BOSTON DRAGON BOAT FESTIVAL

Transcription

1 BOSTON DRAGON BOAT FESTIVAL TRAINING GUIDE BEGINNERS COURSE VERSION_1.0_ I. INTRODUCTION SAFETY FIRST! WHEN YOU ARE ON THE DOCK AND IN THE BOAT, ALWAYS FOCUS AND PAY ATTENTION. STEERS COMMANDS WILL ALWAYS TAKE PRECEDENCE AS THEY ARE IN CHARGE OF THE SURROUNDING. WEAR APPROPRIATE CLOTHING AND SHOES. DRAGON BOATING IS A WATER SPORT, YOU WILL GET WET. HYDRATE! ALWAYS BRING FLUIDS TO DRINK. REMIND PADDLERS TO ALWAYS BREATHE. 1

2 II. BASIC COMMANDS COMMANDS DESCRIPTION Hold Water Paddles vertically straight in the water to stop/hold the boat Draw Water Using the paddle to draw the water towards the side of the boat Weigh enough / Let it run (ride) Set the paddle on your lap and let the boat ride Forward Paddle Paddle Forward Back Paddle Paddle Backward Feather the boat Set paddle blade flat on water and move slightly back and forth Sit-up Sit up right with paddle on your lap Sit-ready (paddle out of water) Lean forward and get into A-Frame with paddle out of the water Race-ready (paddle in water) Lean forward and get into A-Frame with paddle in the water Attention Pay attention to person in command for next command Go / Take it away Start paddling III. SEATING CHARTS BOAT FUNCTIONS STROKES (1ST ROW) FIRST ROW IS TO SET BOAT S PACE. PADDLERS SHOULD BE PHYSICALLY ABLE TO PADDLE THROUGH THE WHOLE PRACTICE AND NOT TIRE OUT AS EASILY. PRIMARY FOCUS IS CONSISTENT TIMING AND FORM. - HAVE ONE OF THE STROKES LEAD (AKA LEAD STROKE) AND THE OTHER FOLLOW. TIMING BOX (1ST-3RD ROWS) ROWS 1-3 ARE THE TIMING BOX. THEY ARE RESPONSIBLE OF MAINTAINING THE PACE OF THE BOAT. TIMING IS MOST IMPORTANT, OF COURSE, WITH PROPER TECHNIQUE. ENGINE ROOM (4TH-6TH ROWS) THE STRONGEST PART OF THE BOAT. FOURTH ROW SHOULD HAVE GOOD SYNCHRONIZATION WITH THE TIMING BOX AS THEY ARE MORE VISIBLE TO THE BACK OF THE BOAT TO FOLLOW. ROCKET (7TH-8TH ROWS) STILL PART OF THE ENGINE, HOWEVER, NOTE THAT ROCKETS WILL HAVE TO PADDLE FASTER BECAUSE THE WATER IS MOVING FASTER AT THE TAIL. ALSO AS THIS IS THE TAIL OF THE BOAT ROCKET NEEDS TO BE MORE AWARE OF TIMING DUE TO LIMITED SIGHT OF STROKE AND FASTER WATER. 2

3 4/9/16 IV. PADDLE TECHNIQUE PART I PADDLES HAND POSITION PROPER WAY TO HOLD THE PADDLE: INSIDE HAND ON TOP OF THE HANDLE WITH THE THUMB HOOKED UNDER, OUTSIDE HAND HOLDING SHAFT ABOVE THE BLADE. KEEP THE PADDLE PERPENDICULAR AND CLOSE TO THE SIDE OF THE BOAT AS WELL AS PERPENDICULAR TO THE WATER. SITTING POSITIONS HIP UP ON THE SIDE OF THE GUNNEL (SIDE OF THE BOAT) BRACE FEET BOTH FEET IN FRONT OR ONE LEG FORWARD / ONE LEG BACK OR PERSONAL PREFERENCE AS LONG AS FEET ARE BRACED A-FRAME V. PADDLE TECHNIQUE PART II STROKE VARIATIONS/COMMAND QUICK - QUICK STROKES ARE FAST STROKES TO BUILD MOMENTUM. REACH - STROKES THAT ARE LONG/FULL AND STEADY IN PACE AND POWER. POWER - STROKES WITH MORE INTENSITY, WHICH HELPS SPEED UP THE BOAT. FINISH - WHEN TEAM FINISH STRONG, BY PUTTING EVERYTHING THEY GOT IN UNISON. STROKE SEQUENCE: STARTS - TYPICAL START PIECE 5 LONG TO OVERCOME INERTIA 10 QUICK (COMMAND BY DRUMMER SAYING UP ) 10 POWER (COMMAND BY DRUMMER SAYING POWER ) (THERE CAN BE OTHER MULTIPLE SET OF POWERS IN A RACE) PACE (TIMING OF STROKES DEPENDENT ON RACE DISTANCE AND TEAM ABILITY.) 3

