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

GoalsGoals Fun Social Competitive Improve Relationships Build Recruit Help Fitness

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

SeatingSeating Sitting straight in Sitting straight in

boatboat Hips in lineHips in line

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)

WHAT TO BRING

Awesome Attitude

&

Desire to Achieve

Nationals 2012

Melbourne – DocklandsApril 1-5, 2012

www.docklands.com

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

Worlds 2012

Hong Kong

July 4-8, 2012

Fast Facts

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

Training TimesTraining Times Monday 6:00 pm - All Paddlers Tuesday 6:30 pm - Weights - TBA Wednesday 6:00 pm - All Paddlers Thursday6:00 pm - All Paddlers Saturday 7:00 am - MBT/Juniors Saturday 7:30 am - Run/Footy/Soccer/Ultimate Warm Up Saturday 8:00 am - All Paddlers (BRD/Social/New)