web of kayaking

“INNER STRUCTURE OF THE KAYAK TECHNIQUE”

imre kemecsey edited by zoltan bako

“to a man with a hammer everything looks like a nail. (Baruch)” 1. “He seemed to really like the exercises in that he focus on one thing and search for the feel without trying to do everything at once. This is what I like about your exercise it represents a movement pattern* as an image rather than a description of the body/joint angles etc. One image is easy, the 10 positions it takes to create that image can be very hard to do. But he can do them if he forgets about the body position and tries to create the image and feel.” (This comment was made by a coach who has a university degree in biomechanics) (*Movement pattern: how the image of the space, time and dynamical structure – in this case kayaking – is reflected in the athlete’s mind.) “…and then you took away all the supports, beginning with the water…” (She practiced the technique on the Australian kayak machine.) “This is very much like the Eiffel Tower. If the Eiffel Tower was built on sand then it would fall apart. I found this image very useful while I was helping the beginners to start with something basic like PC #2; PC #3, so they could build upon it.” (a 14 –year old athlete of mine) This work is a compilation of the practices and the underlying images/concepts that I have utilized in the preparation of my athletes over the years. Apparently, this will start

as a “mental training of kayaking” and will remain one until the last pages. The teaching and/or learning process is a kind of mental training. The task of the coach is to make the athlete grasp the motion or the movement with the help of an image or concept. Naturally, the concept or image cannot be perfect. However, the athlete will remember it much more than numbers relating to weight, strokes, or angles referring to blade and water. The athlete must know what an efficient catch feels like. Visual images can be used on water, kayak machines, in tank, or everywhere and any time the coach wants to teach the technique. Even at a regular mental training combined with relaxation and visualization. The work intends to present a “man and a tool system” where the tool represents kayak and paddle. This system will be presented in its own natural surroundings, in and on water and will also be compared to the barracuda and his fascinating motion and amazing acceleration. Biomechanics, a very exact branch of science deals with this primarily. It measures all, mostly visible things that can be measured. Our task as a coach, however, is to explain to our athletes what lies behind numbers. Why is that a perfect dynamogram can represent good and bad catch at the same time. We must make our athletes see and feel how to equalize while rotating and swinging their trunk. It takes several months for our athletes to rotate and swing their trunk without any difficulty with the help of the blade fixed in water. It is a wonderful pedagogical and psychological process to create images and concepts. These images are “hiding” practices that can make our athletes attain the maximum level determined by their own inherited abilities. Coaching is definitely about leading a psychological and mental practice. It is all about creating images to teach a cat-like motion or making use of the motion and acceleration of the barracuda, shark or dolphin in order to develop a better technique as well as making the athlete understand and feel how a dolphin makes good use of water reaction to swim faster. The athlete works with a fixed point: the blade fixed in the water. The whole trunk rotates and swings and this is how the kayak presses itself ahead and sideways at the same time. This movement combination can be described perfectly as a beautiful three-dimensional (3D) image. All the tiny details of this 3D image cooperate with extreme precision. The task of a coach is to teach these tiny details. The athlete must see and feel them. “The paddling greats” 2. The photos I collected show the technique of the great champions of kayaking from 1956 to these days. I have chosen these athletes because I consider their technique the best technique of kayaking. Some of them belong to the “traditional Hungarian school”, others represent completely different technique and there are also some who combine the above two.

G. Fredricsson; E. Hansen; L. Nagy; J. Uranyi; G. Csapo; Z. Bako; I. Szabo; F. Csipes; Zs. Gyulai; A. Shaparenko; V. Parfenovich; M. Kolehmainen; G. Barton; K. Holmann; P. Markiewicz; M. Kolganov; A. Vereczkei; B. Storz; E. V. Larsen. Among the kayakers listed above, J. Uranyi, I. Szabo, and A. Sapharenko represent the “Traditional School”. Some of them have given us completely different but at the same time wonderful techniques, like E. Hansen, L. Nagy or Z. Bako. The third group “blended” or “combined” so-called “traditional” and the basically “Hansen” technique in order to repeat their world record in quick succession. I have written this book to “salute” my athletes who have reached incredible success, like Geza Csapo, who got 3 gold medals – in K – 1 500 meters, K -1 1000 meters and K – 2 10 000 meters at the same World Championships. I find this achievement extraordinary. Some of my former athletes have proved to be very talented coaches, like Zoltan Angyal, the very popular “Simon”, who get gold medal in K – 1 500 meters at the Junior World Championships. Later on, he raised super athletes like Ferenc Csipes or Zsolt Gyulai. At this time Zoltan Angyal is the leader (captain) of the Hungarian Kayak – Canoe Team. Zoltan Bako, who was a world champion several times (5 times), Knut Holmann and Eirik Veraas Larsen are some of his best athletes today. I would also like to “salute” those great kayakers and coaches all over the world who gave us the “joy” to see amazing or “brand-new” techniques. They made me – and I presume, other coaches, too – ask many questions like how this new technique can be taught, etc. Apparently, this material is not a scientific classification, analysis or explanation of the kayaking technique. I’d rather call it “my training diary” because it contains my extremely subjective views on kayaking and different kayak techniques that I formed over the last nearly 50 years. “way of paddle, angle of blade, and the stroke rate” 3. I do not particularly suggest this work to those who aim to search for success in the way of the paddle, the angle of the blade or the number of stroke rates. Primarily, because the paddle “has no way” when it really “makes an effect on” or propels the kayak.

Although, the blade can have different angles but it is not essentials as far as the glide of the kayak is concerned. In other words I would say that the angles of the blade cannot be taught. The blade is fixed in the water. Although, it lasts only for a split second, it must not make a significant move during the pull either. In the case of a super athlete, the “link” between the paddle and the kayak is perfect. It is the kayak that makes a move either in the right or the wrong direction. We can measure big forces on the paddle mostly when the kayak is “fighting” the water, or especially, when the athlete is dragging the boat. The same is true for the stroke rates. Lots of studies on stroke rates have been published and they try to compare great athletes. As coaches we saw all this and we created physiological “mysteries” to explain the phenomenon. We also created different sorts of practices to make our athletes “survive” or break the “deadlock”, with more or less success. A few years ago, I think, to everyone’s surprise, a super athlete, P. Markiewich “appeared on stage”, and won the K -1 500 meters with amazing technique, with around 110 or even slower stroke rates. We were even more astounded when he won the K – 1 200 meters too, paddling the same number of stroke rates. All the others in the final did around 140 or faster stroke rates. It all happened in 1995. What happened in the final to this athlete, or rather to the others who came behind him? Somehow we tend to think that there is a strong link or correlation between the large number of stroke rates and the successful athletes in 200 and 500 meters events. Moreover, we are still teaching it. Apparently, P. Markiewich was not among the strongest athlete in the final. What is the whole technique about? Something that we can see in photos, movies or on videos? Theoretically and biomechanically, the boat should glide faster once we increase the stroke rates. But how come that there is a loss of force and the boat slows down in spite of the increased stroke rates? What should be the link between the paddle and the boat like? What has a biomechanical study got to do with a boat? Where did P. Markiewich get the power from to win all the events at the competition with unprecedentedly few numbers of strokes? What can be the secret that lies behind slow stroke rates? Large blade or longer shaft? Neither. Physiology, neurophysiology, anatomy, extraordinary muscles, perhaps, or simply, a brilliant technique. The latter seems to be the most “suspicious” in this amazing feat of athleticism. Several years back, already in the 1970‘s we discussed all these issues with my athletes and we agreed that there must be more to technique than what we can see or measure. The trunk of the athlete must do a great deal of very accurate job if the athlete wants to be successful. “building the strongest possible structure by using the least material”.

4. Over the past 30 years as a coach, I made up several power circles that helped me to understand and teach the technique of “super kayakers”. These power circles make it possible that the trunk, legs, arms of the athlete “help each other’s job”. The “structure” made from power circles is very flexible but, at the same time, rather rigid, firm, and powerful. The Australian kayak machine proved to be a great tool since we were able to see everything while working on it. Even the athlete can see what he is doing because we record it on video. My idea of power circles goes back to the 1970’s. Mainly because there were quite a few athlete who were neither very muscular nor the giant type but had amazing technique. Let me remind you of Gert Fredriksson, the “kayak king” or my own super athletes, Istvan Szabo and Zoltan Bako. Even 30 years ago I tried to make all my athletes believe that the trunk of the kayaker is neither a concrete pole not a stump of wood. In modern kayaking, the trunk rotates, to be more exact, 1 or 2 cm at the hip area and 30 cm or more at the shoulders. It is impossible to win international competitions by applying great power merely with arm muscles. In addition, the power applied on the paddle has to be transformed through the rotating and swinging trunk into the boat or into speed. As I mentioned in my “explanation”, large muscles need to be fed. They “consume” more than smaller muscles, especially when they are in a contracted tone. One can argue that athletes with huge muscles and relatively poor technique can also win international competitions. It is true, indeed. However, the victory of an athlete paddling with brilliant technique means a lot more to me. We began measuring and monitoring the force that was applied on the paddle while paddling in the early 1970’s. Our intention was to help the athletes improve further and to use the dynamograms we got later on when preparing junior kayakers. Istvan Szabo and Zoltan Bako had already won several World Championships by this time. I wanted to know more about the force applied on the paddle. It was quite shocking for us that we did not find too many similarities between the dynamograms of the two above mentioned athletes, even though, they were one of the greatest and most successful K – 2 in the middle of the 1970’s. The dynamogram of I. Szabo showed two separate “peaks” after the blade caught the water. It happens so fast that there is no trace of this on videos or photos, not even when we were paddling on water did I notice anything like this. I simply could not find any possible explanation for it. What I figured out at last was that the dynamogram suddenly “runs up” after the literally “miraculous” catch. The most important part to find out was what happened afterwards. Perhaps, the traditional (wood) shaft got bent for a split second and got straight again right after the catch. I also had the idea that the supporting hand got into a position where it was not able to work together perfectly with the pulling hand. Actually, this was the starting point, starting image or “the nascent state” of the 3D (three dimensional) way of thinking or as I call it, the power circles. What I also found incredible was that the dynamogram of Z. Bako was completely different. It does not “run up” so fast at the catch. It was one-humped and very much like

