Bow Rescues

The same knee lift motion is the foundation for bow rescues, where the rescue boat quickly maneuvers to a position perpendicular to the flipped boat. The upside down paddler reaches hands up on both sides, and scans from end to end for the bow of the rescuing boat. Once both hands have firm grasp of the bow, the position is similar to the hip snap practiced by the side of the pool.

The same knee lift motion is the foundation for bow rescues, where the rescue boat quickly maneuvers to a position perpendicular to the flipped boat. The upside down paddler reaches hands up on both sides, and scans from end to end for the bow of the rescuing boat. Once both hands have firm grasp of the bow, the position is similar to the hip snap practiced by the side of the pool.

In bow rescues, right the boat with a strong hip snap without lifting your head or pushing up with your arms. For the best bow rescue progression it is important to have three distinct phases to the bow rescue: head on bow, hips right boat, only then lift head.

This is a fairly common rescue method used in hazard-free whitewater, where an attentive friend or instructor can help you stay in your boat. With an aggressive instructor helping you, this technique can save many a swim. However, you must learn whitewater swimming, for your own comfort and safety.

Tip: rescuers, approach from the bow and take care to avoid directly hitting the hand since that could cause a nasty wrist or hand injury. Keep your head down!

Head down!

Lifting your head to breath is the most common ailment of bow rescues, braces, and rolls. You have to convince yourself of this! If the head comes up, the boat stays upside down.

Lifting your head to breath is the most common ailment of bow rescues, braces, and rolls. You have to convince yourself of this! If the head comes up, the boat stays upside down.

Don't rush to get air. It won't help. Instead, use your head to make effective moves, letting it be the last to clear the water. You can not lift the knee and keep your head down at the same time.

This counterintuitive motion involves flexibility and rarely used muscles. Allow plenty of time to practice it- some people learn it in one day, others work on it throughout a season.

Pick your Roll

Paddlers can be quite passionate about their own way of rolling, so don't let different explanations confuse you. Quality rolls have a lot in common. Rolling is a weird, counterintuitive motion, so don't worry if it takes a while to learn. The practice will help your balance!

There are actually two primary variations of rolling, with subtle differences. In one style of rolling, the C to C, you position your body and paddle perpendicular to the overturned boat before any righting action begins. In the other style of rolling, the sweep, the boat rotation occurs as the paddle sweeps to perpendicular.

Use the roll closest to what you first learned. Don't worry about which to do. Many paddlers learn one roll and gradually evolve to the other. There are other roll variations that work well and are strongly promoted by various instructors.

C to C
In the C to C, you position your body and paddle perpendicular to the boat before any righting action begins.
>arguably faster to articulate, easier to break into components.
>arguably requires more flexibility
>poor form rolls don’t work, look sloppy, leave paddler exposed

C to C Variation: the Front Deck Roll (not shown)
Finishing forward for protection and to keep profile low
Great roll, not as pure a body movement, and arguably a little harder to learn
Note: a few of these rolling images may take up to a minute to load, in order to bring you high quality instruction.

Sweep
In the "sweep", the boat rotation occurs as the paddle sweeps to perpendicular.
arguably what most people evolve to
>arguably faster
>arguably better for less flexible
>poor form rolls don’t work look sloppy leave padder exposed
>arguably better for wide, planing hull boats

Sweep Variation, the Back deck roll (not shown)
Arguably low profile helps (don’t have to raise body very high)
Some boats have a point of stability if you lean back in them
Requires a sit-up to complete
Arguably exposes your face and arms
Arguably = expect lots of varied opinions on these issues

TIP: You should be super comfortable with the wet exit, and smooth with the knee lift before you tackle rolling with a paddle!

Choose a roll: Sweep or C to C

Sweep Roll

On this kayak sweep roll we are going to focus on maintaining a flat and neutral blade so that it moves cleanly through the water, while we do the sweep and knee lift.

As you start this motion, minimize the force on the blade and bring the boat up with your hip snap. Pulling down on the paddle and lifting your head to breathe are the most common ailments of rolls and braces. You have to believe! If your head goes up for air, the boat stays upside down!

Finish your roll in a safe position! To avoid injury, keep the paddle shaft low and in front of your shoulders. Use smooth finesse rather than power.

Using the paddle

When you have mastered a smooth knee lift you‘re ready to get started with the paddle. It’s helpful to have a swim mask and nose plugs for this part of the learning process.

