Ideas for pool training. After working on speed, strength and technique in the beginning of a workout, this is an idea for the next portion of the workout.
Make up a gate course that is about 25 seconds long. First, so a couple of runs using only the right blade a la right-handed c-1. This is a new challenge when there aren't many new challenges paddling on flatwater in a pool. It also helps develop new techniques. Then, do a few runs using only the left blade (course 2).
Next, do the course in reverse using both blades. This is also technique work and it works the opposing muscle groups and it may be challenging to do well for intermediate paddlers. This is course 3.
Then, move to doing the course forward counting time and penalties (course 4). This helps develop speed and speed endurance. So, you have done the same course 4 different ways, working on different things, but not having to come up with a new course each time.
Next, the 4 rolls. I believe there are 4 rolls that are important for racers to be able to do, although in actual practice, you probably only roll on the one side every time you flip. The 4 rolls are right roll, left roll, hand roll and combat roll.
To teach rolling, I like to first work on the hip snap without a paddle. Then, I move the paddle for the beginner while they do the hip snap.
Then, I go back and forth between letting them try to roll on their own one time and then me moving their paddle the next time. The same teaching approach works for teaching the onside roll (roll 1), the offside roll (roll 2), and the hand roll (roll 3).
But, paddlers will not roll on the river if you just teach them to roll in the pool with their paddle all set up. In the river, their bodies and paddles will be all mixed up and they won't know how to get into position. So, you have to teach them to combat roll.
Once they have learning how to roll, I have them paddle, then flip over holding the paddle over their heads with just one hand. That way, they have to get set up underwater and then roll. Most people when they flip on the river are all disoriented and the water shocks them and they end up doing what comes naturally- they eject from the boat and swim.
But if they are very used to flipping over when they are not set up for rolling and then getting all set up for the roll, they are much more likely to do the same when they flip over accidentally on the rivier
Practice different variations of "combat" rolls in the pool so that the odds of swimming on the river go down. They usually only need the one roll- their onside roll, but by doing the 4 different rolls, they get additional practice rolling and start to feel more comfortable in a boat under water.
Once they are comfortable, they are more likely to stay in the boat and roll in a real river situation. Practicing the roll on the river when you are not set up also helps increase the odds of rolling when needed. Once the paddlers have reliable river rolls, their confidence levels go up and they will be more comfortable on the river and have less anxiety about paddling on hard whitewater.