a dromedary. By the way, I. Szabo paddled the refined and highly advanced technique of the “Hungarian School” while the technique of Z. Bako was a duplicate of Eric Hansen. The shape of the dynamogram on the paddle is unique like a finger-print. Not any two of them are identical. It is also true, however, that it takes a long time, sometimes 3 to 5 years for a super kayaker to reach the professional international standards. These are the years when individual dynamograms are formed. The only question is whether the shape of these dynamograms can or cannot be changed while they are being formed. When I was watching my two kayakers paddle, it was the work of the supporting hand that helped me to “realize” and later to “describe” the notion of power circles. This power circle starts at the pulling hand goes through the pulling arm to the pulling shoulder at first. From the pulling shoulder it goes to the supporting shoulder, then to the supporting arm and the supporting hand. Eventually, from the supporting hand it goes back to the pulling hand through the shaft. This is the power circle #2. When we take a closer look at this power circle, it can be seen that by bending the shaft slightly, the supporting arm can increase the force on the paddle, while in the opposite case, the relatively “lazy” supporting hand puts too much pressure on the pulling arm. And this is the most important point about the power circle. In the past 50 years there was quite a lot of argument about “use” of legs, timing of their stretch, gradual or sudden flexing of leg muscles, etc. so I ended up concentrating on all these for a long time. Unfortunately, leg movements cannot be seen very well in kayaking, therefore, I had to rely on what athletes told me and on my own guesses. Summing up all that we saw on water, in the boat and on the kayak machine, it is evident that legwork has a lot to do with success in kayaking. Nothing proves this better than the legwork of Holmann. So legwork has become power circle #3. It starts at the foot board on the pull side, it goes to the hip through the straightening and contracting leg, then back to the foot board on the pull side. The next power circle can be seen well when watched from a motorboat or from the dock. When watching it from a side-view, one can see that the knee on the pulling side goes down, the hip is rotating slightly and the shoulders are rotating intensively. Intensive legwork and the proper rotation of the trunk will surely result in good catch. This has become power circle #1. It starts from the foot board, goes through the straightening and contracting leg to the hip, then through the pulling side muscles of the trunk, up to the shoulders and from there it goes through the arm, the hand and finally, back to the foot board. The following two power circles are a little bit more complicated, nevertheless, they can be taught without any difficulty even at a very early age. Both intend to help and coordinate power transfer, arm and leg work. Power circle #4 starts from the blade and it goes to the pulling shoulder, from there it goes to the hip on the support side and then back to the blade. And finally, power circle 5 starts at the foot board and through the straightening and contracting leg on the pull side it goes to the hip. From here it goes through the trunk to

the shoulder on the support side, then through the supporting arm to the hand and from the hand it goes back to the foot board on the pull side. Power circles spin a kind of web around the body of the kayaker. We can see similar images on computers when cars or airplanes are being tested. This web is everywhere, it supports every tiny part. Originally, my intention was to make the kayaker imagine that kayaking is like a “lightweight structure” that rotates, swings, flexes, etc. but always remains integrated. “Tensegrity” 5. My idea of power circles is rooted in architecture as the term tensegrity was used in architecture for the first time about 30 years ago. Perhaps, lightweight construction is the best example for this. They want to build “the strongest possible structure by using as little material as possible”. Nature managed to put this principle into practice several million (or even more) years ago when “designing” living organisms. Even our ancestors used tensegrity as a principle when they found the perfect solution how to build arched entrances or beautiful domes, bridges and water conduit systems later on. One definition of the tensegrity is: “A state of strong and harmonious integrity that cannot be spoilt or demolished by the disintegrity surrounding it as its own structure is so orderly that it can be separated from its surroundings.” Tensegrity is made up of two words: tensional and integrity. It means that compression will result in tension. When these two equalize each other, we get integrity. This principle helped me “re-interpret” the “flexible” part of kayaking, that is the body of the athlete, which “can either transfer the power to the boat or absorb it”. When it comes to the paddling of great kayakers, there is an “integrating principle” that “holds” the technique together. I thought this “integrating principle” might as well be called tensegrity as the power circles themselves can increase or decrease the power in the blade. A good example for this is the interaction between the pulling and the supporting arm in what I call power circle #2. The good timing of the work of the supporting arm can actually increase the power of the pulling arm. The power circles make it possible that the trunk, legs and arms of the kayaker all help each other’s work. This interaction can especially be taught and improved on a kayak machine but also in the boat on the water. An excellent coach made an interesting and at the same time very helpful observation in Florida a few month ago. Among other things he told me about a 40 km long practice kayaking and said that by the end of the practice all the kayakers “were dead”, lost their technique and were doing everything but kayaking. There was one athlete Knut

Holmann, however, who managed to “hold onto” his technique till the very last meters. It is not a secret that this kind of “marathon preparation” of kayakers is only popular in Europe. Obviously, not everyone follows this principle. It is food for thought, however, that the best kayakers who have won world competitions for years or decades actually opt for this method. Presumably (and obviously) it improves AEROBIC capacity and has a very effect on technique. “When we were paddling today I figured out the power circle #2 and the bending shaft. We had paddled up the river, and then Grant separated us so that we could paddle at our own pace and not talk. Then when I was paddling, I thought about the technique, and putting my weight onto my upper arm, as I rotated. It suddenly just clicked, and I could do it. Doug had said to me that when I got it, I would be able to feel it and I could. My arms weren’t sore, and I was not putting pressure on my arms. I could feel the paddle grabbing at the water in each stroke. And the power that came from each stroke. I then paddled for 10 km, non stop, and still could have gone further. I hope that on Wednesday I will still have the technique. I am a concrete learner, so I had to keep thinking it over and over again until I could put it into my paddling”. (This 13 year old girl learnt the technique used by Eirik Veraas Larsen and the Norwegians) According to Mihaly Csikszentmihalyi, all activities performed at an advanced level must be FUN or JOY first of all and this fun and joy will result in a FLOW, meaning an activity or motion that is seemingly light and effortless. The movement patterns interact follow each other perfectly. The technique of great athletes is like this, it is very much a “cat-like motion”. “Use the water and do not fight it” 6. I gave up teaching technique by using traditional methods thirty years ago. Traditional method means, for instance, when you look at the blade angle, analyze and measure stroke length, count the stroke rates or look at the height of the elbow, the fist, etc. Instead, I started to create images about how to grab the water, about strokes and the position of the trunk at pull, etc. Since the early 1970s I have been using expressions like “the water can help you but can also turn against you” or “use the reaction of the water and do not fight it”, etc. And somehow my athletes, G. Csapo and Z. Bako once mentioned the new term “water wall” referring to the water forming at the side of the boat opposite the pull. This water wall can help or hinder the boat, depending on the way, strength and direction (angle) of the kayak when “attacking” it. It took me several years to realize that “making use” of the water wall is absolutely essential in modern kayaking. The water wall, or in other words, “the bouncing effect” led to the comparison between kayaking and waterskiing and kayaking and windsurfing. Only recently, in the past 10 years did I realize the similarity between kayaking and the

