welcome!!! 22 weeks until state titles – march 17-18, 2012 24 weeks until national titles –...
TRANSCRIPT
Welcome!!!Welcome!!!
22 weeks until State Titles – March 17-18, 2012 24 weeks until National Titles – April 1-5, 2012 37 weeks until World Titles – July 4-8, 2012 Technique General Fitness Power to Weight Ratio Recruitment Minimize Costs – as many people to Melbourne/Hong Kong Team Unity Social/Competitive – scalable workouts Juniors/Premiers/Seniors/Grand Dragons/DA
Coaching StructureCoaching Structure
• Premier – Blair Gamble• Master/Senior A – Rick Lambe• Grand Master/Senior B – Ewen McDonald• DA - Corina Bradley
ObjectivesObjectives Win Best Club Trophy for QLD State Titles – Best Club Nationals – Qualify/Best Club World Club Crew Championships – Best Effort
TimelineTimeline 16 Oct., 2011 Sunshine Coast [Kawana Waters, Sunshine Coast]16 Oct., 2011 Sunshine Coast [Kawana Waters, Sunshine Coast] 29 Oct., 2011 Currumbin [Currumbin Creek, Gold Coast]29 Oct., 2011 Currumbin [Currumbin Creek, Gold Coast] 20 Nov., 2011 Manly [Varsity Lakes, Gold Coast]20 Nov., 2011 Manly [Varsity Lakes, Gold Coast] 4 Dec., 2011 Burleigh [Varsity Lakes, Gold Coast]4 Dec., 2011 Burleigh [Varsity Lakes, Gold Coast] 5 Feb., 2012 Broadwater [Emerald Lakes, Gold Coast]5 Feb., 2012 Broadwater [Emerald Lakes, Gold Coast] 26 Feb., 2012 Te Waka [TBA]26 Feb., 2012 Te Waka [TBA] 17-18 Mar., 2012 QDBF State Titles [Kawana Waters, Sunshine Coast]17-18 Mar., 2012 QDBF State Titles [Kawana Waters, Sunshine Coast] 1-5 Apr, 2012 Nationals [Docklands, Melbourne]1-5 Apr, 2012 Nationals [Docklands, Melbourne] 4-8 July, 2012 Hong Kong4-8 July, 2012 Hong Kong
Really Important Dates – Mark Off on your calendar now!!!!!!Really Important Dates – Mark Off on your calendar now!!!!!! State Titles – March 17-18 , 2012 – Kawana Waters, Sunshine CoastState Titles – March 17-18 , 2012 – Kawana Waters, Sunshine Coast Nationals – April 1-5th , 2012 – Docklands, MelbourneNationals – April 1-5th , 2012 – Docklands, Melbourne World Championships – July 4-8th , 2012 – Hong Kong World Championships – July 4-8th , 2012 – Hong Kong
General Preparation12 Weeks
Specific Preparation8 Weeks
Pre Comp Preparation/Taper and Race 4 Weeks
Race
Speed
Power
Strength
Endurance
Technique
Training Pyramid
On Water Off Water
• weights
• running
• swimming
• stretching
• core stab.
