Want to develop a wicked stroke next season?
Getting stronger and fitter is a great start. But if you aren't addressing the physical demands of your stroke, you're missing an opportunity to make some serious gains.
Your training needs to support your technique.
So where do you start? Here are three priorities to grab on to this off-season.
- IDENTIFY THE STROKE COMPONENT THAT NEEDS WORK
Let's break it down. Your dragon boat stroke has five components:
- Setup and rotation
- Catch
- Pull
- Press
- Exit
Which one needs work?
Where are you losing power? Where are you struggling to get into position? What part of your stroke could be better?
You don't need to fix everything at once. You need to identify the areas that will make the biggest difference to your performance and get to work.
STOP GUESSING. IDENTIFY WHAT NEEDS TO IMPROVE.
That's how you start building a plan.
- DEVELOP THE MOBILITY YOUR STROKE REQUIRES
Here's something to think about. Can your body actually get into the positions your stroke demands?
If your rotation is restricted, it can limit your setup and reach. If you can't achieve the position at the catch, you're working around a physical limitation rather than developing the movement you need.
You cannot tell your body to move differently if it doesn't have the mobility to get there.
You need to develop the movement your stroke requires.
Choose exercises that address your limitations and help you access the positions you need to paddle.
Not random stretching. Not mobility exercises just because they look good.
TRAIN WITH PURPOSE. DEVELOP THE MOBILITY TO SUPPORT YOUR STROKE.
- BUILD THE STRENGTH TO EXECUTE
Mobility helps you get into position. Strength helps you control that position and apply force.
And if you want to develop more stroke power, you need to train the physical qualities that support it.
For dragon boat paddlers, rotational strength and rotational mobility are where your attention should be. Your stroke requires coordinated movement through your body to transfer force into the paddle.
Getting strong is great. But gaining strength to execute your stroke is better!
Because … as I have mentioned … there's a difference between lifting weights to get stronger in the gym and training to improve your paddling.
DON'T JUST TRAIN TO GET STRONGER. TRAIN TO DEVELOP YOUR STROKE POWER.
That's the objective.
PUT IT ALL TOGETHER
Your off-season training should have a purpose.
IDENTIFY. DEVELOP. STRENGTHEN.
- Identify the stroke component you need to improve.
- Develop the mobility to achieve the positions your stroke requires.
- Strengthen the movement patterns that allow you to execute those positions with force.
This is how you build on your gains instead of starting over every spring. Your work off the water should prepare you to do more on the water.
MAKE THIS OFF-SEASON COUNT!
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