Dragon Boat & Sport Performance Coaching

THE EXIT VIDEO SERIES
Where Should You Exit the Stroke?

Have you ever wondered exactly where your stroke should end? The timing of your exit has a huge impact on efficiency and speed.

VIDEO 4: In this video In this video you'll learn:
• The ideal point to finish your stroke.
• How to know when it's time to exit.
• Why exiting later doesn't create more power.
• The cues elite paddlers use for a consistent finish.

WATCH HERE: https://youtu.be/yBhNcRNlSTM

THE EXIT VIDEO SERIES
The Exit in the Stroke Cycle

The exit is one of the five essential components of efficient stroke mechanics. Understanding how each phase connects creates a smoother, more powerful stroke.

VIDEO 3: In this video you'll learn:
• How the five components of the stroke work together.
• How power transfers from one phase to the next.
• Why a great exit sets up a better recovery and catch.
• How efficient mechanics improve overall boat speed.

WATCH HERE: https://youtu.be/od-mpWQptVE

REST. RECOVERY. RESET camp is intended for those paddlers who realize that recovery is the very first step on the way to becoming a strong paddler; if you're interested in somatic training and want to increase your awareness while at the same time laying the foundations for a strong water season, then this is where your off-season starts!

Building on the water season's base of paddling and competing, this camp releases team expectations and racing with long, slow-flush paddling sessions while working with the basics of alignment paddling and sensory mobility movements needed as we head into the off-season.

Expect a sunset paddle and nervous system regulation as Cheryl guides paddlers through movement and meditation sessions. This camp is all about coming back to the love of our sport!

Learn more about the location here:

https://safaribeachresort.com

I have a couple of spots still available! Click here to save your seat:

https://www.paypal.com/ncp/payment/KFXS2T9SZMK8Q

The end of water season is NOT when paddlers need to start training more intensely; it's about taking the pause between cycles where paddlers create conditions that enable their bodies to recover from the water season.

Recovery is not accidental; it is an intentional process of giving the body and nervous system exactly what they need after months of repetitive training, racing, and everyday stressors.

At this camp, we'll focus on creating those conditions through:

*Reset movement patterns which have become habitual

* Relieve tension in the body so movement can feel freer and smoother

* Realign the overall body function by restoring mobility

* Recover the nervous system so the body can enter recovery and repair

* Reconnect your mind and body through somatic communication

* Restore the energy systems to feel at ease

In safe environments, the body can heal and return to its natural state.

Throughout the water season, even when the paddler is at rest, their mind, focused on performance or the next goal, remains on high alert. Learning simple practices that calm the nervous system and increase body awareness will improve your ability to recover, adapt to new training levels, and find your inner determination for the next season.

The REST. RECOVERY. RESET camp is intended for those paddlers who realize that recovery is the very first step on the way to becoming a strong paddler; if you're interested in somatic training and want to increase your awareness while at the same time laying the foundations for a strong water season, then this is where your off-season starts!

Paddles up!
Cheryl Roose

_____________________________________________________

UPCOMING CAMP IN SEPTEMBER

I have secured a beautiful location at Osoyoos Lake Paddling Club for September 25th -27th for this fall REST. RECOVERY. RESET camp.

Expect a sunset paddle and nervous system regulation as Cheryl guides paddlers through movement and meditation sessions. This camp is all about coming back to the love of our sport!

I have a couple of spots still available! Click here to save your seat:

https://www.paypal.com/ncp/payment/KFXS2T9SZMK8Q

THE EXIT VIDEO SERIES
Why You Go Too Far Back

VIDEO 2: Many paddlers unknowingly create drag by staying in the water too long. In this video, you'll learn the body mechanics that cause an inefficient exit and how to fix them.

In this video you'll learn:
• Why paddlers overextend the back of the stroke.
• The body mechanics that create blade drag.
• Simple cues to create a clean, efficient exit.
• How to improve boat speed by redu

WATCH VIDEO HERE: https://youtu.be/R123y-uT5-4

THE EXIT VIDEO SERIES
Over the next 4 weeks, we're dissecting one of the most misunderstood parts of the stroke: the exit.

A powerful exit isn't just about getting the blade out of the water—it's the key to maintaining speed, transferring power, and setting up the next stroke.

