Check List

The purpose of this checklist is to act as a guide in helping instructors remember the key components of the various canoe strokes. Instructor Trainers may also use it as a reference when evaluating Instructor Candidates. Use the extra space to add any key components that you feel are important.

The base line for the checklist is a basic stroke, emphasizing body efficiency. The instructor should vary their checklist depending on what they wish to emphasize i.e. paddle efficiency, boat efficiency, body efficiency.

An example of this would be the Bow Forward Quarter Sweep. As a base, body efficiency is the focus on the checklist. Arms are bent in close to the body and the paddle is well linked to the torso. To emphasize blade efficiency, the instructor could have the student extend their arm so it is straight, thus placing the paddle further from the pivot point, thus giving better paddle efficiency. By increasing the lever arm to enhance paddle efficiency, this decreases body efficiency. The instructor could also have the student heel the boat, thus emphasizing boat efficiency, but again decreasing body efficiency.

The instructor should be able to vary what they are emphasizing so if the student is in a loaded aluminum boat, on a lake with wind and waves vs. a lightweight Kevlar canoe on a quiet pond they will be able to handle the situation.

This checklist is meant to be used as a general guide - flexible - not hard and fast.

A note on stroke names. The stroke names use on this checklist are meant to be descriptive and general. An example is the Forward Quarter Sweep in the stern. In some parts of the country it is called just a Quarter Sweep in the stern, in other parts of the country it is called just the Sweep in the stern. Forward Quarter Sweep encompasses them all and is descriptive.

Mike Aronoff ITE

Bob Foote/Mike Aronoff

	Canoe Stroke Checklist
	The purpose of this checklist is to act as a guide in helping instructors remember the key components of the various strokes. IT’s may also use it when evaluating Instructor Candidates. Use the extra space to add any key components you feel are important.
Stroke	Key Components	Comments
General Considerations	Quiet Boat Quiet Body Erect Body (no lean, nose over tail bone) Smooth movements Hands stacked over water on most power strokes Shaft hand at or above gunnel on most strokes
Forward Stroke (Solo, bow and stern) *Introduction to Canoeing*	Vertical Paddle (as seen from the front of the boat) Erect Body (no lean) Quiet Paddle (no splash) Additional key components –
Forward Stroke (Solo, bow and stern) *Basic Canoeing and Moving Water*	Same as above but with more precision Catch Some torso rotation Top hand at eye level and slightly bent Bottom hand extended at the catch Both hands over the water Power phase Top arm straightens during stroke Ends between knee and hip Additional key components –
Forward Stroke (Solo, bow and stern) *Whitewater*	Same as above but with full rotation Catch Top arm bent on catch, forearm close to forehead Power phase Top arm straightens during stroke Ends at the knee with pelvic thrust Recovery From knee to hip Additional key components –
Cross Forward (Bow and Solo) Used when boat is carving or turning to the offside	Cross over the bow low and feathered Catch Rotate to offside Both hands stacked over each other and over the water (Shaft fairly vertical from all directions Arms extended forward Bent or leaning forward Blade perpendicular to the centerline Power Phase Sit up (Pelvic thrust) Power comes from the lower body, not the arms Recovery Either an underwater recovery and repeat cross forward or drop top hand down and slice out and cross over to onside Additional key components –
Stern Pry (Stern, Solo) Moves stern end of boat away from the paddle while the boat is moving forward or standing still.	(Note, while the pry, static pry and sculling pry are done with a vertical shaft, the stern pry’s shaft angle is more horizontal. The word "stern" denotes the type of stroke done, not the position in the boat.) Linked to a forward stroke whenever possible Catch (Starting position) Torso rotated toward onside Both hands over the water Paddle shaft horizontal Paddle blade inline with centerline Paddle blade vertical, close to boat Power Phase Grip hand moves in 3-4 inches toward centerline of boat Shaft hand stays still next to gunnel Done quickly (1/1,000 of a second) Recovery (ending) Paddle comes out of the water immediately after power phase Additional key components –

Bob Foote/Mike Aronoff

Stern Draw

(Stern, Solo)

Moves stern end of boat toward paddle, while boat is moving forward or standing still.

(Note, while the draw, static draw and sculling draw are done with a vertical shaft, the stern draw’s shaft is more horizontal. The word "stern" denotes the type of stroke done, not the position in the boat.)

