Greenland Kayak Balance Stool – Issiaveeraq qajaasarfik - DRILLS
Drills
UPDATE: No. 1 22/12/2020
I suggest that before you start working through the drills you read my previous post which describes the origins of the Balance Stool and the aim of these drills.
STAGE
1 - Set Up
Stand or sit in front of your mirror.
Place the paddle on the top of your head.
Position your hands so that they are equally spaced on the paddle shaft so that they form two right angles in your arms.
Angle A This is the angle between your forearm and your bicep. Angle A for Arm
Angle B This is the angle between and your body and your biceps. Angle B for Body
These are the two 90 degrees. Now swivel the shoulders forward and push the shaft forward away from
your head until a 45 deg angle is formed between your horizontal biceps and
your forearms. The two 90 deg angles A and B do not change. This now sets up 90 x 90 x
45 using both arms.
To go to the set up position pull the right shoulder blade all the way back to a comfortable position. This described as putting your shoulder blade into its back pocket. At the same time rotate the torso and hips. Do not change the form that you have created with your arms.
Pivot - An important part of the stroke is the formation of a pivot using the front hand before the catch and power phase. Try to go into the set up position whilst forming the pivot each time. Extend the left hand first as described below then raise the right hand. This is done in air time. If the front hand is lowered too early, power is lost and a low angle stroke is set up.
Lower and extend the left arm towards the mirror. Position the left hand so that when viewed in the mirror it is between your top lip and your nose. In the boat you should just be able to see the bow under your hand. Do not fully straighten your left arm. Providing the top arm still forms 90 x 90 x 45 this is the set up position. Repeat several times each side until this positioning becomes second nature whilst also working on your balance.
Use the 90 x 90 x 45 rule as a
default position. If you are not stable
in this position you are starting each stroke from a position of weakness. If
wobbling too much whilst working on other drills return to this position. Work
on the set up constantly so that you automatically set up the Pivot and start each stroke from here.
It should be a position of strength.
Points
to watch:
Top arm 90 x 90x 45
Shoulder blade pulled back under tension and in 'the back pocket'
Relaxed hand grip on paddle shaft fingers loose.
Lower
hand extended elbow down and not fully straightened. Loose hand on the
paddle shaft.
Look in
the mirror lower hand should line up somewhere around your top lip or nose.
Leg on
top hand side extended but not fully.
Hip on
this side pulled back.
Torso
rotated from the hips, waist and shoulders.
Knee
raised towards the elbow of the lower arm. Hip pulled forward.
Sit tall
through the top of your head, fight against the urge to slouch which is caused
by the heels being at the same height as your sitting bones.
Hold this position for a few minutes or five 'Yoga' breaths then relax and repeat on the other side.
Do not
attempt a stroke.
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| Tim Brabants setting up with 90 x 90 x 45 |
 |
| Another example of the set up showing the 45 deg from a side view. |
NOTE:
The 90 x
90 x 45 rule in these drills enables the position of the arms to be measured
and adjusted when viewed in the mirror. These angles may well vary as you
develop your own style according to what you find most comfortable and the
constraints of the type of boat you are paddling. For instance as you become
fatigued you may well see the elbows start to drop so Angle B decreases. Provided the elbows do not drop
too far this should not be a problem. However, if the elbows go high and start
to fly this would need to be corrected.
Drill
One – One handed Catch
Purpose: To get the feel of placing the
blade at the catch experiencing pressure from the top shoulder and elbow down the shaft
towards the opposite knee. This is done without using
rotation or pulling the top arm forward with the lower arm which results in a loss of angle A. This can be seen in the mirror because the top hand moves closer to your head.
Set up using the mirror and check your form
and angles, 90 x 90 x 45. Rotate fully, top hand and shoulder blade back,
lower hand forward.
Release lower hand completely, let the end of the
shaft drop naturally, plant blade using subtle pressure from the top shoulder and elbow putting a little pressure down the shaft. Repeat several times both sides.
Points to watch:
Try to reduce to a minimum any rotation of
the torso.
Watch for angle A being closed and your hand moving closer to your head
Plant the paddle/shaft in the crook of the
ankle.
Do not start a stroke.
Drill
Two – Two handed Catch
Purpose: As drill one, To get the feel of
placing the blade at the catch from the top shoulder and without using rotation
or pulling with the lower arm.
The same movement as drill two without
influence from the lower hand.
Set Up using the
mirror and check your angles. Rotate fully front
and back, top hand back, lower hand forward.
Catch using top shoulder, rotate and drop.
Pressure down the shaft, lean on the power blade.
Repeat several times each side.
Points to watch:
The same as drill one.
Constantly check top arm to maintain 90 x
90 x 45, movement comes from the shoulder.
