I am happy to have found Dragon Boating as a passion in life. I coach for the Tacoma Dragon Boat Association and enjoy sharing and learning all things paddling.
Dragon Boat Paddling Resources
http://www.paddlingcoach.com
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Plyometric Paddling
Plyometric exercise, in which a muscle is loaded/stretched and then contracted in rapid sequence, helps build our fast response, and power. Paddling is a good Plyometric exercise in itself, but there are a few techniques we can employ that aid the loading, and add to the benefits.Load you blade
When paddling, transferring weight to your blade is important, it helps drive your blade, adding to a positive catch, reducing cavitation and it lightens the boat. What it does when done well, with a positive blade angle, is load and stretch your muscles prior to contraction at full reach, in effect making all paddling Plyometric. Concentrating on top hand drive, weight transfer, or a solid catch, all have the ability to produce the desired result. Work out what terminology you want to use, stick to it, and make this a mantra.
Short Push-Pulls
Short push-pulls, at the front of the stroke, are a good Plyometric exercise as well. Start about 12-18" back from full extension, blade fully burried, paddle vertical, then aggressively push through the water up to full extension. Once at full extension, powerfully, but minimizing cavitation, pull back to the starting point, then repeat. As coach, you need to set the pace and timing for the crew. Be careful to keep the speed at a level that powerful strokes can be maintained, not too fast, or too slow. Make sure that full extension is reached. Provide a loud call for push, then for pull at full extension, and try for consistent, accurate timing calls, so paddlers can get the best benefit.
Plyometric Racing Starts – Push Starts
Begin at mid-thigh, or the end of the stroke in the water, then do a push (like a push-pull) up to full extension before initiating the racing start. The racing start then begins with the boat moving backwards, this will help load and stretch your muscles, increasing their power output on the initial pull of the start. Again, the call is important as timing is important here too. So, “Paddlers prepare… PUSH!… GO!” with appropriate pauses and volume, timing “GO!” With full extension.
Benefits of Plyometric training
You are already very familiar with Plyometrics. Running is a plyometric exercise, so is jumping. What we know is that the larger and faster the load can be placed on the musculature, the more explosive the response. Picture a basketball player taking a few steps before jumping for a rebound, the added momentum of movement is translated into faster and larger load on the legs, as (s)he squats down stretching the leg muscles, to aid in the jump.
By loading your paddle faster and heavier before your pull, the resulting stroke will be even more powerful. If you can get that loading done while fully rotated and extended, the load is carried by many muscle groups, the quads, hamstrings, glutes, back and abs. Lots of big muscles! Keep the blade at a positive angle on load to aid in the stretch of your muscles, and adding to your explosive power! Plyometrics will aid your response times, speed and power. Both by training your muscles to react, and by training your body and mind to remember to act on the principle.
Remember, the faster and heavier the load on the blade at a positive angle, one that extends your reach and stretches your muscles on catch, the faster and more powerful your pull will be.
- ScottKeys to motivation? Performance Profiling and Constructs
UPDATE: 112/2/10: After some comments, here's a plain english version first:
Advanced athletes and coaches can gain a lot by breaking down the key factors (actions, abilities, capabilities) that contribute to success in thier sport into bite size chunks so that they can be addressed individually. This makes a clear distinction between the "whole" and an individual "ability." Then, as a group, rank these key factors by their importance to the sport. Then, individually, rate how you match up to those key factors. Yes, this is very much like corporate performance management, but it works.
Athletes learn that they affect their performance by their bias. Each athlete contributes to their individual training needs by defining the most important factors for excellence up front. It also gives the coaches a way to speak to athletes based on these defined key performance factors as opposed to generalities. If an individual athlete scores themselves a 6 in ability in a key factor that was ranked a 10 in importance, then that factor needs improvement. If on the other hand an athlete scored a 9 on a key factor that was ranked a 9, then that is a strength to celebrate!
Original:
Performance Profiling consists of assessing relative strengths and weaknesses of the athlete. These can then be used as a means of planning training, and maintaining motivation. What makes up a Performance Profile?
Paddling Construct
A construct is a fundamental ability or aptitude necessary to excel in your specific sport. Paddling constructs would be those that are necessary and beneficial the sport of paddling.
Why do we want to define these?
Initially, because it allows us to talk about the individual abilities in a common way, but more importantly, it allows us to define those aspects that are most important to us. After defining these and agreeing on the necessary aspects for achievement in paddling, we can plan effective progressions to benefit the team’s performance. Additionally, by rating our own performance in relation to each of these constructs, coaches gain necessary tools and buy in from the athlete to help individual paddlers succeed.
Below is a sample list of constructs:
- Strength
- Speed/Power
- Focus
- Rotation
- Desire to train
- Catch
- Compression
- Pull
- Exit
- Return
- Concentration
- Reach/stroke length
- Enjoyment
- Efficiency
- Style
- Technique
- Finish
- Water feel
- Desire to win
- more/less?