4 VI. HOW TO COMMUNICATE EFFECTIVELY AS COACH/ TRAINER - TIPS FOR COACHING NEWBIES EXPLAIN THE REASON WHY - PRESENT AN OVERVIEW/A WHY AND THEN EMPHASIZE ONE ASPECT OF THE TECHNIQUE AT A TIME HELP SET TANGIBLE GOALS TALK WITH CONFIDENCE - BE SPECIFIC IN THE BEHAVIORS YOU WANT KNOW YOUR COMMANDS DON T OVERWHELM YOUR PADDLERS GIVE ADEQUATE REST AND WATER BREAKS DISCOURAGE PEER COACHING TO MAINTAIN UNISON VII. DRILLS QUICK DRILLS YOU CAN START WITH SIT UP/REACH & ROTATE DRILL PAUSE DRILL ALTERNATING ROWS - COORDINATION ENHANCEMENT DRILLS OTHER DRILLS YOU CAN USE ZIG-ZAG PATTERN ODD-EVEN ROWS 1-3 ROW GROUPINGS 4

5 SIT UP/REACH & ROTATE DRILL PURPOSE TO HAVE PADDLERS FEEL HOW THEIR BODY MOVEMENT AFFECT BOAT PROPULSION WITHOUT PADDLES, PLACE PADDLERS' OUTSIDE HAND ON GUNNEL PADDLERS SLOWLY SLIDE FORWARD AS THEY ROTATE CHEST INWARD TOWARD SEATMATE THEN SIT-UP COMMAND REACH & ROTATE SIT UP (STRIVE FOR THIS HAPPENING IN UNION), REACH & ROTATE, REPEAT FIVE TO TEN TIMES UNTIL DONE IN UNISON PAUSE DRILL PAUSE AT THE BEGINNING OF EACH STROKE IN ROTATE/REACH POSITION COMMAND PURPOSE TO GET TEAM PADDLING IN UNISON SIT READY - PAUSE STROKE PAUSE (ALL PADDLES IN THE WATER AND COMPLETE STROKE) RECOVER TO SIT-READY POSITION - PAUSE REPEAT AND WAIT FOR NEXT COMMAND. AS BOAT GLIDES AND PADDLERS ARE IN SYNC, SHORTEN THE PAUSE UNTIL IT IS A CONTINUOUS PADDLE MOTION. 5

6 ALTERNATING ROWS - COORDINATION ENHANCEMENT DRILLS PURPOSE: TO IMPROVE TEAM COORDINATION AND SYNCHRONIZATION HAVE SINGLE ROWS, DOUBLE, TRIPLE, OR HALF BOAT PADDLE WHILE THE REST ARE NOT PADDLING OR SOME ARE DRAGGING PADDLES. IE: HAVE THE WHOLE BOAT PADDLE 10 STROKES THEN CHANGE ALTERNATING ROWS TO PADDLE. TO SWITCH ONE TYPICALLY CALL 3, 2, 1, SWITCH!. PEOPLE JUMPING IN SHOULD BE READY AND CAN START PADDLING ON THE 2 CALL TO GET INTO THE TIMING. PEOPLE JUMPING OUT SHOULD BRING THEIR PADDLES IN AND LEAN FORWARD SO THE PEOPLE BEHIND DO NOT HIT THEM. IT ALSO HELPS IF YOU ASSIGN ONE SIDE OF THE BOAT AS THE LEAD STROKE SO PEOPLE KNOW WHO TO FOLLOW FOR TIMING. COMMAND FOCUS ON GETTING THE TIMING CORRECT FOCUS ON FULL REACH AND SHARP MOVEMENTS (MORE ADVANCED) CHECK FOR ANYTHING UNUSUAL OR EXTREME THAT WOULD IMPACT THE OTHER PADDLERS. ONCE YOU ARE SATISFIED, HAVE THEM CONTINUOUS PADDLE FOR ANOTHER MINUTE FOCUSING ON TIMING AND FORM (MAINLY REACH). OTHER DRILLS YOU CAN USE ZIG-ZAG PATTERN ODD-EVEN ROWS 1-3 ROW GROUPINGS 6

7 VIII. PROGRESSION SYNCHRONIZATION OF THE BOAT RATE/TEMPO/RHYTHM TECHNIQUE ROTATION / PADDLE POSITION / STROKE LENGTH POWER OF STROKES TRANSITIONS OF STROKES THE GLIDE IX. DRUMMER LEAD STROKE SETS THE PACE, DRUMMER SETS THE BEAT OFF OF THE LEAD STROKE RESPONSIBLE OF CALLING OUT DIFFERENT COMMANDS SUCH AS POWER SETS AND THE FINISH DURING RACE BASED ON THE POSITION AND ABILITY OF THE TEAM BECAUSE THEY CAN SEE THE SURROUNDING SITUATION. A DRUMMER SHOULD HAVE A WELL PROJECTED VOICE. 7

8 X. STEERER RESPONSIBLE FOR GUIDING THE DIRECTION OF THE BOAT AS NEEDED ENSURES THAT THE BOAT IS NAVIGATING SAFELY AT THE DOCK AND ON THE WATER XI. ATTITUDE 8

9 4/9/16 THANK YOU FOR COMING! HAPPY PADDLING OTHER COURSES COMING SIGN UP -INTERMEDIATE COURSE INTRODUCTION(TRAINING ON THE WATER) -ADVANCE COURSE-STEERING COURSE- 9