Do not lose Angle A
Top hand should keep the same distance from
your head though out the drill.
Repeat several times each side, do not
attempt a stroke.
Drill
Three – Catch & Pull
Purpose: To complete a full catch working on the points of drills one and two
Set Up using the mirror and check your
angles 90 x 90 x 45. Rotate fully forward and back, top hand and shoulder blade back, lower
hand forward.
As per drill two plant the catch using the
top shoulder and elbow, minimise rotation of the torso drop the end of the shaft towards
the crook of the ankle. Pressure down the shaft, lean on the power blade.
Pull through to just 30cm
Low brace back using the stroke arm, keep
hand low and close to the board as if doing a back paddle. Feel the stroke hand
pushing the top hand to the rear so each hand works together and not
independently.
Set up as before and pull 30cm
Repeat several times each side
Points to watch:
All as drill one and two.
Keep both elbows down
Only pull 30 cm, this is not a stroke
drill. The bottom of the shaft should not pass your knee on the stroke side.
Feel as if you are planting the whole blade
by the completion of the drill
 |
| Rachel Schofield (Cawthorn) shows just how far forward you can place the Catch. |
Drill
four – Top Hand
Purpose: to programme the brain not to push
with the top hand. This is poor technique which encourages the paddle shaft to
go through the vertical position (viewed from the side ) and into the negative
power phase.
This is a drill, you will obviously never
paddle like this.
Set Up including the Pivot using the mirror and check your form
and angles. 90 x 90 x 45
Look at top hand continuously.
‘Rotate and drop’ as in drill three
Maintain the posture of top hand which only
moves forward with the rotation of the body. Do not lose angle A or your 45 deg angle
Low brace back, set up and repeat several
times both sides.
Points to watch:
Look at top hand throughout the drill and
NOT the blade.
Do not let the top hand over rotate passed
the centre line of the boat
Drill
five – Locked elbows
Purpose – To get the feel of using the core
muscles for rotation and to minimise the use of the arms.
Set Up using the mirror and check your
angles. 90 x 90 x 45 but with no top or lower arm so that the shaft is
horizontal across your chest. Angle B will try to close.
Rotate fully back and then forward on each side,
maintain the position of both the top and lower arms rotating only with the
core.
Set up and repeat several times both sides.
Look in the mirror throughout this drill to check your posture.
Points to watch:
Sit upright lift your chest, try not to
slouch. If you are feeling tension in the hips consider adding some exercises
to loosen your hip aductors.
Maintain the position of your arms, all the
movement comes from the core.
Do not be concerned with moving the legs.
It is only possible to focus fully on a
small number of movements at one time until the drills have become second
nature.
There is no footrest on the Balance Board. In a closed cockpit kayak it is easy for the legs to become passive. Rotation of the torso is then minimal and the stroke becomes less effective. It is important for the legs to be dynamic thus increasing the efficiency of the transfer of power from the arms through the torso to the footrest. To incorporate this into a drill the use of the legs needs to be over emphasised by a full opening and stretching of the legs during the drill. A footrest would inhibit this and the leg movement could once again become hidden.
Drill
Six – Core strength
Purpose : To emphasise and strengthen the
core muscles.
Place the shaft parallel to the chest.
Drop the elbows and pull the shaft back so
that it is against the upper part of your chest.
Depending on your flexibility this will
probably put your body under quite a bit of tension.
Rotate forward and back to a comfortable
limit.
Cycle through a short paddle stroke whilst
keeping the shaft pulled back and across your chest.
Your first attempts at this drill will
probably produce a limited range of movement. This range will increase with
training.
The blade should only move through the
movement of the core muscles.
Whilst cycling through the stroke start to
gently extend the legs as if pushing onto the footrest.
Repeat several times on both sides.
Points to watch:
Cycle your legs in sync with your arms.
Knee up on the stroke side at the start of the stroke this knee then drops during the stroke and comes back
up as the shaft moves forward again.
Concentrate on one side only if this proves
too much to think about. Revert to both sides when your brain is in sync.
Try to also start using your hips as this
will aid rotation.
Your hip rotates back on the stroke side
and forward on the opposite side.
Your heels should sliding up and down the
board so wearing socks might be useful.
Be aware of any pain under the shoulder
blades when first attempting this drill.
Do not overdo this drill. Limit the number of reps at first and increase the number gradually.
Drill
Seven – Paddling in default
Purpose: To combine and develop the
movements of drills five and six working
on the core/ trunk muscles and increasing the use of the legs.
Set up with the paddle shaft just forward
but across your chest as per drill five.
Rotate back and to the rear with a relaxed
set up keeping the elbows down.
Drop the shaft with a partial catch and go
through a relaxed paddle stroke whilst maintaining the shaft parallel to your
chest.
