Posts tagged “performance

Finding Your Torque: The Way of the Leopard

Most folks know and understand what torque is.  Just in case you don’t remember high school physics, torque is defined as “the cross product of the lever-arm distance and force, which tends to produce rotation” (good ‘ole wikipedia).  When paddling, there are many aspects of basic stroke technique that involve torque.  You exert torque through the paddle to the water, your body exerts some torsion force on the paddle and the boat itself, etc this much is intuitive.  What may not be as intuitive is how an innate metric like torque may actually be missing from key aspects of your stroke technique, leading to diminished performance and even increased risk of injury.

To quote Dr. Kelly Starrett in his book Becoming a Supple Leopard, “A stable, well-organized spine is the key to moving safely and effectively and maximizing power output and force production…midline stabilization and torque are two parts of a unifying system that work in conjunction with each other.”  What does this mean?  In basic terms, he is saying coordination and stability are key to producing and transferring max force.  You may think that this boils down further to say, “if you’re buff and experienced, you’re golden” right?  Not entirely.  Raw strength does not equate to stability and experience does not always equate to better technique.  For example, you may be able to deadlift 1.5x your body weight but do it in a sloppy way.  You may also be highly experienced at performing an exercise but do so with poor technique.  Both situations increase your risk for injury and prove to be limiting factors to improved performance.

Now think of paddling.  Say you compared 3 paddlers of equal experience: Paddler 1 is strong but muscle-bound to the point where they can only take a short stroke, Paddler 2 is very flexible and can reach way out for a super long stroke but resembles a wet noodle when paddling, Paddler 3 has the most picture-perfect technique you can imagine and uses it with a seemingly effortless appearance.  From my choice in descriptors, you can probably assume that Paddler 3 would be the best in a time trial situation and if you had a full crew of paddlers just like this person, it would be a more powerful, efficient, and faster boat than the others.  What makes this paddler so effective compared to the others, given the fact that they all have equal experience?  This is where finding good torque steps in.

If you search Youtube for paddling clinics, just about every speaker and coach talks about setting the blade firmly in the water on the catch.  Some liken the feeling of planting the blade to having it “stuck” in the water as if in instant-dry concrete.  Once a solid catch is obtained, then power is applied to the paddle to pull yourself (and your craft) up to the anchored blade.  While this perspective takes into account the paddle in relation to the water, it tends to overlook what the paddler is doing once a firm anchor is set.  If you get the paddle in the water perfectly but fail to find good torque through your body either because of joint instability, impaired motor control, or lacking of range of motion, you will NOT be able to exert good torque on that paddle.

So how do you know you are giving good torque?  As a coach, what can you look for to know if good torque is being applied by your paddlers?  From the first-person perspective, applying good torque requires you to be stable in neutral (or as close to neutral) spinal posture and have your extremities set and stabilized prior to actually applying power.  The first stroke of a race start is probably the easiest and most intuitive way to find optimal torque because slow movement is generally easier to coordinate.  Anchoring your blade 100% and setting yourself up to have your back straight, shoulder blades set down/together, feet braced against the foot stops, thigh pressing into the gunnel, and hands “pre-loading” the paddle, gives you stability before the GO.  In setting up this position and using your muscles to make yourself as rigid as possible, you are using muscular torque to compress and stabilize your joints while taking up slack along your body frame, in turn making them great conductors of force.  You will have a stronger, quicker and more precise drive on that first stroke just by having that setup.  After you start to pull, practice keeping a firm and rigid frame through the pull to ensure you are not losing torque along the way.

As a coach, you can watch for paddlers holding good posture throughout the stroke cycle.  Assuming the paddler is coordinating their paddle to your ideal, look for signs that they may be losing torque along the way and try to troubleshoot why this is happening (is it from lack of stability, lack of coordination, or lack of flexibility?).  Dr. Starrett refers to movement patterns that diminish torque to be “faults” and gives them clever and funny names such as the Stripper Fault (having your booty pop up before the bar lifts when doing a good morning squat).  Here are some common “faults,” complete with funny names, that I see in paddlers losing torque:

Neck Crane Fault

Neck Crane Fault

1.  Neck Crane Fault: cranking your head up to look forward (say at the timing box) while you flex your trunk forward on the reach diminishes the stability of your shoulder blades before the catch.