The set-up position

This is a protected forward tucked position, with the paddle held on the water along one side the boat. From the set-up, you’ll flip, and wait until your boat settles upside down. Many paddlers find that it is easier to learn this roll setting up on the right, with the left hand forward.

Hold the paddle delicately! If you hold it tight, this transfers stress into the rest of your body, and makes you more likely to "muscle" the roll. And muscling the roll is harder than using fluid technique!

Note: a few of these rolling images may take up to a minute to load, in order to bring you high quality instruction.

Upside down

Once you are upside down, you move the working blade in an arc near the surface. Keep the blade near the surface by leaving the tuck position, and rolling your torso and working blade out to the side.

On this roll we are going to focus on maintaining a flat and neutral blade so that it moves cleanly through the water, while we do the sweep and knee lift.

Ideally, you have an instructor who can tap the boat when you are ready for the next step.

As you start this motion, minimize the force on the blade and bring the boat up with your hip snap. Pulling down on the paddle and lifting your head to breathe are the most common ailments of rolls and braces. You have to believe! If your head goes up for air, the boat stays upside down!

The Finish Position

Finish your roll in a safe position! To avoid injury, keep the paddle shaft low and in front of your shoulders. Use smooth finesse rather than power.

In Phil's words from Kayaker's Edge Video:

I wait until my boat settles, with my forearms still on the edge of the boat. I push my hands into the air, getting my body closer to the surface. My back hand is at my side, by my hip. I initiate the movement by pushing the front hand away from the side of the boat, and begin to unwind my torso. I focus on my front blade traveling through the water, near the surface, as it sweeps in an arc away from the boat with little or no resistance. At the same time, using my knee I rotate the boat.

The paddle moves with my torso. I watch the blade. By rolling my right wrist back in one fluid motion, and bringing my hand to the shoulder, I minimize the pressure on the paddle.

I finish looking down my shaft at the blade. My torso is twisted slightly back.

Sweep Roll

• Set up Position: Control hand back paddle slightly forward, blade flat on water. Forearms against side of boat. Wait for cool air on hands before starting.
• Initiating motion of Sweep. Pushing the front shoulder out away from boat, no resistance on the blade. Back hand moves from set up to curled in by chin. By rolling wrist back bringing hand to the shoulder, you minimize the pressure on the paddle.
• Remember, it is a body, knee and torso motion... not the blade. No climbing angle reduces resistance away from boat, starts the push-footpegs lean back thing.
• Instructor holding body/head as much as possible. Traditional system of holding paddle has drawback that it encourages finding support from paddle blade.
• Recovery: Safe finishing position 3rd-4th quadrant. Looking down shaft.

C to C Roll

When you've mastered the torso and knee motion that rights the boat, you're ready to practice the roll. The essence of the C to C roll is the same motion. The curvature of the torso from one side of the kayak to the other rights the kayak from upside down. It is helpful to have a swim mask and nose plugs for this part of the learning process.

Note: a few of these rolling images may take up to a minute to load, in order to bring you high quality instruction.

The set-up position

This is a protected forward tucked position, with the paddle held on the water along one side the boat. From the set-up, you’ll flip, and wait until your boat settles upside down.

To start a roll, first get in the protected forward tucked position, called the set-up. Tuck tight. Place your paddle with the blade face up, and the shaft parallel to the left seam line. Your forearm will be on the side of the boat.

Hold the paddle delicately! If you hold it tight, this transfers stress into the rest of your body,and makes you more likely to "muscle" the roll. And muscling the roll is harder than using fluid technique!

Tip over

Once you are upside down, you move the working blade in an arc near the surface. Keep the blade near the surface by leaving the tuck position, and rolling your torso and working blade out to the side.

Your torso has to lead the arm motion. Any roll you do will rely on positioning the paddle with your torso more than your arms. Open up your body and arch your back to roll your torso out to the side. This gets you really wound up in the "first C".

Ideally, you have an instructor who can tap the boat when you are ready for the next step. The most common mistake is trying to take shortcuts, and not positioning the paddle correctly.

Knee Lift, right the boat

Then relax the knee that pulled you into the wind-up and rotate the boat up with your hip snap. Concentrate on minimizing the force on the blade.

