The Science of Rolling : The laminar flow!

To understand the biomechanics of a roll, I decided to break it apart. Not just the fundamental  elements of a roll but applying the theory of a Constraints Led Approach (CLA) by means of the paddle, my body and the environment I was rolling in to my progressive unpicking of my less reliable ‘offside roll’. I had noticed that my offside roll felt like rolling in porridge in comparison to my onside. It wasn’t just lack of muscle memory, it was something else. I thought it was lack off flexibility on that recovery side, but then I noticed in isolation that my flexibility was in fact better on that side? And so the investigation began!

To truly understand the roll, I had to stop looking at it as a rescue maneuver and start seeing it as a series of biomechanical levers. I began filming my sessions, analysing the kinetic link between my blade pressure and my hip rotation. What I discovered was a 'leak' in my power transfer; my core wasn't effectively locking the energy from the paddle to the hull and the grip of my paddle blade on the water was being affected by the speed of my rotation. By deconstructing the movement into its constituent parts; rotational torque, lever arms, and the management of the center of buoyancy. I begin developing a coaching framework that doesn't just teach 'the move,' but teaches the physics of the water-person-boat relationship.

All sorts of technical theories were becoming apparent, such as the physics related to the 'grip' the blade has with the water. This grip is directly affected by the speed and angle of the blade, which determines the Laminar Flow. When the water moves in smooth, parallel layers over the blade, it creates a solid bond—the support that assists the recovery of the roll. If the movement is too erratic, the flow becomes turbulent, the blade 'stalls,' and that crucial support vanishes.

Other psychological theory showed their cards in the roll, one in particular was the ‘Rhythmic Pause’ during rotation. It is not just a mental cue; it is a hydrodynamic necessity. This pause allows the water to settle and ensures Laminar Flow is established before the hip flick. By slowing down the initial phase, I am ensuring the paddle blade has the maximum 'bite' on the water molecules before I ask it to support my body weight.

By breaking down the science of why the paddle blade was doing its thing I decided to look at how the Greenland Paddle did its thing and whilst they worked for different physical reasons, they both supported the roll. When I first put a Greenland Paddle (GP) in my hand and tried my roll, I sunk. I was looking for too much direct support with the wrong body positions. I had little interest in the GP other than for future expedition endurance benefits. However, from a biomechanics point of view I quickly began to understand how the GP could influence and inform the blockages in my offside roll.

Another obvious constraint was the euro paddle itself. What if I focused most of my attention on the blade and what it wanted to do and what it needed to do to solve my offside roll issue. So I split the paddle to reduce any leverage I had from a longer full length paddle and see the impact or adjustments required to successfully roll up on the split. 

There were now various constraints in play and one final environmental constraint was tidal flow. This would act to support the roll physically but create cognitive load psychologically due to the apparent  chaos of dynamic water. 

The other bit of theory that I am working with is the ‘Cynefin Domain’. Cynefin  is a Welsh word that translates to "habitat" or "place of multiple belongings.”

Cynefin Domain	Environmental Context	Decision Logic	APC Application & Coaching Style
1. Clear (Simple/Known)	Highly Predictable: Cause and effect are obvious to all. (e.g., Sheltered canal or pool).	Sense — Categorize — Respond	Used for establishing "Best Practice" or foundational safety protocols for beginners. Minimal focus for Advanced coaching.
2. Complicated (The Knowable)	Expert-Led Predictability: Multiple "right" answers requiring analysis. (e.g., Cable Bay F2, refining a Greenland cant angle).	Sense — Analyze — Respond	Technical Precision: Use expert analysis to "nudge" technique. Guided Discovery thrives here as learners search for efficiency.
3. Complex (The Emergent)	Dynamic/Non-Linear: Cause/effect only seen in retrospect. No two waves are identical. (e.g., The Swellies at max flow).	Probe — Sense — Respond	Performance Integrity: Focus on Divergent Discovery. Learners must "self-organize" to match shifting water energy and "probe" for pressure.
4. Chaotic (The Unknowable)	High Risk: Situation is collapsing; no time for analysis. (e.g., Multi-boat capsize in a breaking tide race).	Act — Sense — Respond	Crisis Management: Rapid intervention to move back to Complex/Complicated. Utilize Command Style to stabilize the group.
5. Disorder (The Center)	Confusion: The domain is not yet identified. The "Danger Zone" for a coach.	N/A	Most dangerous state. Risks applying an analytical (Complicated) approach to an emergency (Chaotic). Requires immediate "Sensing" to move to a known domain.

By applying the Cynefin framework to my own practice, I realised my roll was stuck in the 'Complex' domain, I was reacting to the water rather than understanding the physics. My goal then became to move that skill back into the 'Complicated' domain, using biomechanical analysis to make the 'unknown' predictable.

So, to break all this down: The various constraints are using a GP, A Split Paddle and moving the analysis from dynamic water to pool sessions and eventually back into a supportive tidal flow to assist the understanding and biomechanics of my roll. 

Eventually, through following the process of a constraints led approach combined with the tactical use of differing Cynefin Domains, I found myself testing the resilience of both my offside roll and split paddle roll in the higher consequence environment of the North Stack tide race in a matter of weeks. 

This brings me to an important part of my coaching philosophy which is to accelerate performance by failing fast. It’s in each of these failures that we gather the crucial data to make the corrections or review necessary for fully autonomous progression.

#LongTermAthleteDevelopment (LTAD) #SkillsAcquisitionTheory (SAT) #ConstraintLedApproach (CLA) #Rolling #CynefinDomain #FailFast