Head Banger Fault

2.  Head Banger Fault: after entry and anchoring the blade, some paddlers will throw their head down violently in attempt to get better drive.  Instead you are committing your neck muscles and scapular stabilizers to decelerating your bowling ball-weighted head instead of applying force to the paddle.

Drawbridge Fault

3.  Drawbridge Fault: during recovery and reaching forward, the paddler rounds their back either as if slumping in a chair or sidebending (due to rotation) resembling a curved bridge.  This unlocks the connection between your hips, pelvis and spine while destabilizing your upper body to take a good pull.

Roll Up Fault

4.  Roll Up Fault: after initiating the pull, the paddler’s pelvis rocks backwards, rounding the low back, and this rounding curve rolls up the spine to the head like a sinus wave.  This is a dynamic fault that destabilizes your whole system and can actually start as a result of the Drawbridge Fault.

Knock Knee Fault

5.  Knock Knee Fault: the paddler draws their knees together during the pull phase instead of pressing the outside leg into the gunnel and foot against foot stop.  This fault diminishes the connection between paddler and boat, decreases leg drive power, and destabilizes the pelvis leading to more instability up the chain.

Chicken Wing Fault

6.  Chicken Wing Fault: when anchoring the blade, the paddler’s elbows go from tipped up towards the sky to down to the water, giving the appearance like they are doing the funky chicken dance.  The apparent movement at the elbow is actually from the paddler not being able to stabilize their shoulders against the increasing load at the paddle while anchoring.  This diminishes how quickly they can anchor the paddle and delays the point where they can produce force during the drive.

Choo Choo Fault

7.  Choo Choo Fault: when pulling, the paddler breaks at the outside elbow, bending it and drawing it back making them appear like the crank of a locomotive as the wheels spin.  Bending the bottom elbow during the pull prior to initiating recovery diminishes torque because there is movement occurring along what should be a solid frame.

(I’m sure I can think up many more faults, but I’m all out of zany nicknames right now)

When practicing finding torque, I wrote earlier that going slow is key.  In the basic sense it’s easier to coordinate your body.  When the rate increases, most paddlers’ mental focus goes from ensuring good pulls and form to just staying in time.  I recommend drills that focus on strokes from dead stop or pause-type drills at a low rate to learn how to find torque.

Master torque application and you may yet become a supple water leopard!  Rawr!

Sidenote: I am in no way affiliated with Dr. Starrett except in being a fellow physical therapist.  I believe his book is a terrific guide to what physical therapists try to get their patients to understand everyday.  If you get a chance to read the book, you’ll be miles ahead of the average athlete in terms of knowing how to minimize your risk for injury and improve your potential for improved performance.


Finish It…Slowly?

How much paddling effort is optimal for different parts of the race?  Certainly very few if any athletes can go 100% effort for 2 continuous minutes without fatigue affecting performance, so for a 500 meter race, it behooves the athlete and coach to know how effort can best be used to pace the race in order to get the best time.

Physiology review!

Our muscles contain several different types of fibers, each with their own attributes that allow us a range of force-exerting capabilities from holding a baby kitten to performing a heavy dead lift.  Motor control is a complex system within the brain but outside the spinal cord, things get simpler.  This is what we can focus on for the scope of this post.  Motor neurons of different sizes connect like wires to muscle fibers, stimulating them to twitch and eventually reach sustained contraction, or tetanus, with enough action potentials/electrical signal.

We can group motor neurons into 2 main groups, large and small.  Likewise muscle fibers can be grouped into 2 main types, Type I and Type IIa/IIx.  Small motor neurons recruit Type I muscle fibers, which are slow to contract, produce low force, but are very fatigue resistant.  Think of the muscles that operate your eyelids.  Unless you’re the average college student, those things stay open most of the day and possibly through late nights in places your mother shouldn’t know about.  Similar muscle fibers operate even when you are walking.  Most healthy individuals can walk and talk with minimal fatigue.

