyweight on the paddle Images to use: o Spearing Fish – beware slapping the water, so talk of spearing a

fish 30 cm below surface o Concrete block stuck on the blade o Holding onto a fixed post in the water Practices to use: o Coach holds shaft so paddler can tension and feel connection

with shoulder, hip, foot. o Paddlers hang from chins bar – feel the tension as they pull

themselves up o Paddler holds upright pole and tensions against it.

Note: The often used word “Pull” is very confusing. Coaches are asked to

avoid its use, especially with beginners, as it encourages the negative image of pulling the blade back through the water.

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MOVE THE BOAT PAST THE PADDLE The Blade is locked at the catch and the opposite hip drives the boat forward as the trunk unwinds. ( Later this can be called Power Circle #4)

Key Teaching Points o Slide the boat past the fixed paddle o Good connection between blade and opposite hip, and back to

blade o Opposite hip moving forward against the catch o Keeping connection between hip and blade all through the stroke Images o Walking like a penguin o Squeezing/gliding boat forward o Tennis backhand – using hip movement for power Practices to use o Trolley on wheels or skateboard – fix arm/shaft and slide boat

past arm o Walk like a penguin – walk using hip to move leg/body forward o Warmup on land, practice visualised catch + move past it with

eyes closed o Sit on floor and move forward by moving hip and buttock forward

– circuit training game?

TOP ARM CONNECTION The Top Arm is pushed forward as the trunk rotates but remains connected to the movement of the trunk structure (Later this can be called Power Circle #5)

Key Teaching Points o Good connection between stroke side foot and opposite (top)

hand, compressing shaft o Keeping top arm as part of trunk structure o Both arms working together Images o Keeping the strong egg structure Practices to use o Paddler puts stroke side foot on coaches foot and presses down.

Opposite(top) hand pushes against coach’s hand.

SUPPORT IN THE WATER The paddler in the boat is on a liquid base – the water, which must provide the base to support all the paddler’s movement.

Key Teaching Points

o All support when paddling is from the water o Connections with water – 4 in boat - 2 feet, 2 buttocks, and

paddle blade outside boat. o Body needs stable support to paddle vigorously o Harder you paddle the more support you need.

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Images o Eiffel Tower – supported by 4 legs on rock. What would happen

if any legs were in quicksand, would it be stable? 4 legs = paddler’s buttocks and feet. Can you paddle well without beingw ell supported?

o Leaning on the water Practices to use: o Figure of 8’s in warmup leaning the boat away from the turn –

using water to support turn o Circles leaning the boat o 50m straight line paddles – alternately leaning boat to left and

right, leaning on the water (see appendix for warmup drills) o Hold landing stage – move boat with body and feel the water

support o Hold overhanging pole/branch and move boat with trunk against

water resistance. BOAT MOVEMENTS: As the paddler gains better control of the kayak, there must be an awareness of how the movements of the body affect the movement of the kayak and vice versa.

Key Teaching Points o Help paddler understand that they should work to keep the boat

level and straight running, without bouncing, snaking or rocking. o Help paddlers recognise how their movements interact with the

kayak, and begin to support themselves well and control the boat movement while they paddle at increasing speeds.

o Start to recognise the connection between the movement around the centre of gravity of the boat and boat instability and rocking. It will develop into counteracting one movement with another.

(See later section for analysis and tips for correction of negative boat movements)

Once the time has come to move onto the next stage these areas must not be forgotten but instead added to. Not all areas identified will be completed as some of them will take years, but early coaching has been an opportunity to introduce them. At this stage it is important to avoid confusing the paddler with more complex issues if they are struggling still with basic concepts. However many paddlers will move on and become sophisticated in their understanding within a relatively short time. It can be said that every Olympic level paddler will need to be working on all these basic areas throughout their career.