After creating your list, again the above is a sample only, we need to rate the importance of each construct as a team on a scale of 1-10.
- Strength 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Speed/Power 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Focus 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Rotation 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Desire to train 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Catch 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Compression 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Pull 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Exit 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Return 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Concentration 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Reach/stroke length 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Enjoyment 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Efficiency 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Style 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Technique 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Finish 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Water feel 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Desire to win 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- more/less?
Once we have these, we should each rate our own achievement in each construct.
- Strength 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Speed/Power 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Focus 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Rotation 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Desire to train 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Catch 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Compression 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Pull 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Exit 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Return 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Concentration 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Reach/stroke length 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Enjoyment 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Efficiency 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Style 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Technique 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Finish 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Water feel 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- Desire to win 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
- more/less?
The idea is for the team to come together as a group to define these and their importance to the sport. Simply by doing this, the team will learn three main things. First, there is a lot to the sport of paddling. Second, they will learn what the team as a whole deems important. Third, each athlete will rate themselves individually in relation to these specific abilities, as opposed to attempting to evaluate themselves as a whole. The last is of primary importance, as it will open many athletes' eyes, and give a clear indication of their individual weaknesses and strengths! This can also apply at the team level, simply by combining the scores into an average for each construct. The team can then see where they stand overall in relation to where they want to be.
The next step is for the coach to evaluate each athlete, and discuss any discrepancies with the athlete self assessment. This gives the individual paddler a very good idea about appropriate goals or areas to focus, and the coach the tools to get buy in to develop the necessary skills.
These ratings should the be revisited regularly, with the hope that the difference between importance level and achievement level diminishes over time!
I love Win-Win scenarios, and this provides one of the best.
Rotational Results
Rotational results are sometimes hard to achieve. We utilize rotation only strokes during standard drills in order to emphasize the importance and power derived solely by rotation. When paddlers achieve results directly derived by rotation they begin to learn the importance, but this does not mean that they will remember day to day.
Providing rotational muscle memory is the coaches' role. There are many ways to do this, and I have my own bias, but the key is to make rotation a non-issue by reinforcing it over and over. Conducting rotation drills early in the practice reinforces rotation for the rest of the practice. Notice when rotation starts to fade, and provide a reinforcing drill at that time.
Getting Specific
Specific Focus
In sports there is a concept of specific focus that can aid players in increasing their results overall. The concept goes like this, imagine you are a golfer with a 150 yard shot to the green. If you are focusing on the length of shot or the correct club selection, you may not make the best shot, but if you are focusing on hitting the ball on the third dimple to the lower left of center, you will more likely hit the ball the way you should. What is acting here is very specific focus to an area, and that takes all distraction and worry out of the picture.
How to Improve Your Thoracic Mobility | StrongLifts.com
Before we get to the "How," let's discuss the "Why"
When working with crews there are many things that limit effective paddling, but one seems to stand out for older crews, and that is rotation. When attempting to increase your rotational abilities many face a physical limitation. Improving your thoracic spine flexibility will dramatically improve your rotational ability while paddling. This is because your thoracic spine accounts for ~70% of your overall rotational ability!
If you can increase your thoracic flexibility you will be addressing one of the most important factors in your advancement in paddling. Do this with care, but doing it will benefit you greatly!
-Scott
On to the "How!"
Your spine consists of several parts. Your lower back or lumbar spine counts 5 vertebrae (L1-L5). Each segment has about 2 degrees rotation which totals for 30° movement when turning. Your lumbar spine is designed for stability.
Your cervical spine or neck counts 7 vertebrae (C1-C7). About 40° movement in rotation. Your thoracic spine or middle back counts 12 vertebrae (T1-T12). 70° movement when turning and designed for mobility.
Lack of thoracic mobility is as common as lack of hip mobility. Slouching posture, hunchback, problems rotating your torso, … You’ve seen it, it might even sound familiar. This post will show you how to fix it.
Why Do You Need Thoracic Mobility? Lack of thoracic mobility forces your body to function in ways it was not designed for. Lack of thoracic mobility also forces your lower back and/or neck to compensate. Both increase risks of injury.
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Improve Posture. Part of the solution to a slouching back –
kyphosis – is improving your thoracic mobility. - Improve Technique. Keeping your chest up on Squats & Deadlifts prevents lower back rounding. Improving thoracic mobility makes it easier to keep your chest up. It also makes it easier to shift your torso under the bar during the Overhead Press.
- Avoid Lower Back & Neck Injuries. Lower back has 30° mobility, neck 40°, thoracic spine 70°. If you lost 70° mobility at the thoracic spine, you risk forcing mobility in your lower back/neck. Example: rotating your torso to look behind you when parking your car. This can result in a tweaked lower back/neck if you lack thoracic mobility.
