---------- Forwarded message ----------
From: Jimmy Prunier 
Date: Thu, Mar 19, 2009 at 10:48 PM
Subject: NCAWPA novice practice plan
To: Toàn Pham


Toàn,

Below is a copy of my practice plan. Please respond with a copy of yours so we can begin to integrate them.

Training Day 1

--- The purpose of day 1 is to introduce people to paddling and instill some of the correct techniques---

_On Land_

Introduce yourself and the steersman.

Welcome new paddlers to Dragon Boating.

Fill the dry bag

Get everyone a sized PFD and Paddle.

Make sure that everyone has signed and submitted a waiver. Send waiver issues to the admin person.

Have the steersman give the safety lecture.

Check for injuries and medical conditions.

Line the paddlers up:

-most experience people in seat 1

-partners are matched in weight and height

-boat is balanced front and back as well as side to side

-get steersman advice if needed

Demonstrate how to hold the paddle.

Go over basic commands:

-Sit ready

-Paddles up

-Go

-Let it run

-Hold Water

-Paddles on the water

Take a few practice strokes. Emphasize timing, rotation and burying the paddle.

Load the boat:

- one row at a time and one person at a time

_On Water_

3 minute Warm Up – Tell Steersman to go to a safe place for drills

Set up drill

Catch drill

Setup, Catch, Pull, Hold drill

Clear drill

Clear, Rotate drill

Exit drill

1 stroke x10

10 strokes x3

[timing drills, if necessary]

[repeat most needed drills]

30 seconds easy paddling

1 minute easy paddling

3 minutes easy paddling

Describe difference between paddling at 70% (easy paddling) and 100% (hard paddling)

1 stroke @ 100% x10

10 strokes @ 100% x3

Mini bridge piece or equivalent [150 meter piece, 100% power, no start]

Have steersmen go over boat maneuvering commands.

Return to dock

Return equipment and answer any last questions

Check for any new injuries or other problems.

Empty the dry bag

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Training Day 2

--- The purpose of day 2 is to make sure everyone can paddle and then introduce the start and race technique---

_On Land_

Introduce yourself and the steersman.

Get everyone equipped with PFD and Paddle.

Confirm everyone has submitted a signed waiver and has heard the safety lecture.

Check for injuries and medical conditions.

Fill the dry bag

Line up.

_On Water_

3 minute Warm Up – Tell Steersman to go to a safe place for drills

Set up drill

Catch drill

Setup, Catch, Pull, Hold drill

Clear drill

Clear, Rotate drill

Exit drill

1 stroke x10

10 strokes x3

[timing drills, if necessary]

[repeat most needed drills]

2 minutes @ 70%

30 seconds @ 100%

Introduce the Start [This is the same start as the DC Dragons]

-New command “Attention” → 3/4 of the paddle buried

-1^st stoke is 1/2 a stroke

-2^nd stroke is ¾ of a stroke

-3^rd stroke is a full stroke

-Fast returns

-30 strokes + 3,2,1

-Transition for 10 strokes, after the 3,2,1

-Power through the transition

1^st start stroke x10

1^st 10 start strokes x3

1^st 30 starts strokes x1

Start and 20 x3

Introduce race pace

-90% power

-long strokes

-relaxed return

Introduce “Bring it Home”

-last 50 meters of the race

-more power but same timing

30 seconds of race pace than “Bring it Home” for 20 seconds x5

Have steersmen go over boat maneuvering commands.

500 meter piece

250 meter piece

Return to dock

Return equipment and answer any last questions

Check for any new injuries or other problems.

Empty the dry bag

------------------------------------------------------------------------
Training Day 3

--- The purpose of day 3 is to do race pieces---

_On Land_

Introduce yourself and the steersman.

Get everyone equipped with PFD and Paddle.

Confirm everyone has submitted a signed waiver and has heard the safety lecture.

Check for injuries and medical conditions.

Fill the dry bag

Line up. If the drummer is present, have he/she sit in the drummer seat while the coach sits in the boat.

_On Water_

3 minute Warm Up – Tell Steersman to go to a safe place for drills

Set up drill

Catch drill

Setup, Catch, Pull, Hold drill

Clear drill

Clear, Rotate drill

Exit drill

1 stroke x10

10 strokes x3

[timing drills, if necessary]

[repeat most needed drills]

2 minutes @ 70%

30 seconds @ 100%

Remind paddlers of start sequence

1^st start stroke x3

1^st 10 start strokes x3

1^st 30 starts strokes x1

Start and 20 x3

Have steersmen go over boat maneuvering commands.

500 meter piece x3

250 meter piece x3

Return to dock

Return equipment and answer any last questions

Check for any new injuries or other problems.

Remind the Captains to talk to their race steersmen about start commands.

Empty the dry bag

------------------------------------------------------------------------
Drill explanations

Set up drill

-Go from Sit Ready to Paddles Up → look for rotation, straight arms, and straight torso.

Catch drill

-Go from Paddles Up to the Catch → look for paddles buried, rotation, and straight arms. The catch position is where the paddle has become fully buried at the beginning of the stroke.

Setup, Catch, Pull, Hold drill

-Go from Paddles Up, to Catch, to the exit position and Hold Water. The call is Setup, Catch, Pull. Instruct the paddlers to hold water once they reach the exit position.

Clear drill

-Go from Exit Position to Cleared Position. Exit position is where the paddle has completed the pull, the paddle is still vertical and buried in the water and positioned at mid thigh. Cleared position is where the paddles are just clear of the water on the exit. You are looking for straight arms and feather.

Clear, Rotate drill

-Go from the Exit Position, to Cleared, to the Setup.

Exit drill

-Go from Exit Position to the Setup.

Timing Drills

-Pause and Go → The paddlers take 1 stroke each time you count.

-Paddlers count each stroke → The paddlers count from 1 to 10 until their timing improves.

-Coach counting → You count as the paddlers take each stroke. Variation: you count as the paddlers exit, saying “Out”.

-- 
Jimmy Prunier