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Figure 2: Heels on Rib.

Depending on the height of the paddler, the first rib or the one ahead of it will be used. It is important that paddlers position their feet so that they can push firmly with the feet at the beginning, or top, of each stroke. The push with the feet works in conjunction with the pull phase of the stroke to propel the boat forward and create power and boat speed (see Figure 2).

      Note: Some paddlers push with two feet and some tuck the inside leg back. The most important factor is that the paddler can push solidly and create sufficient resistance.

      Remember: The most important factors with respect to establishing a solid base of support in a dragon boat are: First, that three points of contact — pulling side hip, buttocks, and feet — are in a solid, static position as far away from the centre of the boat as possible, and second, that the body weight is distributed over these three points of contact and the paddler is not “sitting” in the boat.

       Holding the Paddle

      There are three parts to the paddle: the top of the paddle that is often shaped like a “T” and, therefore, called the T-grip; the shaft or middle part of the paddle; and the blade of the paddle, of which the bottom, wider portion goes in the water.

The top hand holds the T-grip with a comfortable grip (see Figure 3). There is no need to hold it too tightly or the paddler may get hand cramps. The bottom hand grips the shaft of the paddle a half of a fist, approximately one inch, above the blade portion of the paddle. The bottom hand should not be directly on top of the blade as there must be space between the top of the blade and the bottom hand (see Figure 4). The most effective point to create force with a paddle is at the direct midpoint as measured from the paddle tip to the top of the T-grip. Marking this point with a piece of tape can help, particularly for beginners. Tape can also be used to prevent the bottom hand slipping or sliding up the shaft of the paddle. Some people who are concerned about this movement wear gloves but most world-level paddlers believe that gloves restrict the ability to “feel” the water and only wear gloves in very cold water conditions.

Figure 3 (left): Top Hand Position. Figure 4 (right): Bottom Hand Position.

       Choosing a Paddle

      The basic size for dragon boat paddles is 116 centimetres (46 inches). As individuals commit to the sport, they will likely want to invest in a personal paddle. When choosing to purchase a paddle, they will consider whether they want a wooden paddle, a fibreglass paddle, or a lighter, more durable paddle made of carbon fibre. Most high-performance paddlers choose the lighter carbon-fibre paddles; however, these are more expensive. Individuals also need to consider correct paddle size as the standard length is not appropriate for many paddlers.

To determine the proper dragon boat paddle size, turn the paddle upside down while seated in the boat (see Figure 5). The T-grip portion of the paddle should be closest to the water. With the bottom hand holding the paddle one hand length from the blade, extend the bottom arm to the forward “catch” position, as shown in Figure 5. The top of the T-grip should barely touch the water. Paddlers should try this before ordering their paddles to help determine a proper size because some paddles, once ordered, cannot be made any longer. Some people who move around to different positions in the boat purchase adjustable paddles. Differences in paddle size requirements depend on the position you are in the boat. In the front of the boat, in particular, a paddler needs a shorter paddle because of the bow wave.

Figure 5: Extension Position.

      1. TOP (FRONT) OF THE STROKE

       Core/Hip Rotation

      This part of the technique helps paddlers achieve maximum reach and extends the length of the stroke. Longer strokes generally increase boat speed.

Rotation is started as the outside (pulling side) hip pushes forward toward the front of the boat and the gunwale side leg is pushed forward by the hip motion. The hip on the inside of the boat (closest to middle of the boat) will, at the same time, move slightly back. This movement causes the core/ midsections of paddlers to rotate forward so that their backs turn on an angle toward the gunwale (see Figure 6).

Next, the gunwale side shoulder turns forwards and the top arm shoulder moves backward (see Figure 7).

      The head and neck must remain facing forward and must not rotate with the body.

Figure 6: Hips Rotating.

Figure 7: Early Rotation.

Figure 8: Full Rotation.

At full rotation, the paddler’s back is angled facing the gunwale side of the boat while the midsection and stomach are angled to face the middle of the boat. As much as possible, the shoulders are “stacked” with the top shoulder over the bottom shoulder (see Figure 8).

       Arm Extension

To complete the front part of the stroke, the paddler

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