motion of big fish (or any fish, for that matter). The motion of large fish like the barracuda, shark or the dolphin (even though it is not a fish) can be used very well when teaching kayaking techniques, especially the perfect 3D trunk motion or how the whole body rotates and swing. I often wondered how the barracuda can reach a speed of 100 km/h within less than half a second. I found it amazing, and I figured he was probably not doing it by using his pectoral fins only. It took me month to realize that with the help of his tail fin that is motionless for a very short time, he presses himself against the water wall. The water wall around the barracuda behaves like “water in a closed system” for the fraction of a second. This closed system “is aware” of the bouncing effect that one can see when watching an indoor football game. The water bounces the snake-like trunk of the barracuda almost as powerfully as the fish pressed himself into it. It is also the tail fin that uses when straightening its body. The above mentioned expressions and images were very efficient when it came to teaching the technique or to the communication between coach and athlete. There had been images that were skipped, others were used more often or developed further. We had to make significant changes, for instance, on the “pole-vaulting” image that we originally used to demonstrate how to get more or less part of the weight out of the boat with the help of the bent shaft in order to ease the pressure on the paddle. This, however, broke the smooth gliding of the boat in most cases. The vertical movement of the boat increased. In order to use the “pole-vaulting” image or principle properly, a more detailed analysis had to be done. A coach friend of mine wrote the following about the similarity between pole-vaulting and kayaking: “the carbon fiber paddle or the pole of the pole-vaulter has changed the technique of the two branches of sport significantly… Technique has become more important than rough muscle strength. It seems that one of the practices leading the pole-vaulting, the trench-vaulting that mainly involves moving ahead instead of moving upwards fits exactly with kayaking. In both cases, we swing past our tool while using it for support.” In my explanations I started to use fewer 2D (two dimensional) images when referring to blade angles, stroke length, fist position, the vertical movement of the knees, etc and more 3D (three dimensional) images when explaining, for example, the interaction between the pulling and supporting hands and trunk, hip, legs. Over the years, as the speed of the boat became faster and faster, we were forced to reduce the number of mistakes to the minimum. One of the greatest but at the same time most shocking revelations in the past few years for me was to realize that it is absolutely natural for an athlete aged between 10 and 14 to see and think in 3 dimensions (Apparently, it does not present a great problem to a child to arrange the colors on the Rubik Cube in the proper way.) Later on however, we seem to lose this ability. When we do coaching we concentrate on the mistakes or the wrong movement and were use 2D images to explain and correct them. We mainly aim to improve stroke-length, blade angle, fist and elbow position, or the movement of the shoulders, and to accomplish this, we use only 2D images most of the time.

The best coaches are able to “see something” that nobody else can in a movement. In my opinion, good coaches always form and see movement in 3 dimensions. They are the ones who improve the technique with a firm hand and adjust it to the speed of the boat. They are able to teach and improve the 3D vision of athletes. New boats and paddles appeared at international competitions and it was the use of new paddles that brought about the greatest technical improvement. It encouraged or rather “forced” athletes and coaches to create incredible smart technical patterns or series of movement of movement patterns. Methods of coaching have also changed and “lived up the expectations”, which resulted in better and better time results like less than 18 seconds in 100 m or less than 36 seconds in 200 m. The 100 split time in 500 m is also around or even less than 20 seconds. The speed of the kayak has become more than 5.5 m / seconds, which means that in one second the boat covers more distance than its full length. It is so amazing that it is almost impossible to imagine that the time results of men’s kayak finals could improve any significantly or faster in the near future. “technique adjust itself to the speed of the boat, they improve together”. 7. Apparently, the technique of athletes also adapts itself to the speed of the boat as a result; we can see great technical solutions. K. Holmann’s movement pattern is perfect at each stroke he makes. He propels the boat while keeping together all force-lines (line of forces) impeccably throughout the whole competition. His movement pattern serves as a model of the combination of the traditional (Hungarian) and Hansen technique. Michael Kolganovs start and acceleration in the first 100 m made us, spectators ask a lot of questions. The first was whether it is the stroke rates or the force that dominates most in this technique or whether it is the amazing combination of the two that brings about the “barracuda-like” acceleration of the boat. It is not easy to answer this question but we cannot skip it as our athletes would also like to learn and put this technique into practice. What lies behind Kolganov’s acceleration is not only a very thorough physiological preparation but also a technique that was developed to perfection. We can see that during starts, Kolganov rotates his trunk with tremendous force. He especially uses his back musculature on the opposite side of the fixed blade. The blade produces the torque on the opposite side of the pull. At the same time, the mass of the torso presses the side of the boat against the water wall on the support side. The water wall pushes back on the boat with the same force. This way, the two opposite forces, the torque and pressure of the water wall maximize efficiency and launch the boat straight forward. The greatest and most amazing surprise regarding technique seems to be connected to the name Akos Vereczkei. For some people his paddling technique is incredibly brave, it

is almost impossible to teach how he moves his whole trunk. Probably, it is also takes an extraordinary coach who is able to see, think and teach in 3D. Like that of Holmann, Kolganov and Vereczkei, the technique of the Norwegian Larsen (Eirik Veraas Larsen) is also sensational. The way he moves makes me think of Eric Hansen’s flawless, perfectly “supported” crystal-structured technique that he produced more than 40 years ago. In my opinion, the “structure” or the “framework” of the technique can be imagined and taught best when we compare it to the 3D model of a carbon atom. (Like the atomium model in Mechelen, Belgium). When I first saw Larsen paddling a few years ago, I tried to understand what he was doing. Soon afterwards, I tried to teach it. At first, only on the kayak machine because apparently, it was not easy to move significantly away from the axis. For unstable athletes, it presented and still presents a big problem to make a dynamic swing with the shoulders to the opposite side of the pull, increasing the pulling force this way. “Water-skiing. Tipping the boat to the pull side.” 8. “The other thing I liked was the water skiing. When I did this on the water that day in the cove, I would plant the blade then move my body to the paddle, keeping a solid form, rather than bending my pulling arm to bring the blade back. Everything stayed solid and I couldn’t swing around the paddle…a pivot point.” “When you told me that my paddle is not moving through the water, a whole lot of thoughts went through my mind like how do you compress the boat and water-wall, but I think I got now. To compress without moving the paddle through the water, you get a strong catch and do a lot of Power Circle #5 and #3 along with your butt too.” “When I wasn’t getting this feeling and paddling with not so good technique I felt like the paddle was moving through the water as opposed to my boat moving past my paddle. When I tried to put any body weight on the paddle the blade just started moving through the water. I also felt that if I stopped using power Circle #3 then the whole technique fell apart.” Both kayaker and water-skier use a “fixed” point, they dynamically move sideways while “pressing” the slightly tipped or “edged” boat or “edged” water ski against the water wall. “When I was paddling the other day I was thinking about the difference between tipping my boat and compressing it into the water wall. The idea behind the water wall is that the athlete tries to compress the boat into the water wall and the water wall will push back to make the boat go straight and to make the water wall push the boat forward.” “The other idea I loved was the water walls. When I tried on the water, pushing my lower body against the stroke my boat moved more forward than side to side.”

“When my boat tipped over the other day, I was doing a very sharp turn while edging my boat as much as I could pressing it into the water wall. On this day while paddling and imitating Akos Vereczkei and other great kayakers, I realized how important the water wall was and how badly we need a very strong one. But for the water wall, we would all find ourselves in the water.” During warm-up, before practice. We always make a point of doing sharp turns around a buoy and figure 8. Both are very effective because they make the athletes feel the water wall. It is also one step further from the passive balance practices like standing up in the boat, throwing paddles like javelin, paddling with hands, etc. These are referred to as passive balance practices because, in this case, the water wall cannot support the kayak as the boat runs very slowly. Passive balance practice is essential, especially, during preparation because they maintain good sensation. “I’m still thinking about how to exactly describe how I feel about my water-skiing experience and how it relates to kayaking, but I’ll give a shot anyways. In terms of kayaking, when we think about practicing the water-skier, we try to focus on quite a few technical aspects which we must do very precisely. For example, it is extremely important to find a solid, yet at the same time, dynamic support in the water with which we can pry ourselves past out paddle, and through the water. We can achieve this through twisting our boat, leaning toward the stroke side, edging our boat, and utilizing a very vigorous swing with the upper body towards the opposite side (doing this as well as keeping one’s weight on the stroke side can be achieved simultaneously, but it is very delicate balance) etc. Furthermore, in order to enhance our ability to do the “water-skier”, the athlete must also have a rigid, yet at the same time a very adaptable body structure. How does this all relate to real water-skiing? A few weeks ago I went water-skiing, and I was thinking, about some of these concepts at that time. In terms of kayaking, I think of myself as being a fast learner and quite competent technically. Water-skiing however, that is an entirely different story. I knew what I was doing wrong, but due to my lack of experience I could not seem to correct my technical errors. My arms were bent, so just getting up alone was a challenge. My feet were not together, which tired out my lower body so much, and I was leaning forward just like a rubber ducky with a rope around my neck. I watched some of the pro’s for quite some time, but no matter how hard I tried, I could not seem to duplicate what they were doing, and how they worked with the water (body was horizontal to the water). I, on the other hand, was working against the water. (DF) “Ako – Nor” 9. “When I was practicing, I realized I was not good enough. I tried to figure out how to do this more efficiently. When I was pressing the boat against the water wall and concentrating very hard on power circles #1; #2; #3 and #5 while using the Ako-Nor (Akos and the Norwegian) technique, it just clicked how I can make the water help me more. I also noticed that when I made a more vigorous swing with my trunk and shoulders sideways, it sort of improved power circle #5 and helped to run the boat straight forward, and it was easier to press the boat against the water wall. (GA)