- Prevent Rotator Cuff Injuries. Kyphosis prevents your shoulder-blades from tilting back when raising your arms. This narrows the subacromial space, increasing risks of shoulder impingement. Frequent impingement causes rotator cuff injuries over time. And external rotations won’t help without addressing thoracic mobility.
How to Master your Interval Training (and the science behind it)
Energy Systems in a 500m Dragon Boat Race
The typical 500m race is just over 2 minutes in duration, and therefore is categorized as a middle-distance akin to the 800m in track, the hardest to train for! The energy systems used are as follows: ATP-PCr (Phosphocreatine) provides short bursts of high intensity energy output, but stored ATP is depleted after the first 10-15 seconds of the race start. The anaerobic glycolytic system provides roughly half the energy of ATP-PCr, but lasts longer. Anaerobic glycolysis (which creates lactic acid, but does not use oxygen) begins to ramp up after the first 10 seconds and by 30 seconds accounts for the majority of energy production. This can be regulated to last up to 3 minutes, based on intensity, but typically by about 45 seconds the energy output comes from slow glycolysis or the oxidative system (1). For the middle portion of the race we are relying on the glycolytic and oxidative systems, allowing our muscles to recover enough ATP for a final sprint. In a typical 800m race, (with similar times to the 500m in a Dragon Boat) women averaged 33% energy from anaerobic (ATP-PCr and anaerobic glycolysis) with 67% of their energy coming from the aerobic oxidative system, men averaged 39% and 61% respectively(3).
At about 10 seconds as the ATP is used up, there is a decrease in energy output. There is a second decrease in energy output at the 45 second mark as the glycolytic system slows down and the the oxidative system begins to take over. In reality all three systems are in use all the time, but one or two will dominate. Research shows that each of these systems is trainable(2), with the ATP-PCr and glycolytic systems proving adaptable up to 20%, while the oxidative system shows adaptability up to 50%.
Example interval pieces for each energy system
- Type 1
- Training the ATP-PCr system means working at maximum output for very short times, with long periods of rest in between. Maximum intensity work for 10 – 20 seconds with 1 – 1.5 minutes between. Work to rest ratio from 1:3 to 1:6
- Type 2
- Training for fast glycolytic increases involves training the body’s lactic acid transport and dissolution which comes from shorter term higher intensity intervals 30 – 45 seconds with similar time for active rest. Work to rest ratio 1:1
- Type 3
- The oxidative system is measured by VO2 max. Vo2 max increases come from longer term intervals with shorter recovery cycles (i.e. 2-3 minutes at intensity, 1-1.5 minutes active rest) Work to rest ratio 2:1
How should you split your interval training up between these for best results?
The oxidative system proves it’s merits over and over. First, it accounts for the majority of energy production during a typical 500m race (61% – 69%) and second, it responds the best to conditioning! But focusing only on aerobic intervals without adding training for the anaerobic systems would be a mistake as well since over a third of the energy used during a 500m comes from these systems.
Therefore… a case for mixed intervals
Create training plans with 80% mixed aerobic, 20% mixed anaerobic- work. For example, (notation below is x' denotes x minutes, x" denotes x seconds, with x() meaning x times the following set, % is % effort)
- (5' 50%) each side (10 min aerobic warm up)I
- 4(30:30) each side (30 power: 30 active rest) (8 min, 4' anaerobic) Type 2 Interval
- 2(2' 80%, 1' 50% active rest) each side (12 min, ~4' anaerobic) Type 3 Interval
- 6(20" 100%, 1' stopped) each side (16 min, 4' anaerobic) Type 1 Interval
- (2' 65%, 5' 50%) each side (14 min aerobic cool down)
In practice it will be difficult to get this workout completed within 60 minutes, but it’s a great to start!
- McArdle WD, Katch FI and Katch VL. (2000) Essentials of Exercise Physiology: 2nd Edition
- Stager Jm and Tanner DA. (2005) Swimming: 2nd Edition; An International Olympic Committee Publication. Oxford UK: Blackwell Scinece Ltd
- David W. Hill, Journal of Sports Sciences, Volume 17, Issue 6 June 1999 , pages 477 – 483
Outrigger for Dragon Boat Team Building & Training?
After talking with Olympian Kamini Jain, head coach of the FCRCC High Performance Dragon Boat Program, I learned that she considers outrigger paddling to be one of the key factors in her team's success. Boat awareness and "Feel" for the water are concepts that come with experience and OC-1s help gain this experience more quickly, because you alone are responsible for all movement. OC-1s also allow individuals to experience their own contribution directly in a way that paddling along with 19 others cannot. Individual contribution is not measurable in any meaningful way in a dragon boat, and therefore lost as a coaching and feedback option. Additionally, many fewer people are needed in order to go out in an OC-1, adding significantly to the on-water time of many paddlers. But what I see as the most important factor, are friendly head-to-head competitions that OC-1s bring out in the club.