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Main Focus: Good connections and a strong structure Ten Key Practices Support in the water Further Mechanics Power Circles

All of the Beginner Phase aspects are worked on continuously. Every Session is a technique session so paddlers need drills and practices to work on constantly. Key phrases are used to explain what the paddler must try to do. The coach is constantly trying to encourage the paddler to understand the paddling stroke, recognise the feeling of paddling well, and analyse body movements and their effect on moving the boat forward. The coach is demanding feedback from the paddler to ensure that it is clear that the paddler has good understanding of the basic concepts. Other practices may be used to extend the technique practices. They are used by the coach, once an explanation has been given, and may periodically be stated during a training session, becoming a cue for a certain practice. Many coaches will use Imre’s Power Circle concepts and cues. Initially one of these key practices is concentrated upon at a time and might be practiced for several sessions before adding the next one. Eventually, one session might consist of concentrating upon each of the Ten key practices in a random fashion. Starting position and fundamental aspects of the catch, leg movement, trunk rotation and recovery will need to be restarted and worked on throughout this phase. The coach should clearly use “Key 1” , “Key 7” etc. as the language of the practices, which will make it easier for paddlers to understand different coaches who deal with them.

10 KEY Practices 1. Bend the shaft - the feeling of tensioning hard against the locked

blade in the water 2. Earlier body rotation – starting the catch movement with the foot

and the body, body movement action before blade enters water. 3. Lock the blade at the catch – using trunk and shoulders to lock the

blade so it can be pulled against 4. Put more body weight onto the paddle – weight onto the blade all

through the stroke rather than away from the stroke.

Intermediate Phase 12 months onwards

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5. Powerful support in the water before recovery … work at the end of the stroke to support yourself in the water with your opposite hips.

6. Push your shoulder forward from this support – moving from the end of one stroke into the next

7. Keep weight forward in airwork– Stay forward on the blades and don’t sit back

8. Walk on surface - Your body is suspended together with the boat – walk on your paddles

9. Power in the stroke then a glide 10. Move your trunk around the paddle – swing around the paddle

Boat Movement The paddler is encouraged to think always about compressing the boat forwards rather than dragging it behind them

Coaches should talk about: o Driving the boat forward with the hip o Fix the catch and slide the boat forward o Squeezing the boat forward o Squeezing a bar of soap and it shoots forward o Looking for support in the water to help keep good connections

It is not until the boat is gliding at faster speeds that much of this technique begins to flow, so always working on technique at slow speeds is counterproductive. It may well be that stroke rates of 90 + are needed to make the boat glide. Paddlers should also work as often as practicable in clean water, ie off washes with several metres between the boats. Good technique will be very difficult to work on when paddlers are always on washes.

Power Circles: Imre Kemecsey – Hungarian Master Coach and Kayak technique guru has worked on kayak technique and effective ways of teaching this. He breaks the paddling structure down into sub structures that can be worked on and then blended together and works on the tensegrity or tensional integrity concept of pulling together all the compressions and tensions into a stable but balanced structure in paddling an unstable boat. His analysis is very popular and successful, and is the inspiration for much of this manual. He is developing commercially available Visual and CD material that will supplement coach and athlete understanding of their paddling. This will be available through BCU Coaching as soon as it is available in autumn 2003 onwards.

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His power circle analysis runs parallel to the introductory work above. The power circle concept created by Imre Kemecsey is largely concerned with helping paddlers understand how forces are transmitted through the body, and creating a strong structure to support the transmission of forces. The use of the word “circle” is a best fit to give the concept of following lines of force round the body, rather than suggesting a geometric shape. They are best introduced in this order as in the overall introduction: They are supported by pictures and explanations that are available through Imre’s publications.

Power Circle #3 The lines of force that centre around the base structure of the two legs

and hips, connecting with the footrest and the boat

Power Circle #2 As in the canoe stroke with a single bladed paddle, the two arms and trunk work together as one, with the two arms transmitting power though the shaft. The structure is based around parallel chest/shoulders and paddleshaft, and is the main rotational structure

Power Circle #1 This circle concentrates the paddler upon lines of force travelling between the pulling side hand to the pulling side footrest, to the pulling side hip and back to the hand. This forms a structure which changes shape though the stroke, but the force stays connected through the pulling phase of the stroke.

Power Circle #4 With the blade locked at the catch the body transmits the force through the body to the opposite hip to move the boat forward and to create the support for the power phase.

Power Circle #5 Keeping the top arm and shoulder in the correct relationship from one stroke to another and ensuring that the arm is just a part of the rotating trunk structure, linking this to the boat through the stroke side foot.

