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drills [2019/04/25 19:45]
admin 		drills [2025/03/23 19:48] (current)
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-====== Drills ======+====== Drills ​on the water ======
  
-===== Stability =====+<WRAP indent>
  
-  - Paddle with eyes closed. Work up to 100 strokes. +Also check our [[:​stroke#​resources|stroke technique videos]] ​for more drill suggestions.
-  - Pause before the catch for a 3-count. +
-  - Paddle on one side. Work up to 100 strokes. +
-  - Do figure eights in the waves.+
  
-**Drills – Oscar Chaulpsky and Others**+===== Stability/​Balance =====
  
- \\  \\ -+  - **In The Dark. **Paddle with eyes closed. Work up to 100 strokes. 
 +  - **Pause. **Pause before the catch for a 3-count. 
 +  ​- ​**Single Side.** ​ Paddle on one side. Work up to 100 strokes. 
 +  - [[https://​youtu.be/​INtDYEBQQl4|No Paddle Drill]] 
 +  - **Figure Eights.** ​ Paddle in a figure eights in the waves. Work on paddling with a slow cadence to increase difficulty. 
 +  - **Leg flips.** ​ Put both legs over the same side of the ski. Place the blade in the water as the same side as your feet. Flip your feet to the other side of the boat. Repeat on the other side. 
 +  - **Sightseeing.** ​ Paddle looking left for 10 strokes, then paddle looking right for 10 strokes. Work up to 100. 
 +  - **One and Done.** ​ Take one stroke and glide until the boat stops, take the next stroke and so on. 
 +  - **More Drills and Videos** 
 +      - [[https://​www.paddler.nz/​resources-1|New Zealand Paddler]] scroll down to the balance drills and balance videos
  
-**Hello Brace**+----
  
-  -+===== Catch =====
  
-**Brace & use other hand to wave, etc.**+  - **One-hand catch.** ​ In a stationary boat get into your setup position, paused before the catch. Remove your lower hand from the shaft and practice planting your blade with only your upper hand. 
 +  - **Two-hand catch. **Same as the one-hand catch drill but grip the paddle shaft with both hands. Initiate the catch with the upper hand. 
 +  - **Weight-Transfer.** ​ Have a friend sit on your bow in shallow water. They will stabilize your boat. Submerge your blade in the perfect catch position. Your friend reaches under the water and holds the tip of your blade as you put your weight onto the blade. Have them resist your downward weight so you may feel what the catch should feel like. 
 +  - …
  
-  ​-+----
  
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=41m56s|One-hand catch]]** +===== Rotation =====
-  -+
  
-**Use upper hand**+  - **Straight Arm. **Paddle with both arms almost completely straight. Don't bend your elbows. Focus on keeping the paddle shaft parallel to your chest. 
 +  - **Knee Taps. **Rotate upper body until non-catch side elbow touches your non-catch side knee, then place catch in the water. 
 +  - [[https://​www.instagram.com/​p/​CR4-QvxAuKL/?​utm_source=ig_web_copy_link|Rotation Drill]]
  
-  ​-+----
  
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=42m12s|Two-hand catch]]** +===== Exit =====
-  -+
  
-**Rotate and then drop in**+  - **Exit. **Release power as blade reaches your hips and lift the blade out of the water with the back of your forearm. 
 +  - How far should you be taking paddle back? [[https://​www.instagram.com/​reel/​CRzyG_eAdT0/?​utm_source=ig_web_copy_link|Drill that helps answer this]]
  
-  ​-+----
  
-**Keep shaft parallel to chest**+===== Grip =====
  
-  -+  - **Grabbers.** ​ Open your upper hand on the drive. Looks like you are reaching forward to grab something in the air. Helps train a loser grip. 
 +  - **One Finger Drill.** ​ Hold the paddle shaft between your thumb to one finger. Paddle with no power. Good for overall formwork. 
 +  - ...
  
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=42m20s|Catch & Pull]]** +----
-  ​-+
  
-**Steps**+===== Efficiency =====
  
-  -+  - **Stroke Count.** ​ Mark off a short course of 50 to 100 meters. Count your strokes. Work to reduce your stroke count by perfecting your stroke. Another approach is to measure how far you can paddle in 50 strokes and work to increase your distance. 
 +  - …
  
