DB Coaching Manual

Dragon Boat Technical Coaching Manual
Basic Instruction
Alan Carlsson M.Sc., B.P.E.

NCCP level 3 canoe-kayak coach
www.EAScoaching.ca
info@EAScoaching.ca
Basic Instruction Module Page 1
TABLE OF CONTENTS
PREFACE
DRAGON BOAT CANADA COACHING CERTIFICATION PROGRAM
INTRODUCTION
COACHING CODE OF ETHICS
SAFETY
THE DRAGON BOAT & CREW
BASIC PADDLING TECHNIQUE
BASIC PREPARATION
STROKE MECHANICS
POWER, FORCE & STROKE RATE
RACING BASICS
STARTS
DRAGON BOAT TROUBLE SHOOTING GUIDE
PADDLER OBSERVED PROBLEMS
BOAT RUN PROBLEMS
PHYSICAL TRAINING THEORY
NOVICE AND EARLY SEASON WORKOUTS
PLANNING PRACTICES: BASIC PRINCIPLES
PLANNING A TRAINING SESSION
ENERGY SYSTEMS
AEROBIC TRAINING
AEROBIC THRESHOLD (AET)
AEROBIC CAPACITY (AE CAP)
AEROBIC POWER (AE PWR)
MUSCULAR CONDITIONING
CONCLUSION
APPENDIX A
TECHNICAL COACHING EXAM ASSIGNMENTS
Dragon Boat Technical Manual: basic instructor

Alan Carlsson 2007
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PREFACE
Welcome to the 2003 Technical Coaching manual for Dragon Boat paddling.
This is the third edition of this manual and while there are a number of
improvements from previous editions, over 90% of the material remains the
same as the 2002 edition. The content will continue to evolve to conform to the
Coaching Association of Canadas Competency Based Education Theory (CBET).
You will quickly find out that this manual is not a recipe book for paddling
workouts. Instead, this manual will teach you how to design and create your
own workouts that are unique to you and prepared for your teams needs.
Instead of a becoming a line cook type of coach, you will become a coaching
chef.
In our attempt to be as complete a coaching education program as possible, we
have addressed Dragon Boat paddling as a team sport accessible to people from
every corner of our community. Some of these will require different approaches
in your coaching. The material we have collected in this manual is used by the
following teams;
Mixed teams (12 men and 8

women),
Women only,
Men only,
Juniors (18 and under),
Seniors (55 and over),

Special populations
o Cancer survivors,
o Major organ transplant
recipients, and
o Visually impaired individuals.
A good coaching manual and coaching course is never complete. We anticipate

that regular updates will be produced to keep your manual as current as possible
with the latest Dragon Boat coaching knowledge made available from across
Canada. While we have tried to keep the content of the manual fairly simple, we
are aware that there will always be questions and clarifications needed by
someone, somewhere. If you come across a section that you feel needs more, or
less information, please give us some feedback!
Any questions and comments can be directed to Alan info@EAScoaching.ca

Alan Carlsson 2007
DRAGON BOAT CANADA COACHING CERTIFICATION PROGRAM

In Canada, sport coaching certification programs are often under the umbrella of
the National Coaching Certification Program (NCCP). Until Dragon Boat paddling
is fully integrated into the Canadian paddling and sports community, this program
is designed to dovetail into the NCCP certification process with respect to both
coaching levels and the certification process itself.
The newly developed NCCP Competency Based Education Training (CBET)
model has three key improvements that are being made to the program include:
Placing a greater emphasis on coach abilities; certification will be based on a
proven ability "DO" versus simply "KNOW"
A structure for the program that is able to accommodate differences between
sports, types of coaches, and environments in which coaches work
Coach training and certification that is based on the needs of the participants
and is as experiential as possible
To facilitate the training and certification of coaches the CBET model recognizes
three different coaching routes;
Community Sport
NOTE: The is no Community Sport Coaching route for Dragon Boat due to the inherent
risks, specialized equipment and costs needed for the sport.
Instruction
Competition
Community Sport Route
Coaches in this stream often become involved because their children participate
in the sport. They are involved on a purely volunteer basis, often on a short-term
or transient basis.
Community coaches:
Foster the love of sport within a fun and safe environment
Promote participation and encourage participants regardless of ability level
Foster the acquisition of basic skills through a variety of games/activities
Coach in recreational or local programs featuring low-level competitions
Usually coach once or twice a week for an hour or so (this can vary from
sport to sport).
The community sport stream does not apply to sports wherein:

There is a significant element of risk inherent to the sport or to the sport
environment
Specialized facilities and/or equipment are required for participation in the

sport
Alan Carlsson 2007
Skill demonstrations are important to promote learning

A person new to the sport and with no background in it could not realistically
be expected to be put in charge of a group of children after one or two days of
training
As such, there is no Community Sport Coaching route for Dragon Boat.

Instruction Route
Coaches in this stream are expected to be proficient in the teaching of sportspecific skills, and are often former participants in the sport. They must be able to
plan for and manage the risks inherent to the sport and manage and fit the
specialized equipment required for participation. Because of these expectations,
specialized training is necessary for coaches in this stream, whether they are
working with beginner or advanced skill levels. They are therefore not considered
community coaches even though they coach in programs offered in the
communities.
Instruction coaches:
Coach in specialized facilities, or in an environment that poses a

significant element of risk
Teach sport-specific skills, and are often required to provide

demonstrations of these skills
Emphasize safety and technical precision in teaching skills
Coach primarily in a non-competitive, or recreational context
Coach participants of various proficiency levels and of all ages
At the majority of Dragon Boat clubs, instructional education is the largest

coaching resource needed.
Beginners
Goals of participation:
Frequency of participation:
Level of competition:
Proficiency level:
Age of participants:
Stage in athlete development:
Fun, fitness, fundamentals, skill development

primarily
1-2 times per week
Community or none
Getting started in the sport, acquiring basic
skills
Children to adults
FUNdamentals
Intermediate Performers
Proficiency level:
Fun, fitness, skill development primarily

1-3 times per week
Community, Regional or none
Consolidating basic skills and acquiring
advanced skills
Children to adults

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No stage (Working primarily on skills, little

emphasis on other areas of athlete
development)
Advanced Performers
Proficiency level:
Fun, fitness, skill development primarily

2-4 times per week
Community, Regional, National or none
Consolidating and refining advanced skills
Children to adults
No stage (Working primarily on skills, little
emphasis on other areas of athlete
development)
Competition Route
Coaches in this stream generally have prior coaching experience or are former
athletes in the sport. They coach both to improve skill proficiency and to improve
performance in competition. They work to develop athletes over the long term,
according to the sport's athlete development model.
Competition coaches:
Provide support to athletes in areas such as technical, physical,

tactical and mental preparation
Coach in competitions as well as in training
Usually coach three or more times a week
Coach within a framework of a seasonal or an annual plan

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Introduction
Proficiency level:
Fun, fitness, fundamentals, performance in

regional competitions
2-4 times per week for a 3-6 month season
Regional to provincial/state
Consolidating basic skills
Youth
Train to train
Development
Proficiency level:
Performance in provincial and national

competitions
3-4 times per week for a 5-9 month season
Provincial/state to national
Refining and varying basic skills, acquiring and
consolidating advanced skills
Youth and young adults
Train to compete
High Performance
Proficiency level:
Performance in national and international

competitions
5 or more times per week for a 12 month
season
National to international
Refining and varying advanced skills
Young adults and adults
Compete to win
The process of becoming a certified Dragon Boat coach consists of five steps for
each level of coaching from one through five;
1. An NCCP theory course which is common to all sports and addresses
basics coaching theory relevant to that level,
2. A sport specific technical course that complements the theory course with
minimum overlap,
3. A sport specific practicum of 20 or more hours during which the skills
acquired in the theory and technical courses are applied,
4. A competency based exam (short answer and multiple choice) upon
completion of the theory and technical components as well as an additional
section (longer answer format) after the practicum,
5. Periodic refresher courses will be required every 2 years at the highest
level of coaching certification you have accomplished to remain an active
coach. Reactivation of a stale coaching certification is possible upon
completion of the refresher course.
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Information in this manual is identified by the level of paddler / coach to whom it is

best addressed. Where ever possible, each level builds on material taught at the
previous level. The Instruction and High Performance routes will be very similar
with main difference occurring in fitness training.