• nutrition
• psychology
• paddling
General Preparation12 Weeks
Specific Preparation8 Weeks
Pre Comp Preparation/Taper and Race 4 Weeks
GENERAL PREPARATIONGENERAL PREPARATION
Allocated about half the training time to reach our peak
Used to develop the building blocks of performance
ON-WATER
Focus on technique development High volume of paddling Lower intensity workouts Minimal speed and strength work
OFF-WATER
Develop general strength and hypertrophy in the weights roomDevelop general cardio fitness – running, cycling, swimming
MondayMonday TuesdayTuesday WedWed ThursdaThursdayy
FridayFriday SaturdaSaturdayy
SundaySunday
AMAM Aerobic Aerobic activityactivity
eg.runeg.run
30-30-45min45min
WeightsWeights offoff WeightsWeights Aerobic Aerobic activityactivity
eg. runeg. run
30-30-45min45min
PaddlePaddle OffOff
PMPM PaddlePaddle Aerobic Aerobic activityactivity
eg. swimeg. swim
PaddlePaddle PaddlePaddle OffOff WeightsWeights OffOff
Example of weekly training plan for General PreparationExample of weekly training plan for General Preparation
Guidelines for early stages strength trainingGuidelines for early stages strength training
main exercises to focus on the prime movers of the dragon boat strokepulling & rotational exercises comprise majority of the programpushing exercises still important leg exercisesdo exercises that involve compound movements (involve more then one joint) for less injury risk & developing right neural patternseg. Push ups vs Peck Deckslarge muscle groups are the focus of the exercises selectedfree weights are preferred to machine weights as they develop more balance and co-ordination and better gains – do not use if technique instruction not avail.trunk stability and rotator cuff exercises should be includedheavier and more difficult exercises should be performed firstweight sessions should go no longer then an hourbest to train all body parts moderately in one session and train two to three times a week so doesn’t conflict with paddling sessions and causing a single heavily fatigued body part
General Strength (beginner and early stages)General Strength (beginner and early stages)
Purpose - Purpose - Provides basis for heavier liftingProvides basis for heavier liftingWeight -Weight - Light to MediumLight to MediumRepetitions- Repetitions- 12-1512-15Sets-Sets- 4-6 per body part4-6 per body partSessions/wk-Sessions/wk- 2-42-4Injury risk-Injury risk- LowLowLifting Speed-Lifting Speed- Slow and controlledSlow and controlledRest btw Sets-Rest btw Sets- 1-2 min1-2 min
Hypertrophy (strength training)Hypertrophy (strength training)
Purpose-Purpose- increase muscle size, forms basis ofincrease muscle size, forms basis ofmaximum strength trainingmaximum strength training
Weight- Weight- heavy to mediumheavy to mediumRepetitions-Repetitions- 8-128-12Sets-Sets- 3-6 per body part3-6 per body partSessions/Wk-Sessions/Wk- 3-53-5Injury Risk-Injury Risk- MediumMediumLifting Speed-Lifting Speed- Slow and controlledSlow and controlledRest btw Sets-Rest btw Sets- 1-2 min1-2 min
Selection CriteriaSelection Criteria
AvailabilityAvailability – Time Line / National Titles / World – Time Line / National Titles / World TitlesTitles
CommitmentCommitment AttendanceAttendance AttitudeAttitude EnthusiasmEnthusiasm Experience / VersatilityExperience / Versatility Ability/Performance ……Ability/Performance …… Fundraising HelpFundraising Help
Selection CriteriaSelection CriteriaAbility/ PerformanceAbility/ Performance
MeasuringMeasuring EnduranceEndurance
StrengthStrength
Strength EnduranceStrength Endurance
Strength to Weight Strength to Weight RatioRatio
PowerPower
Power EndurancePower Endurance
Power to Weight RatioPower to Weight Ratio
Core StabilityCore Stability
TechniqueTechnique
Measuring ToolsMeasuring Tools Cellular AnalysisCellular Analysis
Paddle Test (On Water Paddle Test (On Water and Off Water)and Off Water)
Rowing Test – Concept 2Rowing Test – Concept 2
Weight TestWeight Test
Run TestRun Test
Swim TestSwim Test
Hover TestHover Test
VideoVideo
XCaliburXCalibur
TechniqueTechnique
SeatingSeating Leg PositionLeg Position Set UpSet Up CatchCatch PullPull ExitExit RecoveryRecovery
Synchronization
Leg PositionLeg Position One leg forward, one leg back (ability to One leg forward, one leg back (ability to
drive )drive ) Must be stableMust be stable Lock both legs inLock both legs in Drive off legs - HeelDrive off legs - Heel
Set UpSet Up Lead with Paddle side HipLead with Paddle side Hip Followed by torso, shoulder, arms, Followed by torso, shoulder, arms,
both hands into U Shape / A frameboth hands into U Shape / A frame Lift inside butt cheek ( balance Lift inside butt cheek ( balance
point )point ) chest openchest open Rotate around front legRotate around front leg Head up, looking forwardHead up, looking forward Back not hunchedBack not hunched
