Kirby Mark who has been paddling for a few years made some compilation of guidelines and pointers to the dragon boat strokes to improve your technique. Lots of paddlers give thanks to Kirby Mark for assembling this useful information for them.

This comprehensive information has been based on the many aspects of Dragon Boat and Outrigger training and racing with documentation readily available for sports like canoeing, kayaking and for general fitness. This post is a bit focused on Outrigger Canoeing or Dragon Boating. The overall objective is to define the general training principles for similar sports that you can relate to a precise scheme to efficiently improve and enhance paddling performance.

The optimum paddling style creates a big controversy circulating around Hong Kong which implied more ambiguity. Dragon Boat technique usually originates from the most forms of paddling like kayaking, marathon canoeing, outrigger or rowing. The C1 canoeing is most closely related to dragon boating or outrigger canoeing which contains similar pattern of movement according to the large amount of research data which made available on this particular stroke for useful comparison.

A good paddling technique is base on the emphasis on the forward stroke wherein you apply power in the water in front of your body. Though this technique may sound so simple, you still need to learn complex series of movements to effectively execute the required movements for this kind of stroke. You basically need to understand the components of different stroke technique to analyze accurately your paddling style.

Here are the four phases in the forward stroke:

• The Catch means anchoring the blade
• The Compression which is the power phase
• The Finish means of getting out of the water
• The Recovery means of getting forward to a ready position

Variations in one or in every phase of stroke are resulted from the characteristics on the different style or from person to person depending on his body size and stature which can give the team an advantage on the different physical curbs of each sit position. It is also important that one must understands that as the stroke rating increases and stroke length decreases, the style changes.

To achieve a perfect and complete stroke one must be seen as a cooperative product of its parts performed in unified motion. Understanding the components of each stroke intimately and how it will affect your performance is what the paddlers must possess. It will be easier to analyze the different technique if you isolate yourself from the disposition of the paddle in relation to the boat and tracking key reference points on your body such as wrist, elbow and the shoulder.

Some teams that emphasize stroke rate might put their strongest members in the front to set the stroke rate for the team. Others that emphasize the mechanical science of propulsion put their strongest members in the back to deal with water resistance. There are also those who theorize on the centre of gravity of the boat and the best lineup to lower the centre of gravity. Whatever the lineup, there is a rationale for it. Yet, basic execution, including flawless strokes and synchrony, is the most important part of competitive dragon boating.

A dragon boat race course could be 200m, 500m or longer. The question we ask is how much endurance and strength your teammates have? This is a key factor to determining whether your team can sustain multiple heats and beat a close rival at the right moment putting you in the final race. This is where physical conditioning plays a role in addition to on-water practice. Your team also needs to carefully plan the conditioning exercises not only to build your strength and cardiovascular capacity but also stimulate the muscle movements, breathing pattern and heart rates during a race. In the weeks leading to a race, it is important to tailor your exercises to your team stroke energy. Common stroke strategies begin with a launch sequence.

The launch sequence generally includes a couple of short strokes (normal sweep range), followed by 3 or 4 regular strokes and then by a series of ultra fast, short strokes.

After this launch sequence, some common stroke series used in races are:-
1) Incrementing stroke speed every 25-30 seconds
2) Alternating slow and fast strokes
3) Keeping stroke speed constant but varying the pressure applied to the paddles every 15-20 strokes. For instance, alternate 20 regular strokes with 20 high-pressured strokes
4) A combination of the (2) and (3) as above.

Many teams also have a finish series. which is a series of ultra fast strokes in the last 50-100 metres.

In the next few days I will break down each sequence in more detail and explain the technical background behind why these are important for a race.