This young athlete, together with my former athletes (Z. Bako and G. Csapo) put the 30 years old “use the reaction of the water and push the boat forward with the help of the water wall” principle into practice. Another and very popular image was the “wet soap effect”, more exactly, “press a wet soap with your fingers” image. If we are pressing it from both sides, the soap will leap forward. Ako – Nor: The term Ako – Nor refers to a technique. My athletes gave this name to the technique used by Akos Vereczkei and the Norwegian Eirik Veraas Larsen. Everyone wanted and wants to copy them and learn their technique. “When I was paddling today with the Ako-Nor and the water skier, I noticed that it felt as if was a metal pole running from my bottom hand, up to my arm, across my body and over to my other hand. When I was paddling with good technique the metal pole was bending into an arc shape just like the shaft bend on the paddle. (DA) There is no doubt, the two greatest kayakers of the past few years were Akos Vereczkei and the Norwegian Eirik Veraas Larsen. They both, though in different ways, presented a challenge to coaches and athletes, too. They made dramatic changes in kayaking and kayaking techniques. For me, it seems that these two kayaking greats started a new era in the history of kayaking. The credit goes to the incredible smart coaches who taught and let their athletes paddle with their own very efficient, unique and brilliant technique. It is great challenge for all coaches in the world to understand and teach these two kinds of entirely different technique. As I mentioned before, Larsen’s technique is a “déjà vu” technique that reminds us of a super kayaker’s, Eric Hansen’s unique and unusual technique he used 40 years ago. The technique of Akos Vereczkei raises a lot of questions about “equilibrium”, especially when we analyze his movement pattern from a front-view. Equilibrium in kayaking means that the forces, transfer of body weight, acceleration of the different parts of the body, etc. are equalized in a “system”, that is in the 3D image of the kayaker. This is how I explain and teach Vereczkei’s technique to my athletes: “the kayaker makes a vigorous swing with his trunk to the opposite side of the pull while holding on to his paddle. In order to hold the bent shaft firmly, his arms, trunk and legs together make up a solid and firm frame during the whole time. This frame is supported by the boat edged a bit to the pull side and pressed against the water wall on the support side. “Line of the Force” start at the paddle in the water and get to the water wall beside the boat on the opposite side with more or less strength, depending on the firmness or solidity of the frame. Everything is equalized, so this is the “equilibrium”. The force is increased on the paddle because the trunk swings to the opposite side. The frame is well supported by the properly edged and slightly tipped kayak. Finally, the boat is supported by the water. If the frame (the frame of technique) is not firm enough, the athlete is not able to make a powerful swing with his trunk to the opposite side. In this case, paddling usually becomes “dragging” the boat.

The “Nor” part makes up the term Ako – Nor, originally comes from Eirik Veraas Larsen’s technique. This is how I explain E. V. Larsen’s movement pattern to my athletes: “After a very strong catch, you have to bend the shaft by swinging your shoulders vigorously to the opposite side of the pull. You have to keep the force mainly within the “arm-shoulders-shaft” power circle. Press the slightly tipped kayak against the water wall on the support side”. Equilibrium, just like in the technique of all great kayakers is apparent in his technique, too. It is also relatively easy to see that the “line of force” starts at the blade and through the solid firm framework it goes to the water wall on the opposite side of the pull. “aircraft carrier” 10. It was very important for me when I realized that quite a few athletes (and unfortunately coaches, too) think that the kayak is similar to an aircraft carrier or an insensitive barge. The truth is that the kayak is very sensitive and reacts immediately to all moves the athlete makes. Then this reaction goes into the water through the boat. The reaction can actually increase or decrease the speed of the kayak. For us the most important point is that the kayak itself is a vital part of the “framework” and “structure” of kayaking and of the technique itself, after all. The set-up and the inner equilibrium of the movement patterns start at the boat. The water supports the boat from underneath, from the front and the side. The water itself is doing nothing else but “waiting for a certain action” initiated by the athlete. After all, the water itself is also an integral part of the internal structure of the kayaking technique. More precisely, a solid but at the same time very flexible and adaptable framework cannot be made up without the adequate support of the water. Perhaps, the easiest way to explain the link between the water and the boat is by pushing a ball under the water. It comes back to the surface immediately. Actually, this “experiment” is very popular with 10-12 year old kids, but others also like to do it either at home or at a lake or during practice. The kayak brings about the same effect when you put it on water and get into it. When the water is still and it is not windy, and you lean a bit forward, you can see some small waves starting from the front of the boat. You can see the same thing when you rotate your trunk and shoulders. You will see waves at the front and at the stern of the boat. Exactly the same thing happens when you are paddling. If you are not making the right movement with your trunk, you actually change the position of the “wet surface” of the boat. As a consequence, the speed of the kayak will be decreased. Another “experiment” is when you stick out your hand from the car while driving and try to feel the lifting force of the air. When you change the position or the angle of your

hand, you will instantly feel the increased or decreased resistance of the air. Apparently, the kayak does not run at the same speed as a car, but the density of the water as medium is much higher. When the kayak is doing 20 km/h, even the slightest inadequate change of angle will decrease the speed of the boat. It is also good thing to use a “wet soap” as an example to teach how the kayak runs. If you press the soap with your fingers, it will “launch” forward. This is exactly what you do with your paddles and swinging body weight. The boat is pressed not only against the water “waiting” in front of the boat but also down and sideways. In this way, a water wall is formed in the shape of a “V” and “U”. The water reacts instantly and launches the boat back or forward. Reaction depends on how much force is applied when the boat is being pressed against the surrounding water wall. “When you told us about the rubber ducky on the first day, I found it very good and it helped a lot to understand how to catch the water. “I was working with you last week and I think the way you teach helped me a lot. What I liked most was that you used everyday things like rubber ducky to explain kayaking.” “The rubber ducky is a good example for everyone when we want to show how to do and how not to do things when kayaking. When we want to push the rubber ducky forward by a knitting needle, there is only one tiny little point to put the needle upon if we want to push the duck’s head will rise up too much. If the knitting needle is too low, the duck’s head will go down too much. The same is also true with the knitting needle being too much to the left, or too much to the right, and everything in between. The knitting needle symbolizes an axis that transforms muscle strength and swinging body weight into the speed of the boat.” “The idea and image of an axis helped to understand not only the action like Akos and the G-force (gravity; swinging body weight), but also how power circles make up an efficient system. I think, it also helps me feel the boat that you are part of”. G-Force: This is actually how swinging body weight is transformed into boat speed, or in other words, how to use “increasing” gravity for propelling the boat. When the trunk of the athlete swings from the one side to the other, there is a specific point where he pushes the boat forward and a bit sideways with the maximum force. The reaction or resistance of the water pushes the boat forward. All super kayakers “use” their swinging body weight to increase force on the paddle. The proportion of muscle strength to body weight differs with each kayaker. What I realized is that the most successful ones are very exact and “use” a very straight axis as a “place” where muscle strength and G-force are transformed into boat speed. I personally like Greg Barton’s technique best of all. You can see the same thing with great water-skiers or windsurfers. The ski or the surfboard is in contact with the water at a very precise angle. When kayaking, the reaction of the water gets to the boat via a perfectly straight axis. The water “support” makes it possible for the athlete to build a solid and firm but at the same time very flexible “framework” or “system”. And moving “backwards” along this perfectly straight axis, he transfers the body weight and muscle force into boat speed. By using this analogy, one can understand why it so important to sharpen the ski or the surfboard and to edge the kayak towards the pull side.

“Eiffel – Tower” “Egg – Shell” 11. The following image is relatively simple and intends to show how important it is to maintain perfect link while paddling. The perfect link is between the blade fixed in the water and the water wall on the support side. The line of force of this movement pattern is like the Eiffel - Tower because it starts at the blade, goes above the head, then down on the opposite side, through the side of the boat, and finally into the water wall. This image helps the athlete to transform his swinging body weight almost perfectly into the boat as well as to improve his balance. “Eiffel – Tower: Very good when edging the boat and twisting the boat. Quite hard to visualize at first but once you have, it is very interesting concept. I think rather than A.B.S. it helps the full swing (which is usually a vertically based oscillation) to become more extended. It helps to free the restraints of the full swing and to use energy to compress the water wall rather than to bounce up and down. When you add the torque, you can imagine the tower twisting (like two plates’ #2 & #1). This helps to join the more ridged circles together: you now have an extra picture in your head to use the #4 & #5 more smoothly. The A.B.S. comes into play once you realize that you can twist the tower”. “This is very much like the Eiffel – Tower. If the Eiffel – Tower was made up on the top of quicksand then it would fall apart. I found this is very useful while I was helping the beginners to start with something basic like PC #2; PC #3, so they could upon it”. The Eiffel – Tower image always helped and still helps my athletes to “involve” swinging body weight (gravity) into the propelling of the boat. The Tower image can help to form the proper shape and direction of the “line of forces” that are bent at the feet, like the Eiffel – Tower, in order to form a very strong support for the structure of kayaking technique. In this case the “line of force” starts at the blade in the water, goes above the head of the athlete, down to the hip on the other side, through the wall of the boat and, finally, into the water wall. Egg – Shell An egg shell is very strong, light and fragile at the same time. This image is very helpful when it comes to making the athlete understand that the structure of the technique itself, like the egg shell, is very powerful in one direction but otherwise, fragile. This is reflected in the athlete’s mind as a kind of “condensed” image that includes the structure of the body, line of forces, kayak and blade. The analogy of egg shell was introduced by Z. Bako to help create and “maintain” a “lightweight”, effortless and smart technique. Although, he used this image when he was preparing some of the best kayakers in the world, I started to use it when I worked with beginners. It was a great success because this image involves all important details. After the first 4 or 5 month they understand and used it without any difficulty to improve their own technique.