CatchCatch Body weight on the bladeBody weight on the blade Full blade buriedFull blade buried Snap hip backSnap hip back Positive anglePositive angle Clean entryClean entry No splashNo splash
PullPull Snap hip backSnap hip back Sit Up strong, Top Arm drive, Sit Up strong, Top Arm drive,
Leg Drive as you bring hip to Leg Drive as you bring hip to meet paddlemeet paddle
Paddle stays at Positive angle Paddle stays at Positive angle throughout pullthroughout pull
Pull yourself to paddle ( pole Pull yourself to paddle ( pole vaulter )vaulter )
Top arm does not drop below Top arm does not drop below shoulder blade of paddler in shoulder blade of paddler in front of youfront of you
Dynamic through waterDynamic through water Push off at back of strokePush off at back of stroke
ExitExit Exit just past the hipExit just past the hip Bend lower arm at end of Bend lower arm at end of
strokestroke Lift paddle out with both Lift paddle out with both
handshands 10 o’clock for Rights and 2 10 o’clock for Rights and 2
o’clock for Leftso’clock for Lefts
RecoveryRecovery Relax through airRelax through air No death grip on paddleNo death grip on paddle Breathing – exhale during Breathing – exhale during
pull phase, inhale during pull phase, inhale during recoveryrecovery
TimingTiming
First Testing Session First Testing Session October 15 ColmslieOctober 15 Colmslie
WHAT TO BRING
Gym/Running Attire
Towel
Food and Water (Treat like a competition day)
DocklandsDocklands is located in the is located in the heart of Melbourneheart of Melbourne, at the western edge of , at the western edge of the central business district with which it is rapidly integrating. It comprises the central business district with which it is rapidly integrating. It comprises the area from Spencer Street to the east and the the area from Spencer Street to the east and the Bolte BridgeBolte Bridge to the to the west, Footscray Road to the north and Lorimer Street to the south. west, Footscray Road to the north and Lorimer Street to the south. Docklands comprises the waterways of Victoria Harbour and three Docklands comprises the waterways of Victoria Harbour and three kilometres of Yarra River frontage. It is similar in size to kilometres of Yarra River frontage. It is similar in size to Melbourne’s Melbourne’s Central Business DistrictCentral Business District..
Docklands' central location makes it easy to get to by Docklands' central location makes it easy to get to by car, train, tram, car, train, tram, ferry, and bike or on footferry, and bike or on foot..
Key features include:Key features include: Southern Cross StationSouthern Cross Station at the gateway to Docklands, providing easy at the gateway to Docklands, providing easy
access for metropolitan commuters and regional visitorsaccess for metropolitan commuters and regional visitors Five city trams as well as the free Five city trams as well as the free City Circle TramCity Circle Tram travelling regularly to travelling regularly to
Docklands via Flinders, Collins, Bourke and Latrobe StreetsDocklands via Flinders, Collins, Bourke and Latrobe Streets Four major Four major bike trailsbike trails converging in Docklands converging in Docklands Easy access to the CBD via the Bourke Street Pedestrian Bridge, Flinders, Easy access to the CBD via the Bourke Street Pedestrian Bridge, Flinders,
Collins and Latrobe StreetsCollins and Latrobe Streets Ferries, charter boat services and corporate cruising Ferries, charter boat services and corporate cruising
vesselsvesselsdropping off and picking up in Victoria Harbourdropping off and picking up in Victoria Harbour 20 minute drive to 20 minute drive to Melbourne AirportMelbourne Airport 11 minute tram ride to Bourke Street Mall11 minute tram ride to Bourke Street Mall 25 minute walk to 25 minute walk to Melbourne Town HallMelbourne Town Hall Over 5,000 Over 5,000 public car parking spacespublic car parking spaces
Official Name:Official Name:Hong Kong Special Administrative RegionHong Kong Special Administrative Region
PROFILEPROFILE GeographyGeography Area: 1,092 sq. km.; Hong Kong comprises Hong Kong Island, Area: 1,092 sq. km.; Hong Kong comprises Hong Kong Island,
Kowloon, the New Territories, and numerous small islands.Kowloon, the New Territories, and numerous small islands.Terrain: Hilly to mountainous, with steep slopes and natural Terrain: Hilly to mountainous, with steep slopes and natural harbor.harbor.Climate: Tropical monsoon. Cool and humid in winter, hot and Climate: Tropical monsoon. Cool and humid in winter, hot and rainy from spring through summer, warm and sunny in fall.rainy from spring through summer, warm and sunny in fall.
PeoplePeople Population (mid-2000): 6.782 million.Population (mid-2000): 6.782 million.