As you start this motion, minimize the force on the blade and bring the boat up with your hip snap. Pulling down on the paddle and lifting your head to breathe are the most common ailments of rolls and braces. You have to believe! If your head goes up for air, the boat stays upside down!

Somehow this is a hard concept for us to remember underwater. Again: minimize the forceyou put on the blade. Instead of pulling the paddle down, think of sliding the boat under your upper body.

Finish position

Finish your roll in a safe position! To avoid injury, keep the paddle shaft low and in front of your shoulders. Use smooth finesse rather than power.

 

C to C Review, mental checklist

• Set up Position: Control hand forward, paddle directly to side, not reaching forward, blade flat on water. Forearms against side of boat. Wait for cool air on hands before starting.
• Going from Tuck to 1st C. Leave tuck and roll out to the side. Arch back for greater range of motion (see the blade) Back hand to position over butt crack, key on thumb dragging along the hull.
• Unwind from 1st C to 2nd C... body, knee and torso motion... not the blade. Drive your ear toward your opposite shoulder, and immediately contract the muscles on your rolling side, while lifting the knee. The other knees and foot remains relaxed, barely touching the pedals. Have instructor/friend hold your body/head as much as possible (rather than your paddle).
• Recovery Ribcage motion, and paddle centers over middle of boat, pulling inward.

Take it to the river

Once you have a roll, practice it hundreds of times on flat water. Don't rush. Decide deliberately to stay in your boat unless you know of specific hazard. Wait until you can feel cool air on your hands in the set-up position.

Go methodically through the rolling motion. On flat water you can practice reacting to the rushed sensation of an accidental flip by purposefully flipping at high speed or with only one hand on the shaft. Don't use your roll to get in over your head skill wise. Being in control is much more fun than counting fish!

Bombproofing Your Roll

You’ve got a great roll. It’s fairly effortless. You are almost 100 %. Of course, that stat is qualified by adding, “in the pools”. Although you’ve practiced all the drills to simulate combat situations, somehow that roll isn’t with you in the current. Instead there’s this sloppy, difficult roll that often requires more than one try, if it works at all! What can you do to keep the smooth roll with you when you hit the whitewater? Get rid of the fear. It is fear and not technique that is ruining your roll. There are some mental preparations that can help a lot. When I started boating my hero said that 90% of the sport is mental, that once a paddler gets a certain degree of skill, the rest of her progress depends on her head. I’ve found that statement to be fairly accurate. So, here are some mental and practical tips to ensure that you bring your good roll with you anywhere you go on the river.

First off, being underwater is part of our sport. Accept it. Mentally embrace that in the boating world of mere mortals like us, being up side down is to be expected. Not only is it OK to be underwater, you have to BELIEVE THAT IT’S FUN to be underwater. Yep, that’s the key! If you expect to be underwater and find yourself comfortable there, even in the rapids, then you’re roll will work as well as it does in the pools. (If these statements are causing your palms to sweat and your heartbeat to increase, then keep reading, this article will help you.)

There are several things that happen when you BELIEVE it’s fun to be underwater. Often, you are so relaxed about it that you never flip in the first place. If you do flip, you are so relaxed that you remain focused on rolling, and you do! And when you roll up, you are so relaxed and focused that you are balanced for the rest of the rapid. Wow! Wouldn’t that be nice?

How do you get there? By putting yourself there on purpose! “Arggghhh”, I hear you cringe. OK. Baby steps. The whole purpose of this practice is to desensitize you and reprogram fear into comfort. Find some deep current where you know you’ll roll up. Nothing challenging, just current. Have a friend there with the insurance of a bow rescue. The goal is to feel 100% confident that you are OK. Heck, even swimming here is fine, but you’d rather not use up your energy that way. So, here’s the plan. With lots of air, your goal is to flip in this current, AND JUST HANG OUT! (Safely of course.) What does the water feel like? Is it pushing you? Is it putting pressure on one of your blades? What’s the temperature? How is your body responding to the current? Perhaps open your eyes. Be curious! And then roll up.

OK, that curious exploration certainly was different. But it wasn’t bad. Why, it’s even interesting. Tell yourself, even out loud, that it’s OK to be underwater, maybe even FUN! Do this over and over and over. And then choose an squirlier spot. Your goal is to get so familiar and comfortable being up side down that you almost don’t even notice! Go to eddylines and playspots just to spend time up side down. Not only will your roll be with you in the rapids, but when you’re playing too. Spend time underwater in the deep feed out of wave trains. Gradually move to safe spots within rapids to flip and roll. It’s only through this desensitization process that fear is replaced with confidence.