“…I don’t really know if all this was new to me or you just helped me realize it…” It is the “internal structure” that I intend to build in the muscles, arms, legs and, eventually, mind of the kayaker. They, like the pieces of a puzzle, are waiting to find their own proper place with the help of the proper technique and to form the “right image”, the perfect internal structure” and, eventually the technique that is built upon it. I often suggest to my athletes that they should think that a very well-designed and well constructed structure is what “supports” the egg shell inside. “A.B.S.”. “Full Swing and Torque”. 12. A.B.S. All three images play a significant role during warm-up. A.B.S. refers to the Anti-Lock Brake System installed in cars. This image helps to understand perfect “water support” of the constantly gliding kayak. As the computerized brake system in the car prevents blocking all four wheels at the same time on an icy road the car actually goes straight ahead. When kayaking, the cooperation between the heels (two points) and the gluteal muscles (the other two points) of the athlete is essential in order that the boat can “find” its most efficient position as well as to find the best position of the whole body in the boat. Body position needs to be adjusted before each stroke, that is, between air-work and stroke. Especially, the powerful swing of the trunk makes it necessary. Full Swing: There are different types of swing. The first, small swing is when the shoulders and upper arm of the athlete “want” to make a very powerful “approach”. It can be seen well when the teres major & minor contracts more or less powerfully. It is very hard to see this movement on videos or in photos made from front and side view and sometimes it is completely invisible. One can usually see the more and less powerful swing only from the back. When doing a large swing the shoulders rotate very powerfully. This is typical of kayakers who use the traditional technique. Full swing comprises all three types of swing. The legs that straighten with a tremendous force make for the hip to rotate and move backwards more than usual. Naturally, the hip moves forward on the support side. This way, the gluteal muscle, the hip, the trunk, and the shoulders can rotate vigorously. The swing of the back muscles to the opposite side is the most visible. The swing that the kayaker uses to propel the boat forward.

This movement is very similar to the swing of the “punch bag” that prize-fighters use during training. I like to “overdo” this and I always make my athletes use 5 kg bag packs during trainings on the kayak machine. K. Holmann’s is a perfect example for a very nice swing of the torso. This movement is always supported by the legs. One can see that the knees of Holmann make a tremendous vertical movement. While the knee on the support side is moving up, the shift position and leans on the knee moving down on the pull side, which makes the boat a bit edged towards the pull. Torque The kayaker takes turn paddling on the right and on the left side. The blade is about 25-30 cm away from the axis of the boat when it is dipped and fixed for a split second. This way, the blade not only propels the boat forward but at the same time turns the front of the kayak sideways. One can see it well on front view videos. At each stroke, the front of the boat moves about 5 or 10 cm to the opposite side and the water pushes the front of the boat with the same force. In fact, the water provides an approximately 1 –meter long very strong support for the front of the kayak. The strength of the support, naturally, depends on the speed of the boat. “Bent shaft, pole-vaulting” 13. We realized that the wing blade sort of “gets caught” in the water. Another phenomenon was also revealed while we were analyzing the technique, namely, that the carbon-fiber shaft is more flexible than the traditional shaft. This made us create a new analogy the “pole-vaulting” image. “I was working with the pole vaulting when I was paddling today, and I have just written down some on my thoughts on how I see it. While paddling, you can think of a pole vaulter to improve your stroke. When someone pole vaults, they run up with a long pole in their hands, then they reach as far forwards as they can, and stab the pole into the ground. They have to then lift their bodies up and over the pole, to send them flighting forwards. If they do not have a strong support, or they lean to the side, the pole vaulter will go up into the air and fall straight back down. What you do in the kayak is similar to what a pole vaulter would do. Imagine that you are going to take a stroke on the left side of your boat. You want to reach out and have your paddle in the proper position as if you were going to take a stroke. Then you want to lift the right side of your body up. (you should feel your bum lifting off the seat and your right shoulder lifting up and over your body but not too high, just about an inch higher). Now you want to reach forward, for the last few centimeters of your stroke. (this will add a bonus amount of power to your stroke.) Then you want to come down with so much force that you will bend the shaft) this is normally when the pole vaulter is flying forwards.) Coming down onto the shaft really gives us the extra power to our stroke, and the force to rotate the right side of our bodies out and over the boat. The trunk of the athlete is very flexible and powerful at the same time. Consequently, the trunk can provide support for the shoulders and through the shoulders, for the arms, too. The trunk, however, can also absorb the force or the energy. Normally, the hip provides support for the trunk and helps it rotate but it can also happen that it fails to help the

trunk. The gluteal muscle moves approximately 1 or 2 cm forward and backward. The hip can move between 3 and 5 cm. The back and forth movement or the rotation of the shoulders, however, can be between 20 and 30 cm or even more. The hip is supported by the straightening legs. The hip supports the trunk, the trunk supports the shoulders, and finally, the shoulders provide support for the arms so that they can “hold” the “bent shaft” during the power phase. What makes all this possible is the seat and the foot board fixed in the kayak. And finally, the water supports the boat, especially, the front. “My most memorable practice when you were here was the day, we had some crazy weight circuit, Mike put together, and we each came out one at a time. I think it was the Friday. I came out, absolutely exhausted. You introduced to me the idea of bent shaft. You said to paddle, then one by one take away the support of water, legs, trunk, shoulders and arms. This was very hard for me, but made me realize how much each part affects another. I could not swing without the water, not create power without legs, no connection without the trunk. I had trouble taking away my shoulder support though. I was not clear on how that felt. But when I put everything back together it made paddling feel so great and understood the connection. I went through this 3 or so times, and I was so tired. I loved this particular session, I also learned to press my heel down. The kayak machine (kayak ergo) cannot substitute kayaking, it is neither better nor worse than the tank. The kayak machine is a totally different tool for preparing athletes. In a way, it is a lot similar to the tank since the athlete actually pulls (through) the paddle on the kayak machine, too. While in the boat, on the water, it is the athlete and his boat that moves and the blade is fixed in the water. The athlete can put his body weight on the paddle while kayaking on the water or in the tank, but seemingly not while practicing on the kayak machine. It is very interesting to see how poor the coordination of even great kayakers is when they paddle on the machine for the first time. After a few days’ training almost everyone “constructs” a very nice “structure” to build the technique upon. This structure, the set-up and coordination of movement, the perfect order and integration of movement sequences can also be referred to as a tensegrity-based formation in which one can easily see the power circles that were already mentioned very briefly before. Some athletes told me how they felt were paddling on the kayak machine and what great feeling was when the whole “movement” just “clicked”. They were stunned to experience that they actually put weight on their paddle even though they were not able to use “water as support” when practicing on a kayak machine. The only possible explanation for me was the perfect cooperation of the power circles. A perfect framework, a perfect “egg – shell” had been formed and it kept paddle, legs arms and trunk from moving in a disorderly manner. Analyzing the technique of kayaking, describing or teaching it with the help of the “behavior” of the blade, the movement of the paddle is like grabbing the head of a carp and making consequences how it propels itself forward by its tail fins. If the tail fin moves before the actual movement starts, the fish will not make any move forward, or the motion will be very slow. When kayaking you can see the same thing, the blade is fixed for a split second and stays motionless until the trunk starts rotating, swinging and the kayak starts moving ahead. And then the fixed blade moves too, making room for the rotating and swinging trunk.

The athlete works with a fixed point, too, it is the blade fixed in water. The whole trunk rotates and swings, pressing the kayak sideways and forward in the water. This can be described by using a bit complicated but at the same time very nice 3D image. “Power Circles” 14. “I had a new idea about the Power Circles today. It is as if the Power Circles are a frame that fills a sphere, just like that frame (tensegrity) held together with elastic you gave me.” The above idea of one of my athletes is very much like the egg shell image. The well-designed Power Circles “fill” a sphere in the form of an egg shell. “After you came though my mindset was up, because of all the new ideas you introduced. I don’t know if they were actually new to me, or just stated them to me in a way I could relate to” A super kayaker, mostly with the help of his talented coach, will find the perfect egg shell framework sooner or later. In order to make this “learning process” faster, I found it very efficient to introduce power circles to athletes, regardless of their age. It usually takes months to learn the power circles. “All the Power Circles work together to keep the tension created to move the paddle, boat & body moving & not bouncing the boat to go anywhere but forward. It is all a process so counterbalancing the tension & force created. If not moved created a negative effect on the boat & efficiency & movement. All parts & segments must be in motion to get movement in the direction you want it to go”. The motion of the most finalists is very economical, efficient and most of them graceful. It is a perfectly balanced cat-like motion. This constant, elegant motion is what we call “flow” and it is a delight to see for both athletes and spectators. Apparently, the technique of these athletes is built on a flexible but at the same time very strong structure. In my view, each athlete is able to build this flexible but strong structure by using the five power circles. The five Power Circles are the following: Power Circle #1 → foot board on the pulling side → straightening, contracting leg → hip → trunk muscles on the pulling side → pulling arm, hand → “back” to the foot board on the pulling side Power Circle #2 → pulling arm, hand → shoulder on the pulling side → shoulder on the support side → supporting arm, hand → through the shaft to the pulling hand

