BDBF Training Presentation - Boston Dragon Boat Festival

Transcription

4/9/16
BOSTON DRAGON BOAT FESTIVAL
TRAINING GUIDE – BEGINNERS COURSE
VERSION_1.0_04.05.16
Copyright © 2016 Boston Dragon Boat Festival, Inc.
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.
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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.
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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.)
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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
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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.
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ALTERNATING ROWS - COORDINATION ENHANCEMENT DRILLS
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.
PURPOSE:
TO IMPROVE TEAM
COORDINATION AND
SYNCHRONIZATION
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
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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.
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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
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THANK YOU FOR COMING!
HAPPY PADDLING
OTHER COURSES COMING – SIGN UP
-INTERMEDIATE COURSE INTRODUCTION(TRAINING ON THE WATER)
-ADVANCE COURSE-STEERING COURSE-
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BDBF Training Presentation - Boston Dragon Boat Festival

Transcription

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