Linked to a forward stroke whenever possible

Catch

Paddle shaft horizontal, blade vertical

Strokes starts at about 45 degrees to

centerline

Shaft arm is bent

Paddle linked to torso rotation (arms,

paddle shaft and shoulders form

paddlers box)

Power Phase

Intro to Canoeing: power comes from

lower arm

All other levels: power comes from

torso rotation

Stroke ends with both hands over

gunnel and blade against hull

Shaft hand is about 6-8" behind hip

Recovery

Lift paddle out of the water

Additional key components –

Draw

(Solo, bow and stern)

Tandem, moves end of boat toward paddle, usually while the boat is standing still.

Solo, moves whole boat toward paddle.

Catch

Rotate to onside

Done off hip, perpendicular to centerline

Paddle shaft vertical

Both hands over water

Power

Intro Level – Pull boat to paddle with both

arms

Basic Level – Add more of a side hip thrust

Recovery Phase

Intro Level - Lift paddle out of water

Basic Level and above – Underwater

recovery

Additional key components –

Bob Foote/ Mike Aronoff

Pry (Bow, Stern and Solo) Used in tandem to move the paddlers end of the boat away from the paddle. Solo it moves the whole boat away from the paddle	Catch Torso rotate onside Control thumb up, arms relatively straight, Paddle shaft mostly horizontal Immerse blade near stern Slice blade forward Control thumb points aft Shaft hand at rail Top hand out over water Power Phase Grip hand moves inward toward centerline Shaft hand on rail used as fulcrum Mostly an arm stroke Grip hand on power phase does not pass centerline Recovery Rotate control thumb away from torso Blade is perpendicular to centerline Grip hand moves away from centerline to catch position for next Additional key components –
Push away (Bow, Stern and Solo) Used in tandem to move the paddlers end of the boat away from the paddle. Solo it moves the whole boat away from the paddle	Catch Torso rotate to onside stack hands control thumb points aft shaft vertical blade close to hull Power Phase arms as struts Push away from the hull with arms until arms are straight Recovery Rotate control thumb away from torso Blade is perpendicular to centerline Slice vertical shaft toward Rotate control thumb aft, blade near hull for next "pushaway"
Stationary Draw (Stern, Bow and Solo) A static stroke that is used when the boat is moving to turn or move the end of the boat toward the paddle as in a turn or side slip	(Note, this is also called stationary high brace, stationary draw or Duffek.) Catch Rotate to onside Slice in close to the boat and at about the knee (This position can vary from having shaft arm bent and against body to arm extended and blade away from the boat) Vertical shaft and both hands over the water Power Open power face with the leading edge angled away from the boat Angle can vary up to 45 degrees depending on the turn desired Recovery Slice out to do another stroke Or slice forward and do a bow draw and then a forward stroke making this a Duffek Maneuver Additional key components –
Stationary Pry (Stern, Bow and Solo) A static stroke that is used when the boat is moving to turn or move the end of the boat away from the paddle as in a turn or side slip	(Note, this is also called a jam stroke) Catch Slice blade in next to onside knee with vertical paddle Blade parallel to gunwale initially Power Gradually turn leading edge toward the Hull. Angle can vary up to 45 degrees depending on the turn desired Additional key components –

Bob Foote/Mike Aronoff

Cross Bow Draw (Bow and Solo)

To move the bow of the boat towards the offside

Catch

Rotate to offside

Paddle shaft horizontal

Power face toward the boat

Blade toward bow and vertical

Planted about 2 feet from boat

Power

Rotate to pull the boat to the blade

Rotate until paddle is at hull

Recover

Slice paddle up

Additional key components –

Cross Stationary Bow Draw

(Bow and Solo)

A static stroke that is used when the boat is moving to turn or move the end of the boat to the offside as in a turn or side slip

(Note, this is also called a stationary cross high brace or cross Duffek)

Catch

Rotate to the offside

Feather blade across the bow

Power

Plant blade, with leading edge away from

hull

Shaft angle varies from about 45 degrees to

vertical with hands stacked,

depending on desired affect and

pressure on blade

Recovery

Slice paddle out of the water to onside

Or slice forward and out and do bow draw

and cross forward stroke, this would

be called a Duffek Maneuver

Additional key components –

Thumb up Rudder (Stern and Solo)

Used for minor corrections while going forward.

Catch

Rotate toward onside

Both hands over the water

Blade vertical and close to hull and in

the water

Power Phase

None, blade just held in position

Recovery

Lift blade out of the water

Comes at the end of a forward stroke

whenever possible

Additional key components –

Pitch Stroke

(Stern, Solo)

Used as a minor correction stroke by pushing the stern of the boat away from the paddle side.

