Blueway 10K Training Programme

Week 2 Training Programme

Blueway 10K Training Programme

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Week 2

Congratulations on successfully completing Week 1, we hope you enjoyed your first 3

hours and are eager to do more. You’ve now completed 8% of the training

programme. If you complete more than 50% of this training programme you will be

well able for the Blueway 10K events, if you complete more than 60% of the

programme you are going to do really well, if you complete the whole programme you

might even be set for the Liffey Descent in September!

This week we will be focusing on the set up technique of the forward stroke. This is

the most important phase of the stroke, it will feel a bit strange to begin with but get

this right and you’ll be sucking diesel in no time.

We are going to continue working on getting that boat going straight by doing a little

more work on the sweep stroke and edging/leaning. Remember to relax and take your

time throughout the session, it’s early days yet and you are still learning these skills.

Getting them right now will stand to you down the line.

We will also look at a new stroke called the low brace. The low brace is the first in the

family of support strokes and will help prevent you from falling in should you get a bit

of a wobble. Then for a bit of fun we’re going to play Canoe Polo, it’s a bit like a mix

of GAA and basketball on the water. It’s a great game which is played at international

level and a super way to hone your skills while having a bit of banter.

You should be starting to feel a bit more confident in the boat by the end of this week

and getting better control over when the boat turns. We’ll wrap this week up with a

shorter session and a bit of a review of the skills to date. Next week you’re going to

complete your first 1000 metre time trial. The time trial will give you a base to measure

your progress from. We will repeat the time trial every three weeks so you can see

how much you’re improving.

Blueway 10K Training Programme

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Week 2 – Hour 4

Session Goals

a) Learn the Forward Stroke “Set Up” Phase

b) Complete 2 x 10 minutes of steady paddling

Session Set Up

None required

Intro

1) Review session goals & gear up (5 mins)

Warm Up

2) Land-Based: Practice “Set Up” position on land, alternate both sides, starting

slowly to get technique right and gradually speeding up, see notes (5 mins)

3) Get on Water (5 mins)

4) Water Based: Practice “Set Up” position on water, alternate both sides, starting

slowly to get technique right and gradually speeding up, see notes (5 mins)

Main Set

5) Forward stroke “Set Up” technique session 10 minutes steady paddling out

6) Practice “Set Up” position on water (5 mins)

7) Forward stroke “Set Up” technique session 10 minutes steady paddling back

Take time to exaggerate “Set Up”, lots of rotation, keep an eye on the elbow angles

and hand positions, see notes.

Cool Down

8) Sweep stroke recap: 4 x 360o in each direction slowly (5 mins)

9) Reverse sweep stroke intro & 4 x 360o in each direction slowly (5 mins)

Wrap Up

1) Off the water & put gear away (5 mins)

Blueway 10K Training Programme

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Week 2 - Hour 4 - Technical Notes:

Forward Stroke “Set Up”

The “Set Up” is the most important phase of the forward stroke, get this right

and you are going to be better than 90% of the existing paddlers out there.

Right side “Set Up”: Start by rotating your trunk to bring your right shoulder

forwards and left shoulder back, like in the rotation exercises.

Hold your right blade out in front of you while sitting upright with your right arm

straight and your right hand about chin height.

Your left hand should be about level with your ear and out to your side with a

90o bend in your elbow.

For now don’t worry about the rest of the stroke, just do what comes naturally,

do your best to ensure you get a good set up between each stroke.

Remember to take your time, travel slowly and focus on technique for now.

Your coach will give you some quality feedback.

Do the opposite to set up for a left stroke.

Irish Athlete Jenny Egan shows us what the set up should look like

Blueway 10K Training Programme

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Reverse Sweep Stroke

The reverse sweep stroke is the exact opposite of the forward sweep stroke,

starting at the back of the boat and sweeping to the front.

Right Reverse Sweep Stroke: Start by rotating your trunk to bring your right

shoulder back and left shoulder forward, like the rotation stretch.

Keep your right arm straight and plant your right blade fully in the water as far

back as you can, while sitting upright.

Keep your left hand around the level of your heart and close to your chest, keep

your left elbow bent at 90o

Keeping your right arm straight and your left arm bent unwind the trunk rotation,

bring your left should back and right shoulder forwards, keeping the paddle in

the water and allowing it to travel as far from the boat as possible.

The further out you can reach the more turning power you get in the stroke.

Start slow and slowly speed up, focus on technique not speed.

Do the inverse to complete a left reverse sweep stroke.

