BODY STROKES, BECAUSE THEY WORK!                                                                                                THE DRAGON BOAT STROKE BROKEN DOWN USING GATES

  • “Paddles ready”
  • Core set-up
  • Catch
  • Start of Gate 1
  • Mid-pull-through
  • After “1” before “2”
  • Finish
  • Position after Gate 1
  • Gate 2 start
  • Setting-up core
  • Position after Gate 2
  • Gate 3 start
  • Setting-up core
  • Position after Gate 3
  • Gate 4 start
  • Weight transfer
  • Position at Gate 4
  • Dynamic movement
  • Catch
  • Start of gate 1

  • Bottom arm slight bend
  • Extension through core
  • Offset hips
  • Positive paddle angle

  • Positive/neutral paddle angle
  • Maintain extension through core/arms

  • Body squares
  • Top arm points toward water for power and weight transfer

  • Top hand above gunwale
  • “Suitcase” bent bottom arm
  • Body past square

  • “Suitcase” bent bottom arm
  • Sitting “up”

  • Top hand behind top should
  • Top arm parallel to water
  • Squaring with core

  • Extension through core and arms
  • Positive angle

  • Positive/neutral paddle angle
  • Maintain extension through core/arms

  • Body projecting over water
  • Legs anchor

  • Offset hips
  • Legs anchor
  • Project and transfer weight through core

  • Hips and body square generating torque

  • Top hand over gunwale
  • Bottom hand/elbow off boat

  • Top hand on mid-spine in front
  • Continued twist/lateral aspect
  • Hips/core setting-up

  • Continued twist/lateral approach
  • “Attacking” catch with body (not hands)

  • Projection/pivot toward water
  • Maintain posture (not “bending” over water)
  • Offset hips
  • Legs anchor

  • Offset hips
  • Legs anchor
  • Project and transfer weight through core