Connection Drill on Land - from Jason

Had a chance to work with Jason today on getting on top of the paddle more.

In case you didn't read my previous post... The drill is... Paddler sits on a low wall or ledge. Brace feet against the feet of another friend or a wall. Gets in normal body position at the top of the stroke. Will focus on a strong, connected stroke, weight on top of the paddle with top arm. The Coach or a friend puts opposing pressure against your blade with their hand and full body weight behind that, they'll need to scoot along as you apply pressure. This person is playing the part of the 'wall of water' - and is there to spot you if you fall off the wall.)

We started with me holding out my "water side" arm and the coach clasping it - bodyposition is like that at the start of a stroke, hinged forward and rotated. Then I focused on getting a connection all the way through a "circle of power". This circle extends from the bottom of my water side foot, through my lower leg, upper leg, hip, lower back, middle back, upper back, shoulder, arm, wrist, to the hand the coach is clasping. Before I even begin to pull back, I establish that connection and circle all the way from the bottom of my foot, up to the coach's hand. If he can't feel it, I don't have an unbroken circle. Once I find the circle, I pull back, hinging backwards and derotating as in the stroke, to pull the coach towards me.

Once this drill feels good, we add a blade and my top arm in, and I focus on driving on top of the blade, down into the water. I should feel like I will fall out of the boat if the blade (and coach substituting as water) were not there to support me. I should practically lift myself off the seat with my blade - in a boat this would have the effect of transferring weight off the boat and onto the blade, assisting with glide and forward momentum.

Another isometric exercise Jason suggested is sitting forward on the top of a wall, and putting your blade up against the wall next to you, as you would have it in the power phase of your stroke. Focus on proper body position for where you would be in the stroke at that moment, look in a mirror, feel the isometric pressure of your blade against the wall. Sit further back to simulate the catch phase.