Power Circle #3 → foot board on the pulling side → straightening, contracting leg → hip on the pulling side → hip on the support side → “back” to the foot board on the pulling side Power Circle #4 → blade fixed in the water → shoulder on the pulling side → hip on the support side → “back” to the blade fixed in the water Power Circle #5 → foot board on the pulling side → straightening, contracting leg → hip on the pulling side → shoulder on the support side → supporting arm, hand → “back” to the foot board on the pulling side “Paddle, the athlete’s body, boat, water - they all make up the system together” 15. Going back to the analogy of the water-skier, the body of the water-skier should be very flexible to be able to adapt to slightly or dramatically changing water conditions. On the other hand, the athlete’s body is very strong so that he can press the ski down powerfully, evenly and at the proper angle to the water while “hanging” at one end of the rope. The same fits exactly with kayaking. The kayaker is “hanging” on the shaft of the paddle fixed in water all the time while pulling. At the same time the athlete’s trunk is rotating and swinging vigorously. By swinging sideways, he is pressing the boat into the water on the opposite side of the pull. While doing this the athlete is aiming to find the best possible angle between the kayak and the water wall to make the most of the reaction of the water. For me the similarity between water-skiing and kayaking was the starting point to understand and describe the link between compression and tension. Compression cannot exist alone, it always coexist with tension. The kayak carrying the body weight and strength of the athlete, presses itself into the water. Seemingly the pulling arm is just “hanging” on the shaft of the paddle. The compression in this system is the “water – boat - the athlete’s trunk and the supporting arm”. Compression results in tension, in this case, in the pulling arm. Tension in the pulling arm, eventually, force depends on the quality, scale, acceleration, and direction of compression.

At first I made up the 5 power circles to create models for trunk, leg and arm movements. Then, I started to “refine” the details and tried to figure out how the different parts of the body work at catch, while at work, and before and during air – work. The kayak machine helped me a lot because you can also see how the legs work. I also did video recordings from all views to see the whole motion as well as the minor details. I usually analyzed the videos with my athletes. We concentrated on the wrong movements, we wanted to find out the point where the “flow” of the motion breaks or changes for the worse. In the beginning, we also compared the movement pattern with that of the super athletes. The problem was that we were able to make videos of the paddling greats at the competitions only. In spite of this, we always tried to trace back and find the movements, especially, the wrong ones. After long years of observation I made up the pair “compression – tension”. In this way, I wanted that pulling from the arm would be less significant. What made it absolutely essential was the fact that most super kayakers do not use their biceps dominantly. They are sort of “hanging” on their tool, the paddle. Their pulling arm is like a “rope” fixed on the shaft. The trunk rotates and swings tremendously to the opposite side of the pull, increasing the force in the blade locked in the water. If we take a closer look at the rotation of the trunk, we can see that the position of the leg changes significantly. The rotation of the trunk is smaller at the hip and larger at the shoulders. Apparently, the trunk is neither a “block of concrete” nor a “big stump”. I came to realize that in each body or trunk position, the internal structure of the technique is supported in a brilliant way. The purpose of this that the body can use the less possible energy to maintain the speed of the boat. “Compression – Tension” 16. Compression and tension in the Power Circles look like this: Power Circle #1 This is usually recorded from a side view and this is the PC that coaches analyze most often. Compression: contracting leg → hip → trunk on the pulling side Tension: pulling arm Power Circle #2 The technique is seen from above

Compression: shoulder on the pulling side → shoulder on the support

side → arm Tension: pulling arm

Power Circle #3 Seen from above. Compression: straightening and contracting leg → hip on the pulling side

→ hip on the support side → “back” to the foot board on the pull side

Tension: none in this power circle Power Circle #4 The technique seen from front and back view

Compression: blade in the water → shoulder on the pull side → hip on the support side → “back” to blade in the water

Tension: none in this power circle

Power Circle #5

Compression: foot board on the pulling side → straightening and contracting leg → hip shoulder on the support side → supporting arm → hand → “back to the foot board on the pulling side

Tension: none in this power circle

For me, it is very important that compression is present in all power circles. They all help to increase the tension in the pulling arm. Tension is present only in the pulling arm in PC #1 and PC #2. The upper arm bends the shaft forward. All the other parts of the body support this work. After practicing the power circles for a few weeks, all details are automatically “put together” to “serve” the pulling arm. It is not about holding the elbow too high or too low or doing poor or too much legwork. The rotation of the trunk that differs with each athlete is also “set” and the balance of the athlete improves significantly. Power Circles are to create a good basis to improve and work on the details of the technique like catch, power phase, recovery, or air-work. Practically, all these and the glide of the boat need to be analyzed and improved at the same time. In my opinion, the glide of the boat is very crucial to look at because it often happens that although catch

visibly improves, the boat bounces more. Another problem that comes up very often is that the boat slows down a great deal during air work. It has also become apparent for me that the power circles help only to a different extent from catch during the power phase until recovery. In other words, the power circles cannot work “at full capacity” in the different phases. Mainly because the body position and the relation between the body parts of the athlete constantly change from catch till the end of recovery. To what extent each power circle contributes is not proven scientifically, like many other things in this book. This all was made up on the basis of what I found and with the help of my athletes. I collected these things to improve catch, power phase, and recovery while practicing. “The work of the Power Circles” Power Circle #3 17. The order I set up to practice the Power Circles is the following: It starts with PC #3, that is with the legwork then comes PC #1, followed by PC #4, which was originally made up to improve posture. The next one is PC #2 and the last one is PC #5. The first thing is to practice and improve legwork with the help of PC #3. It is very important because there is no solid “structure” without good legwork. “Today’s practice felt really good…it was one of my best technical days. As soon as I got on the water and started to paddle I could feel a difference in my stroke, balance and perception of what I’m supposed to be doing. I started using my legs, and the power automatically appeared. I could reach out farther, still not changing the knowledge I already had of keeping hands at eye level, and my rotation was greater. I felt connected, and the boat just flowed freely, gliding through the water. I understand completely about what Imre was talking about when he said to use the water instead of fighting it”. “Your idea of lifting the opposite heel and leaning the boat to the side of the stroke was also valuable information”. “When I was paddling the PC #3 circle, I pressed my heel down (on the extended leg) and I felt very powerful. I felt I was really getting my full glide. Afterward my heels were sore, from the pushing down on them so hard. It was easier for me to control my boat, but as soon as I let up, or wasn’t completely using the PC #3, everything else fell apart. It’s impossible for me to get a powerful “locked” blade for my “swing” from stroke to stroke without a strong base. The PC #3 also gave me more balance to be aggressive in my boat, both on the footboard and with my paddle (again ‘locking’).” Power Circle #3 is apparently for legwork. Good legwork is made up of various kinds of movement and movement patterns. The first:

The simplest and it is when make our athletes “bicycle” very hard. This helps them to build a strong base to practice how to press the lower part of the trunk and the legs between the seat and the footboard. “One can see that the knee goes up very high on the opposite side of the pull and leans over to the pulling side. This way, the hip and the trunk can rotate totally and the body weight is on the pulling side. There are so many amazing details but now I just want to concentrate on the knee. One has to move it over to the pulling side and leave it there while the hip on the pulling side moves over to the opposite side of the seat. This is a GREAT technique. And at the same time K. Holmann’s boat is a bit tipped to the direction of the blade, showing that the athlete’s body weight is on the paddle.” I would like to add two more details to this. One is that the boat is tipped to the pulling side because the athlete is pressing the boat down with his heel. On the other side, however, he is lifting it up with the help of the pole. It is also apparent that the technique, or I should say, the structure of the technique is in perfect equilibrium, regardless of the fact that this is only a photo that we are looking at and the athlete is not in motion. The slightly tipped boat is leaning against the “V” or “U” shaped water wall. And this is the training to improve legwork: b) Edging the boat gradually towards the pulling side • The gluteal muscle is flexed and contracted on the pulling side • The “contact” between the seat and the gluteal muscle becomes loose on this

side • The gluteal muscle and the hip rotate forward on the support side • The gluteal muscle slightly contracts on the support side • The gluteal muscle presses the seat sideways on the support side • The gluteal muscle presses the boat against the water wall on the support side

via the seat • The water wall reacts to the boat pressed against it • The knee is rising on the support side • The distance between the gluteal muscle and the footboard is smaller • The heel on the support side is rising slightly • The foot on the support side slightly pulls and lifts up the footboard • Both feet help to twist the boat lengthways Recovery, seemingly, is simply taking the paddle out of the water. Over the years, and with the help of my athletes, however, I realized that recovery actually determines catch at the next stroke. In addition, the boat must not slow down significantly during air-work. To achieve this, the athlete has to hold on to the powerful support of the water even at the end of the power phase. This support is the point where the trunk can start rotating. Since the next stroke starts partly at the paddle still in the water, the athlete is less likely to twist the boat in the wrong direction during air-work. If the athlete does this well, the next stroke will start at the leg on the opposite side. As a result, the whole motion

