HOW TO TEACH A ROLL ON LAND — RAW MACHINE TRANSCRIPTS

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Clip 01: 20251109_134111.mp4
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[00:00:00.000–00:00:01.680] Don't let your elbows drop, hooray!
[00:00:02.200–00:00:02.700] Get over here!


Clip 02: 20251109_134330.mp4
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[00:00:03.660–00:00:05.540] We're doing video analysis now.
[00:00:05.540–00:00:07.000] Yeah, me going into the tub tonight.
[00:00:10.340–00:00:12.620] Try to really explode this movement.
[00:00:12.780–00:00:15.340] Try to be as dynamic as you possibly can with that leg.
[00:00:15.680–00:00:17.460] Play on that Pat McElhenney, beautiful.
[00:00:18.280–00:00:20.200] Like watching the gymnasts in the Olympics.
[00:00:21.740–00:00:22.500] Gorgeous, Sean.
[00:00:23.300–00:00:25.120] Throw that left leg over the right leg, Sean.
[00:00:25.220–00:00:26.420] So the right leg comes over the right leg.
[00:00:26.540–00:00:27.040] That's it.
[00:00:27.160–00:00:27.980] All the way across there.
[00:00:28.100–00:00:28.620] All the way over.
[00:00:28.780–00:00:29.500] Kick it all the way up.
[00:00:30.000–00:00:31.040] Nice, good, good.
[00:00:31.800–00:00:33.420] Nice band, that's lovely.


Clip 03: 20251109_134434.mp4
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[00:00:00.340–00:00:01.900] It's like you're sitting in your kayak.
[00:00:02.980–00:00:05.100] And then what I'm going to do is I'm going to fall onto one side.
[00:00:06.080–00:00:07.760] Alright, and I'm going to put that hand extending.
[00:00:07.940–00:00:09.320] So you see the 90 degree shape?
[00:00:10.120–00:00:10.600] Can you see that?
[00:00:11.800–00:00:14.940] Yeah? So I'm a 90 because I've fallen over on the side of my sea kayak.
[00:00:15.300–00:00:16.140] Or my kayak, right?
[00:00:16.460–00:00:19.800] And what I want to do now is I actually want you to see the way there's my lower leg.
[00:00:20.160–00:00:21.340] This one here that's on the ground.
[00:00:22.280–00:00:24.060] So there's two parts to this task.
[00:00:24.640–00:00:27.160] I'm trying to get that knee to drive towards the sky.
[00:00:27.160–00:00:34.000] I want to roll into a sitting position, but this hand just trails along the ground beside me
[00:00:34.000–00:00:36.820] So I'll do it on both sides so people can see from both sides
[00:00:36.820–00:00:42.940] So I'm just gonna rotate, whoop, knee to the sky and the hand, see that hand just trails, one more time on that side
[00:00:42.940–00:00:44.200] 90 degrees
[00:00:44.740–00:00:52.040] Sitting in my kayak, this knee on the ground goes towards the sky, whoop, and the hand just trails along the ground there
[00:00:52.040–00:00:54.540] I'll do it on this side, slightly harder going uphill
[00:00:56.300–00:00:59.600] 90 degrees, knee towards the sky because that's the one on the ground
[00:00:59.600–00:01:01.760] and this hand just trails along the ground
[00:01:01.760–00:01:04.180] You can see the energy comes from down here
[00:01:04.180–00:01:07.000] and I roll up into a sitting position
[00:01:07.000–00:01:08.560] Have a go at that and see what you think


Clip 04: 20251109_134551.mp4
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[00:00:00.360–00:00:04.520] Yes, yes, 90 degrees to your legs. So Sean, you can just bring your legs up like you're singing.


Clip 05: 20251109_135704.mp4
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[00:00:00.000–00:00:05.220] Very you're wearing very low high heels, you know, you know what I'm talking about. Yeah
[00:00:10.240–00:00:12.800] There's a little gap between my heels and my
[00:00:13.620–00:00:18.620] Foot rest and pushing off the balls of my feet. I'll talk about the tie braces in a moment
[00:00:19.200–00:00:25.060] Hip pads. Okay. So when you when you capsize somebody in a boat on ground, right?
