Power, Length & Rate

Three factors determine the speed of the boat. They are:

1. POWER - How FAST the boat travels in each stroke
2. LENGTH - How FAR the boat travels in each stroke
3. RATE - How MANY strokes are rowed.

If the rowers row at maximum capacity in all three of these components at the same time, it is doubtful that they could row 100 strokes before their technique withered and the boat speed falter.

The number of strokes required to complete 800 meters is from 300 to 400 and clearly, equilibrium of power, length and rate must be achieved.

Dragonboating is basically a power endurance sport, but it also requires a high level of skill. Choosing the "right" technique to adopt and then build upon it. There are many differing opinions about which method is the best. Whatever the method preferred, power, length and rate are the basic ingredients.

RATE
Rate is the easiest to achieve. Keeping it at its optimum in a race is not the main problem. Length and power are the first to deteriorate when the pressure of the race reaches its peak.

LENGTH
The most efficient part of the stroke is when the blade is passing at 90 degrees to the boat. Only when it is at this angle is its force propelling the boat wholly in the correct direction. In theory, an efficient length of the stroke is from 60 degrees at the catch to 135 degrees at the finish. In practice, the body prevents the oar from reaching more than 120 degrees. To achieve 60 degrees at the catch, the reach must extend beyond this angle. A longer finish can be drawn in a more streamline and water cutting boat but it is inefficient to draw more than 120 degrees.

POWER
Maximal power is achieved by appropriate action of the contributing muscles. Always remember to exhale when exerting pressure or pulling.
LEGS - Quadriceps (to a certain extend)
BACK - Lower Back and the core muscle
SHOULDERS & ARMS - Deltoid, Latissimus Dorsi, Trapezius, Rhomboids, Brachioradialis and Biceps Brachii.

By Coach (Kim Hwa)