The development and understanding of these power circle concepts will help the paddler feel the way that parts of the stroke link together into one powerful athletic movement phase. By working on one power circle at a time, the paddler can concentrate on one phase of the movement without losing its connection to power transmission. These circles can then become cues to help paddlers concentrate on one aspect of the stroke. For coaches this is a vital tool. On the water the cue “Power Circle #4” will prompt the paddler to think of a whole crucial movement structure, enabling good technique work to be practised all through every session. .

PHASE 3 (When ready to move on)

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Main Focus:

Tensegrity Second 10 Key Practices Boat movements Power Circles Power

This phase has a large conceptual learning element to it, as well as a re-emphasis of technique aspects. By this stage, the paddler has a good understanding of the mechanics of paddling and the interface with the water environment. He/she has a solid foundation in understanding how the body functions in terms of force generation, and how force and power can move through the body. This is the key to becoming a more effective paddler as far as technique is concerned. The paddler is developing into an athlete in the manner that they are thinking and approaching paddling.

Tensegrity The concept of ‘Tensegrity’ is now introduced in a more formal way, whereby the athlete is introduced to the inter-relationship and inter-dependency of body parts and muscle groups upon each other. The coach is a crucial part of helping the paddler understand this concept. For the paddler to move forward in the high level technical skill of kayak paddling, he/she must be able to understand that the body, kayak, paddle and water is an overall structure and there are movement of forces within that structure. The athlete must understand the importance of having a strong and solid structure or base upon which the trunk structure and therefore paddle must act. The athlete also needs to be aware of the interaction between the solid base support and the kayak, and the importance of transferring the forces from the paddle stroke through the body to the kayak in order to move forwards. The ability of the athlete to appreciate these concepts will influence how the athlete can incorporate the next phase of technique implementations. See Appendix 3 for full article on Tensegrity. Spending time on understanding this area is a vital part of raising the status of technique work in the mind of the athlete.

Boat Movements

The paddler should continue to work on being able to move the upper and lower body independently.

The rotation effect on the lower body and upper body should be emphasised

The paddler should work on correcting the movements in the boat that are contrary to its forward direction, and to become efficient in only using those

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muscle groups involved in driving the boat forward.

The paddler should be able to find support in the water to maximise the power transmission into forward boat movement

The paddler should be taught how to further correct rocking, snaking and bouncing to find the optimum forward power transmission.

Power: Combining an efficient smooth and gliding boat movement with transmission of explosive forces is perhaps the most demanding of the elements of good technique.

The paddler should be able to feel the explosive power of their uncoiling trunk and body driving the blade into water at the catch, and on though their body into the movement of the boat forwards.

For speed we need the body weight to move the boat using muscles like springs.

The strokes should overlap as a good runner’s strides overlap. The feel is of Swing Catch Swing in a fluent

but powerful overlapping motion that is efficient with energy and can maintain high speed. This is a dynamic movement and the paddler must be encouraged to be powerful in much of the paddling he or she does.

It will be important for the paddler to reach a speed where the boat lifts and glides more easily and this will not usually happen until stroke rates of 90 + are being maintained. Training sessions should recognise this opportunity to work on technique.

Maintaining good connections throughout the stroke is the only way of maximising the potential power and converting it into forward movement. In particular, from a powerful catch, it is easy for the paddler to lose the connection with their opposite hip, and for the power phase of the stroke to become shortened and boat movement forward reduced. To improve this paddlers should be taught:

To keep their body weight on the catch all through the stroke by keeping a good connection with their blade in the water.

To look for support to do this in the opposite side of the boat To rotate the bum on the seat round and across away from the catch to

compress the waterwall and squeeze the bum against the water With this support the paddler can then be more powerfully connected

with the catch throughout the stroke, and keep sliding the boat forward for longer.

It will be necessary for the paddler to tilt the whole boat/body structure slightly towards the catch side while doing this so that the whole structure is in fact still putting bodyweight on the paddle throughout the stroke.

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This can be seen very clearly in the paddling of Hollman, Laarsen, Kolganov, but is in evidence in most top paddlers at World Semifinals and above.

While working with the opposite hip/bum to achieve this support, the paddler will also be able to counter the torque of the paddling stroke with the pelvis, correcting any snaking into a forward gliding movement.(see section on boat movements), constantly looking for the optimum structure for maximum efficiency.

A second set of KEY PRACTICES concentrates the athlete a little more on precise technique, and further refines what has been undertaken to date. Further improvements should be seen to kayaking efficiency. Coaches should once again introduce each key practice before using.