Large motor neurons carry fast electrical signals to your so-called “fast-twitch” muscle fibers.  These fibers take relatively more signal to contract, but once they do, they produce high amounts of force in a short period of time.  They also fatigue quickly.  Going from a walk to a sprint or performing a box jump will fire these Type II muscle fibers.

Muscle Fibers in Paddling

Paddling is a mix of muscle fiber utilization, as many daily activities are as well.  The start of the race is strenuous because the boat is at a standstill and the water feels very thick/heavy.  Taking hard strokes through this situation will favor the Type II fibers.  As the boat reaches race pace and the speed plateaus, less emphasis on power per stroke (and thus less fatigue per stroke) can be applied to simply maintain race pace and hull speed vs accelerate the boat.  Have you ever been on a boat where the crew hits an overrate and keeps it there?  I have (a few times) and it doesn’t end well.  Rating down and reducing power per stroke results in a lower reliance upon Type II fibers for paddling and less fatigue.

Some teams may call powers or some equivalent bump in effort to strategically stay ahead of other racers or simply to fight a gradual decline in hull speed.  Again, taking harder or faster strokes will result in more Type II fibers being recruited, which will contribute to fatigue.

For the finish, is it better to pull a hard and fast acceleration or a gradual one?  It depends.  Highly trained athletes with good conditioning will have a better ability to recruit Type II fibers with less fatigue, but you can’t fight the physiology of trying hard.  Fatigue will hit and sap the performance of any and all who exert 100% effort.  No team wants to be slowing down by the end of the race, after all.  In this sense, a hard and fast finish will mean an athlete can exert themselves for a shorter amount of time before bonking out.

Don’t Bonk!

Don’t Bonk!

Assuming that your boat is dead-even with the competition, travelling at the same speed, and the other crew maintains the same speed through the finish line, your crew will need to accelerate to pass the other boat.  This is where a “finish” is useful in the most basic sense.

Acceleration requires the application of more force and power to the water.  This power ramp can be applied gradually over a period of time or more aggressively in a compressed time frame.  It obviously takes more energy to accelerate quickly and it is relatively more difficult to accelerate a moving boat than it is a stopped one (really!).

A crew that takes a more gradual approach to the finish may reduce the fatigue associated with accelerating the boat but will need to avoid making the finish so long that fatigue causes hull speed to drop before the finish line.  The competition also poses a variable for when and how to run a finish.  Calling the finish after that of other nearby crews potentially demands your boat to accelerate in a shorter amount of time to avoid being passed.  Being “forced” to finish on account of another teams potentially better race piece may result in excess fatigue for your crew and decreased performance.

Most coaches recommend racing your own race, which has plenty of wisdom to it, however when up against close competition the ability to adapt on the fly is very useful when winning is all that matters.


Moving forward: Plans for the Bay Area’s new OC1 center

Keep your eyes and minds open to supporting this great opportunity!

Moving forward: Plans for the Bay Area’s new OC1 center.

After all….


Leg Length: An Overlooked Measurement?

I took some rough (tape measure) measurements of one of our local BuK boats row by row to learn if and what kind of trends existed in seat metrics.  My thoughts are that while decisions on seating arrangements in the boat are widely multi-factorial, you can’t get around the fixed dimensions of the boat and this establishes a fixed equipment setup that may affect athletic performance, comfort, and health.

