Welcome!!!

1. 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 Welcome!!!

2. Coaching Structure • Premier – Blair Gamble • Master/Senior A – Rick Lambe • Grand Master/Senior B – Ewen McDonald • DA - Corina Bradley

3. Goals • Fun • Social • Competitive • Improve • Relationships • Build • Recruit • Help • Fitness

4. Objectives • Win Best Club Trophy for QLD • State Titles – Best Club • Nationals – Qualify/Best Club • World Club Crew Championships – Best Effort

5. Timeline • 16 Oct., 2011 Sunshine Coast [Kawana Waters, Sunshine Coast] • 29 Oct., 2011 Currumbin [Currumbin Creek, Gold Coast] • 20 Nov., 2011 Manly [Varsity Lakes, Gold Coast] • 4 Dec., 2011 Burleigh [Varsity Lakes, Gold Coast] • 5 Feb., 2012 Broadwater [Emerald Lakes, Gold Coast] • 26 Feb., 2012 Te Waka [TBA] • 17-18 Mar., 2012 QDBF State Titles [Kawana Waters, Sunshine Coast] • 1-5 Apr, 2012 Nationals [Docklands, Melbourne] • 4-8 July, 2012 Hong Kong • Really Important Dates – Mark Off on your calendar now!!!!!! • State Titles – March 17-18 , 2012 – Kawana Waters, Sunshine Coast • Nationals – April 1-5th , 2012 – Docklands, Melbourne • World Championships – July 4-8th , 2012 – Hong Kong General Preparation 12 Weeks Specific Preparation 8 Weeks Pre Comp Preparation/Taper and Race 4 Weeks

6. Training Pyramid • Off Water • weights • running • swimming • stretching • core stab. • nutrition • psychology On Water Pre Comp Preparation/Taper and Race 4 Weeks • paddling Specific Preparation 8 Weeks General Preparation 12 Weeks

7. GENERAL 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 room • Develop general cardio fitness – running, cycling, swimming

8. Example of weekly training plan for General Preparation

9. Guidelines for early stages strength training • main exercises to focus on the prime movers of the dragon boat stroke • pulling & rotational exercises comprise majority of the program • pushing exercises still important • leg exercises • do exercises that involve compound movements (involve more then one joint) for less injury risk & developing right neural patternseg. Push ups vs Peck Decks • large muscle groups are the focus of the exercises selected • free 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 included • heavier and more difficult exercises should be performed first • weight sessions should go no longer then an hour • best 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

10. General Strength (beginner and early stages) Purpose - Provides basis for heavier lifting Weight - Light to Medium Repetitions- 12-15 Sets- 4-6 per body part Sessions/wk- 2-4 Injury risk- Low Lifting Speed- Slow and controlled Rest btw Sets- 1-2 min Hypertrophy (strength training) Purpose- increase muscle size, forms basis of maximum strength training Weight- heavy to medium Repetitions- 8-12 Sets- 3-6 per body part Sessions/Wk- 3-5 Injury Risk- Medium Lifting Speed- Slow and controlled Rest btw Sets- 1-2 min

11. Selection Criteria • Availability – Time Line / National Titles / World Titles • Commitment • Attendance • Attitude • Enthusiasm • Experience / Versatility • Ability/Performance …… • Fundraising Help

12. Selection Criteria Ability/ Performance

13. Technique • Seating • Leg Position • Set Up • Catch • Pull • Exit • Recovery Synchronization

14. Seating • Sitting straight in boat • Hips in line

15. Leg Position • One leg forward, one leg back (ability to drive ) • Must be stable • Lock both legs in • Drive off legs - Heel

16. Set Up • Lead with Paddle side Hip • Followed by torso, shoulder, arms, both hands into U Shape / A frame • Lift inside butt cheek ( balance point ) • chest open • Rotate around front leg • Head up, looking forward • Back not hunched

17. Catch • Body weight on the blade • Full blade buried • Snap hip back • Positive angle • Clean entry • No splash

18. Pull • Snap hip back • Sit Up strong, Top Arm drive, Leg Drive as you bring hip to meet paddle • Paddle stays at Positive angle throughout pull • Pull yourself to paddle ( pole vaulter ) • Top arm does not drop below shoulder blade of paddler in front of you • Dynamic through water • Push off at back of stroke

19. Exit • Exit just past the hip • Bend lower arm at end of stroke • Lift paddle out with both hands • 10 o’clock for Rights and 2 o’clock for Lefts