Tune up your roll. Practice it often. Once one side is reliable, learn your other side. If you have rolls on both sides, use them equally. To get my “off-side” roll down I spent one summer purposely rolling on that side first. By the end of the summer it worked! And soon I wasn’t aware of which side I had used to roll, I was simply upright! And you will be too.

By Mary DeRiemer, host of River Runner's Edge, The Kayak Roll, Kayaker's Edge, Kayaker's Playbook DVD's and books.

We think there's nothing better than slipping into river time and returning to what is truly significant. It's very likely that you do too. Whether you are new to the sport, interested in making plateau breakthroughs, or wanting an exceptional wilderness or international trip, join us in reaching your destination. www.adventurekayaking.com

Focus for Rolling

Why do people kayak? The bottom line is that the experience is so enjoyable and meaningful that we want more! Kayaking can provide feelings of enjoyment, well-being and personal achievement. In order to have this kind of experience, these conditions must exist:

• The activity is completely voluntary.
• Your state of mind is open.
• The goal is clear and the feedback is immediate.
• There is a feeling of control over your actions in the environment, a sense that your personal competence is matched to the challenge, even though the outcome is uncertain. When I started boating my hero said that 90% of the sport is mental, that once a paddler gets a certain degree of skill, the rest depends on her head. I’ve found that statement to be fairly accurate. You’ve got a great roll in the pools. It’s effortless. Although you’ve practiced many drills to simulate combat, in current it isn’t there. Instead there’s a sloppy, difficult roll that often requires more than one try, if it works at all!

What is a roll anyway? It’s a movement. It’s a complicated movement but it isn’t hard. What can you do to keep the smooth roll with you when you hit whitewater? Finish the movement. It’s that simple. It is not enough to start it. 80% is not enough. YOU HAVE TO FINISH THE WHOLE MOVEMENT.

In combat your roll doesn’t fail, it’s that you fail to do your roll! As when, half way through the movement, you feel air on your cheek, and your head wants up. If you don’t do the roll movement 100%, start to finish, how can you expect to roll up?! It’s that clear.

Having a mantra that takes you to your finish position is invaluable. “Back hand to ear” is a common one to keep the back hand from punching. “Watch the blade” keeps the head from jerking up.

If, instead of saying your mantra and finishing the movement, you listen to your mind, you will fail to do your roll. It fills you with fear or panic and shouts, “Get up!” or “I don’t have enough air!” or “I’m not safe”. None of this commentary produces success. It does short circuit your roll movement and drives your instinct to GET UP!

So how do you stay focused? Fill your mind with mantras and the intention to finish every roll. That is the action you must take. Here are some exercises to clear your mind. This is a process called desensitization, intended to reprogram fear into comfort.

First off, being underwater is part of our sport. Accept it. Mentally embrace that in the kayaking world of mere mortals like us, being up-side-down is to be expected. It is OK to be underwater. If you expect to be underwater and find yourself comfortable there, even in the rapids you will roll.

Find some mellow place where you know you’ll roll up. Have a friend there with the insurance of a bow rescue. You want to feel 100% confident that you are OK. With lots of air, your nose plugs, a mask, whatever helps you feel comfortable, tuck, flip and stay under for a while.

Open your eyes. Look around. Be curious! What does the water feel like? Is it pushing you? Is it putting pressure on one of your blades? What’s the temperature? How is your body responding to the current? And then purposely do the whole roll movement, from start to finish.

This exploration is different. But it isn’t bad. Describe it as interesting, bubbley, green. Keep your adjectives in the physical realm. Don’t let your mind say it was scary or dangerous. Decide on a mantra that puts you at ease, like, “I have lots of air” or “I’m OK”.

Choose different places to practice being up-side-down. Your goal is to get comfortable everywhere. You want to get so familiar being under water that you almost don’t even notice! Hang around on mild eddy lines and at play spots. Spend time in deep, tail waves. Gradually move to safe spots within rapids. You are training your mind to stay clear and focusing on finishing your roll, no matter what. This desensitization process loosens your mind’s hold over you. Replace the chatter and fill your mind with intention.

