 |
ENTRY (the catch)
• Start the pull with your left hand, thumb first, reaching forward and laterally out to “catch” the water.
• To help with the “catch”, drop your left shoulder slightly when reaching. | | MID-STROKE
• Out sweep: Press the hand laterally to the body with only slight elbow flexion and begin to rotate the hand at the wrist medially.
• In sweep: Press the hand towards the hips through further flexion of the elbow and wrist.
• Keep your elbows in a high position. If there were an eye on your elbow, it would be looking to the side in a direction perpendicular to the monorail. | | FINISH
• With the hand at the hip and palm facing towards the feet, press back by extending the arm to approximately 90% of full extension.
• Keep your arm in line with your body to reduce drag.
• Finish strongly with a final push of the hand.
RECOVERY
• Elbow leads, with hand relaxed, directly under the elbow, trailing fingers, then reach forwards to the entry position.
| |
| | TIPS
• You can also do this exercise in a kneeling position to simulate paddleboarding, or the ready position to catch that killer wave!
• If it seems “too easy”, open the damper door to a higher setting.
• If the seat rolls too far forward, attach a harder tether cord.
• Have someone watch you to help you match your body positions to those shown, or set up a mirror or video camera to watch your stroke.
• Use a smooth and continuous stroke throughout the stroke.
• You may choose a “feet up” or “feet down” position, whichever is more comfortable. |
|
|