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INTRODUCTION
Dragon Boat paddling presents many new and unique challenges to a coach.
The intent of this manual is to help identify those challenges and suggest ways to
make the paddling experience as enjoyable as possible for everyone. When we
think of a Dragon Boat team our first thought is the twenty individuals who
paddle the boat. What we would like you to do is consider your team as
including the following;
Paddlers,
Drummer,
Steersperson,
Coach,
Manager,
Sponsors,
Family and friends
At the novice paddler level, a coach faces different challenges than with a more
advanced or experienced team.
The first and most obvious challenge to a novice coach is getting twenty
inexperienced paddlers doing the same stroke, at the same time. Learning an
efficient and safe stroke for novice paddlers is where the most satisfaction and
largest performance gains are going to come from. For novice paddlers, learning
to paddle well technically is where the largest performance gains are going to
come from. Proper technique at this level lays the foundation for a solid
Performance and High Performance paddling career.
The second challenge to coaching Dragon Boat is the duration of the sport.
While there are some long distance dragon boat events, the majority of racing
occurs over 250 - 1000 m distances. For the most part, domestics dragon boat
events are approximately 500 m in length and last between 2 and 4 minutes.
Events of this length fall into a very tricky training category known as middle
distance or the mystery zone.
Other comparable events are the 500 1 000 m in canoeing and

kayaking, 200 - 400 m in swimming, 800 1 600 m in running
and 1 000 4 000 m in cycling.
The physical and mental training challenges in preparing a sprit paddler lies not in
the easy or hard training needed, but in the integration of the two that is unique
to middle distance events.
The first section of this module deals with paddling technique. It is quite
extensive and should present a complete picture of the stroke for you to
Alan Carlsson 2007
demonstrate and teach your team. While there are variations on technique, the
model we are using is both effective and efficient in racing and training.
The second section of this module presents an overview of physical training
theory. This is followed by a brief explanation of the process by which training
programs are designed for novice teams. This training process outlined for
novice paddlers is also common in the early season training for Performance and
High Performance teams. In this section, samples of planning practices and
examples of workouts to address the aerobic and muscular conditioning aspects
of training are included.
However, before either technique or training theory is dealt with, a brief outline
on coaching ethics is presented. Please take the time to become familiar with the
principles outline in this section as this is one of the cornerstones to being
professional in your coaching attitude.
On that note, enjoy the material we have compiled in this manual.
Alan
Please note that for simplicity, the time values in this manual are given in a notation whereby 30
seconds is written as 0:30, 5 minutes and 30 seconds is written as 5:30 and 1 hour 5 minutes and
30 seconds is written as 1:05:30.
Terminology you may not be familiar with will come up from time to time.
Where ever possible we have defined these terms at the time they are
introduced. If for whatever reason a term is used you are unfamiliar with,
dont hesitate to look it up in a dictionary!
Alan Carlsson 2007
COACHING CODE OF ETHICS

While a discussion on the ethics in coaching is possibly a little heavy to begin with
in a coaching manual for novice coaches, it is the best place. Whether you are
volunteer coach for a community team or an aspiring National Team coach,
learning about coaching ethics will set you upon a firm foundation from which
your coaching can be professional in attitude.
This information is offered through Coaches of Canada (COC) and applicable to
all sports, individual and teams. It is reproduced from their public website
located at http://www.coachesofcanada.com/Professionals/Ethics.asp. The
footnotes are included at the end of the ethics section.
This section of the COC code of ethics is organized around four ethical principles;
I.
II.
Respect for Participants

Responsible Coaching
III.
Integrity in Relationships
IV.
Honouring Sport
Each principle is followed by a brief description and a list of ethical standards

illustrating how that principle applies to the activities of coaches. These standards
are grouped by key words that are an important part of the overall principle.1
I. Respect for Participants
The principle of respect 2 for participants3 challenges coaches to act in a manner
respectful of the dignity4 of all participants in sport. Fundamental to this principle
is the basic assumption that each person has value and is worthy of respect.
Acting with respect for participants means that coaches
i.do not make some participants more or less worthy5 as persons than others
on the basis of gender, race, place of origin, athletic potential, colour,
sexual orientation, religion, political beliefs, socioeconomic status, marital
status, age or any other conditions;6
ii.have a responsibility to respect and promote the rights of all participants. This
is accomplished by establishing and following procedures for confidentiality
(right to privacy); informed participation and shared decision-making (right
to self-determination - athletes' rights); and fair and reasonable treatment
(right to procedural fairness). Coaches have a special responsibility to
respect and promote the rights of participants who are in vulnerable or
dependent positions and less able to protect their own rights;
Alan Carlsson 2007
iii.interact with others in a manner that enables all participants in sport to

maintain their dignity; and
iv.build mutual support among fellow coaches, officials, athletes and their family
members.
In being faithful to the principle of respect for participants, coaches would adhere
to the following ethical standards:
Key Words
Respect
1.1
1.2
1.3
1.4
1.5
Rights
1.6
1.7
Equity
1.8
1.9
Ethical Standards
Treat all participants in sport with respect at all
times.
Provide feedback to athletes and other participants
in a caring manner that is sensitive to their needs,
e.g., focus criticism on the performance rather than
on the athlete.
Respect the areas of expertise, experience and
insights of others in sport by considering carefully
their opinions.
Do not engage publicly (e.g., statements,
conversations, jokes, presentations, media reports)
in demeaning descriptions of others in sport.
Be discreet7 in non-public conversations about
athletes, coaches or other participants in sport.
Recognize athletes' right to consult with other
coaches and advisors.
Respect athletes as autonomous individuals and
refrain from intervening inappropriately in personal
affairs that are outside the generally accepted
jurisdiction of a coach.
Treat all participants equitably within the context of
their sporting activities, regardless of gender, race,
place of origin, athletic potential, colour, sexual
orientation, religion, political beliefs, socioeconomic
status and any other condition.
Use language that conveys respect for the dignity of
others (e.g., gender-neutral terms) in written and
verbal communications.

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1.10 Do not practice, condone, ignore, facilitate or

collaborate with any form of unjust discrimination in
sport.
1.11 Act to prevent or correct practices that are unjustly
discriminatory.
Empowerment 1.12 Encourage and facilitate participants' abilities to be
8
responsible for their own behaviour, performance
and decisions.
1.13 Respect as much as possible the opinions and wishes
of participants when making decisions that affect
them.
1.14 Give athletes the opportunity to discuss, contribute
to and agree with proposals for training and for
performance standards.
Informed
1.15 Provide athletes with the information necessary for
participation
them to be meaningfully involved in the decisions
that affect them.
1.16 Communicate and cooperate with family9 members,
involving them in appropriate decisions pertaining to
an athlete's development.
1.17 Clarify the nature of coaching services to
participants, i.e., athletes, parents, family members
or significant others.
Confidentiality 1.18 Determine, in consultation with athletes and others,
what information is confidential.
1.19 Keep confidential any information about athletes or
others gained through coaching activities and
believed to be considered confidential by those
persons.
1.20 Share confidential information only with the consent
of those requesting confidentiality or in a way that
the individual(s) involved cannot be identified.
1.21 Exercise discretion in recording and communicating
information to prevent this information from being
interpreted or used to the detriment of others.
1.22 Clarify and implement measures to protect
confidential information, e.g., restricting access to
confidential records.
Mutual
1.23 Encourage a climate of mutual support among all
support
participants in sport.
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Extended
1.24 Encourage participants to respect one another and to
responsibility
expect respect for their worth as individuals.
1.25 Keep informed on current issues related to respect
for participants, e.g., gender equity.
II. Responsible Coaching
The principle of responsible coaching carries the basic ethical expectation that the
activities of coaches will benefit society in general and participants in particular
and will do no harm. Fundamental to the implementation of this principle is the
notion of competence - responsible coaching (maximising benefits and minimising
risks to participants) is performed by coaches who are "well prepared and
current"10 in their discipline.
In addition, responsible coaching means that coaches
i.
act in the best interest of the athlete's development as a whole person;
ii.
recognise the power inherent in the position of coach;
iii.
are aware of their personal values and how these affect their practice as
coaches;
iv.
acknowledge the limitations of their discipline; and
v.
accept the responsibility to work with other coaches and professionals in

