Kayaking: Eskimo Rolls VIDEO Cut roll into three phases: Initial/prep phase Sweep Recovery Alyssa Van Patten

Initial/ Prep Phase Rotate hips to the left Lean trunk forward and to the left Bring paddle to the left side, parallel to the kayak Right hand paddle is parallel to the water, not perpendicular “Kiss the deck”= lean forward, head down 1. Rotate hips to the left, lean torso forward and to the left, bring paddle to the left side of the kayak (parallel)- the paddle on the right hand is parallel to the water and not perpendicular. “Kiss the deck”= lean forward, head down

Sweep Phase Back paddle close to the boat Sweep the front paddle out, bending the elbow Relax upper body Snap left hip into ext Keep head down Timing of segments: hips trunk shoulders head Eyes on hands 2. Sweep- After you’ve capsized, start sweeping out with your body, taking the paddle with you (keep the paddle in towards the kayak- if it gets too far out it will pull your body out of the tuck and stop you from going all the way around). Once the kayak is coming back out of the water, relax the upper body and snap the hips into extension and to the left. The right hand is going to sweep out as you snap your hips into extension. Keep the head down, it is the last thing to come up out of the water. It should go hips push up, torso, shoulders, then head. Keep your eyes on your hands and it will help you keep your head in the water.

Recovery Phase Trunk leaning backwards Bring head up Bring trunk forwards Bring paddles back up to parallel Balance self 3. Recovery- As you sweep up and bring your head up, your torso should be leaning backwards and you should bring the paddles back up into rowing position (parallel) to balance yourself out again. You do not use the upper body at all during the motion, it should just come from the hips

Biomechanics Acrobatics Balance Rotating about an axis through water Getting the COM over the BOS and keeping the kayak upright

Acrobatic Rotating about an axis Create torque to force self off center and start rotating Small moment of inertia- get as close to kayak as possible- less resistance to stopping Pushing hips up (hip snap) and leaving behind the upper body to counterbalance This is an acrobatic movement through water Rotating about an axis In order to force self off center and to start rotating, create a torque by leaning the whole body to one side and pushing off with the hips In order to do it faster, you want to get as close to the kayak as possible to get a small moment of inertia- less resistance to stopping (coming from the water).

Balance During hip snap Recovery Phase COM in the center of the boat near the hips Hips snap up, COM will quickly get in line with BOS If upper body goes first, COM is too low to bring the kayak up Recovery Phase Bringing the paddle parallel to the water and the trunk upright will stabilize and bring COM in the center of BOS Balance In order to bring the kayak back up to resting position, the hips are snapped into extension and the upper body trails behind. This keeps the boat balanced and brings the COM upwards and over the BOS. The majority of the COM is in the center of the boat near the hips so if the hips are snapped upwards before the rest of the body, the COM will quickly get in line with the BOS. If the upper body goes first, the BOS is left behind in the upside down kayak so you will have trouble turning it around with only the upper body.

Other Factors Timing of Segments Fear of being upside down Vision Hip snap trunk  upper body  head Fear of being upside down Vision Other factors Timing of segments- When getting the kayak upright you want the hip snap torso comes up upper body arms head. If any of these are off then the boat will not come back upright Fear- fear of being upside down may make some people freak out and forget about the steps to getting them back upright Vision- not being able to see (or not see well) while you are in the water may prevent people from seeing where they are in their roll

Observation Prep Phase Check Observations Comments Rotate hips to the left Lean trunk forward and left Paddle to left side Paddle parallel to kayak Right hand paddle parallel to water Head down Tight tuck Prep phase Rotate hips to the left Lean torso forward and to the left Paddle to the left side of the kayak (parallel) Paddle on the right hand is parallel to the water and not perpendicular. Head down Tight tuck

Observation Sweep Phase Check Observation Comments Relaxed upper body Trunk perpendicular to kayak Quick left hip extension Right paddle sweeps out Left paddle stays in close Trunk leans back Timing of segments: hip snap trunk arms  head No use of upper body strength or paddle Sweep Relaxed upper body (perpendicular to kayak) Snap the left hip into extension The right paddle sweeps out as you snap your hips into extension Trunk leans back Timing of segments: hip snaptrunkupperbodyhead No use of upper body strength or paddle

Observation Check Observations Comments Recovery Phase Bring trunk up straight Paddles in rowing position Balanced on both sides Overall Smooth/fluid motion Quick Controlled Recovery Bring torso back up straight Paddles in rowing position Balanced on both sides Overall Smooth/fluid motion Quick Controlled

Observation View from front and 45 degree angle High-speed, water proof camera Listen Environmental factors Weather Water conditions Type of kayak Gear Want to watch from the front of the boat to see ROM, twisting, snap of the hip, and timing of segments Want to watch from a 45 degree angle (front/side). You want to be able to watch from an angle from the start of the position to be able to see the whole movement and tuck. Then you want to watch from the other side to be able to watch the timing of segments and how they come up. If you watch directly from the side you may miss some key points of the movement due to splashing and the paddle getting in the way. Watching from an angle towards the front will help you avoid that. Want to use a high-speed camera because it is such a fast movement, but may also want to get one that is waterproof so you can see movement under the water as well. Listen for any unusual slapping on the water that might signify them trying to use their paddle instead of their hips to get out of the water Consider environment: Weather conditions- precipitation, temperature, wind, etc Water conditions- you want a place to practice that is relatively calm- no waves. Use a pool or inlet Type of kayak- length, width. Shorter and thinner are easier to roll (less mass) Gear- clothing/accessories. Might want a swim cap, nose plugs, goggles, wetsuit. Will definitely want skirt for the kayak so you keep water out when you roll.

Evaluation First watch overall movement to make sure they are getting up Break it into the three parts Would watch the sweep phase first to make sure they got the hip snap above everything else Then watch the other phases I would segment the roll into three parts: the initial roll/ prep phase before they get into the water, the snap back up and timing of the segments, and then the balancing back upright again. Plan would be to correct the most important aspect of the movement first, and then branch off from there depending on what I see The biggest thing I would look for to correct first is the use of their hips. If they are not using their hips to snap them back upright then the whole movement will be off. If it looks like they are using their upper body first instead of their hips, then I would make sure to correct that Once they have that down, then I would look to fix minor problems such as not having the right paddle parallel to the water while initially rolling, or how far they might lean backwards when they come back out of the water, or the sweeping motion of the paddle as they’re snapping their hips, etc. VIDEO -What do you think went wrong during this movement?

Implement Intervention #1 = get over fear of being upside down in water #2 = fix the biggest problem in their technique Usually using upper body instead of hip snap #3 = Practice each phase separately Getting into roll tuck position Practicing hip snap and sweep Moving hips back and forth in kayak for balance (recovery phase) #4 = Fix minor technical problems after that First would have to get them used to being upside down in a kayak so they can get over the fear of being underwater and not breathing. If any of the three parts are off I can have them practice only those parts in the pool. Have them practice getting into the roll tuck, have them practicing the hip snap, and then have them balancing in the kayak by moving their hips back and forth What’s wrong?: Using their upper body to bring them upright instead of a hip snap In order to really correct this I can show them what they’re doing with a video, show them what the right thing looks like, and then have them practice. Practicing would be getting them into the pool, having them hold onto my hands and having them practice using their hips to snap them back upright (VIDEO)