The blade should only move through the
movement of the core muscles until you reach the recovery phase of the stroke.
Whilst going through the paddle stroke the
legs should be fully extended
Repeat several times on both sides.
Points to watch:
This is a development of drills five and
six only, it is not meant to replicate a stroke.
Keep your elbows down.
Make sure you are getting maximum leg
movement
Use your hips as per drill six
Do not concentrate on the catch phase too
much, just drop the paddle slightly.
Drill
Eight – Leg Drive
Purpose – To really emphasise the use of
the legs and to work on full extension at the hips.
Set Up using the mirror and check your
angles as per stage 1. Rotate fully, top hand back, lower hand forward.
Go through the catch phase using all the
principles used in the previous drills.
Pause
Initiate the power phase using just
rotation. Ensure the leg fully extends and drive pressure into the hip. Pull
the hip back to fully work the hip joint.
Push the opposite hip forward
Pause and feel the tension in both hips
Leave the paddle shaft down and return to
the start of the power phase on the same side using a back brace/stroke. The
elbow on this side should be down.
The return stroke pushes the other hand
back using torso rotation.
Bring the stroke side knee back up at the
same time.
You should now be back in the catch
position as per drill two.
Repeat several times staying on one side before switching to the opposite side.
Points to watch:
Do not
rush this drill
Think
about the power phase as you concentrate on the leg drive
Rotate
the hips and feel the tension
Watch
that the top arm does not extend.
Drill
Nine – Shoulder
Purpose: To programme the shoulder and shoulder blade to fully
return to the rear at the end of the stroke. Remember shoulder blade into the back pocket.
This is to maximise rotation and create tension at the start of the next stroke.
Set Up using the mirror and check your
angles. Rotate fully, top hand back, lower hand forward.
Look at and focus on the top shoulder
whilst carrying out drill Eight look at the shoulder and NOT the blade.
Try to over emphasise the top shoulder to
return fully to the rear and feel tension in the shoulder joint and Rotator Cuff mucles.
Low brace back to the catch position, set
up and repeat several times both sides. Look at the top shoulder on the stroke
side throughout the drill.
Repeat several times on both sides.
Points to watch:
You will not have a horizon whilst doing
this drill so you will have to use all your other senses to balance.
If you do capsize use the paddle shaft as
support and not your hands.
A note on shoulders
Both the catch and this drill require a
flexible shoulder.
Shoulder injuries in paddling occur far too
often most often in the Rotator Cuff muscles.
I strongly recommend that all paddlers
should work on strengthening their Rotator Cuff Muscles and regularly use a set of Indian Clubs.
Indian Clubs are a completely different
subject in their own right with lots of information on the net.
Drill
Ten – Exit and Recovery
Purpose: To reduce the tendency to exit
past the hip and to complete the power phase of the stroke as far forward as
possible and soon after the shaft passes the vertical point when viewed from the
side.
Set Up using the mirror and check your
angles. Rotate fully, top hand back, lower hand forward.
Go through the catch and pull phase as per
drill number three.
This time pull and power the blade back as
far as the knee.
Exit the blade by just lifting it out of
the water with the back of the hand facing to the rear and keeping the elbow
low..
Low brace back and repeat several times on
each side.
Points to watch:
Do not rush this drill
By the time you reach this stage all the
other drills should be embedded.
Do not complete the stroke, stop just
before the set up position as per stage 1
Make sure that your stroke elbow is down,
the back of the hand faces to the rear and there is space under the arm between
your bicep and rib cage.
Concentrate on a good catch and carry out
all your work in front of the knee.
You will probably still find yourself
lifting the paddle out by your hip so concentrate on working further forward.
Drill
Eleven – Put it all together
Purpose: Using all the drills to
paddle smoothly and maintain posture.
Set Up using the mirror and check your
angles.
Go through the catch and pull phase as per
drill number three.
Pull and power the blade back as far as the
knee.
Exit the blade by just lifting it out of
the water with the back of the hand facing to the rear and keeping the elbow
low..
Recover back to the set up position as per
stage 1
Repeat this once the other side and then
once more on this side.
PAUSE
You should now have completed three stroke
cycles and be set up on the other side.
Once again repeat THREE stroke cycles
PAUSE
You should now be back at your original
starting position, this is one full cycle.
Repeat this cycle as many times as you wish
using all the drills you have learned.
Drill Twelve - Three strokes drill finishing with extended rotation.
Purpose: A development of Drill Eleven to further work on balance and rotation.
Cycle through drill eleven and pause after the third stroke. Rotate further across the board and touch the outside of the opposite foot with the power end of the paddle shaft. Repeat on the opposite side.
NOTE
For further information on purchasing a Balance Stool or to book a Zoom Class please email me at:
jamesmpigdon@gmail.com
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