GENERAL TIPS

• The roll can be executed with very little strength. The smoothest rolls look and feel effortless. When you complete a roll, take a second to remember how it feels.

• The two most frequent problems that result in failed rolls are a poor hip snap and premature raising of the head. A good hip snap and head control will take you a long way in performing a roll. When you fail to complete a roll, first think, "Did I perform a good hip snap, and did I keep my head down?"

• When you tip over, relax. Do not rush your roll. If you rush your roll at the pool, you really will rush your roll when on the river. Rushing frequently results in a failed roll. The following tips are focused on the C-to-C roll, but many will help you with a sweep roll as well.

• Remember points of contact. These will help you orient yourself on the river.

• Head forward against the deck and to the side on which you are setting up.

• Wrists along the edge of the boat, paddle out of the water.

• Thumb of anchor hand on bottom of boat when paddle is perpendicular to the boat.

POOR HIP SNAP

• The motion is an explosive snap using your hips and knee to right the boat. You must exert foot peg and knee pressure.

• If you are doing a right-hand roll, you want to pull against the top of your boat with your right knee and at the same time snap your hips in the same direction.

• If your hip snap is not strong, go back to the pool edge and practice your snap, then get a kickboard and substitute it for the side of the pool. Practice with the kickboard until you can do your hip snap without substantial sinking of the kickboard.

• The key to an effective hip snap is to roll up the boat with your hips and knees; resist the temptation to pull down with your arms on the paddle, kickboard, or side of pool.

LIFTING HEAD PREMATURELY

• Once you have mastered the hip snap, the most common problem with a failed roll is bringing your head up too early.

• If you are unable to complete your roll but get past the halfway point, lifting your head prematurely probably is the problem. If you're doing a right-hand roll, keep your head on your right shoulder until you're fully upright.

• Alternatively, you can keep your head forward and low (head touching the front of your cockpit). Keeping your head low maintains a low center of gravity and makes it easier to roll your boat.

DIVING PADDLE

A diving paddle can be a symptom of the following:

• Improper set-up.

• Improper blade angle.

• Pulling downward on the paddle instead of rolling the boat up with your hips and knees.

• Pushing the anchor hand skyward.

The following can cure a diving paddle:

• Before you begin your roll, make sure you are holding your paddle correctly.

• Review your points of contact. Wrists should be along the side of your boat, paddle clearly out of the water. When you sweep your paddle, keep your outboard hand as close to the surface as possible, initiate your roll when the paddle is perpendicular to your boat. When you initiate your roll, the top of your anchor-hand thumb should remain on the bottom of your boat.

• Start the outboard blade of your paddle with a neutral or positive (climbing) angle. Cock your wrists at the beginning, gradually straightening your wrists to neutral at roll completion.

• Keep your head down. Lifting your head prematurely greatly increases the pressure on your paddle.

• Do not make the mistake of trying to strengthen your hip snap by pulling forcefully down on your paddle. Instead initiate your hip snap with the powerful movement of your knee toward the paddle.

• Bend the elbow of your anchor arm and pull your anchor hand to your chest midway through the hip snap. Keeping your elbow straight throughout your roll will launch your anchor hand skyward.

OTHER TIPS

• Nose plugs might help you relax, and swim or dive goggles might help you become oriented and view your roll.

• Get comfortable with being upside-down in your boat. Relax and learn to become oriented while upside-down.

• When you miss your first roll, set-up for a second roll and try again. This will help you on the river.

Courtesy Colorado White Water Association

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