Plyometric exercise, in which a muscle is loaded/stretched and then contracted in rapid sequence, helps build our fast response, and power. Paddling is a good Plyometric exercise in itself, but there are a few techniques we can employ that aid the loading, and add to the benefits.

Load you blade

When paddling, transferring weight to your blade is important, it helps drive your blade, adding to a positive catch, reducing cavitation and it lightens the boat. What it does when done well, with a positive blade angle, is load and stretch your muscles prior to contraction at full reach, in effect making all paddling Plyometric. Concentrating on top hand drive, weight transfer, or a solid catch, all have the ability to produce the desired result. Work out what terminology you want to use, stick to it, and make this a mantra.

Short Push-Pulls

Short push-pulls, at the front of the stroke, are a good Plyometric exercise as well. Start about 12-18" back from full extension, blade fully burried, paddle vertical, then aggressively push through the water up to full extension. Once at full extension, powerfully, but minimizing cavitation, pull back to the starting point, then repeat. As coach, you need to set the pace and timing for the crew. Be careful to keep the speed at a level that powerful strokes can be maintained, not too fast, or too slow. Make sure that full extension is reached. Provide a loud call for push, then for pull at full extension, and try for consistent, accurate timing calls, so paddlers can get the best benefit.

Plyometric Racing Starts – Push Starts

Begin at mid-thigh, or the end of the stroke in the water, then do a push (like a push-pull) up to full extension before initiating the racing start. The racing start then begins with the boat moving backwards, this will help load and stretch your muscles, increasing their power output on the initial pull of the start. Again, the call is important as timing is important here too. So, “Paddlers prepare… PUSH!… GO!” with appropriate pauses and volume, timing “GO!” With full extension.

Benefits of Plyometric training

You are already very familiar with Plyometrics. Running is a plyometric exercise, so is jumping. What we know is that the larger and faster the load can be placed on the musculature, the more explosive the response. Picture a basketball player taking a few steps before jumping for a rebound, the added momentum of movement is translated into faster and larger load on the legs, as (s)he squats down stretching the leg muscles, to aid in the jump.

By loading your paddle faster and heavier before your pull, the resulting stroke will be even more powerful. If you can get that loading done while fully rotated and extended, the load is carried by many muscle groups, the quads, hamstrings, glutes, back and abs. Lots of big muscles! Keep the blade at a positive angle on load to aid in the stretch of your muscles, and adding to your explosive power! Plyometrics will aid your response times, speed and power. Both by training your muscles to react, and by training your body and mind to remember to act on the principle.

Remember, the faster and heavier the load on the blade at a positive angle, one that extends your reach and stretches your muscles on catch, the faster and more powerful your pull will be.