[00:00:25.460–00:00:29.400] you're gonna place position yourself in front of them or behind them and you're going to look at
[00:00:30.040–00:00:33.740] like where their belly button would be if there's any kind of indicators there like
[00:00:33.740–00:00:39.240] a tag on a buoyancy aid or maybe there's a badge here or a line down the back like where there's
[00:00:39.240–00:00:44.140] a seam in the material and you're going to observe and see that when they capsize whoo
[00:00:44.140–00:00:48.860] didn't quite get it right that time did their body shift now your pelvis is going to
[00:00:48.860–00:00:53.100] naturally relax here but you're really watching that point to see if their body has shifted if
[00:00:53.100–00:00:58.620] their body has shifted they're they're sliding on the seat and that's probably too much okay
[00:00:58.620–00:01:04.180] Now we don't want the hip pads to be in place that it's so tight that becomes uncomfortable and they get pins and needles
[00:01:04.180–00:01:09.020] But if their body is shifting the chances of them being able to roll successfully are slightly reduced
[00:01:09.020–00:01:15.980] Okay, shifting how much if it slides at all if there's boom is sliding on the seat at all is what I would say
[00:01:16.640–00:01:18.220] We just have to be you know
[00:01:18.220–00:01:22.220] Maybe just have a bit of carry mat or something or yoga mat which you can put in there in very
[00:01:22.700–00:01:28.160] Very like five mill increments maybe to take up that space could just be a temporary thing as they're doing
[00:01:29.760–00:01:36.940] We did a rolling clinic for instructors in UL a long time ago in University of Limerick
[00:01:36.940–00:01:41.240] and we took a boat into the pool, you were there, and we took out everything out of
[00:01:41.240–00:01:45.460] the boat, everything. Took the seat out, took the footrests out, took the backrest
[00:01:45.460–00:01:49.680] out and people who could roll could roll a boat without footrests, could roll a boat
[00:01:49.680–00:01:53.380] without backrests, hip pads, the whole works, but they could not roll the boat when we
[00:01:53.380–00:01:58.310] took the tie braces out. So the tie braces are really really important and as you
[00:01:58.310–00:02:02.990] see with that knee drive where that energy is coming from it's a critical part of stabilising
[00:02:02.990–00:02:10.650] the boat. So in my experience in the last five or six years especially I've been very conscious
[00:02:10.650–00:02:14.930] of where the tie braces sit on a person's legs and I would have thought years ago that
[00:02:14.930–00:02:18.270] the further forward the tie braces are the easier it would be to roll because you have
[00:02:18.270–00:02:22.850] more mechanical advantage but actually from experience and I don't really know why
[00:02:23.430–00:02:27.050] it seems to me that when the tie braces are moved back to a more intimate position
[00:02:28.650–00:02:34.530] That people have been more successful in the road. Okay, so there's that muscle there. I call it the cycling muscle
[00:02:34.530–00:02:39.730] I don't know what it's called. Maybe somebody knows what that one's called most boats when you sit into them path will correct me
[00:02:39.730–00:02:40.630] I'm sure
[00:02:41.230–00:02:45.310] Manufacturers make boats with the seat all the way back the footrests all the way gone and fibers is all the way
[00:02:45.310–00:02:48.010] Forward so when you sit into the boat in the shop, it feels lovely and comfortable
[00:02:48.690–00:02:55.350] But you have to adjust that for you. So it'll usually sit somewhere near that knee muscle. Okay, right there
[00:02:55.350–00:03:01.910] which in my experience with students it's not been the most effective, so just bringing the
[00:03:01.910–00:03:07.170] tie brace back to behind that muscle is a more effective place in my experience. I'm willing
[00:03:07.170–00:03:17.250] to be corrected on that. If you're in particular using a piranha boat from say a year or two ago
[00:03:17.440–00:03:25.320] backwards there are two screws on the side and one is under the cockpit coming and oftentimes
[00:03:25.320–00:03:30.580] people undo the one on the top and don't realize there's a second screw needed to
[00:03:30.580–00:03:39.700] be opened to adjust that tie brace and they get angry and they rip and both is old and whatever
[00:03:39.700–00:03:45.660] so it happens a lot yeah on them generally in the older boats if you've got a red
[00:03:47.600–00:03:52.040] washer around the outside of the screw that's adjustable if you've got a gray one it's not