Catch Phase

Vertical Paddle (as seen from the front of

the boat)

Erect Body (no lean)

Torso rotation

Top hand slightly bent on catch and

straightens during stroke

Bottom hand extended at the catch

Power Phase

Blade angle starts out perpendicular to

the center line and then is rotated

constantly with a thumb down

rotation, through the power phase,

thus the angle is changing throughout

the whole stroke.

Quiet Paddle (no splash)

Power phase

Ends at the knee

Recovery Phase

Recovery, comes out of the water when

shaft hand is between knee to hip

Additional key components –

J Stroke

(Stern and Solo)

Used to keep the boat going straight.

Catch

The catch and most of the power phase is the same as the forward stroke. Only the ending of the stroke is different, giving the stroke a corrections component.

Power Phase

At hip - grip hand drops, while

control thumb rotates

outward and down

Paddle is mostly horizontal

Hands are outside rail

When paddle blade in back by the stern, the shaft hand goes out with slight force

Recovery

Lift paddle straight up

Additional key components –

Bob Foote/Mike Aronoff

C Stroke (Solo) Used as a start up stroke	Catch Torso rotation Arms relatively straight Hands outside rail Power Phase Paddle follows a "C" shape pattern, starting with a bow draw component, then a forward stroke component, ending with a stern pry or J component. Recovery Lift paddle straight up Additional key components –
Slice (Bow and Solo) Used instead of a sweep to turn the boat to the bow or solo paddlers offside. Can be used while moving or standing still.	(An alternative to the forward sweep, especially when the boat is moving) Catch Phase Vertical Paddle (as seen from the front of the boat) Erect Body (no lean) Torso rotation Top hand slightly bent on catch and straightens during stroke Edge of blade against boat is set and maintained at an angle so that it leads the outside edge (The angle can be set at different degrees, depending if the desire is more turn or more forward thrust.) Power Phase The angle is held constant throughout the power phase Blade is held against the boat throughout the power phase Quiet Paddle (no splash) Ends at the hip Recovery Phase Recovery from knee to hip Additional key components –
Sculling Draw (Bow, Stern and Solo) Used to move the end of the boat toward the paddle	Catch Torso rotated onside toward paddle Vertical paddle with shaft about 4" from hull Both hands over the gunwale and vertical shaft angle Power Phase Power comes from the arms with a smooth front to back Appropriate blade angle Smooth 4 foot front to back movement without too much blade angle, not jerky or fast The angles in both directions are close to the same so that equal power is applied in both directions Additional key components –
Sculling Pry (Bow, Stern and Solo) Used to move the end of the boat away from the paddle	Catch Torso rotated onside toward paddle Vertical paddle with shaft about 4" from hull Both hands over the gunwale and vertical shaft angle Power Phase Power comes from the arms with a smooth front to back Appropriate blade angle Smooth 4 foot front to back movement without too much blade angle, not jerky or fast The angles in both directions are close to the same so that equal power is applied in both directions Additional key components –
Cross sculls (Bow and Solo) Used to move the end of the boat to the offside	Catch Cross over the offside with paddle low and feathered Torso rotated offside toward paddle Vertical paddle with shaft about 4" from hull Both hands over the gunwale and vertical shaft angle Power Phase Power comes from the arms with a smooth front to back Appropriate blade angle Smooth 4 foot front to back movement without too much blade angle, not jerky or fast The angles in both directions are close to the same so that equal power is applied in both directions Additional key components –