20. Recovery • Relax through air • No death grip on paddle • Breathing – exhale during pull phase, inhale during recovery • Timing

21. First Testing Session October 15 Colmslie • WHAT TO BRING • Gym/Running Attire • Towel • Food and Water (Treat like a competition day)

22. WHAT TO BRING Awesome Attitude & Desire to Achieve

23. Nationals 2012 Melbourne – Docklands April 1-5, 2012 www.docklands.com

24. Docklands is located in the heart of Melbourne, at the western edge of the central business district with which it is rapidly integrating. It comprises the area from Spencer Street to the east and the Bolte Bridge to the west, Footscray Road to the north and Lorimer Street to the south. Docklands comprises the waterways of Victoria Harbour and three kilometres of Yarra River frontage. It is similar in size to Melbourne’s Central Business District. • Docklands' central location makes it easy to get to by car, train, tram, ferry, and bike or on foot. • Key features include: • Southern Cross Station at the gateway to Docklands, providing easy access for metropolitan commuters and regional visitors • Five city trams as well as the free City Circle Tram travelling regularly to Docklands via Flinders, Collins, Bourke and Latrobe Streets • Four major bike trails converging in Docklands • Easy access to the CBD via the Bourke Street Pedestrian Bridge, Flinders, Collins and Latrobe Streets • Ferries, charter boat services and corporate cruising vesselsdropping off and picking up in Victoria Harbour • 20 minute drive to Melbourne Airport • 11 minute tram ride to Bourke Street Mall • 25 minute walk to Melbourne Town Hall • Over 5,000 public car parking spaces

25. Worlds 2012 Hong Kong July 4-8, 2012 Fast Facts

26. Official Name:Hong Kong Special Administrative Region • PROFILE • Geography • Area: 1,092 sq. km.; Hong Kong comprises Hong Kong Island, Kowloon, the New Territories, and numerous small islands.Terrain: Hilly to mountainous, with steep slopes and natural harbor.Climate: Tropical monsoon. Cool and humid in winter, hot and rainy from spring through summer, warm and sunny in fall. • People • Population (mid-2000): 6.782 million.Population growth rate (1999): 2.5%. Ethnic groups: Chinese--95%, other--5%.Religions: Approximately 43% participate in some form of religious practice. Christian--about 8%.Languages: Cantonese (a dialect of Chinese) and English are official.Literacy--92% (96% male, 88% female).Health (1999): Infant mortality rate--3.1/1,000. Life expectancy--79.8 yrs. (overall); 77.2 yrs. males, 82.4 yrs. females. Work force (1999): 3.5 million. Wholesale, retail, and import/export trades and restaurants and hotels--45%; manufacturing--11%; finance, insurance, real estate, and business services--18%.

27. Government • Type: Special Administrative Region (SAR) of China, with its own mini-constitution (the Basic Law).Branches: Executive--Executive Council, serving in an advisory role for the Chief Executive. Legislative--Legislative Council elected in September 2000. Judicial--Court of Final Appeal.Subdivisions: Hong Kong, Kowloon, New Territories.Suffrage: Universal at 18 years of age for permanent residents living in Hong Kong for the past 7 years. • Economy • GDP (1999): $158 billion.GDP real growth rate (1999): 3.1%.Per capita income (1999): $23,068.Natural resources: Outstanding deepwater harbor, feldspar.Agriculture: Products--vegetables, poultry.Industry: Types--textiles, clothing, tourism, electronics, plastics, toys, watches, clocks.Trade: Exports--$173 billion: clothing, electronics, textiles, watches and clocks, office machinery. Main partners--China, U.S., Japan, Germany, United Kingdom, Taiwan. Imports--$178.6 billion: consumer goods, raw materials and semi-manufactures, capital goods, foodstuffs, fuels. Main partners--China, Japan, Taiwan, U.S., Singapore, South Korea. • PEOPLE • 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 populated areas in the world, with an overall density of some 6,300 people per square kilometer. • 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 than one-third of the population. Every major religion is practiced in Hong Kong; ancestor worship is predominant due to the strong Confucian influence.

28. Worlds 2012 Hong Kong July 4-8, 2012 Arrive – Sunday July 1 Flights – Accommodation – Transportation in Hong Kong – Bus ( provided by IDBF ?? ) Team Dinner – Wednesday July 4 Depart – Monday July 9

29. Fundraising • CNY • Corporate Days • Individual Efforts • Book flights early • Give paddlers opportunity

30. Training 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)