Use your roll often. Once one side is reliable, learn your other side. You won’t lose your on-side roll! You’ll come away with two rolls! Use them equally. It IS mind over matter, so be sure your mind is trained to support you to finish every roll you start!

By Mary DeRiemer, host of River Runner's Edge, The Kayak Roll, Kayaker's Edge, Kayaker's Playbook DVD's and books.

We think there's nothing better than slipping into river time and returning to what is truly significant. It's very likely that you do too. Whether you are new to the sport, interested in making plateau breakthroughs, or wanting an exceptional wilderness or international trip, join us in reaching your destination. www.adventurekayaking.com

Roll Instructor Tips Part One

At some point in their paddling career, many kayakers find themselves in the position of teacher… faced with showing a friend (hopefully not significant other) how to roll. While this “buddy school of instruction” is less ideal than a trained and experienced instructor, it is sometimes necessary. Whether you are a neophyte instructor helping a friend, or an instructor seeking reminders, the following checklist should help you build a working teaching progression.

At some point in their paddling career, many kayakers find themselves in the position of teacher… faced with showing a friend (hopefully not significant other) how to roll. While this “buddy school of instruction” is less ideal than a trained and experienced instructor, it is sometimes necessary. Whether you are a neophyte instructor helping a friend, or an instructor seeking reminders, the following checklist should help you build a working teaching progression.

Roll Instruction Progression

First teach and review a wet exit prerequisite until the student is comfortable. Start with a distinct five step process:

Tuck, Tap three times (to slow the rush)
hands to cockpit at thighs, slide hands forward along rim to sprayskirt rip cord
Pull the rip cord forward and up
slide hands to along hips, push off boat
Stay tucked, push further back out of boat, let PDF find the surface

Bow rescue progression with distinct phases:

Tuck, tap 3 times
slide hands to bow and stern *
upon contact, bring bow in front pull head onto bow. Keep one shoulder in the water, pause and get a breath.
knee lift rights boat, only then lift head

Whitewater and coastal safety skills must be taught for safety, but also so the student develops comfort in their boat. A bow rescue is a handy way to avoid a swim, but it should only be used in pools and other hazard free learning situations so a student becomes comfortable with doing a wet exit when appropriate.

*A rescuing kayaker speeding in to offer a bow could do major damage if their impact hit directly on the hand or wrist. To help safeguard against this potential injury many teach to either have thumbs pointing out, or to have the arms a few inches from the boat to allow for a glancing blow rather than direct pinch. Rescuers should aim to slide from the bow into contact with the hand.

The knee Lift

Next, a student has to understand more about how rotating the boat upright is done by the knees. An efficient roll uses one knee at a time. Explain to the student:

1. If the student raises his head, it results in pulling on the wrong knee, which brings the boat back upside down

2. Point out which knee rights the boat. In order to do that, the student has to leave their head down.

3. Teach their entire body the motion… have them pinch their ear to the shoulder during the motion

4. Have them feel how the muscles stretch to the surface along one side of the ribcage, then contract in conjunction with the knee lift.

5. Show how only one knee can be activated in order to properly rotate the boat up. If a student is loose or in the boat, this can be a critical step. Explain outfitting again, and show how to pressure their feet. Teach difference between heel push (which lowers the knee from the deck) and toe push (which pressures the deck). This is especially important for bulkheads and foam foot bracing.

6. The next step of boat rotation practice is centering over the boat by sitting up slowly while keeping the head down. To exaggerate this centering have the hands slide across the lap area. Sitting up too quickly develops bad habits.

To teach how the boat rotations work, the instructor stands just less than waist deep to teach the boat rotations. When you help, you’ll find it best to stand behind your student. You can hold their lifejacket with one hand, and use your other hand to adjust or prompt their motions. For instance, with boat rotations, have your student pinch your hand between ear and shoulder. Alternatively, you can tap which knee they should be activating, and which side of their torso should contract.

It is not preferable, but a student can also learn the same motion on the side of a pool or a dock. If they must practice this way, have them imagine that their fingertips are resting on eggs that will break if they push too hard. Also, they should keep one shoulder or their face in the water, to avoid lifting torso and head. Be precise, because only perfect practice makes perfect.

These skills are demonstrated and explained in "The Kayak Roll", available now in DVD and VHS.