become like a flow. At first, the trunk and the shoulders rotate forward then it is followed by the arms that swing like a whip. When somebody practices the opposite side legwork before the end of the power phase, his gluteal muscle and hip will make an unusual move. This is what my athlete called an “hp-flick”. In 1966 Laszlo Kovacs, kayak coach and world champion made us practice this by using a bungee cord. One end of the rope was tied to the dock and we each had to paddle for a certain time pulling the rope in the meantime. Since the rope would pull the athlete back while doing air-work, he has to pay much attention to the final part of the power phase. This is how I learnt that “the support must be more powerful right before recovery”. Over the past 30 – 35 years I held similar trainings for great kayakers like G.Csapo, Z. Bako, or Mihai Apostol. I found that recovery can be improved significantly and it also proved to be very good for improving catch and power phase. Z. Bako also found it very useful when preparing K. Holmann before the Sydney Olympic Games in 2000. “Hip-flick” became the third type of exercise to improve legwork. I made my athlete practice it on water, on the kayak machine and in the tank, too. It is to be done as follows: c) • The leg is flexed and straightened on the pulling side • The leg on the support side starts contracting at the very end of the work phase • The “hip - flicks” or rather “jumps” when the athlete changes legwork Some years ago the big question was how super athletes are actually “link” the two sides or, in other words, what they do with their paddle, arms, but mainly with their legs right before, during and right after recovery, during air-work, before and during catch, etc. I got a satisfactory answer when I made a video of my athletes while paddling on the kayak machine. For me the following three sequences of movement are the most important for kayaking at an advanced level: 1) powerful legwork, providing strong support for the “frame”; 2) edging the boat slightly to the pulling side by pushing the heel down on the pulling side and lifting the footboard up on the support side. (For this, the footboard and/or foot-plate are needed too.) And finally, 3) the “hip-flick”. “Power Circle #1” 18. Practically this Power Circle is nothing else but a side-view of kayaking. It is apparent that this Power Circle can be described almost only in 2D. It is hard to figure out what is happening on the support side by analyzing it. What is important for us now is that this Power Circle is “responsible” for good or bad catch.

One can explain or teach good catch in many different ways. Both the beginning and the end of catch are locking the blade in the water. This is the only point in the system that does not move significantly. It is a problem if it does. The athlete is not able to rotate or swing his trunk properly, which would be necessary to propel the boat forward. Water cannot be compressed in a “closed system”. While kayaking, water “behaves” like “water in a closed system” for only a split second. However, this very short time is enough for a “water-cone “ to be formed. After catch this “water cone” dissolves. But this short time is enough for the athlete to swing his trunk forward and sideways. He swings his trunk sideways to make use of the reaction of the water. In fact, catch and power phase altogether take about 0.3 seconds. Going back to the incredible acceleration of the barracuda, it is almost impossible that she reaches this amazing speed but “propelling” forward with her pectorals fins. It can feel perfectly how to press against the water around her by moving with a snake like motion. The head leads the body ahead in a certain “pre-meditated” direction while the tail fin is motionless and provides support for the move. A super kayaker like M’ Kolganov also “grabs at” the water, locks his paddle in the water and his blade is a motionless fixed point for a very short time. He twists his boat with his trunk and legs and forms a tremendously powerful torque. The water does nothing but reacts to this and pushes the boat back and slightly forward with the same force. The front-view videos of Kolganov’s boat show an almost perfectly even flow of motion. I usually make my athletes practice several “images” to improve this new and extremely efficient catch. One of the images is the “cathedral door” image that involves opening a very old door of a church or cathedral which gets stuck all the time and a bit rusty at the hinges. When opening it we provide a perfect support to our trunk with our heels and our arms, like ropes between our shoulders and the door handle. The “tug-of-war” image is also very similar. The trunk is supported by the heels, the arms are in their natural position, a little bent. This is how we hold on to end pulling a rope. The “water-skiing” image is very popular with my athletes. The feet are a bit ahead of the trunk and are trying to find the best support on the water surface. Skis can never be dragged. The “wind-surfing” image is almost the same. Once again, the feet are a bit ahead of the trunk on the surfboard and are trying to press the board down to the water to find the best possible support. As I mentioned earlier, there is only one point of contact where the knitting needle can make the rubber ducky glide forward. Similarly, there is only one particular vertical and horizontal angle. If the athlete finds this tiny little point in the boat, he will do a perfect catch. The knitting needle represents the axis of the boat and body weight and force have to “attack” the boat along this axis. It is relatively easy to teach to beginners that the support of the paddle will help them stay in the boat when waves come. By the end of the first few month they usually know how big force they have to apply to press the paddle down on the water. Finding out how fast they have to move the paddle back and forth to balance for a couple of seconds will

also come automatically. It does not present a problem for a beginner to find the best possible and most efficient angle of the blade at catch. It soon becomes apparent that the blade on the water surface “ behaves” like our hand when stuck out of the car window at different angles. It is very much like the wings of an airplane. When teaching catch, it is not necessary to talk about angles or force applies. One just has to remind the athletes before warm-up every day that only motionless or “fixed” point in the “system” at catch is the blade. The best is to tell them to “fix the blade and move the boat”. Within a short time the athlete will find the best angle and force needed. In fact, they will feel it. And I think the most important thing is that the athlete should feel if the “water cone” is in the blade or not. “Power Circle #4” 19. Motion and technique from front – and back view When watching super kayakers one can see that their trunk is flexible but at the same time holds the structure of technique very firmly and transforms the force into the boat. The first two lines of forces, the one from the blade to the shoulder and the one from the shoulder to the hip on the opposite side, are similar to a carbon fiber rod. They form the shape of an inverted “V”, just like a motion of a penguin or when we are walking on stilts. The motion of the penguin and walking on stilts are in a way different from kayaking because when paddling it is the two stems of the inverted “V” that support each other from catch, during power phase and till air-work is started. More exactly, the blade in the water is pressing the boat against the water-wall (one stem of the inverted “V” shape) and at the same time, the water-wall at the side of the boat presses the water back (the other stem of the inverted “V” shape). This pressing “back and forth” is typical of the posture and paddling of super kayakers. The distortion of the inverted “V” shape is the most common force transformation problem and it leads to dragging the boat. In this case the trunk more or less absorbs the energy. In the same way, if the two stems of the inverted “V” move away fast, the athlete also ends up dragging the boat. It means that there is no link between the “two water” that is the water in the blade and the water on the opposite side of the boat. It is a common problem that the athlete does not put the same amount of pressure on the two stems of the “V” during work phase. At catch the paddle is bent, the athlete lifts himself out of the seat or in other words he decreases the pressure on the boat against the water wall on the opposite side of the pull. This is the movement of the boat, which a kayaker cannot really afford when gliding at a very high speed. A few years ago, in the Netherlands, a new kind of speed-skate was developed. What they wanted to attain was that the blade can stay in contact with the ice for a bit longer time in order to ensure more even gliding. The same fits with kayaking as the boat can glide at a high speed only when it is pressed evenly against the water wall. The water

walls will “take up” the shape of the wet surface of the boat so the shape is changed from V” to a rounded “U”, depending on the type of the boat. I found that athletes can get the most reliable and efficient support from the “rounded” water surface to maintain their technique and transform force into speed of the boat. “Power Circle #2” 20. The athlete seen from above Power Circle #2 starts at the shoulder on the pulling side, goes to the shoulder on the support side then through the supporting arm, hand and the shaft and back to the shoulder through the pulling arm and hand. “What helped me most to understand it was the image that my arms, shoulders and the shaft are all covered or coated with plastic membrane. If I bend my arms or change the angles between my shoulders and upper arms too much the membrane gets creased …and this is not good.” Power circle #2 can be taught and learnt fast by using the membrane image even at the age of 10. If we go back a few decades in the history of kayaking we find that L. Nagy, E. Hansen and Z. Bako also included this power circle in their technique. Today all great kayakers seem to use it. “When I was paddling today with Ako-Nor and the water skier, I noticed that it felt as if was a metal pole running from my bottom hand, up my arm, across my body and over to my hand. When I was paddling with good technique the metal pole was bending into an arc shape just like the shaft bend on the paddle. When I wasn’t getting this feeling and paddling with not so good technique I felt like the paddle was moving through the water as opposed to my boat moving past my paddle. When I tried to put any body weight on the paddle the blade just started moving through the water”. Power circle #2 and #3 can be described as two horizontal planes. What links them together is the trunk of the athlete. Power circle #3 (legwork) has only a slight “swing” sideways in it while PC #2 has vigorous “swings” to both sides, depending on the kayaker. As I mentioned earlier, what makes it possible is the “flexibility” of the trunk of the athlete. The gluteal muscles on the seat move about 1-2 cm, the hip a bit more while the shoulders move back and forth within a 20-30 cm range. These two power circles (PC #2 and #3) are connected by power circle #4. Power circle #2 contributes to propelling the boat only after power circles #1 and #4. At this time power circle #2 sorts of fills the “gap” and “straightens” the force line between power circles #4 and #5. It is also evident that all power circles are at work right from catch, throughout the power phase till the end of recovery. Every detail or movement contributes to the propelling of the boat, though, to different extent. When explaining it to my athletes I usually compare it to an orchestra. There’s always another instrument that plays a solo.

