Build your Team

The Makeup of a dragon Boat *

* Courtesy of The University of Toronto, Victoria College Dragon Boat Team

Paddling Basics*

Dragon boating is a full-body workout.  By no means are you just sitting up straight and paddling. 

There are six key parts to the dragon boat stroke.  When done properly, the boat flies.  When executed improperly, the boat feels sluggish and heavy. 

The six components are called: rotation/twist, extension/reach, catch, pull, exit, and recovery.

Rotation or Twist
Plant your feet against the strut in the boat so that you can engage your legs.  Engage your core muscles as you twist to turn your chest toward your partner. 

As you rotate, your outside hip moves forward and your back turns toward the shore.  This twist allows for maximum reach.

Extension or Reach
This position in the stroke is crucial to maximize the length of the stroke.  The position of the outside paddling arm is equivalent to pulling a bow and arrow.  The outside shoulder should be dropped slightly while extending forward. Your torso bends forward for additional extension.  The upper arm should rise up extending over the head.  The lower arm is fully extended and is almost locked at the elbow.  The paddle should be a few inches above the water before driving it into the water.

Catch
The catch phase is the most critical to the speed of the boat.  The catch is the moment the paddle blade first hits the water.  The top hand is held over the water. It then drives down on the paddle, while the outside arm is relaxed and fully extended.

Pull
Once the paddle is fully submerged or "buried,” the next part of the stroke is the pull phase.  The paddles should be pulled back directly parallel with the boat.  The top hand stabilizes the paddle as the bottom arm and back muscles pull back.  To use the back muscles effectively, the paddler sits up while pulling and continues to drive the paddle downward with the top hand.  Maximum power and endurance will come from using the larger muscles of the back, shoulder, and trunk rather than relying on your arm muscles.

Exit
At the end of the stroke, the paddle should exit the water no further than your hip.  Allowing the stroke to go past the hip results in the paddling blade being at an angle that would slow down the boat.  The outside arm bends slightly to allow the paddle to clear the water and then it is pushed or snapped forward for the next stroke.

Recovery
This part of the stroke is the rest phase when the muscles are not working as hard.  During recovery, the torso starts rotating and leaning forward to setup for another cycle of the stroke.

* Technique developed by the World Champion False Creek Racing Canoe Club, B.C.

There are some essential boat commands that you should become familiar with before racing.  Inside the boat, paddlers should be quiet and listen to your steersperson and/or drummer.  Pay attention to each command and do it!   It’s all about safety—for you, your team and the boats around you.

"Sit up!"
Sit up straight and get ready for the next command. Be attentive!   Be alert!

"Paddles Up!"
Be prepared to start paddling.  Get your paddle out over the water with your inside arm up above your head and your outside arm preparing to reach out.

"Sit Ready!" or "Ready, Ready!"
This is normally used at the start of a race.  When you hear this command, have your paddles out over the water or buried in the water. Your steersperson will let you know which starting position to use.  Keep your eyes in the boat and wait for the starting horn!

"Take it away!"
Start paddling.  Be sure to watch the pacers and stay in sync.  Keep on paddling—thou shall not stop until told to do so!

"Hold the boat!"
Immediately take your paddle and stick it vertically into the water so that the blade is completely buried in the water.  Keep holding it there until the boat comes to a complete halt.  Do not take your paddle out of the water until your steersperson says so!  

"Draw/Push!" "Crank/Pull/Pry!" (...and the list goes on)
When your steersperson is trying to steer and maneuver (i.e., repositioning at the start line), he/she may call upon the rest of the boat for help.  For example, "Right side draw, left side push!"   That means everyone on the right side paddles by drawing/pulling the water towards the boat.  The left side does just the opposite action of cranking/pushing/prying the water away from the boat.

"Back it up!"
Put the boat in reverse by paddling backward. Your terminators are now your pacers, so turn around and follow their lead.  It is still important to stay in sync.

“Brace the boat!” or "Feather the boat!"
Hold the paddle blade parallel to the water surface and spread the water like icing on a cake. This stabilizes the boat if the waves are choppy.  You use this command if people need to reposition themselves inside the boat.

"Up!"
During the race, your steersperson may shout this at you. You then will take up or increase your stroke rate.  Make sure you watch your pacers, so you don't get out of sync!

"Lengthen!"
When making the transition from the start to the race pace, you will lower your stroke rate and lengthen your stroke.  However, if your steersperson is yelling this at you in the middle of the race, it (usually) means reach a little further and dig a little deeper while keeping the same pace.

"Let it run!"
Three of the nicest words you’ll ever hear after a long practice session or at the end of a race.  It means to stop paddling and relax. Take time to admire the views on the Lac de Joux.

* Courtesy of The University of Toronto, Victoria College Dragon Boat Team