sport.
In being faithful to the principle of responsible coaching, coaches would adhere

to the following ethical standards:
Key Words
Professional
training
Ethical Standards
2.1 Be responsible for achieving a high level of
professional competence through appropriate
training.
2.2 Keep current with relevant information (knowledge),
coaching and teaching skills and research through
personal learning projects, discussions with
colleagues, workshops, courses, conferences, etc. to
ensure that coaching services benefit and do not
harm others.

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Self
knowledge
Beneficence11
Coaching
limits
Athlete's
interest
2.3 Evaluate how personal experiences, attitudes,

beliefs, values, socioeconomic status, sexual
orientation, individual differences and stresses
influence actions as coaches and integrate this
awareness into all efforts to benefit and not harm
others.
2.4 Engage in self-care activities that help to avoid
conditions (e.g., burnout, addictions) that could
result in impaired judgement and interfere with the
ability to benefit and not harm others.
2.5 Coach in a way that benefits athletes, removes harm
and acts consistently for the good of the athlete,
keeping in mind that the same training, skills and
powers that coaches use to produce benefits for
athletes are also capable of producing harm.
2.6 Take the limits of knowledge and capacity into
account in coaching practice; in particular, do not
assume responsibilities if insufficiently prepared for
them.
2.7 Recognise and accept when it is appropriate to refer
athletes to other coaches or sport specialists.
2.8 Refrain from working in unsafe or inappropriate
situations that significantly compromise the quality of
coaching services and the health and safety of
athletes.
2.9 Ensure that activities are suitable for the age,
experience, ability, and physical and psychological
conditions of athletes.
2.10 Prepare athletes systematically and progressively,
using appropriate time frames and monitoring
physical and psychological adjustments.
2.11 Refrain from using training methods or techniques
that may harm athletes; monitor innovative
approaches with care.
2.12 Be aware of significant pressures in athletes' lives,
e.g., school, family and financial pressures, and
coach in a manner that fosters positive life
experiences.
2.13 Consider athletes' future health and well-being as
foremost when making decisions about an injured
athlete's ability to continue participating.

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Safety
Sexual
relationships
2.14 Strive to be fully present, physically and mentally, in

the performance of coaching duties.
2.15 Ensure that athletes train and perform in suitable
and safe settings.
2.16 Make athletes aware of their responsibilities for
participating safely in sport.
2.17 Be acutely aware of power in coaching relationships
and, therefore, avoid sexual intimacy with athletes,
both during coaching and during that period
following coaching during when imbalance in power
could jeopardise effective decision-making.
2.18 Abstain from and refuse to tolerate in others all
forms of harassment, including sexual harassment.
Sexual harassment includes either or both of the
following:
Colleagues
i.
the use of power or authority in an attempt to

coerce another person to engage in or
tolerate sexual activity. Such uses include
explicit or implicit threats of reprisals for
noncompliance or promises of reward for
compliance.
ii.
engaging in deliberate or repeated sexually

oriented comments, anecdotes, gestures or
touching, if such behaviours
a.
are offensive and unwelcome;
b.
create an offensive, hostile or

intimidating working environment; or
c.
can be expected to be harmful to the

recipient.
2.19 Act toward other coaches in a manner characterised

by courtesy, good faith and respect.
2.20 Collaborate12 with other coaches and colleagues from
related disciplines.
2.21 Communicate and cooperate with health
practitioners in the diagnosis, treatment and
management of athletes' health-related needs.

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Extended
responsibility
2.22 Use discretion for resolving disputes with colleagues,

e.g., deal with differences of opinion constructively
on a personal basis and refer more serious disputes
to appropriate bodies.
2.23 Encourage others, when appropriate, to coach
responsibly.
2.24 Recognise and address harmful personal practices of
others in sport, e.g., drug and alcohol addiction,
physical and mental abuse, misuse of power.
2.25 Assume responsibility for the actions of athletes and
other supervised individuals with regard to the
principle of responsible coaching.
III. Integrity in Relationships

Integrity means that coaches are expected to be honest, sincere and honourable
in their relationships with others. Acting on these values is most possible when
coaches possess a high degree of self-awareness and the ability to reflect
critically13 on how their perspectives influence their interactions with others.
In being faithful to the principle of integrity in relationships, coaches would
adhere to the following ethical standards:
Key Words
Honesty
3.1
3.2
3.3
3.4
Sincerity
3.5
3.6
Honour
3.7
Ethical Standards
Explore mutual expectations with athletes in an
honest and open manner, giving due consideration
to the age and experience of individuals.
Accurately represent personal coaching
qualifications, experience, competence and
affiliations in spoken and written communications,
being careful not to use descriptions or information
that could be misinterpreted.
Make athletes and others clearly aware of coaching
qualifications and experience.
Notify other coaches when working with those
coaches' athletes
Honour all promises and commitments, both verbal
and written.
Act with an enthusiastic and genuine appreciation for
sport.
Know the support and abide by sport's rules,
regulations and standards.

Alan Carlsson 2007
Conflict of
interest
Selfawareness
Extended
responsibility
3.8 Take credit only for the work and ideas actually done
or generated and give credit for work done or ideas
contributed by others.
3.9 Do not exploit any relationship established as a
coach to further personal, political or business
interests at the expense of the best interests of their
athletes or other participants.
3.10 Be clear about and avoid abusing relationships (e.g.,
with athletes, assistants, officials, administrators,
board members) and avoid other situations that
might present a conflict of interest or reduce the
ability to be objective and unbiased in the
determination of what might be in the best interests
of athletes.
3.11 Declare conflicts of interest when they arise and seek
to manage them in a manner that respects the best
interests of all those involved.
3.12 Evaluate how personal experiences, attitudes,
values, social context, individual differences and
stresses influence coaching activities and thinking,
integrating this awareness into all attempts to be
neutral and unbiased in coaching.
3.13 Recognise and reveal whether personal views are
based on facts, opinions, conjecture, theory, beliefs,
etc.
3.14 Encourage athletes and other participants to develop
and maintain integrity in their relationships with
others.
IV. Honouring Sport

