Rambos Locker Ocean Sports Video Blog

Most of us would remember Robyn Singh originally from the Gold Coast, Australia having paddled here for the last 17 years and reaching elite levels with her crews. Robyn is now living and coaching in Hawaii and recently recorded this video about Paddling from the Core. This video and the following article ties in nicely with a paddling technique "power circle focus" that i have been practicing over the last 2 weeks. The "power circle focus" is about engaging the heels, knee, hips, back, shoulders, elbow, wrist and then the planted paddle (completing the "circle") in the correct order to achieve maximum power transfer from the paddle through the "body power circle", to the hull. When you get this right, your feel for the water and the transfer of power to the hull will result in faster canoe speed and efficiency and we all could do with more of that.

I will cover more of the "Power Circle Focus" in a follow up post.

Cheers Rambo

Here's the Video from Richard Ambo of the Honolulu Advertiser.

Click To Play

BASIC EXERCISES TO ADD TO YOUR REPERTOIRE

Trevor Spring, a personal trainer from Adapt Fitness who works with Singh and helps train her paddlers, suggested three basic exercises that can be done three times a week, preferably before you paddle: A squat with side bend, a forward lunge with a side bend, and a backward lunge with a high kick on the return.

Before you start, Spring recommends you loosen up with a brief warm-up. Easy trunk twists, side lunges and high kicks are a good start. You want to get the blood flowing.

# For the squat, stand with your feet apart, shoulder width, and your arms opened wide and parallel to the ground, palms open. Keep your back flat, not bent, shoulders back, chest out and your butt over your heels. Suck in your tummy when you squat, twisting to one side as you go down. The finished position for each repetition should find your lower hand near your foot and your upper hand reaching skyward. Aim for 10 repetitions on each side.

# The forward lunge begins with you standing in split stance — one foot forward, the other at the back. You alternate for each side you train. Again, your arms should be outstretched, parallel to the ground, palms open. As you lunge, twist your trunk toward the side that's lunging, finishing with your lower hand near your foot and your upper hand reaching skyward. Aim for 10 to 20 repetitions per side.

# The backward lunge is a bit more dynamic. Stand with feet apart, step back in a reverse lunge, then step forward and kick your leg up as high as you can. Touch your foot with your opposite hand, then bring your leg backward into a lunge. Aim for 10 to 12 repetitions per side.

Labels: training techniques