Dragon Boat Paddling Resources

The History Of Dragon Boat Racing
by Shelagh Peirce

The Chinese dragon boat races will always be a symbol of Chinese culture and spirit. As one of the three largest Chinese festivals of the year, this mythical celebration can now be witnessed around the world. To experience a dragon boat race - either watching or participating - is a thrill in itself and can be enjoyed by everyone.

You'll watch as long, multicoloured boats, with frightening dragons' heads, long tails, and scaley bodies, splash through the water. You'll see men, women, and children grunt and sweat as they push themselves harder and faster to be the first to the finish line. You'll hear the crowds screaming and cheering for their favourite team, while the drummers pound on their drums and yell at the paddlers. The event is not intended to be quiet and peaceful but loud and exciting - a celebration!

To observe the Chinese dragon boat races of today, you can only dream of its meagre beginnings. A time when superstition determined how a person lived. In fact, dragon boat racing began more than 2000 years ago when a group of superstitious people believed that the boat racing would ensure prosperous and bountiful crops. Their celebrations took place on the summer solstice - the time of year typically associated with disease and death and when man felt most helpless against the powers of nature. The race has come to symbolize both man's struggle against nature and his fight against dangerous enemies.

The tragic tale of Ch'u Yuan further integrated the dragon boat races into the lives of the Chinese. Fourth Century B.C.E. is known as the period of the "warring states" in Chinese history. It was a time when numerous supremacy wars between feudal lords erupted. Many kingdoms had already disappeared, except for Ch'u, which was one of the mightiest kingdoms remaining. Ch'u Yuan was a poet and a minister and councillor to the king of Ch'u - truly a great patriot. He feared for the future of his kingdom and to do the best for his country, he gave advice to the king. To his surprise, the advice was not accepted and he was exiled. At the devastation of the kingdom of Ch'u and his exile, Ch'u Yuan, in desperation and sorrow, threw himself into the Mi Lo river.

The people of Ch'u loved Ch'u Yuan. They grieved over his death and spent much time trying to scare the fish and water dragons away from Ch'u Yuan's body by rowing around the river in their fishing boats, splashing their oars, and beating their drums. And to ensure that Ch'u Yuan never went hungry, they wrapped rice in leaves and threw them into the river. Rice cakes are still eaten today as part of the dragon boat festival celebration.

The dragon boat festival is typically celebrated "the Fifth of the Fifth" - the fifth day of the fifth month. Red is the prominent colour on the boats because it is the colour of the number five and symbolizes heat, summer, and fire. The lengths of the boats can range between 30 and 100 feet but are wide enough to barely fit two people side by side. Some of the original rituals are still practiced today, like the "Awakening of the Dragon" by dotting the eyes of the dragon's head on each boat. This ceremony is conducted to cleanse and bless the area of the competition, the competitors, and their boats. It also gives the boats and their crew the strength of the Dragon and the blessing of the Goddess of the Sea.

Nevertheless, much has changed in the festival. The crowd no longer throws stones at the rival boats and it is not imperative a boat capsize and at least one person drown - which was considered a special sacrifice to the gods and was, surprisingly, a sign of good luck.

Today the dragon boat races are primarily a form of amusement. It is no longer a necessary ceremony performed to scare away evil and call for a good year but entertainment that teaches people a little about Chinese history and culture. We are not nearly as superstitious as we were in the past but it sure is fun pretending!

Description

Workout to manage body strength pre-season.Working on general purpose strength and conditioning.

Exercise Routine

	Romanian Deadlift Put a barbell in front of you on the ground. Standing on a box if needed, grab the dumbbell with a little wider than shoulder width grip. Bend the knees slightly. The position should be shins vertical...Put a barbell in front of you on the ground. Standing on a box if needed, grab the dumbbell with a little wider than shoulder width grip. Bend the knees slightly. The position should be shins vertical, hips back and back straight. Keeping your back completely straight at all times, use your hips to lift the bar. The movement should not be fast but steady and under control. The arms should remain straight. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement. Start with light weights to get used to it and be careful! Exercise image and description by Bodybuilding.com (less) Routine: Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps
	Split Squat Push Press Take one step forward with one leg. Hold a dumbbell with the opposite arm and raise it up to your shoulder. Lower your back knee to the ground until about 1-2 inches from the ground. Then in one motio...Take one step forward with one leg. Hold a dumbbell with the opposite arm and raise it up to your shoulder. Lower your back knee to the ground until about 1-2 inches from the ground. Then in one motion, press through your feet back to a split stance and press your arm with the dumbbell straight up towards the ceiling. This up motion should be fast and explosive, then immediately slowly lower yourself down and repeat. Exercise description and photo by Michael Diebler. (less) Routine: Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps
	Bent-Arm Dumbbell Pullover Lie on a bench, head over the end, with your feet flat on the floor. Lower weights in a semicir cular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your ...Lie on a bench, head over the end, with your feet flat on the floor. Lower weights in a semicircular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your elbows in! Can also be done with your arms straight, or with two dumbbells (one in each hand). Exercise description by Bodybuilding.com (less) Routine: Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps
	Pullups Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ...Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can lift your legs slightly if you need help on the last few reps. You can also add weight by using a special Dip Belt. Exercise description by Bodybuilding.com (less) Routine: Set 1: 10 reps of 0 lb Set 2: 10 reps of 0 lb Set 3: 10 reps of 0 lb
	Side Lateral Raise Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight...Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weights out and up to the sides until they are slightly higher than shoulder level. Then slowly lower them to your sides. It's important to keep your palms turned downward as you lift the dumbbells so that your shoulders, rather than your biceps, do the work. Make sure you lift the dumbbells on the way up rather than "swinging" them up. Don't lean forward! Keep the dumbbells at your sides. Exercise description by Bodybuilding.com (less) Routine: Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps
	Leg Curls - Lying Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b...Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings. Exercise image and description by Bodybuilding.com (less) Routine: Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps
	Ball Floor Bridge Lie on your back resting your head on the floor. Make sure your head, shoulders, and lower back are all touching the floor. Place your feet flat on a stability ball. Brace your abdominal muscles and p...Lie on your back resting your head on the floor. Make sure your head, shoulders, and lower back are all touching the floor. Place your feet flat on a stability ball. Brace your abdominal muscles and press down on the ball with your feet and up with your hips. Raise your hips until they form a straight line with your knees and shoulders. Slowly lower your hips about 2 inches from the floor and repeat. Exercise description and photo by Michael Diebler. (less) Routine: Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps
	Back Extensions Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for yo...Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. Start with your body in a straight line. Cross your arms in front of you or behind your head. You can also hold a weight for extra resistance. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Do not round your back. Slowly raise your torso until your legs and upper body are in a straight line again. Do NOT arch your back past a straight line! Exercise image and description by Bodybuilding.com (less) Routine: Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps

This is what Dragonboating is all about! Feel the energy, the release, the excitement! Way to go TeamLARD!