Amongst the various measures I made, the set that I thought was most related to paddler function on the boat was about the bench itself.  Here are measures I took:

  • Bench height above the “trough” (lowest point in the hull to front edge of bench)
  • Bench height at midline (mid-hull to front edge of bench)
  • Diagonal reach from front edge of bench at gunnel to corner of first foot stop
  • Straight reach from front edge of bench to first foot stop
Measures taken in a BuK boat rows 1-10

Measures taken in a BuK boat rows 1-10

Results / Discussion

You can see the trend from the graphs that both bench height and effective leg room increase from Row 1 to 5 and then decrease from Row 6 to Row 10.  What this means is that paddlers with longer legs will be more comfortable and, quite possibly more efficient, when sitting in the middle rows.  With the importance of leg drive in paddling efficiency, it makes sense that paddlers who can set their feet in a stable position to transmit force to the boat will be reliant upon finding the correct bench setup that facilitates this.

Typically, crews place heavier and/or taller paddlers in the middle rows.  While it makes sense most of the time that larger athletes may coincidentally have longer leg lengths, it is not always the case.  Anthropomorphically, the ratio of leg length to overall bodily dimensions varies through the population.  If you have a few hours, take this paper for a read!  What this means is that paddlers who are shorter or taller don’t always have shorter or longer legs respectively.

So…

Leg length may be a useful metric to have in setting up your crew through the boat for best results.


Want more reach?

Stretch your LEGS!

The hamstring muscles (in the back of the thigh) are a common restriction to getting more effective reach.  Why?  Many paddlers adopt a single leg or double leg forward position in the boat.  This often requires straightening the knee to brace against the forward foot-stop (under the bench in front).  With the hip joint flexed at 90 degrees, this position begins to put tension on the hamstring muscle group.  Since the hamstrings originate from the pelvis, putting them under tension will tether the pelvis to resist what biomechanists call anterior pelvic tilt.  Since the pelvis is the base for your trunk and upper body, having tight hamstrings limits the amount of forward lean at the hip joint with the lumbar spine and pelvis in neutral posture.

What does all that mean?  If you have tight hamstrings (read below), this will limit the amount of reach you have as well as place increased stress on the low back because tight hamstrings will lock down the pelvis and hips, forcing a paddler to flex repeatedly and forcefully through their lumbar spine.

The hamstring’s connected to the…ischial tuberosity…the ischial tuberosity’s part of the…pelvis…the pelvis is connected to the…low back and that’s ana-tomy!

The Role of the Boat

Not all rows in the boat are created equal.  In the BuK models we use in the Bay Area, the gunnel and floor follow a parabolic curvature while the benches stay in-plane with the surface of the water.  What does this mean for a paddler?  The floor slopes down from row 10 to row 5 and then begins to slope upwards from row 5 to row 1.  The floor position (and relative height of the bench post) means that for one paddler to move row to row, there will be decreasing tension on the hamstring during reach from row 10 to row 5 and then increasing tension moving from row 5 to row 1.

The parabolic nature of the gunnel will also affect reach slightly because it will restrict or facilitate rotation, but since a majority of reach (but not necessarily power) is obtained from hip flexion this topic will be explored in another article.

A paddler’s dynamic ability to reach is affected by 3 things: core stability, flexibility, and position in the boat

How much flexibility is needed?

On average, males have tighter hamstrings than do females, regardless of age.  The measurement is typically performed laying flat on the back and passively raising the testing leg with knee straight until stopped by muscle tightness.  Average passive straight leg raise measures for males is 68.5 deg and for females is 76.3 deg (Youdas, et al).  Translated to a dragon boat environment, if a paddler were to sit straight up with excellent posture, one or both legs kept straight in front of them, men could only bend forward 68.5 deg while women can lean forward 76.3 deg before being stopped by hamstring tightness.  To think of it another way, few adults can (naturally) sit on one bench with their feet propped on the next bench up and hold an upright body position at 90 deg (like an L) due to hamstring tension.

Keep in mind that this measurement is performed with the knee fully straight.  In a dragon boat, I believe most adult paddlers of average leg length can sit on the bench and get the ball of their foot or heel on the forward foot-stop with some knee flexion (aka bend).  I intend to take some metrics of our BuK boats to point out any discrepancies row to row (but that will have to come later).  By having one or both knees flexed, this decreases tension on the hamstring(s) and potentially allows for a paddler to have more hip hinge before the low back begins to flex.

