During the hip snap of the C-to-C roll, the erector spinae on the high side of
the spine (the right side in the photos) work together with the rectus abdominis
and the obliques on that same side to rotate the boat to an upright position
underneath the boater. On the Swiss ball, raise your head while facing forward,
as shown in photo 5. At the end of this movement, the top of your head should
be pointing toward the wall rather than up toward the ceiling. (See photo 6.)
This posture mimics the head-down position at the end of the hip snap. From here,
straighten up on the ball, starting with your lower back and bringing the spine
to vertical from the bottom up. Keep your head pushed toward your wall-side shoulder
until your back is upright and only then bring your head to a vertical position. |
  |
The motion here is the same
as it is during an actual roll, but because your body—instead
of your kayak—is rotating, the surface of the water is not
a fixed reference point. Instead of thinking about flipping the kayak
from upside down to right-side up, think about prying the plane of
the water’s surface from upside down, pulling it up from one
side of the Swiss ball as if it were stuck to the top of your head
and flicking down to the floor on the other side.
To train for a sweep roll, simply combine the sweep and hip-snap moves that are
done sequentially in the C-to-C exercise. Instead of sweeping and hip snapping
in two separate phases, you’ll be sweeping and hip snapping all in one
phase. |
|