-**Rotate**+----
  
-  -+<WRAP centeralign>​
  
-**Catch**+**Paddle Ballet with Clint Robinson**
  
-  -+{{vimeo>​779133174?​large}}
  
-**Pull**+</​WRAP>​
  
-  - +</WRAP>
- +
-**Only 30 cm** +
- +
-  - +
- +
-**Toes to knees** +
- +
-  - +
- +
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=43m42s|Top Hand]] ( his most important drill)** +
-  - +
- +
-**Top hand pulled in close to shoulder** +
- +
-  - +
- +
-**Look at top hand; not at blade in water** +
- +
-  - +
- +
-**Pull and brace back on the way to catch; repeat** +
- +
-  - +
- +
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=43m57s|Locked Elbow]] (brace drill)** +
-  - +
- +
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=44m37s|Shoulder]]** +
-  - +
- +
-**Braced back** +
- +
-  - +
- +
-**Look at shoulder** +
- +
-  - +
- +
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=45m12s|Core - Chest grabber]]** +
-  - +
- +
-**Hold shaft across chest - touching** +
- +
-  - +
- +
-**Paddle with core** +
- +
-  - +
- +
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=1h11m6s|Demo]]** +
-  - +
- +
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=1h11m36s|Paddling at default]]** +
-  - +
- +
-**Same as Core, but paddle out in front a little** +
- +
-  - +
- +
-**Look at shaft!** +
- +
-  - +
- +
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=45m59s|Core - Shaft watcher]]** +
-  - +
- +
-**Shaft a little out from chest** +
- +
-  - +
- +
-**Watch it; head down** \\ +
- +
-  - +
- +
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=46m4s|Leg Drive]]** +
-  - +
- +
-**Pull bottom forward and slide down bucket** +
- +
-  - +
- +
-**Don’t push into back of bucket** +
- +
-  - +
- +
-**Pull bum a millimeter away from back before push** +
- +
-  - +
- +
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=1h11m34s|Demo]]** +
-  - +
- +
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=47m56s|Exit]]** +
-  - +
- +
-**Take power off before left out** +
- +
-  - +
- +
-**Go for 0 splash** +
- +
-  - +
- +
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=1h11m31s|Demo]]** +
-  - +
- +
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=48m43s|Elbow to Knees]]** +
-  - +
- +
-**Touch elbow to before catch** +
- +
-  - +
- +
-**Slow motion ** +
- +
-  - +
- +
-**Pause when elbow touches knee** +
- +
-  - +
- +
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=1h11m30s|Demo]]** +
-  - +
- +
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=1h4m7s|Hurdler dril]]l** +
-  - +
- +
-**Do every time in water** +
- +
-  - +
- +
-**Both legs over one side** +
- +
-  - +
- +
-**Take short stroke on same side as legs and flips legs over to other side** +
- +
-  - +
- +
-**Put brake on in water so don’t move forward** +
- +
-  - +
- +
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=1h15m50s|Water mount for start]]** +
-  - +
- +
-**[[https://​youtu.be/​OLT0l2qf3AQ?​t=1h11m27s|Re-mount]]** +
-  - +
- +
-**[[https://​youtu.be/​I5SmK5OOWbU|Brace while changing paddle length]]****Other Drills** +
- +
-  - +
- +
-**One side paddle, 100 each side** +
- +
-  - +
- +
-**Eye’s closed** +
- +
-  - +
- +
-**Head left, right, center for certain number of strokes** +
- +
-  - +
- +
-**Pause before catch** +
- +
-  - +
- +
-**Slow motion paddling - hold recovery position for 3 seconds** +
- +
-  - +
- +
-**One finger drill: thumb to one finger no power paddle - perfect form ** +
- +
-  - +
- +
-**Open and close hands on each stroke to relax grip** ​ **Other Drills cont.** +
- +
-  - +
- +
-**Measure how far can go with 50 strokes** +
- +
-  - +
- +
-**Work to stay on wave** +
- +
-  - +
- +
-**Get HR down and rest** +
- +
-  - +
- +
-**Increase power over cadence (Oscar)** +
- +
-  - +
- +
-**Slow Mo’ Figure 8** +
- +
-  - +
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-**In progressively bigger waves** +
- +
-  - +
- +
-**Focus on form and stability** +
- +
-  - +
- +
-**From Nick** +
- +
-  - +
- +
-**Stroke ‘till stop** +
- +
-  - +
- +
-**Take one stroke** +
- +
-  - +
- +
-**Glide until totally stopped** +
- +
-  - +
- +
-**Take next stroke** +
- +
-  - +
- +
-**From Nick** +
- +
-  - +
- +
-**Dryland stroke breakdown** +
- +
-  - +
- +
-**Use dowel** +
- +
-  - +
- +
-**4 count** +
- +
-  - +
- +
-**Drive catch with upper shoulder** +
- +
-  - +
- +
-**Rotate** +
- +
-  - +
- +
-**Lift paddle out** +
- +
-  - +
- +
-**Reach forward with forward arm rotating further**+
  
  

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