Each week, we'll break down a different aspect of the exit with practical coaching cues you can apply immediately.

We'll break down:
• Why paddlers go too far back
• Where the stroke should actually end
• How the exit connects to the entire stroke
• How to exit with power not just lift the blade out

Follow along and check back each week to sharpen your technique and paddle faster.

VIDEO 1: The exit isn't just about getting the blade out of the water, it's about finishing the stroke with power and precision. Mastering this skill can be the difference between being a good paddler and becoming a fast paddler.

In this video you'll learn:
• How to finish every stroke with power.
• Why timing is more important than length.
• Common mistakes that rob you of speed.
• The technique that creates a stronger, faster stroke.

WATCH HERE: https://www.youtube.com/watch?v=mmQwPIRLDyQ

Every team has said it.

"𝑰𝒇 𝒘𝒆 𝒄𝒐𝒖𝒍𝒅 𝒋𝒖𝒔𝒕 𝒇𝒊𝒏𝒅 𝒐𝒏𝒆 𝒎𝒐𝒓𝒆 𝒈𝒆𝒂𝒓..."

Maybe it's one second, maybe it's two. Or maybe it's the team that always seems to beat you by JUST ONE BENCH. You can feel it. The speed is there.

So what do most teams do?

• They practice more starts.
• They tell paddlers to pull harder.
• They call for more power.
• They grit their teeth and hope effort will create speed.

But by the middle of the racing season, that's usually the wrong strategy.

𝗧𝗵𝗲 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗙𝗶𝗻𝗱 𝗦𝗽𝗲𝗲𝗱 𝗜𝘀𝗻'𝘁 𝗕𝗲𝗳𝗼𝗿𝗲 𝘁𝗵𝗲 𝗦𝗲𝗮𝘀𝗼𝗻—𝗜𝘁'𝘀 𝗥𝗶𝗴𝗵𝘁 𝗡𝗼𝘄

At this point, you're not going to rebuild everyone's technique. You're not going to suddenly become fitter. You're not going to transform your team through more conditioning. What you do have is something far more valuable.

You have DATA.

You know what happened under pressure

You know where your boat accelerated.

You know where it stalled.

You know what broke down in the final 250 metres.

Most importantly, your team now has something that can't be manufactured in winter training.

𝓓𝓮𝓼𝓲𝓻𝓮.

After racing, paddlers don't have to imagine winning anymore, they've felt how close they are. That belief creates a different level of commitment, and that's exactly why a tune-up clinic works so well at this stage of the season.

𝗬𝗼𝘂𝗿 𝗡𝗲𝘅𝘁 𝗚𝗲𝗮𝗿 𝗜𝘀 𝗛𝗶𝗱𝗱𝗲𝗻 𝗶𝗻 𝘁𝗵𝗲 𝗤𝘂𝗶𝗲𝘁 𝗧𝗵𝗶𝗻𝗴𝘀

The final seconds aren't usually found by pulling harder. They're found in details.

Boat mechanics.

Blade mechanics.

Stroke mechanics. AND …

Stroke rate.

The relationship between the rate and boat speed together creates dramatic results if:

1. Power is consistent through the stroke
2. Timing remains with stroke mechanics
3. Body and blade mechanics are not lost

Small adjustments can completely change how efficiently the boat travels through the water …That's where speed lives.

𝗪𝗵𝗮𝘁 𝗪𝗲 𝗔𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗗𝗼 𝗮𝘁 𝗮 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗖𝗹𝗶𝗻𝗶𝗰
A tune-up clinic isn't another hard practice; it's a fact-finding mission. We work together to discover what your team is already capable of and what's still being left on the table.

We work on:

• Powerful race calls that actually move the boat.
• Finishes that keep the boat accelerating instead of surviving.
• Stroke-rate development without sacrificing efficiency.
• Top-end speed that shows up when everyone else begins to fade.
• Boat mechanics that let every paddler contribute more without using more energy

Every crew has untapped speed but the question is whether you know where to look.

𝗧𝗵𝗲 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗧𝗵𝗮𝘁 𝗖𝗵𝗮𝗻𝗴𝗲𝗱 𝗠𝘆 𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴
Years ago, I learned a method of top-end development from an Outrigger World Champion.