Rolling Instructor Tips Part Two

If you have assumed the role of teacher you have the future of kayaking in your hands. Students who learn proper technique and then practice it will be the kayakers who can optimize their time on the water but also teach proper technique to future students. In the last article we addressed the first three areas of instruction:

-Roll Instruction Progression

-Bow rescue progression with distinct phases

 

The knee Lift

In this article we will teach the steps for a low resistance twisting sweep roll. This is a safe and protected roll, because the torso stays near the surface and moves smoothly to an upright position. This roll protects your shoulder from injury by keeping your leading arm in front of your torso and by utilizing the large and powerful knee and torso muscles to right the boat. Because this roll is smooth, quick, and fluid, it works well in a variety of conditions from huge surf, to serious steeps. This roll works for many different body types, from the young and gumby-like, to those who are stiff, and not as flexible as they used to be. Some other rolls require a wind-up that can be a challenge in a deep wide boat. This roll technique starts the boat rotation immediately, so it excels with any boat design.

Other excellent rolling styles and teaching progressions exist, so if you know one, set it aside while you learn this roll. With an open mind you will be best able to learn this easy version of the kayak roll. In time, you’ll build on this foundation to incorporate your personal style. You’ll find this roll to be adaptable: you can finish at 90 degrees to the boat, // or scull forward to finish over the front deck. Focus on technique! Poor form rolls of any style don’t work as well, look sloppy, and leave the paddler exposed.

Sweep

In the "sweep", the boat rotation occurs as the paddle sweeps to perpendicular. Sequence:
1. Performing boat rotations from capsize to upright (see previous article)
2. The set-up position
3. The finish position
4. Direction of movement
5. Sweeping with no pressure
6. Twisting to the perfect finish
7. Putting it together, gradually going into deeper water
exposed

The Set-up position

The set-up position helps the student orient into a protected position. To curl into this position tuck the head and torso to the outside of the set-up thigh with forearms on the boat. Do not tuck directly forward because that position makes it more difficult to get your hands and blade into position above the surface. Tucking directly forward also keeps your torso from initiating the motion in the correct direction out away from the boat. The blade has to be on the water before the boat can roll, so once the entire paddle is in the air, place the forward blade on the water.

Hold the paddle lightly in both hands. Wiggling fingers will release a tight grip. A tight grip translates tension to the rest of your body making it more likely to pull the blade down, which will hurt the roll. A gentle grip is important.

To review, the set-up starts with your head to the side, with your forearms against the boat. The blade is floating on the water. Loosen the fingers and feel cool air on them before starting the sweep. Be patient. The set-up is the foundation for a roll that works, so perform it exactly!

The Finish Position

The finish position is the targeted position as the student comes out of the water. To assist in developing a smooth and resistance-free rolling motion, advising an exaggerated blade angle in the finish position is a good teaching tool. At the finish knuckles should be curled back to the roll-side shoulder with elbow forward.

Students and instructors alike will find the finish position as a good checkpoint to ensure the correct form has been used.

The finish position is also helpful with avoiding painful shoulder injuries. Shoulder injuries can occur by the instinctive action of lifting the head while pulling down and back on the paddle. In this position the shoulder is most vulnerable to muscle tears or shoulder dislocation. At the beginning of the roll the shoulder is well protected with the elbow in front of the chest. To keep the shoulder safe throughout the roll, twist the torso and watch the blade. Any shoulder pain is an indicator that something is wrong! Furthermore, to stay balanced hands should remain centered on the paddle shaft.

Here are the key points of the finish position:
• Torso twisted
• Look down the shaft
• Hands loose
• Knuckles curled back to shoulder and elbows thrust forward
• Hands centered on the paddle shaft

Starting movement in the correct direction

When upside down, the normal tendency is to pull down. But underwater, pulling down results in the paddle going to the bottom and heavy resistance on the blade. This illusion of support kills the roll.

Instead, use the torso to sweep the blade away in a wide arc. Think of the blade floating on the surface in the set-up, then slicing through the water to the finish.

You can practice a false sweep. This exercise may help the paddler relax and move the torso in the correct direction, while keeping the paddle gliding lightly near the surface.

Another useful drill is trying the starting motion from a right-side up position. This requires the instructor to hold the boat to keep it from capsizing.

Sweeping with no pressure

Effortless rolls are done with the blade angle neutral throughout the roll.

With your hands loose on the shaft, imagine letting the paddle blade float across the surface of the water.