Blueway 10K Training Programme

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Week 2 - Hour 5

Session Goals

a) Learn the Low Brace

b) Consolidate manoeuvring the boat while having fun

c) Play a game of canoe polo

Session Set Up

Ball suitable for Canoe Polo

Set up polo pitch area

Intro

1) Review session goals & gear up (5 mins)

Warm Up

2) Land-Based: Two handed, chest to chest, ball passing on bank followed by one

handed, hand to hand, ball passing on bank (5 mins)

3) Get on Water (5 mins)

4) Water-Based: Balance Exercise x 4 each side, see notes (5 mins)

Main Set

5) Introduce and practice Low Brace (10 mins)

6) Canoe Polo Passing, two handed static passes (5 mins)

7) Explain basic Canoe polo rules and set up game (5 mins)

8) Canoe Polo Game 2 x 5 minute halves (10 mins)

Cool Down

9) Water-Based: Low Brace x 10 on each side (5 mins)

Wrap Up

10) Off the water & put gear away (5 mins)

Blueway 10K Training Programme

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Week 2 - Hour 5 - Technical Notes:

Ball passing on bank

Set group up in circle and practice passing a ball, or several balls around the

circle. Call the name of the person passing to.

In the circle practice two hand throw and catch from chest, practice one hand

over arm throw and catch, practice other arm throw and catch.

Widen the circle by taking a steps backwards during each exercise.

Balance Exercises

Leave your paddles on the bank or give them to your instructor/coach.

Place your right hand over your left knee, try to turn your body to look behind

you, repeat on opposite side.

Slowly lean as far backwards as is comfortable in your boat as if you were trying

to touch your head off the back of the boat.

Now lean as forward as you can in your boat as if you were trying to touch your

head off your knees.

With your body as far forward as possible, place your right hand over your left

knee again and try to turn your body to look behind you, repeat on opposite

side.

Low Brace

Place the shaft of the paddle on the cockpit of the boat or over your thighs

keeping it horizontal with the water.

Grip the paddle as normal but twist your elbows up so that they are above your

hands, you should have a 90o bend in each elbow, we call this the gorilla

position.

To do a low brace on the right side ensure the right paddle blade is parallel with

the water.

Lean over slightly to the right and as you come close to imbalance punch your

right hand, and the right paddle blade, down into the water.

The pressure created by the flat paddle blade against the water will give you

support and allow you right the boat.

The blade will sink slightly into the water, make sure to twist it 90o before pulling

it out of the water like a knife.

The same technique applies to the left side.

Believe it or not many people can do this and recover from having their face in

the water using a low brace!

Blueway 10K Training Programme

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Canoe Polo Passing

Practice passing the ball around the group in their boats. Practice two handed

chest pass and catch and one handed over arm throw and catch.

Canoe Polo Barging

Break group up into pairs

Each person to try pushing the other persons boat over a distance of 10 metres

using their own boat.

Canoe Polo Game

Set up Two Goals, boats can be used as goals if nothing else is available.

The rules are simple,

1. Each team must try to score by hitting the goal of the opposing team.

2. Paddles can be used to stop or catch the ball in the air, BUT if the ball is

in the water you can only use your hands.

3. You can barge the opposing team’s boats out of the way.

4. We suggest that each team must pass the ball to a minimum of three

different players prior to shooting for goal to encourage team play

Passing the ball around in a group

Blueway 10K Training Programme

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Week 2 - Hour 6

Session Goals

a) Improve the forward stroke set up

b) Consolidate turns and straight line paddling

c) Complete 5 x 4 minute steady paddling with turn

d) Consolidate low brace

Session Set Up

Set up 100m marker

Ball suitable for Canoe Polo

Set up polo pitch area

Intro

1) Review session goals, gear up & get on water (5 mins)

Warm Up

2) Water-Based: 2 x 100m with pause on Set Up and good trunk rotation with each

stroke (5 mins)

3) Water-Based: 4 x 360o turn in each direction using forward & reverse sweep

strokes (5 mins)

Main Set

4) 5 x 4 minute paddle, with turn and 1 minute rest. Focus on Set Up and keeping the

boat moving at a steady pace (25 mins)

Cool Down

5) Water-Based: 2 x 100m focusing on Set Up key points (5 mins)

6) Water-Based: Low Brace x 10 each side (5 mins)

Wrap Up

7) Off the water & put gear away (5 mins)

Blueway 10K Training Programme

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Week 2 - Hour 6 - Technical Notes:

Difference between Sweep Stroke & Forward Stroke

Remember that the difference between a sweep stroke and a forward stroke is

the height of the top hand. The top hand is at head level for a forward stroke

but at chest level for a sweep stroke.

Sweep Stroke Tips

Try to look in the direction you are turning when doing sweep strokes.

The further out you can reach the more turning power you get in the stroke,

pretend the paddle had a terrible smell that you are trying to keep as far away

from you as possible.

Forward Stroke Tips

Sit up straight and tall, elongate your spine, pull in your belly button, take a deep

breath and feel the water’s effect on your paddle blades.

Go slowly and try to keep your paddling a fluid as possible.

You are doing great, don’t get too hung up on technique, remember to relax,

look around you and enjoy the experience.