Bob Foote Aronoff/Mike Aronoff

Forward Quarter Sweep (Stern) Moves stern of the boat toward the paddle. Used mainly when the boat is sitting still.	Catch Control thumb up Paddle linked to shoulders, grip hand inside boat Paddle perpendicular to centerline Shaft mostly horizontal Power Phase Rotate torso to stern Paddle stays horizontal Blade stops alongside stern Recovery Lift paddle straight out Additional key components –
Forward Quarter Sweep (Bow) Moves bow of the boat away from the paddle. Used mainly when the boat is sitting still.	Catch Rotate forward Control thumb points up Paddle linked to shoulders Paddle mostly horizontal Blade vertical Blade immersed alongside bow Power Phase: Arms as struts Torso rotate to onside Power stops when paddle is perpendicular to centerline Recovery Lift paddle straight out of water Additional key components –
Forward Sweep (Solo) Spins the bow of the boat away from the onside.	Catch Rotate onside shoulder forward Control thumb points up Paddle linked to shoulders Paddle mostly horizontal Blade vertical Blade immersed alongside bow Power Phase Arms as struts Torso rotate to onside Power stops when blade reaches stern Recovery Lift paddle straight out Additional key components –
Reverse Quarter Sweep (Stern) Spins the bow of the boat towards the onside. Used mainly when the boat is sitting still.	Catch Torso rotate to onside Control thumb up Paddle linked to shoulders Paddle mostly horizontal Blade vertical Blade immersed alongside stern Power Phase Arms as struts Torso rotate forward Power stops when blade is perpendicular to centerline Recovery Lift paddle straight up out of water Additional key components –
Reverse Quarter Sweep (Bow) Used when the boat is going backwards. Moves the bow of the boat toward the onside	Catch Control thumb points up Paddle linked to shoulders, grip hand inside boat Paddle perpendicular to centerline Shaft mostly horizontal Power Phase Arms as struts Torso rotate forward Paddle arcs forward until alongside bow Recovery Lift paddle straight up Additional key components –
Reverse Sweep (Solo) Spins the bow of the boat toward the onside.	Catch Torso rotate to onside Control thumb up Paddle linked to shoulders Paddle mostly horizontal Blade vertical Blade immersed alongside stern Power Phase Arms as struts Torso rotate forward Power stops when blade by bow Recovery Lift paddle straight up out of water Additional key components –

Bob Foote/Mike Aronoff

Back Stroke

(Bow, Stern and Solo)

Used to stop the boat and/or back the boat up

Catch

Torso rotation to onside

Both hands over the water, the shaft

hand should be at about the hip

Uses back face of paddle

Paddle horizontal to water

Power

Unwinding torso, pushing down with

the shaft hand and pulling with the

grip hand. (A rowing type motion)

Power ends at about the knee

Recovery

Slice the blade out away from boat (When

this stroke is done in the bow (tandem)

or solo, a control stroke may be

necessary, i.e. reverse J.)

Additional key components –

Far Back

(Stern and Solo)

Used to line the stern up to start the boat going backwards and for looking back

Catch

Rotation back to the onside

Looking back

Uses power face

Both hands over the water

Arms extended

Vertical paddle

Power Phase

Pull boat to the blade using arms

Power stroke ends at the spine/hip

Recovery

Slice paddle back along the gunnel to

the catch position or go into back

stroke

Additional key components –

Compound Back

(Stern and Solo)

To look back when the boat is going backwards

Comprised of two or three strokes, the Far Back, the Back Stroke and may end with the Reverse J or Bow Draw (See these strokes for key components of each)

Start with the far back, as soon as possible rotate the body forward and drop the shaft horizontal with the shaft hand at the hip

Then do the back stroke in a rowing motion.

Then add the Reverse J or Bow Draw as needed

Additional key components –

Bob Foote/Mike Aronoff

Reverse J (Bow and Solo) Used as a correction stroke when the boat is going backwards	Catch Comes at the end of a back stroke in the bow or solo Power Phase Paddle blade is twisted (thumb down) to put the blade in a rudder position with pressure on the back face at the end of a backstroke Recovery Slice up and out Additional key components –
High Brace (Bow, Stern and Solo)	(Note, in the past, the high brace was used when the boat was tipping to the offside. It has been replaced with the righting pry.)
Low Brace (Bow, Stern and Solo) Used to avoid capsize when the boat is tipping to the paddlers offside	Catch Rotated to onside Shoulders parallel to the water Paddle horizontal and perpendicular to boat, with back face down Power Phase Hit the water with the entire paddle Both hands over water with the top hand slightly lower than the shaft hand. Throw the head down with the paddle, looking down Pull up on the onside knee and push down with the offside knee Head stays low Recovery Head stays low as it swings across the canoes centerline Raise the head up after boat is righted and head is near the offside gunwale Additional key components –

Bob Foote/Mike Aronoff

The Righting Pry (Bow, Stern and Solo) Used to avoid capsize when the boat is tipping to the paddlers offside	Catch Slice the blade under the boat. Control thumb out Grip/control hand out over the water as far as possible Turn blade parallel to the centerline with the back face away Drive the paddle down so that only 12" to 15" of shaft are above the gunwale Keep the shaft hand at or near the gunwale or open to prevent pinching Power Phase Pull aggressively with the grip hand Recovery Slice paddle out of the water or back under for another Righting Pry Additional key components –
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