The Forward Stroke
Photos Steve West / Harvie Allison
Extract from Paddlers Guide to Outrigger CanoeingTo Purchase On-Line
The most powerful muscles used in the va`a paddling stroke are your back and shoulders, particularly the fan-shaped latissimus dorsi, the erector muscles running along the spine, and the deltoids and trapezius muscles of the shoulder. The smaller muscles of the arm such as the biceps and triceps are used predominantly in the initial pull phase of the stroke, with the greater portion of labour and power ultimately been transferred by torque created by twisting around the spine with the larger muscle groups. This is especially true when using a single bend paddle and the correct technique to match.
Key Phases of the Forward Stroke
The key components of the forward stoke can be broken up into 6 distinct phases;
Set Up / Windup - Maximum rotation and reach prior to blade entry.
Entry - Placement of blade in water.
Catch - Loading of the blade.
Pull Through / Power Phase - Pull applied to the blade.
Exit - Removal of the blade from the water at the end of the stroke.
Recovery - The swing through to set up.
In the latest edition of the Kanuculture ‘Guide to Outrigger…’ Steve West has about 5 chapters on paddling technique, evolution, single vs double bends, Tahitian vs Hawaiian styles, etc, etc. I think the beauty of the sport is that it seems, looks and sometimes ‘feels’ so simple; but is really not. He has a great line about how at the highest level, outrigger is a ‘technical’ sport and to get faster we’d all be better off being more technially correct than trying to always get stronger. ‘Simple’ is nice, but simple ain’t always ‘simple…’ Guam Paddler.
The most fundamental understanding you need to firmly establish in your thinking is that you will not be pulling the paddle through the water towards you. You will be pulling your hips up to the blade and with it, the wa`a. In terms of creative visualisation, think of your wa`a on rails and the paddles are a series of poles cemented into the seabed. You are going to reach out, grab a pole and pull yourself up to the pole, pulling the wa`a along with you. Like most things, there are efficient ways to do this and not so efficient ways.