The principle of honouring sport challenges coaches to recognise, act on and
promote the value of sport for individuals and teams and for society in general.
Honouring sport means that coaches
i.
act on and promote clearly articulated values related to coaching and sport;
ii.
encourage and model honourable intentions and actions in their coaching

practice; and
iii.
show high regard for and promote the value of sport in Canadian society and
around the world.
In being faithful to the principle of honouring sport, coaches would adhere to the
following ethical standards:
Alan Carlsson 2007
Key Words
Ethical Standards
Spirit of sport 4.1 Advocate and model the fundamentally positive
aspects of sport, e.g., sporting and human
excellence, fair play, honest competition and effort,
self-discipline, integrity, personal growth and
development, respect for the body, challenge and
achievement, the joy of movement, and other
positive aspects identified by participants.
4.2 Actively seek ways to reduce potentially negative
aspects of sport, e.g., winning at all costs, playing to
the letter of the rules at the expense of the spirit of
the rules, exploiting unfairly competitors'
weaknesses, focusing on sport to the harmful
exclusion of other aspects of athletes' lives, initiating
and supporting potentially harmful training regimes,
and other negative aspects identified by participants.
Respect for
4.3 Accept both the letter and the spirit of the rules that
the rules
define and govern sport.
4.4 Actively encourage athletes and other participants to
uphold the rules of the sport and the spirit of such
rules.
Respect for
4.5 Accept the role of officials in ensuring that
officials and
competitions are conducted fairly and according to
other coaches
established rules.
4.6 Refrain from abusive personal attacks on officials
and other coaches, especially when talking with the
media.
Drug-free
4.7 Support initiatives that encourage the spirit of sport14
sport
(see also 4.1, 4.2).
4.8 Actively discourage the use of performanceenhancing drugs; support athletes' efforts to be
drug-free.
4.9 Refrain from encouraging the use of alcohol and
tobacco in conjunction with athletic events or victory
celebrations at playing sites.
Positive role 4.10 Maintain the highest standards of personal conduct
and project a favourable image of the sport and of
model
coaching to athletes, other coaches, officials,
spectators, families, the media and the general
public.
4.11 Project an image of health, cleanliness and functional
efficiency in personal habits and appearance, e.g.,
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refrain from smoking while coaching, refrain from

drinking alcoholic beverages when working with
athletes.
Responsibility 4.12 Promote and maintain the highest standards of the
to coaching
coaching discipline.
4.13 Encourage measures to improve the quality and
availability of coaches' professional services.
4.14 Encourage measures that promote education,
knowledge development and research in the field of
coaching.
Develop the coaching profession by exchanging
knowledge and experiences with colleagues, athletes
4.15 and students and by being participants, course
facilitators or master course conductors in courses
and internships.
Uphold the responsibility to coaching by bringing
incompetent or unethical behaviour to the attention
of appropriate regulatory committees in a manner
4.16
consistent with the ethical principles of this code, if
informal resolution or correction of the situation is
not appropriate or possible.
Encourage athletes and other participants to honour
Extended
4.17
sport responsibility on a lifelong basis.

Alan Carlsson 2007
Footnotes
1. The approach, structure and contents of this code were inspired by the
Canadian Code of Ethics for Psychologists, 1991. For a detailed guide to this
code and how it was developed, see Carole Sinclair and Jean Pettifor, editors,
Companion Manual to the Canadian Code of Ethics for Psychologists, 1991
(Chelsea, Que: Canadian Psychological Association, 1992). Many of the ideas

for ethical standards were drawn from numerous other codes. The most
significant of these were developed by the Association qubcois des
entraneurs professionnels en sport, The British Institute of Sport Coaches and
Promotion Plus, Women In Coaching Committee, British Columbia.
2. Respect: consideration of the dignity of others; courteous regard.
3. Participants: those taking part in sport, e.g., athletes and their family
members, coaches, officials, volunteers, administrators.
4. Dignity: self-respect; self-worth.
5. Worthy: having worth, value or merit; deserving praise; valuable; noble;
estimable; virtuous; legitimate.
6. Condition: a provision or stipulation called for as a requirement for
participation or competition; a prerequisite; anything that modifies or restricts
the nature of participation.
7. Discreet: prudent; cautious; wary; careful about what one says or does.
8. Empowerment: the act of enabling or state of being enabled.
9. Family: those persons who are identified by an athlete as providing familial
support, whether or not they are biologically related.
10. Integrity Makes True Champions: The Coaching Code of Ethics (Gloucester,
Ont.: Coaching Association of Canada, Canadian Association of National
Coaches, 1993).
11. Beneficence: an ideal or principle of conduct that requires us to act in a way
that benefits others. Such benefit might take the form of preventing or
removing harm, or acting directly to produce a good. The same training, skills
and powers coaches use to produce benefits are also capable of producing
harm.
12. Collaboration: a process through which parties such as members of an
interdisciplinary team (e.g., trainer, psychologist, masseuse, team captain)
work together on problems and issues to develop solutions that go beyond
their limited visions of what is possible. Collaboration is based on the simple
adage that two heads are better than one and that one by itself is not good
Alan Carlsson 2007
enough. See Barbara Gray, Collaborating: Finding Common Ground for

Multiparty Problems. (London, England: Jossey-Bass Publishers, 1989), 5.
13. In coaching, critical reflection questions existing assumptions about the values
and practices that govern coaches' actions. The essential component of critical
reflection is an attitude based on (i) open-mindedness, i.e., an active
predisposition to hear more than one side of an issue; (ii) active inquiry, i.e.,
asking why things are done the way they are; and (iii) sincerity, i.e., coaches
being genuine in their coaching relationships. HIV/AIDS Education for Nurses:
Practice Issues and Curriculum Guidelines (Ottawa: Canadian Nurses
Association, 1992).
14. The Canadian Centre for Drug-Free Sport has designed a major campaign
under the theme of the spirit of sport. At the heart of their message is the
premise that inherent in sport are all the strengths, values and qualities
necessary to overcome the incursion of performance-enhancing drugs. Sport
is strong and it gives (or can give) strength to those who participate. This
theme embraces the fundamental positive aspects of sport, is non-blaming
and non-moralistic and emphasises the positive attributes of sport. Manifest
Communications Inc., Draft Strategy for A National Educational Campaign to
Promote Drug-Free Sport in Canada. (Document prepared for Canadian Centre
for Drug-Free Sport, Ottawa, 19 April 1993).

Alan Carlsson 2007
SAFETY
As a Dragon Boat coach, safety considerations should never be far from your
thoughts. Given the many aspect of water safety and the importance of
addressing each properly, we urge you to seek professional preparation in each
applicable category. The following summaries will make you aware of some
common safety concerns for Dragon Boating.
As a coach you should be aware of two main areas of safety; team safety and
individual safety. As a coach, you must educate and demonstrate to your team
about individual safety and supervise proper team safety
Environmental Conditions
It is important that you keep an eye on the weather and know both local
forecasts before your practice and marine forecasts where applicable. These are
available from Environment Canada or your respective government agency over
the internet, or by phone. Be especially vigilant of wind and wave warnings,
electrical storms and below freezing temperatures.
Under environmental safety you can include proper clothing for the ambient and
perceived temperature, as well as education and support of the use of
sunscreens.
Water and Boating Safety
As one of the individuals responsible for the safety of your crew, you must be
aware of maritime law for your waterways. The Safe Boating Guide (a free
handbook) is a valuable resource for general reference, particularly when the
practice site involves either commercial or recreational waterways as each have
numerous regulations and guidelines for safe boating. Please consult the
Canadian Coast Guard in your region for more information 1-800-267-6687 or
check their website at www.ccg-gcc.gc.ca.
An excellent preparatory course for Dragon Boat steers people and coaches is the
Canadian Coast Guard Pleasure Craft Operators Certification. If there are no
Canadian Coast Guard safe boating resources in your area, other options are
available on line or through the local Red Cross or Life Saving Society.
Regulations and procedures are an important guide, but nothing replaces
common sense and a degree of reasonable caution in certain situations.
It can never be stressed enough how important a personal flotation device (PFD)
is on a Dragon Boat. This essential piece of safety equipment is required in the
boat by law for each person in the boat, paddlers, drummer, steersperson and
coach. In winter paddling conditions and for non swimmers, the PFD should be
worn at all times.
One easily overlooked Dragon Boat operation safety issue is the presence of a
qualified steersperson at all times. Each crew should have a number of qualified
Alan Carlsson 2007
steers people who can step in to steer as needed. Some clubs in the Vancouver
area are requesting that steers people pass basic steering proficiency tests before
they are allowed to steer in competitions or under certain environmental
conditions or in certain training areas.
First Aid
It is important that Dragon Boat coaches have some knowledge of first aid. Good
courses to consider are the St Johns Ambulance Basic or Emergency First Aid,
and cardio-pulmonary resuscitation (CPR). All of these should be available at
local swimming pools or community centers.
Water
The most obvious risk associated with water is drowning and thus the need to
respect the PFD regulations with common sense modifying each individuals
approach based on swimming ability, temperature, visibility, etc.
It is also important for coaches to be aware of the risks associated with exposure
to untreated water. Potential problems range from rashes to infection of wounds
(both old and new). At all times, paddlers should be encouraged to practice good
personal hygiene and wash both themselves ands their paddling gear as soon
after paddling as reasonable.
In fresh water paddling venues, paddlers should never be allowed to drink from
the water upon which they paddle as there are many water borne parasites and
other complications associated with such action. Even if the water is perceived as
clean the risks are too great. These risk also extends to personal water bottles
that are left in the water slopping around in the bottom of the boat. Keeping the
drinking spout of the bottle isolated from potential contaminants is very
important. In team sports an excellent rule of thumb is never to share water
bottles as one sick team member can rapidly infect an entire team.
Injuries
Injuries among paddlers will happen; there is no question about that. Whether it
is a blister or a bruise or a broken bone, obtaining proper treatment is important.
As a coach you will be approached by paddlers who have an ache or pain and are
concerned about it. Newer paddlers will be concerned as the feeling is foreign to
them and they are unsure if this is normal or not.
With common injuries, a first aid course will often suffice, however sporting
injuries are not easy to diagnose. As such, do not hesitate to recommend that
the injured paddler seek medical advice.
Do not try to be the team physician, unless you are a registered