A climbing blade angle causes many paddlers to muscle their rolls, finishing with a lot of pressure on the blade. This leads to a failed roll or a less desirable and exposed finish. Resistance on the blade causes a lifting of the head, which disengages the rolling knee.

Remember, effortless rolls are done with a gentle grip so the blade angle can stay neutral throughout the roll.

Rolling the knuckles back is an important step because it controls the blade angle.

Keep the back hand as a pivot while jutting the elbow forward. Remember to roll the knuckles back to the shoulder.

Pressure and resistance on the sweeping blade make it impossible to do an effortless roll. In an ideal roll there is no resistance because the backhand moves toward the shoulder immediately. The back arm takes a smooth continuous motion from setup to the finish position.

Right-side up, practice moving the back hand from the lap to the knuckles back, elbow forward finish position.

Twisting to the perfect finish

Twisting the torso to move the blade engages the knee that rolls the boat. Practice twisting from the finish forward to take the blade toward the foot.

The shaft is moving only because the body is twisting. This twisting motion moves the body and blade to the finish while maintaining pressure on the rolling knee.

Once capsized, when moving away from the set-up position, it is important to apply pressure only to the rolling knee. If both knees are pressuring the thigh braces, it can be very difficult to roll the kayak. Extending the torso out starts the pressure in the rolling knee, then twisting the torso finishes the boat rotation.

Putting it together, gradually going deeper into the water

When helping someone roll, the instructor must decide when to support the student out of the water. Support helps them relax and hear your instruction. However, it is also important for the student to practice the correct set-up position without assistance. They can then do false sweeps with no pressure on the blade.

Holding the paddle in such a way that a student becomes accustomed to using it to get upright can be counter-constructive. Rather, show the correct direction of movement and have it performed to satisfaction. A touch can indicate the correct direction, as can splashes on the water if the student can open her eyes under water.

Your student may experience more than one problem, but keep in mind they can focus on only one solution at a time. Your students tend to under-perform each motion, so it useful to over-exaggerate the goal. This strategy will help the student achieve the ideal. Noseplugs improve the comfort level and learning curve, and many instructors believe a facemask can help as well.

Be sure to give the student clear mental checkpoints (e.g., wait for cool air on their hands before leaving set-up). Often a student needs review of a drill previously covered. Frequently that means doing successive boat rotations for a reminder of which knee gets activated. When helping someone through any drill, be fanatical about keeping the pressure light on the paddle blade and the head down.

Teaching is challenging but it can be one of the most rewarding parts of teaching paddling!

Adapted from “The Kayak Roll!” which demonstrates and explains rolling for recreational paddlers. This major video collaboration captured the 90 years of rolling experience of author Kent Ford , Phil and Mary DeRiemer , and Dan Crandall.

Shoulder Dislocations in Kayaking

Shoulder dislocations are infrequent but are still the most common serious injury in kayaking. Most first time dislocations are related to poor form while performing a brace or a roll. To prevent this painful and hard to rehabilitate injury, keep your arms low and in front of your torso when performing a roll or brace. Slouching your back puts stress on the shoulder by reducing both boat stability and your rotation.

 

The weakest position for a shoulder:

 

 

 

 

This hitchhiking position is the weakest spot of the shoulder joint.

 

A better bracing position: elbows low, twisted to look at the blade.

Shoulder Maintenance

Balancing your muscle development is the guiding principle of preventative maintenance of your shoulders. Paddlers typically overdevelop some muscle groups, leaving other muscles underdeveloped. Underdeveloped muscles in the back and shoulders can lead to an injury.

Frequently these problems arise when the larger muscle groups (“the movers”) overpower the smaller ones (the stabilizers and rotator cuff). This can lead to shoulder dysfunction, so it is important to strengthen and work rotator cuff muscles to control excessive shoulder movement.

It is just as important to work the posterior shoulder and back muscles for the shoulder joint to work properly. Working the shoulder and back will strengthen the muscles that hold the scapula in the correct position, further reducing risk of injury.

The ugly injury of kayaking is shoulder dislocations, which typically happen from poor form rolling or bracing. More details are on the previous page.