Friendly head-to-head competition and time trials have multiple facets for team building:
• It allows all team members to encourage all participants as they paddle for their times. Bystanders (team members) are drawn in to the competitive nature of the event, and encourage additional achievement. This fosters positive experiences for all participants, regardless of individual achievement. It allows team members to encourage further achievement in others, pushing them beyond their current abilities or boundaries.
• It becomes an additional shared experience for the team, like a team outing or BBQ, but with an edge that brings out the paddler's competitive nature, reinforcing one of the reasons many participate in the sport.
• In a sport dominated by women in the US, it provides men the feedback they expect in sports. It plays to the male desire for individual achievement and recognition. This is not to play down the desire of many women for the same thing, it simply points to the lack of individualization in the sport of dragon boating in general. While I argue that this is lack is good overall, recognizing individual achievement is a key factor in retention and advancement within sport. Likewise, this can be used as another tool in drawing more men into the sport.
• Most importantly, it establishes team rankings in a positive way. This positions the next "target" for those so inclined. It also is an invaluable tool for coaches to learn more about the individual paddlers on the team by providing additional assessment tools. Coaching dragon boating is not like coaching most other team sports. Most team sports have individual assessments with the coaches on a regular basis. Most have assigned positions and each player is assessable on an individual basis in their position. Many dragon boat clubs do assign "positions," but assessing these individually is limited to visual technique inspection, with little practical contribution or achievement assessment without additional tools. Keeping an ongoing head-to-head or time trial ranking provides this contribution/achievement assessment. It shows how an individual's contribution or capability as progressed or regressed, which is an invaluable coaching tool. Working with team members to set SMART goals for these individual time trials brings an additional dimension. Individual goals set and achieved in a team sport helps the team.
All in all adding dimension to a clubs paddling helps in many ways. Fostering friendly competition is my favorite outcome.
- Scott
Mixed Interval drill for Speed, Power, timing, blending, breathing... anything else?
I've been working on a new linking drill that is a winner so far in the boat.
If you are familiar with the 30:30 (30 power strokes followed by 30 recovery strokes) and the overrate (30 high speed strokes followed by 20 slower recovery strokes) this blends the two.
Starting with 30 casual strokes, ramp up to 30 overrate (85/min or so) then back to 30 casual, then 30 power strokes, then 30 causal. repeat this however many times you feel comfortable.
I notice many things with this drill, first and foremost, you can do a lot of it. 3 complete sets before a change does not feel straining. Compare this with just the 30:30 or 30:20, both of these feel more straining at 6 sets (the equivalent water time) before a change. Second, the overrate section produces a great blending and timing drill along with great speed work. Third, power work at slower rate builds the muscles ability to transport lactic acid, as well as strength. Fourth, calling out the powers increases breathing.
Lastly, this has many facets and works to more strengths, i.e. if you are good at speed you get positive feedback, if you are good at power you will likewise get positive feedback, etc. It keeps people entertained and focused for much longer.
You can play with focus during each set, first focus on the powers and really push it, then later focus on the speed and try to maintain perfect technique.
After playing with this the last few practices, I have noticed that I am sore after practice for the first time in a long time, but I never noticed I was working that hard!
Gotta love it!
Paddles Up!
Scott
Competitive Phase Strength Training
Now that we've hit the Dragon Boat competitive phase in much of the world, I'm hearing questions about how to alter a weight program during this time.
In the previous phase we maximized our power by lowering the weight and increasing the speed and number of repetitions to more closely match the paddle stroke during a race. We also altered the exercises performed to more closely mimic the stroke as well. This produces the benefit of race preparation, but at the cost of maximum strength. During this phase that was appropriate, as this speed was necessary to build up endurance and maximize the body's ability to work powerfully and explosively.
Special Phase Strength Training
Special Phase Strength Training
The intent during this phase is speed. Work on maximizing your power while maintaining a very fast rate, 1 second ascents. Work in 2 to 3 sets of high repetitions (30-50) These are lower weight sets, so you should be able to last for more repetitions and maintain the high speed. If you start to tire and begin to slow down, end that set after a couple more reps and come back to that exercise again. Try to work up to the suggested numbers over time.
For each exercise, find your maximum weight by doing the exercise with single lifts building up the weight slowly until you cannot lift the next heavier weight. These exercises are done at 30 - 50% of that weight.
Again emphasize speed of execution!
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Scott Klauminzer's Posterous
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I am happy to have found Dragon Boating as a passion in life. I coach for the Tacoma Dragon Boat Association and enjoy sharing and learning all things paddling.