medical doctor of course.

Alan Carlsson 2007
Some common injury sites in paddlers are the following;
Fingers
Wrists
Elbows
Shoulders
Back
Neck
Hips
Knees
If your paddlers complain about recurring pain in any of these areas, please refer
them to their family physician as soon as possible.
It is also a good idea for newer paddlers, or those who have been sedentary for
an extended period of time to get a physical examination and clearance from
their family doctor to begin an exercise program.
Team Emergency Procedures
It is important for the coach to develop safety procedures for a variety of
scenarios. These procedures should be familiar to the crew and known very well
by key safety personnel such as the coach, drummer, steers person and team
captain.
Sample Emergency Procedures that should be devised for your practice venue
and resources are;
Medical emergency,
Equipment malfunction or boat damage,
Swamped or capsized boat,
Paddler overboard,
Other boat in distress,
Commercial traffic or sail boat threat,
Hazardous Weather: thunderstorm, high winds, hail, etc.

Alan Carlsson 2007
THE DRAGON BOAT & CREW

A Dragon Boat is an 18 - 22 person canoe that seats paddlers side by side. The
length of a Dragon Boat varies around 48 feet (~16 m). There is a dedicated
steersperson at the stern and quite often a drummer in the bow. Among the
paddlers there are also many different roles to assign.
Before we go into coaching in any detail, here is a quick overview of the different
crew members on your boat.
Team Captain
This individual is elected by the team to act as their spokesperson and official
liaison with the coach, manager and sponsor. To facilitate communication
between the team and support staff, the team captain is responsible for
contacting the team members with information.
Very often the feedback from the team is greatly enhanced when
it is routed through the team captain. The honesty of feedback is
much better as well.
Steersperson
The steersperson is the person responsible for the safety of the crew and the
boat. It is their job to ensure all safety equipment is on the boat and the boat is
water worthy.
At any time the steersperson can take over boat for safety reasons.
This applies to both drummer and the coach. The crew must be
absolutely clear on this fact.
Steering is a skill achieved through practice, just as paddling is, and a good
steersperson can win or loose a race for any team. For novice teams, we suggest
having a number of steerspersons within the team and rotating through them
from practice to practice.
At this level going in a strait line is the number one priority. This is best achieved
by having the steersperson learn to use small corrective pushing and pulling
strokes as opposed to using the steering oar like a rudder.
A good steersperson is easily identified by the stable stance they

assume and that they always keep their head up and look where
they are going.
Drummer
Drummers control the boat. For many novice teams it will be the coach who
assumes this role and if the drummer says something, the team must be
conditioned to respond as a unit.
The only exception to this is that the steersperson can take over
boat at any time for safety reasons.
Alan Carlsson 2007
The drummer, coaches the crew through the workout, calls technique reminders,
and keeps the crew motivated. The toughest job for the drummer is learning
what excites and what calms the crew, then using each when appropriate. In
some cases a good drummer will know this for each paddler.
If the coach is not drumming the team, it is essential that the

drummer attend as many practices as possible to learn all they can
about the team and each individual paddler. This helps significantly
on race day.
Commands
Some of the common commands heard coming from the drummer or
steersperson in Dragon Boats are;
"Paddles up": ready to paddle, all paddlers with paddles above water ready to
enter water
"Take it away": begin paddling.
"Let it run": stop paddling and let the boat glide
"Hold the boat": place paddles in the water and brake the boat to a stop.
"Back it down": paddle backwards
"[front] / [back] Draw [left] / [right] ": initiates a turn using draw strokes by the
designated paddlers
"[load] / [unload] from the [front] / [back]": to indicate how you want your crew
to load the boat.
Strokes
The strokes set the rate for the rest of the boat. They work as a pair, left and
rights with one being dominant for any given workout or piece. Your strokes
should be fitter than the average paddler so that they are able to maintain the
stroke rate without tiring.
Your strokes also need to be very confident and able to gauge when the boat is
working well.
They should also be able to tune out the incessant requests from the
middle of the boat to go faster.
Having a number of different strokes is always a good idea. This way you can
have spares in the case of injuries and absences. If possible try to have a couple
of mid-boat strokes in row 5 or 6 to help the backs with timing.
Fronts
The front seats of the boat are quite tight and better for smaller paddlers.
Lighter paddlers with very good timing are best used in this section of the boat as
the timing of the rest of the boat comes from here.
Alan Carlsson 2007
Middles
The middle seats of the boat are best kept for your taller and stronger paddlers.
They will be more comfortable and better able to use the space. Keeping your
heaviest paddlers in the middle of the boat also helps with keeping it balanced.
Backs
The back seats of the boat are a mixture. Some coaches put their worse
paddlers here thinking that they won't interfere too much way back in the boat.
However, putting a poor paddler in the back virtually eliminates him or her given
the fact that the water at the back of the boat is moving quite quickly and is very
difficult to paddle in. A better solution is to select technically good paddlers for
the back.
Balancing the boat
When loading and balancing the boat, don't be too exact in seeking to balance
the lefts and rights, fronts and backs. Admittedly it is important but don't
underestimate balancing paddler strength, moving your drummer over slightly
one way or the other, or leaving empty seats.
Play around with different crew set-ups, and if in doubt leave your boat neutral or
slightly bow heavy.
Support team
Lastly, do not forget to spend time developing a support network for your team.
This includes a team manager, team captain and sponsors. Your support
network will also include family and friends who wish to get involved. The bigger
you can make your team, the easier it will be to reach your goals.

Alan Carlsson 2007
BASIC PADDLING TECHNIQUE

In preparing this section of the course, it was decided to teach the dragon boat
stroke by building the technique out from the paddle. This approach was chosen
given that many teams are imitating what they see faster teams doing. However,
all too often they imitate what the see the paddler doing, and fail to carry that
through to what the paddle is doing.
Coaching people to paddle better, not just to look like they paddle
better is ultimately our goal as coaches.
While we are teaching the stroke from the paddle back to the paddler, it is
important to remember that the main goal of paddling is to make the boat move
forward. The movement of the boat is often referred to as boat run. For more
experienced and faster paddlers, boat run takes on more and more importance.
For novice paddlers, boat run remains important, but more effort is
spent on individual paddling skills as opposed to group paddling
skills.
Traditional Dragon Boat instruction teaches one stroke to novices, another to
Performance and another to High Performance crews. Within that, there are
more variations on the stroke than there are teams on the water. However,
there are a number of basic elements that are essential to a good stroke. An
initiative we have taken in our technical instruction is to teach the Dragon Boat
stroke in its final form at the Basic Instruction level.
This manual differs slightly from the DBC Coaching Certification Program in this
section. While the end result is the same we have chosen to describe the stroke
mechanics and important aspects slightly differently and with different emphases.
The technical sections that follow will present the main portions of the stroke with
a number of key points (see Table 1). It is important to remember that each
paddler will learn at a different rate. You as a coach will need to learn how to
correct technical problems in both your boat as a whole and in each paddler as
an individual.
If there is any one overall secret to the paddling stroke it is stability.

