Rotating from the hips allows paddlers to apply leverage and deliver maximum pull through the water. Twisting the upper body instead of using the arms utilises stronger muscle groups and minimises fatigue. This reach and twist motion requires flexibility. Locking the lower body and arms also results in less rocking of the canoe creating a consistent streamlined hull. Paddlers should maintain a straight line up the spine, twisting around this plane, with heads up and all in a row. The optimum degree of lean (forward) is influenced by the paddler. Smaller paddlers may use a dynamic approach where they lean forward a little (10-30 degrees) at the start of the stroke to increase reach and then straighten during the stroke to provide power. Others should focus on a static approach with minimum lean and no forward/backward body movement. Inappropriate lean increases lower back stress and should never be excessive, larger paddlers should always adopt a static style.
Paddling technique is continually under review and development. Consequently there are a wide range of differing ideas about what constitutes good technique, however everyone agrees that all paddlers in a canoe should have the same technique. The following Paddling Phases can be used as a general guide.
Set Up Phase
The stroke commences.- Maximum reach and twist with the paddle blade just out of the water.
- Paddle blade perpendicular to canoe hull.
- Lower hand around 1 hand width from the start of the blade face.
- Top hand should not be outside the canoe.
- Bottom arm with minimal bend and locked.
- Top arm slightly bent and locked.
- Leading leg (paddle side) extended and firmly planted. Offside leg bent under the seat.
- Both legs (knees) braced against canoe to lock the paddler in.
- Straight back, possibly a small forward lean.
- Head up.
- Basically your arms and shoulders should form a "big C".
Entry Phase
Plant the blade. Push the blade cleanly into the water.- Everyone at the same time.
- Drop bottom shoulder to move arms down and drive the full blade into the water up to the neck.
- Strive for a clean entry (no plonking) by maintaining the paddle perpendicular to the canoe and entering the water at the speed (horizontal paddle movement) of the canoe.
- At this stage you are not pulling the canoe just getting the blade planted.
Catch Phase
This phase commences once the full blade is in the water and can be considered as the preparation for the power phase. It delivers lift to the canoe and minimises drag on the canoe. Pull the canoe through the water.- Start body rotation and apply pressure to the top hand, this moves the canoe forward and creates lift.
- The paddle shaft moves toward the vertical and becomes fully anchored.
Power Phase
The blade is now aligned with the maximum surface area and the canoe is ready to absorb the surge of power. Pull with power.
- Drive with the extended leg.
- Rotate with locked arms.
- Straighten upper body.
- Focus on pulling the canoe through the water creating a power surge.
Exit Phase
This phase occurs once the blade reaches the mid-thigh to hip. Leaving the blade in the water past this point increases drag.- Everyone at the same time.
- Rotation is complete and the blade is quickly removed from the water by rolling the shoulders to lift the bottom and drop the top hand.
- Some bend naturally occurs in the the bottom arm at this stage.
- There should be no power applied, focus on getting the blade clear of the water.
Recovery Phase
Return the paddle to the Set Up Phase.- Relax and recover.
- Twist top wrist to feather the blade over the water.
- Rotate back to the set up position, straightening the bottom arm.
- Keep bottom hand travel parallel and just off the canoe side.
