Weights Program
Here is a 24 week weights program for the season. Please make sure you read all the material to get a full understanding why we need to do weight training and how the program works. It is very important to focus on maintaining good technique rather than just to lift as heavy a weight as possible. Remember to check with your doctor before you start and to talk with a trainer at your gym to ensure you are doing the correct technique.
Training / Coaching
Head Coach: Peter McGrath
We will be making a slight change to our paddle technique. I have added a link to a video that explains the technique very well.
The main change is the top arm. Right now when we sit up on the stroke, we rip the blade and pull the top hand towards us. This new method should have a more natural flow and allows you to drive down with the top hand halfway through the stroke. This helps lift the boat up and to keep it on top of the water. Note that the outside arm still stays straight until the last moment and that the rotation is done though the hips and the outside shoulder going forward.
This WORD document describes the body positions throughout our current paddling stroke.
VIDEOS
Pool technique session (they use a different exit to us)
http://www.youtube.com/watch?v=j7lRbj3K8c4&NR=1
Water technique session. Look at seats 1 and 2.
http://www.youtube.com/watch?v=X4DQ2vTT3O8&feature=related
Quick Stroke
http://www.youtube.com/watch?v=iF6mW0i0tDs&feature=related
Video which shows our exit - look carefully at bottom and top hands how they turn the tap to exit. http://www.youtube.com/watch?v=Uau86uJwQyU&feature=related
COMMON FAULTS
- Missing the catch. This refers to pullback being activated before the catch is "locked", thereby reducing the effective power in the first half of the stroke. If you are using good technique there will be heavy feel on blade for whole time blade is in water (from catch to exit).
- No or minimal rotation. Some people crouch forward with a bent back, and assume this is rotation. Think of having a rod up your back, and you are rotating around the rod.
- Bent bottom arm.
- Poor timing. We not only need to enter the water together but also exit together. If you have a short stroke you will tend to exit early, which increases the chance of "pushing" (rating too high). People at back of boat especially need to be careful as it is "softer" water. They need to especially concentrate on reach and digging blade deep in water.
- "Dragging" the exit. This refers to a paddler taking pressure off the blade half way through the stroke. The paddler therefore starts to move forward through the water, instead of backwards, it creates drag rather than forward momentum. A lot of water is seen splashing behind the paddle.
Team Selection
Erg Tests
The erg test is a Concept 2 rowing machine with single paddle adapter that allows us to simulate the dragon boat paddling style. We do this test for a period of 2 minutes. In order for the erg results to be able to be compared to on the water work, all those trying out for the Masters mixed team must not drop below 60 SPM or higher than 70 SPM for longer than 5 strokes. If they do for longer than 5 strokes, the result will not be used for mixed selection. They will however be allowed to redo the test after sufficient recovery time.
Trials are held within a few weeks of the event check the Paddling Calender for dates.
Rehab exercises
Below are a couple of exercise programs specific to injuries that have occurred whilst participating in the sport of dragon boating. As a coach I recommend that paddlers use the 7 days rotator cuff program on a regular basis. It is not necessary to have an injury because I believe this program helps build the muscles around the rotator cuff and as this is an area which gets a lot of work in dragon boat paddling it would be an advantage for all paddlers to follow the rotator cuff program to strengthen the shoulder area.
7 Day Rotator Cuff Program
Rehab program for tennis elbow
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