Online Stroke Mechanics Land Training Camp

Please have the following available for each session:

• TheraBand for resisted movement and strengthening exercises.
• Paddle for sport-specific movement practice.
• Stool or chair at a height like your seated position in a dragon boat.
• Mirror, if possible, to observe body position and movement mechanics.
• Yoga mat, for sport-specific exercises.
• Foam yoga block for positioning and exercise variations.
• Erg, if available, but not required for additional sport-specific practice.

• Live coaching, discussion and Q&A.
• Demonstration videos illustrating stroke mechanics.
• Individual feedback on your movement during guided exercises.
• Sport-specific strengthening exercises targeting the kinetic chains in the stroke.
• Practical training you can continue between sessions.

Session 1 — Setup & Rotation

Establish the foundation of the stroke. Explore body position, alignment, reach and rotational mechanics to develop the movement patterns that support an effective stroke. This is the “load” part of the stroke execution equation.

Session 2 — The Catch

Examine the reach, positioning and blade-entry mechanics required to establish an effective connection with the water. Develop the body movement and blade control needed to lock into extension and land on the blade without compromising body position.

Session 3 — The Pull

Understand how rotation, body position and coordinated force contribute to the power phase. Train the sport-specific movement patterns that support an effective pull.

Session 4 — The Press

Learn the muscle sequence to fire for effective body mechanics that translate to the water. Strengthen the movement patterns that launch your stroke, de-rotating the body with oppositional power.

Session 5 — The Exit

Develop an understanding of a strong and dynamic finish to transition into the next stroke. Work on the movement control and coordination needed to propel you out of the water and to prepare for the setup.