When kayaking, power circle #3, legwork is always “present”. Power circle #1 is responsible for the good catch and this is the one that plays the dominant role in this power phase. After good catch, it is power circle #4 that takes the lead. This is followed by power circles #2 and #5. If either of the power circles functions poorly, the athlete will end up dragging the boat. The boat not “intelligent enough” to find the proper direction of pressure. It follows the athlete like the rubber ducky with a thread tied to it. Power Circle #5 21. Pulling – side view This power circle is very popular with athletes because after a few minutes everything “clicks” and it is like joining together all the pieces of a puzzle. When my athletes were practicing it, it seemed that all parts of the body sooner or later found the most efficient and at the same time most comfortable position, height, ratio and direction of compression and tension. However, it takes month for this to become a reflex. It also takes months of practicing the power circles to get them built into one’s technique. This power circle has two important functions. One is that it can increase the efficiency of Golden Rule #5 that is “powerful support in the water before recovery”. Another is that together with power circle #4 they “link” the arms and shoulders that is power circle #2 with the legs or legwork (PC #3). That part of power circle #4 which goes from the shoulder on the pulling side to the hip on the opposite side is like a thin and flexible carbon-fiber rod. Power circle #5 goes from the hip on the pulling side to the shoulder on the support side, crossing the flexible but in one direction very rigid rod of power circle #4. These two carbon-fiber rods make it possible for the athlete to maintain a flexible but in the opposite direction rigid “super frame” that is able to support great forces and transform them into speed of the boat later on. The athlete can choose between using and fighting the water. Every boat that lacks proper control fights the water. Like the windsurfer, the water-skier or the skier, the kayaker also has to press the boat a bit sideways. On the one hand, the reaction of the water equalizes the torque created by the paddle so as the boat glide straight forward. On the other hand, the slightly tipped and edged boat settles into the support-side “corner” of the “U” shape created by the wet surface of the boat. Like the bicycle in the “velodromo”. Only because of this edging of the boat can the kayak glide on the real “tread”. I saw something very interesting when I was watching my junior and senior athletes practice power circle #5. Senior athletes have been kayaking very long while juniors only for a relatively short time. Some of them would paddle with their wrist “broken” or would flutter their elbow. Even after a few days some small improvement was visible but after one or two weeks’ training their wrist got straightened significantly and the throwing motion of the elbow decreased too.

We went back to the kayak machine to find the “root” of the problem. We revised all the five power circles and when it came to power circle #5 I made them concentrate on legwork even more. I laid special emphasis on the “hip-flick”. This power circle starts with the straightening of the pulling side leg and goes from the hip on the pulling side to the shoulder, arm and hand on the on the support side. When someone was not doing well while practicing, it always meant poor or bad legwork. Bad timing or the lack of straightening and contracting the leg results in wrist “break” or the “fluttering” of the elbow. After all, no matter which power circle gets “damaged” or weak, it will always result in dragging the boat. It happens even if the athlete seemingly paddles harder with his arms. Most often there is a lack of “precise” legwork and the kayak will lose control. “Dragging the boat” 22. Some great coaches, super athletes, and physiologists found that most champions are less exhausted after competition than other, less successful athletes. In my view, it is due to the fact that the most successful ones are in perfect “control” of the boat, they use the water, more exactly, its reaction like a fish. They drag their boat less and do not let the kayak “fight” the water. As opposed to this, less successful and less talented athletes seem to drag their boat periodically during strokes. One can see this kind of “boat-dragging” when great paddlers are not in a good shape. A few years ago two super athletes were fighting their usual annual battle on men’s K-1 500 meters at the European Championships. One of the athletes took the lead right in the beginning and was paddling very well ahead of all the other athletes. The speed was unbeatable. Even to the experts who were involved in the preparations it seemed almost impossible that someone else could change what was evident from the beginning. And then, to everyone’s surprise, the other super kayaker started to catch up gradually from 250 meter behind. At 450 meter, he was already second and only a few centimeters behind the leading boat. The athlete who still had the lead saw it and started to paddle faster by increasing his arm force and the so far perfect link between his boat and blade in the water got “broken”. He lifted his shoulders a bit more, and though to a very small extent, he started dragging the boat. He was pressing his boat against the water wall on the opposite side with less force. As a result, the other athlete chasing him from behind became the champion with only a small difference and stunning time at the second 250 meter. The athlete who became champion increased the force in the blade by swinging his trunk more vigorously to the support side, particularly, in the second half of the distance. He was pressing his boat against the water wall on the opposite side of the pull with apparent sense of security and talent. In this way he managed to increase pull force as well as torque.

When I am explaining the above phenomenon to my athletes, I draw a parallel between kayaking and windsurfing. It is like a windsurfer who tries to glide faster by increasing muscle-work in the arms and hands and he is “eases up a bit” on concentrating on the surfboard. As a result, the surfboard fails to put proper pressure on the water. There is also a good chance that the surfboard will “lose” the right direction and angle. “A set of my ten Golden Rules” 23. After the wing paddle came out we very soon realized that we needed to do some changes. No-ane and no country had any experience we could adhere to. So I made up a set of exercises so that my athletes would be able to better adapt themselves to the paddle. I concentrated on my own athletes mainly and tried to focus on the kind of exercise they needed. Even when the new paddle came out, it was evident that the shaft was more flexible than the traditional wooden one. So golden rule #1 focuses on the shaft. My set of Golden Rules is as follows:

1. Bent shaft To achieve a bent shaft by a combination of tension through the pushing and pulling arm. There must be good structural tension in the body. It is the same principle as a pole vaulters bending as you move over and away from it. More deliberate strokes are needed.

2. Earlier body rotation

The pulling side hip is rotated backwards a little bit earlier because the leg is stretched slightly earlier.

3. Lock the blade at catch

Due to a successful PC #2 the blade is locked in the water. This is helped by definite contraction of the muscle surrounding the shoulder, which creates a stronger lock.

4. Put more body weight onto the paddle

Due to a good execution of #2 and #3, the athlete is able to put more body weight onto the paddle without the blade locking in the water. This is very hard to achieve. Efficient use of body weight. If this is done well, body weight will be taken out of the boat and onto the blade, meaning a lighter boat to move forward.

5. Powerful support in the water before recovery At the end of the stroke the hip is rotated forwards pushing off from the blade. This creates a more continuous movement and aids rotation into the next stroke. This is a small but crucial contribution to the stroke.

6. Push your shoulder forward from this support

Following closely from the hip movement forwards, the shoulder will follow but lag slightly behind. Final push off is taken from the paddle as it exits to

move the shoulder forward rapidly.

7. Don't sit down during air work Try to keep the body lifted out of the water during paddling. There must be a quick recovery between strokes to prevent the body from sinking back into the water. This causes a surging action of the boat. Gentle movements must be made as the body moves from one stroke to the next. Especially applicable to K - 1.

8. Your body is suspended together with the boat

When paddling well the paddler feels that their body and boat is lifted out of the water as if the shoulders and paddle is suspended like a doll on strings. Is closely linked with #7 and #9.

9. Walk on the surface with your paddle

Similar to #7 and #8, where the paddler must try to visualise paddling on the very surface of the water. The body lifting up above it. The body feeling light and not heavy.

10. Rotate your lower body towards the blade

This is important in helping the bow of the kayak move back towards the pulling side. This is to counteract the turning effect that the blade has in pushing the bow away from the pulling side. Helps in reducing snaking, but also reduces the drag force at the bow.

I never considered the above exercises as the technique of kayaking. My athletes simply needed some exercises to improve certain elements of the whole motion. I have to admit that my set of golden rules proved to be very effective at trainings with intervals, like 10 x 1 minute / 1 minute off interval when we alternated all the 10 exercises to keep up the level of motivation. Soon afterwards, I introduced these 10 exercises to improve the efficiency of the bungee cord trainings that I mentioned earlier. In general, the best tried and trusted was the 10 x 10 seconds / 10 seconds off interval set-up. “Diagrams and Summary” 24. The following diagrams are to summarize the exercises and images detailed previously. Power Circles and dynamograms are shown in 4 photographs. Ten year-olds, champions and old kayakers all found it very easy to understand the explanations and terms when they looked at the diagrams and photos. The comment written under them will also help the grasp their message.

There was a middle-aged engineer who had doubted my philosophy of kayaking technique. A few days later he told me that he had tried several details on the water and he sort of “agreed” to the very “odd” way in which I described the technique. He told me that it worked and I was right. He added that I have a very “crafty” mind, which I took as a compliment, though; he did not intend it to be one. He commented that I saw everything in a very different way and my view of the technique is from an inner perspective. I have to admit that what he said is true. The title, “Inner Structure of Kayak Technique” also refers to the fact that my intention is to show the “inner structure” of kayaking. Actually, he was the one who gave me the idea of working out and describing a lot of details in this particular way. As I was a kayaker and a coach later on, it was a wonderful and thrilling adventure for me to re-live in my mind the whole history of kayaking from 1955 to these days.