(no subject)

Frank asked: So what do you do for ROM drills instead of having them 
stretch?

For what it's worth, I [not so humbly] think this will increase range of 
motion, balance, flexibility and maybe even cure the common cold:


from: A Handbook for Beginning Kayak Slalom Racing by James Tibensky and 
Winslow Soule, 1991

Determine what length of time you will take for each move and use it 
throughout. That is, if you do the first move (forward stroke) for 45 
seconds, do the other moves for 45 seconds each.

Here is the pattern:

1. Forward stroke     2. Reverse stroke     3. C-1 strokes, zig zag

4. Zig zag, boat on side     5. Stepping (S-turns)

6. Snaking (forward sweeps)    7. Reverse snaking     8. Crossbow C-1

strokes, zig zag     9. C-1 compound reverse strokes     10. 4 spins

each way using forward and reverse sweeps     11. 4 spins each way

stirring     12. 4 spins each way cross bow stirring     13. Sprint


Explanations of Moves (on a river):

1 and 2. Normal forward and reverse strokes

3. C-1 stroke using right blade only. Go at 45 degree angle to shore 
pointing boat to right. After five strokes switch to left blade on left 
side. Boat will be facing 45 degrees to left at start of section.  Repeat 
for time limit.

4. Forward strokes with boat tilted on edge. Start leaning to right and  
angled 45 degrees to right shore. As boat angles to left shore, tilt to left 
side.  Use hips for tilt, don't lean over the gunnel.

5. Paddle straight into current using this pattern: forward sweep on left, 
Duffek to right, finish Duffek with forward sweep on right, then Duffek on 
on left finishing with left forward sweep. Viewed from above, boat looks 
like it is going over steps.

6. Straight ahead using only forward sweeps - left, right, left, etc.

7. Same as #6 using only reverse sweeps, traveling backwards.

8. Same as #3 only on cross bow [left blade on right side of boat and vice 
versa], blade never leaves water. Feather blade to the bow after each 
stroke.

9. Reach back to the stern turning your head and shoulders to the rear. Pull 
the paddle from the stern towards the cockpit with the power face toward the 
bow. As the blade reaches the cockpit, turn the power face toward the stern 
and continue pushing the blade toward the bow. Do in one smooth motion. Then 
do the same stroke on the other side.

10. Turn 4 complete spins using forward sweep on one side followed by a 
reverse sweep on the opposite side. Then go the opposite direction 4 times.

11. Stirring the Pudding: Reach out to the side and to the bow as far as you 
can with your blade. Draw the blade into the bow. Then pull the blade 
alongside and to the stern. Then pry the blade out away from the stern with 
the power face out. Do as a continuous, circular motion with the blade never 
leaving the water. Reach out, forward and back as far as you are able, 
bending at the waist. The boat should pivot. Do 4 spins in each direction.

12. Same as #11 only on cross side (left blade on right side of boat, etc). 
Be ready to tip over!

Jim Tibensky

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