[00:03:52.650–00:04:01.910] That's cool, so tie braces are quite critical. Finally with the backrest for me in whitewater
[00:04:01.910–00:04:05.690] I can put my hand flat in behind this is just for my own personal preference I can
[00:04:05.690–00:04:10.850] put my hand flat in back there but I can't make a fist okay and that feels for me like
[00:04:10.850–00:04:15.510] I can I can move my body to paddle the boat quite effectively and then when I need that
[00:04:15.510–00:04:20.730] backrest to pull a move or flare or whatever it's right there for me I can push I can push
[00:04:20.730–00:04:26.570] this different comfort thing okay you'll see freestylers and surf kayakers possibly slalom
[00:04:26.570–00:04:29.850] boaters as well it might be maybe not slalom boaters but definitely the freestyle and surf
[00:04:29.850–00:04:33.650] it will be a lot tighter the boats will be a lot tighter because they're responding to
[00:04:33.650–00:04:37.250] an awful lot of more dynamic movements and they want the body the boat to instantly
[00:04:38.190–00:04:44.430] i think so uh yeah let's just just both fit out okay now i realize here some people
[00:04:44.430–00:04:49.210] would be using club boats or maybe commercial boats to uh to teach the run you don't have
[00:04:49.210–00:04:55.420] choice right of moving this you know do your best for your best I'm talking
[00:04:55.420–00:04:58.780] about this is being kind of the gold standard setup do your best to get as
[00:04:58.780–00:05:02.100] close to that as you can if you're going to concentrate on anything and you
[00:05:02.100–00:05:06.110] only have certain amount of time concentrate on the tie braces they're
[00:05:06.110–00:05:12.080] getting those right so that's fit out have you seen anything that could
[00:05:12.080–00:05:17.940] quasi make less movement in the in the seat so you're saying bringing
[00:05:17.940–00:05:23.640] some some roll like that or yoga mat i find is quite good because it's cheap you can cut it up
[00:05:23.640–00:05:29.160] into little squares it has little grips on it so it's less likely to slide you know persons there
[00:05:29.160–00:05:33.640] but you know if you do happen to have access to like anybody who buys a dagger boat actually
[00:05:33.640–00:05:38.000] they come with loads of strips shims for it they usually come with way more than you need
[00:05:38.000–00:05:41.020] so just keep in those for a while so you can just pop them inside


Clip 06: 20251109_140254.mp4
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[00:00:00.210–00:00:09.600] and do the movement on deep water yeah happy to move on lovely okay so what we're doing here is
[00:00:09.600–00:00:14.400] we're just going to use the ground um protecting people's shoulders okay so and we're going to
[00:00:14.400–00:00:19.800] talk about instructor position as well um and i might take your you've got all your gear on
[00:00:19.800–00:00:24.780] would you mind coming around to this side with me here um so um starting to take the
[00:00:24.780–00:00:28.360] movement from the warm-up or from something you can do in a hallway or in classroom or
[00:00:28.360–00:00:31.280] On a cold day you could do it on a snowy bank, right?
[00:00:31.860–00:00:34.520] You could have a bit of crack doing lots of stuff like that.
[00:00:34.860–00:00:36.840] We're going to move that movement straight into the boat now.
[00:00:37.200–00:00:41.860] So that idea of getting the rotation from that leg to rotate the boat.
[00:00:42.280–00:00:45.940] And now we can use this position here as well to help me set up.
[00:00:46.360–00:00:50.760] To set up the chambering position, maybe a little bit into the first movement of the roll.
[00:00:51.060–00:00:54.900] And we can also use this dry land as a way to finish it, the finishing position.
[00:00:54.900–00:01:02.560] Okay, just one caveat with this that the idea here is not for them to is not for them to roll the boat on land
[00:01:02.560–00:01:04.360] Don't let them do it
[00:01:04.360–00:01:09.200] You're because it's really difficult and what happens is when they feel that they start to go
[00:01:09.200–00:01:10.620] Oh, this is really difficult
[00:01:10.620–00:01:14.560] Like they had the boat has to go over two corners here in order for me to roll it on dry land
[00:01:14.560–00:01:16.860] It's much easier on water to do that
[00:01:16.860–00:01:23.080] Less resistance, so I'll show you what I mean by that in a moment, but it's not to come up, right?