The other common paddling injury for shoulders is impingement syndrome. This is much easier to rehab! To avoid or relieve impingement syndrome, a common complaint of paddlers, it is important to stretch the shoulder, utilize proper posture and strengthen the rotator cuff muscles. Impingement syndrome is a sharp stabbing pain on the front of the shoulder, about an inch down. This is often caused by poor shoulder positioning (slouching), poor flexibility, and poor rotator cuff control. On the bright side, impingement pain tends to respond quickly to physical therapy to remind your arm to settle lower in the shoulder (rather than hunched). Even without PT, you can do exercises to pull the shoulder lower, such as lightweight rowing, emphasizing drawing your shoulder blades together.

Heavy weight training can bypass working the stabilizing muscles, so it is important to perform the following exercises with very light resistance. Done daily, these exercises will strengthen and coordinate your paddling muscles. Consult a physician or physical therapist if pain accompanies any of these exercises.

These exercises strengthen the rotator cuff muscles, which help you both for preventing dislocations, rehabing after a dislocation, or reducing impingement problems. Start this exercise with your elbow at your side. If you feel painfree, move to the elevated positions. These positions strengthen the rotator cuff for paddling situations – but don’t push it.

 

Internal Rotation:

(use a stretchy sport band to provide a little more resistance.)

 

External rotation:

 

 

Internal Rotation elevated:

Strengthening the rotator cuff in this vulnerable position will also help prevent dislocations. Do not do this exercise if you feel pain!

 

 

External rotation elevated:

 

 

Rowing (very light weight):

Focus on pinching shoulder blades together in the last half of rowing motion

Do both with elbow at side and with elbow away from body.

 

 

These exercises strengthen interscapular muscles. Good for controlling the position of the scapula, and for posterior shoulder strength.

 

Lying down abduction with external rotation. (Finish Thumbs up)

 

 

 

Lying down abduction with internal rotation (Finish thumbs down)

 

 

These exercises help shoulder flexibility:

 

Doorway stretch

Vary hand and elbow position to get stretch in different areas of the chest.

 

 

 

Towel Stretch

To stretch internal rotation. Good to reduce impingement problems.

 

Shoulder excercises provided by Phil Rambo of Integrated Physical Therapy in Durango, CO. Thanks to Phil for rehabing my shoulder to 100% painfree function!

Bracing

The knee lift and torso motion is the basic concept behind the low and high brace, the defensive maneuvers that can help keep you rightside up. A brace requires pretty much paddle dexterity, so you should probably learn to roll first. A brace, improperly done, can put your shoulder at risk. So, many instructors prefer not to teach it unless they teach on cold water where swims are punishing.

The knee lift and torso motion is the basic concept behind the low and high brace, the defensive maneuvers that can help keep you rightside up. A brace requires pretty much paddle dexterity, so you should probably learn to roll first. A brace, improperly done, can put your shoulder at risk. So, many instructors prefer not to teach it unless they teach on cold water where swims are punishing.

Hint: It is harder to learn kayaking in cold water!

A common misconception is that leverage, getting your head up, and pressure on the blade are the keys to a good brace (or roll). This is all wrong! Easy braces require that you keep the shaft horizontal and slide the blade in close to the boat to make it easy to slide your weight over the boat. Move the blade inboard, closer to the boat, to help center your weight over the boat.

Low brace

You can learn the basics of the low brace sitting on the ground. For a low brace you will use the back, non-power face of the blade, so your elbows are directly above your hands. Tip up your boat (or imaginary boat) and then lift one knee while slapping the paddle blade on the water.

When you watch someone making a successful low brace it may appear that the paddle brings the boat right side up. This isn't quite right. The paddle offers only momentary support while your torso and knee motion rights the boat.

High Brace

You really shouldn’t work on this until you need it for sidesurfing. It is a low percentage move until you have lots of blade finesse and dexterity. Plus, it is risky for your shoulders.

A good high brace commits your body to the water, with your elbows low, and a minimum of force on your shoulders and blade. Your hands shouldn't move more than a couple inches from your shoulders. Your elbows should act like shocks, so keep the shaft low and in front of your shoulders. Use smooth finesse rather than power.

Overextension of your arms in an attempt to get more leverage makes rolls and braces harder, because it pulls your head and torso off center. Plus it exposes your arm and shoulder to injury. The safe finishing position for braces and rolls is with your elbows low and in close to your body. Don't worry if you don't save yourself with a brace or a roll. Equally important are good self rescue skills.

Safety Tip

If you have shoulder problems, seek experienced instruction to help you learn the roll and proper brace technique. If you don't have shoulder problems, seek experienced instruction to help you avoid shoulder problems.