Without stability you can not transfer power from the paddler to the
paddle or to the hull.
Without power there will be no hull speed.

Alan Carlsson 2007
Table 1. The elements of the Dragon Boat stroke.

THE DRAGON BOAT STROKE
Air time
Water time
Rotation & Reach
Set-up
Torso stabilizes
Arm : from shoulder
Entry
Torso stabilizes
Catch
Pull
Exit
Recovery
Key Movement
Leg & Hip Drive & Rotation

Torso & Top Arm stabilizes
Rotation & Arm
Torso & Top Arm stabilizes
Arm & Shoulder
Torso stabilizes
Hip & Rotation & Arm
Tying the technique together is another element, the often ambiguous term
timing. With any cyclical activity involving 2 or more individuals, the
synchronization of the movements is very important. In some cases more
important than the movement itself. After the basic technical description of
paddling, a short section will discuss the main elements of timing,
At the end of the manual is a Dragon Boat Trouble Shooting Guide to help you
recognize a problem, analyze the potential sources, then present a logical
solution.
Lastly, in many Dragon Boat crews paddlers have an assigned side to paddle on.
At the Basic Instruction level, specialization on a single side should not be
encouraged. In fact, becoming proficient on both sides is more favorable as it
will minimize overuse injuries and help balance muscular development. For
experienced paddlers, learning to paddle on the off side will allow them a
possibility to overcome years of accumulated bad habits.
A good habit to adopt that will encourage bilateral muscle

development is to have paddlers alternate sides from one workout to
the next.
Another option is to warm-down on the opposite side to that used in
the workout.
Alan Carlsson 2007
BASIC PREPARATION
With many Dragon Boat paddlers, new and old alike, even the most basic ideas
can be foreign if they were never taught to begin with. The starting point for
every paddler should be a proper seating position and grip on the paddle. Some
of the terminology you will need to follow this section is;
Top hand: the hand on the top of the paddle.
Bottom hand: the hand lower down on the paddle shaft, just above the blade.
Outside leg: the leg closest to the gunwale.
Inside leg: the leg closest to the centre of the boat.
Grip on paddle
If newer paddlers are shown how to grip the paddle properly on day one, it
eliminates a lot of stress and eliminates any potential confusion surrounding what
even a moderately inexperienced paddler considers common knowledge.
1. Bottom hand position (see Figure 1).
a. Grip one hands width 8 10 cm above the neck of the paddle.
b. Encourage paddlers to have their thumb wrapped around the opposite
side from fingers. This reduces wrist and finger injuries.
Paddlers with smaller hands may not be able to get a hand

around their paddle and should be encouraged to get a private
paddle and have the shaft narrowed slightly to encourage a
better grip.
c. Grip should be firm but not tight, with all fingers around shaft.
Too tight a grip can result in blisters, and too loose a grip, such
as holding the paddle like a pencil, can lead to overuse injuries
in the wrist and fingers.
d. On personal paddles: mark the top of grip zone with a piece of
electricians tape or similar material.
Some paddlers will build a ridge at this point using either a

rubber O-ring covered with a wrap of electricians tape.
An alternative is to build the ridge completely from
electricians tape by wrapping the location once or twice with
tape then folding the tape over on itself (sticky side to sticky
side) then wrapping the doubled over tape around on it three
or more time with the thin edge of the folded tape facing up.
Alan Carlsson 2007
When the ridge is built, unfold the tape and securely wrap over
it a few times.
Some paddlers will continue to wrap the tape down over the
entire grip zone. Occasionally building a second ridge under
the grip zone is beneficial for paddlers whose hands constantly
creep down.
e. Top hand
i. Hand loosely placed on top of T-grip
with fingers hooked around the
front.
An overly tight grip with the top

hand can lead to blisters on the
palm of the hand.
ii. Thumb loosely hooked under T-grip.
iii. Top arm will be bent approximately
135 at the elbow when reaching
over, and the elbow no higher than
shoulder height.
Stronger paddler will be able to

extend the elbow closer to the
135 extent of the range,
newer or less strong paddlers
are better off with a slightly
more flexed elbow.
Figure 1. Illustration of top and bottom hand position on the
paddle
f. Paddle size (see Figures 2 6).
Sizing sporting equipment is a very important part of any activity in
which you wish to remain injury free. Dragon Boating is only just
seeing an interest in purchasing personal paddles, but this should be
encouraged given the low cost (less than $45 CAN) for basic paddles.
A well sized paddle will benefit both taller and shorter

paddlers for whom the standard length (138 cm or 46
inches) is not appropriate. In both of these groups many
injuries can be avoided by properly fitting equipment.

Alan Carlsson 2007
i. While sitting in the boat with body in basic seating position, hold
the paddle with the inside hand just above the blade.
With your gunwale side hand reach over
and hold the paddle with an inverted
grip immediately above the inside hand.
Your thumbs should touch.
Figure 2. Sizing the paddle starting

position.
ii.
Rotate the paddle upside down in
your bottom hand in its usual position
on the shaft, but the paddle is now
upside down with the handle over the
water.
Figure 3. Setting up the hand

position for sizing the paddle.
iii.
With the bottom arm extend
parallel to the water, the handle should
just touch the water.
Figure 4. Inverting the paddle for

sizing.

Alan Carlsson 2007
iv.
If the handle is submerged, the paddle is too long. If the handle does
not reach the water the paddle is too short.
Figure 5. Setting up the bottom arm parallel to the water during paddle
sizing.

Alan Carlsson 2007
Seating Position
1. Set hips up square on the seat (see
Figure 7).
2. Sit up tall, activating stomach
muscles and back muscles to keep
back straight.
3. Angled the torso slightly forward
from the hips until your chin is
located over the mid-thigh region.
Figure 6. The basic seating position.
Do not flex the lumbar or mid-thoracic region of the back

4. Gunwale leg is extended forward and braced against the seat in front or
braced against the bottom of the boat in such a way that you can push
through the foot and into your leg (see Figure 8).
Figure 7. The leg drive enabled by a proper seating position.

5. Inside leg is braced for stability against the seat you are sitting or tucked
under the seat slightly with the knee pointing forwards but able to pivot in
towards centre of boat.
6. Slide against the closest gunwale of the boat, positioning weight on gunwale
leg by angling whole torso slightly out of the boat from the hips so that your
shoulder joint is out over the water
Do not flex the back to achieve this position

7. Try to keep your shoulders parallel to the water and the boat as much as
possible at all times.

Alan Carlsson 2007
STROKE MECHANICS
1. Rotation
Proper, effective rotation is the most commonly omitted part of the Dragon Boat
stroke. When done properly, even the most inflexible paddler can achieve 45 of
rotation.
a. Rotation is initiated through the gunwale side leg pushing the hip back
and letting the inside knee rotate outward from the body. At the same
time, the inside hip rotates forwards.
b. Rotation extends from hips to lumbar and thoracic vertebrae, but NOT
into the neck and head.
c. Keep head looking straight ahead through paddle shaft or up and
across for timing cues.
d. Gunwale side shoulder should now be leading forward and the inside
shoulder angled back.
Rotation is not achieved from rotating the shoulders alone (see Figure 9).
However, this is the most common example of rotation seen in Dragon Boat
paddling. Look carefully at the hip and shoulder orientation between Figure 9
and Figure 10.
Figure 8. Rotation of the torso without hip movement.