[00:01:23.080–00:01:30.050] it's not to come up right i can't emphasize that one enough okay in my experience okay so
[00:01:30.050–00:01:35.250] i'm just going to leave andy where he is at the moment and talk about him in a couple of seconds
[00:01:35.250–00:01:39.030] with the instructor so what we're looking at here is we're looking at that chambering position
[00:01:39.030–00:01:43.010] so the start of it okay and really what we're trying to do is we're trying to get people
[00:01:43.010–00:01:47.490] to set up okay so andy's in an excellent position as an instructor right here he can
[00:01:47.490–00:01:52.290] see pretty much everything but he's also keeping himself safe so if anything happens to that
[00:01:52.290–00:01:57.710] paddle. I'm using a broom handle here just so that you're not always using your nice
[00:01:57.710–00:02:01.190] paddles or you're not always breaking them on the ground, especially moving around here.
[00:02:01.390–00:02:05.190] So it's just basically the movement. So we're not worried about paddle shape or anything
[00:02:05.190–00:02:07.890] like that at this stage. So what we're trying to do here is we're trying to get
[00:02:07.890–00:02:13.230] people to relax, yeah? All of you guys are going to carry past trauma from your
[00:02:13.230–00:02:17.430] kayaking, capsizing experiences, and I know you are, but when you do this movement
[00:02:17.430–00:02:19.950] and your head will be up here, what are you trying to do?
[00:02:20.310–00:02:21.090] Get out of the water.
[00:02:21.090–00:02:25.230] trying to get out trying to breathe okay right so if everybody's happy out
[00:02:25.230–00:02:26.890] and you haven't had a traumatic experience
[00:02:26.890–00:02:29.830] you'll notice people relax a bit when they go into this movement
[00:02:30.370–00:02:33.650] so we're doing the same with our with our beginners to rolling we're
[00:02:33.650–00:02:36.570] letting them relax their bodies and get into the feeling of this position
[00:02:36.570–00:02:40.470] pushing my hands towards the sky in this case so you can get them to
[00:02:40.470–00:02:43.370] extend their fingers just to show that's where the
[00:02:43.370–00:02:44.790] paddle is going and that pushes the paddle
[00:02:44.790–00:02:48.250] up nicely okay this is the chambering position
[00:02:48.250–00:02:53.610] now what we're trying to achieve in this task is we're trying to achieve this
[00:02:53.610–00:03:02.090] movement that's all okay that's all we're doing that's it no further no
[00:03:02.090–00:03:06.760] more lower body's not doing anything lower body's doing a little bit it's
[00:03:06.760–00:03:10.620] actually pulling actually this I could nearly show you I'm just taking this
[00:03:10.620–00:03:23.030] one out just to show you that yeah but you see the way I'm what I'm not
[00:03:23.030–00:03:32.820] What I'm not doing is this, what I am doing is just this and if I can go from the boat
[00:03:32.820–00:03:38.160] being partially capsized to just partially upright that's all I want to get out of this
[00:03:38.160–00:03:38.680] movement.
[00:03:40.960–00:03:44.120] Now I'm going to give you an opportunity and partners there to go away and try this
[00:03:44.120–00:03:47.860] in a moment and to feel it and to see where it might be useful or not useful for
[00:03:47.860–00:03:48.220] you.
[00:03:48.660–00:03:52.600] But in the last movement now as the instructor starts to come into play, the instructor,
[00:03:52.600–00:03:56.420] and he's going to ask me for permission can you touch my hands of course you
[00:03:56.420–00:04:01.920] can yeah if they say no you grab the paddle just behind my hands here if
[00:04:01.920–00:04:04.760] they say yeah you can put your hands on the paddle right so you can put my
[00:04:04.760–00:04:08.400] hands there you can put his hands there to manipulate that position right
[00:04:08.400–00:04:11.200] to get me into the chambering position but he can also do is he
[00:04:11.200–00:04:15.480] can put his hands here on the rim on the rim of the kayak to give me a
[00:04:15.480–00:04:18.900] little bit of help so that I can feel just a little bit of help so I
[00:04:18.900–00:04:25.100] feel which way the boat should be moving. He can also help me right the kayak. I'm feeling
[00:04:25.100–00:04:29.300] uncomfortable now there's blood pooling in the back of my eyeballs. He's going to help me
[00:04:29.300–00:04:34.520] right the boat. Now I'm just going to use this as an opportunity to do this next session.