Key Practices 11 – 20 11. Shoulder and shaft parallel – through power phase 12. Bent Shaft …long stroke – keep connected all through the stroke 13. Power Circles check 14. Accelerate the boat throughout the stroke 15. Powerful support - in the water 16. Rotate lower body horizontally 17. Compress the opposite side of boat to support the stroke 18. Rotate the upper body above shell 19. Push the shoulder forward from support in water 20. Glide the boat – equalize the torque

Each of these elements should be added one at a time and opportunities given to incorporate them into existing technique.

Blender and Scales programmes These are a useful approach by Imre Kemecsey using keys and practice on areas of technique in combination to build up the fluency and power of the stroke. As such they can be used at an earlier stage to link legs/rotation/catch etc together by concentrating on 20 strokes on each idea. Full progression to this stage requires an excellent understanding of the previously taught mechanics and tensegrity concept. The athlete should exhibit implementation of most of the basic aspects of technique, particularly at race speed. This stage continues the concepts of power circles to describe what the athlete is trying to achieve. Unless a certain level of understanding and body awareness is achieved, the effectiveness of this method is reduced. However, this different approach could also help an athlete overcome one technique aspect that he/she was unable to embrace previously, and this must be appreciated by the coach.

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With a good understanding of Power Circles the paddler can begin to practise them together to build up the whole movement pattern. Blender .Programme. This is used to ‘mix’ different circles together. It may start with two circles and concentrate on each with alternate strokes (e.g. circle #1 and circle #3 on alternate strokes). See appendix for examples of this Scales .programme. This is a limitless programme of different combinations where you go up the scales. The athlete can then come down them or use any order of circles to come up and then down (e.g. 2 strokes of #3, 2 x #1’ 2 x #4, 2 x #2, 2 x #5, 2 x #2, 2 x #4, 2 x #1, 2 x #3). See appendix for examples of this These methods of integrating all the circles together into the whole stroke are also an important step towards combining the psychological, neural and physiological aspects of technique together. The full implementation of good technique and the Power Circles is a long process which may take many years to fully achieve, and will need constant revision as the paddler progresses. The athlete can move onto the next stage once they have had a substantial amount of time to implement the earlier stages. Work on more complex and subtle technical aspects of finding the optimal combination of movements, tensions and compressions, and interaction between paddler, boat shell and the water will follow for those athletes. Imre Kemecsey’s material will provide support in this area, and other coach material and support will be given here. .

Key practices #3

21. Powerful legs – bicycle movement 22. Opposite hip is moving sideways and forward 23. Earlier body rotation 24. Lock the blade (straight arm) 25. Top arm-shoulder-trunk is rolling vigorously against the paddle 26. Swing ….Catch….Swing….Catch 27. Body Power into the catch 28. Lower arm remains straight all the way through the power stroke 29. The blade is compressing the boat into the waterwaIl -the boat is

pressing the blade back 30. The power lines remain straight all the time 31. The boat is gliding (seat and the body) to the locked blade and

moving past it 32. The lower body is rotating slightly toward the blade.

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Technique can never be perfect. If the paddler achieves a period of paddling “in the zone” when body and boat and water are working in harmony, then they will have achieved a high level of technical excellence, that they will hope to reproduce for longer periods building up to full race distances, in different conditions, and produce it on demand in key events. The paddler will always strive for this perfection in the face of changes in their body, water conditions, weather, psychological pressures etc

Technique is one of the main determinants of how fast your athlete will be able to paddle.

Every session must start with a warm up that includes physiological preparation of the body

o A cold body without good blood flow militates against good technical paddling

Every session must start with warm up of the neural connections between brain and muscles that means good coordination

o Kayak technique is highly technical and demands excellent coordination. If this is not prepared, then technique will be low in quality.

Every session must start with technical practices o Any difficult technical exercise needs practice before carrying it

out Every training session should have a technique element in it for

the paddler to work on o If the paddler does not practise, he/she will not improve

If good technique is not practised day in and day out, it will deteriorate and bad habits will form. It is the role of the coach to

Provide the stimulus and challenge of a desire to paddle technically well.

Provide the drills and practices and routines to enable paddlers to continuously work on improvement.

Developing a culture for working on technique:

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Work to raise the technical level of our athletes!