I had never seen this type of training before.

It wasn't about brute force, and it wasn't based solely on fitness. It was about understanding exactly how elite crews create speed when everyone is already working hard.

I've since used these principles with countless OC1 paddlers and teams, and the results continue to surprise people. Not because they suddenly became stronger. Because they learned how to access speed that was already there.

𝑰𝒇 𝒀𝒐𝒖'𝒓𝒆 𝑳𝒐𝒔𝒊𝒏𝒈 𝒃𝒚 𝑶𝒏𝒆 𝒐𝒓 𝑻𝒘𝒐 𝑺𝒆𝒄𝒐𝒏𝒅𝒔...

You're standing at the edge of your potential and those final seconds aren't usually earned by suffering more, they're earned by moving the boat better.

Paddles up!
Cheryl Roose

_____________________________________________________

ʙᴄ ᴄʟᴜʙꜱ ᴀɴᴅ ᴛᴇᴀᴍꜱ:
I'll be travelling throughout British Columbia offering one-day Tune-Up Clinics for clubs preparing for championship racing.

ʙᴏᴏᴋ ʏᴏᴜʀ ʀᴀᴄᴇ ᴅᴀʏ ᴘᴇʀꜰᴏʀᴍᴀɴᴄᴇ ᴄʟɪɴɪᴄ ᴛᴏᴅᴀʏ.
The ideal time: 2 weeks before your final race (or about 4-6 practices out).

A Tune-Up Clinic is designed to give your crew that final performance edge. I work with coaches, not in place of them. I don't change your club's stroke or coaching philosophy—I bring fresh eyes, objective feedback, and proven boat mechanics that can help shave valuable seconds off your race time.

Can't bring me to your club? Virtual Video Review is also available. Receive LIVE personalized feedback on your crew's boat mechanics, timing, and efficiency so you can make meaningful improvements before race day.

𝔾𝕠 𝕚𝕟𝕥𝕠 𝕪𝕠𝕦𝕣 𝕗𝕚𝕟𝕒𝕝 𝕣𝕒𝕔𝕖 𝕔𝕠𝕟𝕗𝕚𝕕𝕖𝕟𝕥, 𝕔𝕠𝕟𝕟𝕖𝕔𝕥𝕖𝕕, 𝕒𝕟𝕕 𝕡𝕖𝕣𝕗𝕠𝕣𝕞𝕚𝕟𝕘 𝕒𝕥 𝕪𝕠𝕦𝕣 𝕧𝕖𝕣𝕪 𝕓𝕖𝕤𝕥

𝗥𝗮𝗰𝗲 𝗦𝗲𝗮𝘀𝗼𝗻 𝗶𝘀 𝗡𝗢𝗧 𝗔𝗯𝗼𝘂𝘁 𝗜𝗺𝗽𝗿𝗼𝘃𝗲𝗺𝗲𝗻𝘁. 𝗜𝘁'𝘀 𝗔𝗯𝗼𝘂𝘁 𝗘𝘅𝗲𝗰𝘂𝘁𝗶𝗼𝗻.
During racing season, something important changes.

The energy that carried you through the training season is no longer the energy that wins races.

For months, your focus has been on improvement
• getting stronger
• refining technique
• fixing technical errors
• building fitness

But once racing begins, successful teams make a subtle yet powerful shift. They stop trying to improve. They begin to execute.

🌟Book your virtual race ready team session here: https://www.cherylroose.com/athlete-mind-training

This isn't about lowering standards. It's about understanding that race performance comes from developing a race strategy based on the work you've already done.

𝗧𝗵𝗲 𝗘𝗻𝗲𝗿𝗴𝘆 𝗼𝗳 𝗘𝘅𝗲𝗰𝘂𝘁𝗶𝗼𝗻
Although most paddlers would agree that racing is about ex*****on, knowing it and choosing it are two very different things.

Under race pressure, it's natural for a paddler to slip back into individual performance and focus on their own stroke. The moment a paddler’s focus turns inward, timing begins to fall apart.