[00:04:34.580–00:04:37.760] You might only work on this bit for a while and then pull them up and you have a chat or
[00:04:37.760–00:04:42.180] have the craic or whatever. I'm just going to use this as an opportunity to do the last part
[00:04:42.180–00:04:47.880] of the roll this is really important again okay so I'm going to start the
[00:04:47.880–00:04:51.560] roll okay and you're going to roll the boat for me and I'm just going to
[00:04:51.560–00:04:54.420] completely relax here okay and I'm going to go into the finishing
[00:04:54.420–00:04:58.980] position okay nice and slow there's no speed in this three two one I start
[00:04:58.980–00:05:02.180] the roll he starts to pull me see the way I'm relaxing my body into the
[00:05:02.180–00:05:05.880] water or into the grass and I'm finishing in a nice finished position
[00:05:05.880–00:05:11.530] okay what happens when I try to do this myself when I try to do that
[00:05:11.530–00:05:16.110] that was easy for you yeah you can capsize me again so um what happens if i try to do this
[00:05:16.110–00:05:23.150] myself from land is i usually end up trying to get you see what's happening there see the
[00:05:23.150–00:05:27.310] difference in that movement compared to the other one and now that's going to lead people to a
[00:05:27.310–00:05:33.410] habit that you cannot correct underwater yeah watch the movement we want with andy again
[00:05:33.410–00:05:38.270] with andy's assistance with the instructor he's safe he's in a good position he's looking at
[00:05:38.270–00:05:42.750] chambering he's watching my action arm is staying extended he's watching the
[00:05:42.750–00:05:47.130] anchor arm it's just going nicely forward extending the arm and then he's
[00:05:47.130–00:05:50.790] looking at my body position as I finish and my body position when I
[00:05:50.790–00:05:54.530] finish is looking down the barrel of the paddle if possible my my anchor
[00:05:54.530–00:05:57.850] hand hasn't crossed my center line so I don't hyper extend any of my
[00:05:57.850–00:06:01.030] joints and the paddle is here in front of me and I'm in a nice tucked
[00:06:01.030–00:06:04.930] position okay the only difference you'll notice with some people is
[00:06:04.930–00:06:10.350] might need to be a bit further back because of mobility i'm cool with that as long as they
[00:06:10.350–00:06:16.580] come forward at the end yeah when they're up a lot of my strokes i sweep forwards i'm sweeping
[00:06:16.580–00:06:17.840] for stability yeah


Clip 07: 20251109_140938.mp4
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[00:00:00.000–00:00:05.320] Safest position for Andy as the instructor to be so the last one would be maybe maybe
[00:00:05.320–00:00:11.600] Andy can't get me and I keep doing this right keeping this and Andy is like oh geez
[00:00:11.600–00:00:13.360] This guy's fucking hard work, right?
[00:00:13.760–00:00:18.380] So now Andy can come around to here and to my back right and again with my permission and yeah
[00:00:18.380–00:00:22.240] You can work away, right? He can actually manipulate my body or my hands
[00:00:22.820–00:00:25.140] Into the position that you prefer to do
[00:00:25.140–00:00:28.800] yeah so this is a better position for him because all the time the paddle's
[00:00:28.800–00:00:32.320] gone away from his body we really have to be careful of ourselves getting hit
[00:00:32.320–00:00:35.940] a lot in this area up here and up there
[00:00:35.940–00:00:40.010] yeah just be mindful of your own safety is that okay
[00:00:40.010–00:00:42.990] so you could better work if you get down on your knees you should about
[00:00:42.990–00:00:45.190] to like you can position my hands a bit
[00:00:45.190–00:00:48.970] better and as as your walk feet you see the way you're able to
[00:00:48.970–00:00:52.090] walk me through the skill yeah yeah there
[00:00:52.410–00:00:54.070] Nicely. Yeah?