Population growth rate (1999): 2.5%. Population growth rate (1999): 2.5%. Ethnic groups: Chinese--95%, other--5%.Ethnic groups: Chinese--95%, other--5%.Religions: Approximately 43% participate in some form of Religions: Approximately 43% participate in some form of religious practice. Christian--about 8%.religious practice. Christian--about 8%.Languages: Cantonese (a dialect of Chinese) and English are Languages: Cantonese (a dialect of Chinese) and English are official.official.LiteracyLiteracy--92% (96% male, 88% female).--92% (96% male, 88% female).Health (1999): Health (1999): Infant mortality rateInfant mortality rate--3.1/1,000. --3.1/1,000. Life Life expectancyexpectancy--79.8 yrs. (overall); 77.2 yrs. males, 82.4 yrs. --79.8 yrs. (overall); 77.2 yrs. males, 82.4 yrs. females. Work force (1999): 3.5 million. females. Work force (1999): 3.5 million. Wholesale, retail, and Wholesale, retail, and import/export trades and restaurants and hotelsimport/export trades and restaurants and hotels----45%; 45%; manufacturingmanufacturing--11%; --11%; finance, insurance, real estate, and finance, insurance, real estate, and business servicesbusiness services--18%.--18%.
GovernmentGovernment Type: Special Administrative Region (SAR) of China, with its own mini-Type: Special Administrative Region (SAR) of China, with its own mini-
constitution (the Basic Law).constitution (the Basic Law).Branches: Branches: ExecutiveExecutive--Executive Council, serving in an advisory role for the --Executive Council, serving in an advisory role for the Chief Executive. Chief Executive. LegislativeLegislative--Legislative Council elected in September --Legislative Council elected in September 2000. 2000. JudicialJudicial--Court of Final Appeal.--Court of Final Appeal.Subdivisions: Hong Kong, Kowloon, New Territories.Subdivisions: Hong Kong, Kowloon, New Territories.Suffrage: Universal at 18 years of age for permanent residents living in Hong Suffrage: Universal at 18 years of age for permanent residents living in Hong Kong for the past 7 years.Kong for the past 7 years.
EconomyEconomy GDP (1999): $158 billion.GDP (1999): $158 billion.
GDP real growth rate (1999): 3.1%.GDP real growth rate (1999): 3.1%.Per capita income (1999): $23,068.Per capita income (1999): $23,068.Natural resources: Outstanding deepwater harbor, feldspar.Natural resources: Outstanding deepwater harbor, feldspar.Agriculture: Agriculture: ProductsProducts--vegetables, poultry.--vegetables, poultry.Industry: Industry: TypesTypes--textiles, clothing, tourism, electronics, plastics, toys, --textiles, clothing, tourism, electronics, plastics, toys, watches, clocks.watches, clocks.Trade: Trade: ExportsExports--$173 billion: clothing, electronics, textiles, watches and --$173 billion: clothing, electronics, textiles, watches and clocks, office machinery. clocks, office machinery. Main partnersMain partners--China, U.S., Japan, Germany, United --China, U.S., Japan, Germany, United Kingdom, Taiwan. Kingdom, Taiwan. ImportsImports--$178.6 billion: consumer goods, raw materials --$178.6 billion: consumer goods, raw materials and semi-manufactures, capital goods, foodstuffs, fuels. and semi-manufactures, capital goods, foodstuffs, fuels. Main partnersMain partners----China, Japan, Taiwan, U.S., Singapore, South Korea.China, Japan, Taiwan, U.S., Singapore, South Korea.
PEOPLEPEOPLE Hong Kong's population has increased steadily over the past decade, Hong Kong's population has increased steadily over the past decade,
reaching about 6.8 million by 1999. Hong Kong is one of the most densely reaching about 6.8 million by 1999. Hong Kong is one of the most densely populated areas in the world, with an overall density of some 6,300 people populated areas in the world, with an overall density of some 6,300 people per square kilometer.per square kilometer.
Cantonese, the official Chinese dialect, is spoken by most of the population. Cantonese, the official Chinese dialect, is spoken by most of the population. English, also an official language, is widely understood; it is spoken by more English, also an official language, is widely understood; it is spoken by more than one-third of the population. Every major religion is practiced in Hong than one-third of the population. Every major religion is practiced in Hong Kong; ancestor worship is predominant due to the strong Confucian Kong; ancestor worship is predominant due to the strong Confucian influence.influence.
Arrive – Sunday July 1Flights – Accommodation – Transportation in Hong Kong – Bus ( provided by IDBF ?? )Team Dinner – Wednesday July 4Depart – Monday July 9
Worlds 2012
Hong Kong
July 4-8, 2012
FundraisingFundraising
• CNYCNY• Corporate DaysCorporate Days• Individual EffortsIndividual Efforts• Book flights earlyBook flights early• Give paddlers opportunityGive paddlers opportunity