Alan Carlsson 2007
Improper rotation or twisting can result in serious lumber discomfort and increase
the risk of lower back injuries.
A true rotation is achieved through the hip and torso acting as a single unit (see
Figure 10).
It is very important that coaches do not stress over rotation as an

indication of good paddling. As paddlers become stronger and more
flexible, other aspects of their stroke mature and they can rotate more.
Figure 9. Rotation of the torso with hip movement.

2. Reach
The reach is only the arm extending forward along the length of the boat. There
is not advantage to be gained from flexing at the waist and overreaching.
Overreaching is one of the main contributors to poor boat run.
Overreaching is a common problem and leads to many bad habits. Paddlers who
are both exceptionally strong, both physically and technically are able to reach a
little further from the waist, but this is only after years of development.
a. Reach is achieved from the shoulders and arms only (see Figure 11).
b. Torso position and angle remain unchanged in the boat (See Figure
11).
This is achieved by way of TORSO STABILITY.

Alan Carlsson 2007
c. Top arm extends forward from the elbow by ~ 135 depending on

rotation and reach length to keep paddle close to vertical (~65-80) for
the entry (see Figure 12).
Figure 10. The reach is all arm extension from the shoulders once maximum
rotation is achieved. There is neither pivoting forward from the waist nor
flexing in the back during the reach or pull.
d. Arm is relaxed during the reach and the torso is stretched tall from hips
to neck.
Figure 11. The top elbow is flexed at ~ 135 during the reach.
Alan Carlsson 2007
3. Entry
This is one of the most critical portion of the paddling stroke. If the entry is not
performed correctly, the effectiveness and efficiency of everything that happens
after are reduced.
a. The top arm initiates paddle the entry by pivoting around the shoulder,
bottom arm does the same (se Figure 13).
If there is too much emphasis on driving the top arm down,

many novice and experienced paddlers alike inadvertently
tense up more than they necessary and actually slow the
paddle entry while prematurely initiating the pull phase.
b. The angle of entry into the water should be between 65-80 and along
the long axis of the paddle. This will vary with reach, rotation, torso
height, flexibility, etc.
c. The paddle travels along path continuous with shaft of paddle, not
vertically (see Figure 13).
The paddle should punch one hole in the water with the tip of
the blade and the rest of the blade follows through that hole.
An entry that is not along the long axis of the paddle will result
in lots of ventilation (air mixing with the water). Ventilation
reduces both the efficiency and effectiveness of the stroke.
d.
Figure 12. The entry is as vertical as possible and initiated from the shoulders.

Alan Carlsson 2007
There should be minimal torso flexion on the entry.
Torso flexion on the entry is an indication of overreaching and

having the angle of entry too acute (less than 70 ).
e. Once blade of paddle is submerged up to neck, top arm drive ceases,
stabilizes and the top of the paddle becomes a HIGH PIVOT POINT
The stability of the top arm from shoulder to elbow to hand is

very important for the remainder of the stroke up until the exit
is initiated.
Torso stability continues.
f. Once the entry is complete and the blade is fully buried in the water,
but before the pull is initiated there is a very, very small pause. In top
paddlers this will be less than a few hundredths of a second, but it is
still there. In inexperienced paddlers it may be twice to three times as
long, but still effective. If this pause is in place the catch and pull will
be much more effective.
Remember the sequence is Enter, Pause and Pull:

E.P.P.
4. Catch
The catch is not a part of the stroke per say, but the moment in time between
the vertical components of the entry and the horizontal components of the pull.
a. The catch occurs at the moment immediately after top arm drive
ceases, stabilization is begun and the pull is initiated (see Figure 14).
A good catch is identified by no movement or a

dramatic slowing in the paddle speed relative to the
hull and paddler for a fraction of a second as the force
is transferred from rotation to the paddle.
If this is done properly the hull moves past the
paddle.
This is a crucial point in the stroke and must be emphasized
and worked on until understood, not just imitated.

Alan Carlsson 2007
Figure 13. The catch is the moment in time between the vertical entry and the
horizontal pull.
b. Once the top arm stabilizes, the gunwale leg initiates a push from the
knee (as if kicking a ball). The gunwale side foot braces against the
bulkhead or deck transferring the push into the outside hip the moves
back slightly relative to the inside hip.
Think of the point of main contact with the hull as being

through the gunwale foot, not the seat. This will help
understand the rotation
This hip rotation is transferred into the shoulders and then the bottom
arm to paddle.
To ensure that the initial leg drive and hip shoulder rotation
is transferred to the paddle the bottom arm must remain fully
extended and locked in place.
The pull is absorbed in the shoulder and wrist only; any elbow
flexion will reduce the efficiency and effectiveness of the
catch.
5. Pull
If the previous elements of the stroke have been successfully completed, the pull
is guaranteed a good degree of success (see Figure 15).
a. As rotation continues from the catch, it increases in speed and the
water pressure on the power face of the paddle increases dramatically.
b. The pull phase is a rotation about the spine combined with a downward
pull with the entire arm from shoulder to wrist. The arm movement is
also described as a rotation around the shoulder joint.
c. The pull on the bottom shoulder matches or slightly exceeds the hull
speed to maintain pressure on the blade.
Alan Carlsson 2007
d. The top arm unit of shoulder, elbow and wrist height should be about
equal to top shoulder.
e. The top hand position (vertical and horizontal) remains stable during
first half to two-thirds of the stroke.
Top arm stability

f. Torso position does not change- the rotation is around the long axis of
Figure 14. The pull phase.

the spine.
Torso stability
g. The bottom arm remains extended with minimal elbow flexion during
the pull.
h. The path of the bottom hand is a slight downward arc, where the little
finger drops closer to the water by the exit.
i. Top hand and arm may drop slightly in the last 30 % of the pull and
the exit approaches.
j. Bottom shoulder does not come behind spine and should finish
perpendicular to the direction of boat travel (along the long axis of
hull).

Alan Carlsson 2007
One element that it is essential to convey to paddlers is the importance of a

vertical and square blade through the pull. Many novice paddlers have a twisted
blade and never maintain a vertical angle. The reduction in the force per stroke
may explain some of the huge margins of victory seen between teams who may
otherwise be identical on paper (see Table 2).
vertical paddle angle
Table 2. Estimated percent force as a result of poor paddle angle.

horizontal paddle angle
15
20
25
30
10
35
40
45
100%
100%
98%
97%
94%
91%
87%
82%
77%
71%
100%
99%
98%
96%
94%
90%
86%
82%
76%
70%
10
98%
98%
97%
95%
93%
89%
85%
81%
75%
70%
15
97%
96%
95%
93%
91%
88%
84%
79%
74%
68%
20
94%
94%
93%
91%
88%
85%
81%
77%
72%
66%
25
91%
90%
89%
88%
85%
82%
78%
74%
69%
64%
30
87%
86%
85%
84%
81%
78%
75%
71%
66%
61%
35
82%
82%
81%
79%
77%
74%
71%
67%
63%
58%
40
77%
76%
75%
74%
72%
69%
66%
63%
59%
54%
45
71%
70%
70%
68%
66%
64%
61%
58%
54%
50%
6. Exit
The exit is another difficult part of the stroke. There are two exits common in
Dragon Boat, a traditional exit and hybrid dragon boat-flatwater exit.
Traditional Dragon Boat exit
The traditional exit is easy to learn and helps maintain timing at the exit for
Basic Instruction and Performance teams.
a. The exit is initiated when the paddle reaches the knee.
b. The blade exits vertically as initiated by the top hand pulling up along
the length of paddle shaft.
c. Bottom elbow flexes on the exit to assists.
d. The exit should be completed by mid thigh.