So in theory, a boat full of tall ballet dancers should have incredible reach!

A Word on Stability

Hip hinging forward with a straight back is not all about flexibility.  Paddlers will also need good core stability to keep the spine neutral.  If a paddler is found to be quite flexible but is seen to “hunch and crunch” during their stroke, it may be that they are lacking muscular stability to control their bodies through their range of motion.

Conclusion

Whether you’re interested in obtaining more reach or developing adequate flexibility to prevent injury, stretching your hamstrings dynamically prior to a workout and statically after a workout is an essential part of your dragon boat dry land training.

References:

Youdas JW, Krause DA, Hollman JH, Harmsen WS, Laskowski E.  “The influence of gender and age on hamstring muscle length in healthy adults.”  J Orthop Sports Phys Ther. 2005 Apr;35(4):246-52


Uniform Technique: How critical is it?

Dragon boat is one of the few team sports that relies on so many individuals’ efforts to directly affect overall team performance.  Snake boat might be the most extreme example.  As coaches are familiar, teams get paddlers of all sorts.  Some are new to the sport and have limited paddling experience.  Some are former competitive paddlers with a unique sense of how to “correctly” paddle.  That said, what is “correct” paddling?  This is obviously quite subjective with every coach and paddler having a different concept of the advantages and disadvantages various stroke styles provide.  Regardless of what stroke style a person favors, is it truly critical to adopt a uniform stroke style for a dragon boat team to be successful?

Even clones don't guarantee uniform stroke technique

Even clones don’t guarantee uniform stroke technique

One of the most impressive sights in dragon boat is seeing tight paddling technique during a race.  The precision, intensity, and (oddly enough) elegance of 20 paddlers crisply pulling the boat on its course is something that makes everyone think twice about racing such an apparently well-trained team.  I use the word “apparently,” because looks can be deceiving.  I honestly believe a team can look great but can still perform poorly.  After all, there are so many other elements of performance that make or break a good race piece.

Does same = lame?

Sally is 5 feet tall and 100 lbs of petite ferocity.  Robert is 6’2″ and 210 lbs of rippling muscle.  Leonard is 5’9″ and jiggles like a bowl full o’ jelly.  Welcome to the world of recreational dragon boat racing where folks of all backgrounds and physical attributes race and love doing it.  To me, a world-class team should strive for uniformity, because it couldn’t hurt.  I mean, come on!  If you went through the trouble of holding try-outs and are good enough to compete on the international level, why not?  At this level of competition, every effort to improve performance can and will pay off.

For the average recreational team, the story is different.  Remember that average means “typical” as in accounting for the entire range but not representing everybody.  If you were coaching Sally to race in her OC-1, you’d teach her a stroke that worked best for her.  Likewise for Robert or Leonard.  Some compromise is part of meshing well as a team, but if timing were to be perfect with every paddler using a technique that yielded their best power delivery, I think that’s really good.

Reasons to Spend Less Time on Teaching Uniform Stroke Technique

–  Rec teams may practice 1-2x/week, limited time means limited opportunities to improve race performance.  How much time will you spend on having everybody master the same stroke technique when you could be improving other parts of your race piece?

–  Reduce paddler frustration.  Guaranteed not everybody feels like your idea of a perfect stroke is perfect for them.  New paddlers may find it too challenging/overwhelming.  Experienced paddlers may find it very hard to overcome old habits they find gives them a performance edge.

–  Reduce risk of injury.  Technique and injury risk is intricately tied to physical ability and fitness.  Forcing a technique on a body that isn’t physically prepped for it can result in serious injury.  For a rec sport, is it worth it?

Reasons to Emphasize Uniform Technique

–  Avoid a Glass Ceiling effect.  Like I mentioned earlier, moving up in competition level means you have to eventually pull out all the stops in designing a training program.  Lacking uniform technique can potentially mean performance losses that are unacceptable at higher levels of racing

Ultimately, I want to encourage coaches to rethink how important uniform stroke technique is for their specific team and the potential performance gains that it may or may not provide.