“𝑭𝒍𝒐𝒘 𝒆𝒎𝒆𝒓𝒈𝒆𝒔 𝒘𝒉𝒆𝒏 𝒆𝒗𝒆𝒓𝒚 𝒑𝒂𝒅𝒅𝒍𝒆𝒓 𝒄𝒐𝒏𝒔𝒄𝒊𝒐𝒖𝒔𝒍𝒚 𝒄𝒐𝒎𝒎𝒊𝒕𝒔 𝒕𝒐 𝒆𝒙𝒆𝒄𝒖𝒕𝒊𝒏𝒈 𝒕𝒉𝒆 𝒓𝒂𝒄𝒆 𝒔𝒕𝒓𝒂𝒕𝒆𝒈𝒚 𝒓𝒂𝒕𝒉𝒆𝒓 𝒕𝒉𝒂𝒏 𝒆𝒗𝒂𝒍𝒖𝒂𝒕𝒊𝒏𝒈 𝒕𝒉𝒆𝒊𝒓 𝒐𝒘𝒏 𝒑𝒆𝒓𝒇𝒐𝒓𝒎𝒂𝒏𝒄𝒆.”

Ex*****on is a collective decision. When twenty paddlers shift their focus from "How am I doing?" to "What’s next in this strategy?" the energy of the boat changes. The crew begins to tap into the exciting energy of ex*****on.

As a coach, I can often tell where an athlete's mind is simply by watching them. Their posture changes, and then … their focus changes. Their body tells me whether they're searching for power or are grounded in the flow of the race.

𝑻𝒉𝒆𝒔𝒆 𝒄𝒖𝒆𝒔 𝒕𝒆𝒍𝒍 𝒎𝒆 𝒑𝒂𝒅𝒅𝒍𝒆𝒓𝒔 𝒉𝒂𝒗𝒆 𝒕𝒖𝒓𝒏𝒆𝒅 𝒊𝒏𝒘𝒂𝒓𝒅 𝒓𝒂𝒕𝒉𝒆𝒓 𝒕𝒉𝒂𝒏 𝒂𝒓𝒆 𝒇𝒐𝒄𝒖𝒔𝒆𝒅 𝒐𝒏 𝒕𝒉𝒆 𝒕𝒆𝒂𝒎 𝒂𝒏𝒅 𝒓𝒂𝒄𝒆 𝒔𝒕𝒓𝒂𝒕𝒆𝒈𝒚.

When athletes become trapped in "I have to paddle harder," tension replaces timing. The body tightens. Movement becomes forced instead of fluid.

When athletes shift into ex*****on, something different happens:
• The body organizes itself
• Power transfers more efficiently
• Timing is fluid

The boat begins to move as one. From the outside, it may appear effortless but in reality, it is the result of highly organized and focused energy.

This collective performance energy spans across three interconnected areas:
• Mental focus
• Emotional regulation
• Physical ex*****on

When these three systems become aligned across an entire crew, teams enter what athletes often describe as flow.

𝑭𝒍𝒐𝒘 𝒊𝒔𝒏'𝒕 𝒍𝒖𝒄𝒌, 𝒊𝒕’𝒔 𝒎𝒂𝒈𝒊𝒄.

It is the result of intentionally creating the conditions that allow everyone to perform together.

𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗜𝘀 𝗠𝗼𝗿𝗲 𝗧𝗵𝗮𝗻 𝗠𝗲𝗰𝗵𝗮𝗻𝗶𝗰𝘀
Championship performances happen when the nervous system, the mind, emotions, and body all communicate in the same direction.

That's why two crews with nearly identical fitness can produce completely different race performances.

One races with effort, and the other races with conviction. One reacts and the other executes.

The difference is often invisible—but it is always felt.

This is the 𝒔𝒄𝒊𝒆𝒏𝒄𝒆 𝒐𝒇 𝒑𝒆𝒓𝒇𝒐𝒓𝒎𝒂𝒏𝒄𝒆 Your thoughts influence your emotional state. Your emotional state influences your physiology. Your physiology determines how effectively you move, connect power, and respond under pressure. Performance is never just physical; it is the expression of all energy systems working together.

If your team needs a little motivation, check out how Cheryl can get them back “on board”. Live or Virtual sessions. Click here to learn more! https://www.cherylroose.com/athlete-mind-training