Power Slings

If you read this well-written article,  you can start to wrap your brain around how these structures relate to paddling specifically.  If you read it and are confused, don’t worry.  In a nutshell, we have groups of muscles that run along the front and back of our bodies that run in a diagonal direction.  Visualizing them on either side of midline, we can see an “X” pattern that forms across our front and back.  Contracting different arms of the X’s allows us to flex, rotate, sidebend, and extend as well as resist external forces that would otherwise move us in those planes.  This X-pattern has been referred to as an anatomical “sling” or sometimes as a power-sling.

Power slings run across our front and back to provide strength and stability

Power slings run across our front and back to provide both strength and stability.  Adamantium provides the rest.

Paddling, like all sports, is 3-dimensional.  Taking a stroke involves muscle action and movement that is tri-planar.  It can be reasoned that by contracting in various patterns, these slings work to stabilize and move our body in 3 dimensions.  What this means is that training in a cross-pattern or diagonal/asymmetric fashion may be more functional and directly applicable to developing strength, performance, and stability in a 3-dimensional sport.

During the recovery phase of the dragon boat stroke, a paddler will flex forward at the trunk as they rotate to face inside the boat.  The act of reaching during the recovery phase (in a left sided paddler) can be thought of as contracting the front sling running from left shoulder to right hip.  Acting alone, this sling would cause the trunk to curl forward, drawing the left shoulder towards the right knee.  To maximize reach by keeping the spine more neutral, the posterior (rear) sling running from right shoulder to left hip must contract to draw the right shoulder blade and top arm up and back (coincidentally establishing positive paddle angle on the reach) keeping the spine straight and long.  The opposite set of slings work for a right-sided paddler.

During the pull phase, the slings quickly and powerfully switch actions.  The front sling running from right shoulder to left hip contract to drive the blade down into the water, initiating the pull.  The rear running from upper right to lower left contract to pull the trunk upright, preserving the rigid A-frame.  Different stroke styles involve different coordination of these slings, but still rely on these slings for movement and stability.

If a paddler is deficient in strength of one or more of these slings, it’s simple to see how this can contribute to visibly faulty paddling technique or simply less power delivered into the water.  Likewise, faulty technique as well as muscular imbalance and lack of stability can lead to an increased risk of injury.

In the future, I’ll be aiming to make some educational media about stretches and exercises to condition these slings.


Musings: The Stretch/Shortening Cycle

Athletes have long noticed that bouncing helps increase power immediately before a power activity.  Ever see somebody struggle to chest press too much weight?  They may literally bounce the bar off their chest, which can fracture their ribs but also give what’s called an active, eccentric stretch to the pec major, triceps, and deltoid muscles; increasing their power output temporarily.

Try this: get a chair and squat down to lightly touch your bottom to the seat.  Then, try to jump as high as you can (ideally you’d have a marker to know how high you jumped).  Now, try removing the chair and squatting down to the same height, allowing your hips to quickly dip down into the squat right before the jump (an ordinary, stationary squat jump).  You should notice that you can jump higher when you take the chair away.

Notice how those tasty frog legs move slightly before the body starts to move in the leap

You are giving your leg muscles a quick stretch prior to the jump, which increases the power and thus the height of your jump.

This phenomenon should happen in our arm and trunk muscles as well.

One might wonder, if you could coordinate an entire boat of 20 paddlers bouncing slightly before the first stroke of a start, you could get a significant increase in power on the first stroke!

This may already happen instinctively in the form of “The Trunk Bob” immediately leading up to the first stroke.  What this does is bring the trunk downwards while the arms ever-so-briefly stay stationary, stretching the mighty latissimus dorsi muscle before it contracts and pulls through the first stroke.

Check out The Trunk Bob

Will a slight bounce help make a more powerful first stroke?  How much does the first stroke REALLY matter if everything counts in a race?

Nobody knows for sure, but it sure does make me wonder.