Alan Carlsson 2007
Hybrid exit
The hybrid exit is more difficult to learn but allows for a slightly longer pull
and improves hull stability on the exit (see Figure 16).
a. The exit is initiated between knee and mid-thigh depending on the
technical strength, physical strength and hull resistance.
b. The blade exits to side by externally rotating the whole bottom arm
from the shoulder, an internal rotation of the wrist and a slight elbow
flexion.
c. Top hand drops in slightly until the leading edge of the blade breaks
the surface and then begins to move up and forward towards the
beginning of the entry.
d. The elbow and wrist continue flexing until the blade is clear of the
water and moving forward.
e. As soon as the blade is clear of the water the bottom arm pushes it
forward until rotation and reach are fully completed and the bottom
arm is fully extended.
f. Ideally, the exit should be clean and relaxed
g. The exit completed between mid-thigh and hip
Figure 15. The hybrid exit demonstrating the top hand dropping slightly into
the boat as the bottom wrist and elbow roll in to lift the paddle out of the
water.

Alan Carlsson 2007
7. Recovery
While the recovery is not seen as a propulsive portion of the stroke, it is crucial in
maintaining hull speed between strokes.
a. As soon as the exit is completed the recovery begins.
b. The gunwale leg bends slightly at knee to reposition the hips for the
next stroke
c. Inside leg stabilizes to help reposition hips.
d. The torso rotation should be smooth and fluid with no sudden stops or
starts to it.
Maintain torso stability through the recovery

e. The shoulders should remain parallel to the water during the recovery.
8. Timing
The timing of the stroke is the uniting element that brings all twenty paddlers
together as a team. Even if all twenty paddlers have impeccable technique and
are the fastest solo paddlers around, if they cant paddle in time, the boat will not
move well at all. Within the left and right sides of the boat being in time, there
are four other main components to timing;
1. The entries must all occur together and at the same speed,
Have the paddlers look up to the strokes or mid-strokes for timing

cues.
Timing cues include visual (top hand position), tactile (boat
movement), and auditory (sound of water on blades, drummers
commands, etc.)
2. The pull must occur together, this can be subdivided down into
a. The catches occurring at the same time,
b. The force being applied at the same time,
Matching the torso movements of the paddlers in front helps with

the timing of the pull phase as does paddling with closed eyes and
feeling for the pull.
c. The pull speed being the same.
The pull force and pull speed matching up together generates the
same power profile per stroke which is important for boat run.
Alan Carlsson 2007
3. The paddles all exit the water together.

4. The torso, hip, leg and paddle movement on the recovery occur together.
The full paddle stroke is illustrated frames by frame in Appendix A.
POWER, FORCE & STROKE RATE

The power output of each paddler contributes to the speed of the Dragon Boat.
Each paddler's power output is a function of their stroke rate (strokes per minute)
and their force per stroke (kg). Too much rate reduces force, too much force
reduces rate. There is an optimal balance point for each paddler and crew.
For novices and early season paddling for all other paddlers, it is essential to
learn how to paddle with good force at slow stroke rates. As the season
progresses increase the rate slowly.
Without learning the basics at low rates, you will not be able to paddle well at
higher rates.
Remember, it is easier to increase rate than force per stroke while

racing and fighting fatigue. Consequently, it is wiser to maximize
force per stroke early on and keep any increases in rate for later in
the race.

Alan Carlsson 2007
RACING BASICS
A Dragon Boat event is often run on a very tight schedule and a successful day
often begins with communication between manager, coach, team captain and
crew. There are two main components to race day, dry land and on water.
Dry land
Through good communication, the logistics of getting the whole time to the
correct venue and taking care of many event details becomes quick and easy.
Up to a month ahead of time begin preparing a list of tasks and assigning them
to paddlers and any support crew you have available (family, friends, sponsors,
etc.). Follow up on the progress of each task in the weeks leading up to the
event to ensure they have been completed. Ideally, the tasks should be divided
up between all team members to promote the feeling of team work. Some
common tasks that require addressing are;
The start time for the teams first race, and the event schedule.
Arranging for transportation and parking for all team members. It is important
that all team members know exactly where the race site is located and how to
get there.
Locate an easy to find meeting place and set a meeting time based on the teams
first race. Many teams choose 1 hour and 30 minutes before to 2 hours before
the first race.
o If tents or indoor meeting areas are not provided at the event, arrange
to bring a large tent or something similar for shelter from the sun and
rain.
Arranging for secure storage for equipment while you are racing, either locked in
a vehicle nearby or bring a volunteer watch over youre the teams area.
Assigning team food and water supplies to a few team members. This ensures
that there is food and water for everyone. This is very important when full days
and weekends of racing are involved.
Preparing a list of items needed for the event.

o Personal items include clothing for both paddling and between events,
rain gear, warm clothing, personal PFD, paddle, towels, a watch,
sunscreen, hats, sun glasses, etc.
o Team items include a first aid kit, folding chairs, blankets, coolers, etc.
o Coaching items include a clipboard or similar item for organizing event
papers, pens, paper, a stopwatch, binoculars, rain coat and pants, hat,
sunglasses, warm jacket and pants
Alan Carlsson 2007
The coach and manager should each have an event schedule and know where to
go for official event updates and questions.
The coach manager and team captain should decide on when to take the team to
the staging area (meeting point for pre-race and pre-loading instructions). The
time to report to the staging area may be specifically indicated by the event
organizer and followed as closely as possible.
Some teams will have a brief pre-race meeting before heading off to the staging
area. This time can be used to discuss your race plan, technical reminders, etc.
If you are concerned about inadequate on water warm up, this is addressed by
scheduling a dry land team warm up. If this warm up can be aerobic in nature
that is ideal. Any last minute intensity is best performed in the boat heading to
the start line.
The last dry land task before the crew gets into the boat is staging the crew
ready to race. This is the time you ensure each paddler has all their personal
paddling gear, including team uniform, PFD, paddle, gloves, glasses, etc. The
staging area is also a good time to briefly talk with each paddler about their role
in the upcoming race, encourage them, and remind them about technical issues.
In the staging area, line up paddlers as they will be sitting in the boat; lefts and
rights, front to back. Your team will be led to the docks by event officials.
On the way to the docks, any additional PFDs and paddles needed by the team
are collected from the event supplies. Ensure all event paddles you use are in
good shape; no splits in the blade, cracks in the shaft and the T-grips are
securely attached. All event PFDs should also be inspected for working zippers,
buckles and proper sizing. If any paddlers can not get a properly fitted PFD,
notify an event official for help. You may be handed a boat number by an event
official. This is usually carried by the drummer and affixed in a holder on the
bow of the boat
On the water, the communication between drummer, steersperson

and crew becomes even more important.
On water
When you load the boat, follow the event officials instructions. Some will ask to
load from the middle, others from the front or back. If possible the drummer and
steersperson should get in first to help direct a safe and orderly loading. Dont
rush the loading process as it is very easy to slip and sustain an injury at this
stage.
The first paddlers in the boat should begin bailing any extra water
out. This usually falls on rows 5 6 as the water pools near the
middle of the hull. If these rows dont load first, pass the bailers up
to them once they are in their seats.
Alan Carlsson 2007
Once the boat is fully loaded and not moving too much, the drummer should
inspect the dragons head, drum, drum platform and seat to ensure they are well
attached and secure. This is a good time to attach the boat number provided by
event officials. At the stern, the steersperson should check the dragons tail,
steering oar, steering bracket and steering pins.
When the boat is fully loaded and inspected, wait for the dock masters
permission to head out onto the course. There is usually a return lane set up
along the side of the course, make sure you stay in this lane or you will be risking
interfering with a race and a potential disqualification. Once you are clear of the
docks, the pre-race warm up can begin.
A well run event will leave you little time to proceed from docks to the start line,
but this is usually more than enough time to do a good pre-race warm up.
During the warm up the drummer will lead the warm-up from the coachs
instructions. At all times, the drummer and steersperson will be looking for other
boats, event officials and watching the time until the scheduled start.
The drummer has to watch the time and race schedule to ensure that the crew is
warmed up and ready to race in a very short period of time. The team should be
in the start area within 3-5 minutes of the start or earlier if instructed to do so by
the on-water referees or starter.
A few suggestions for on water warm up exercises are;
Timing drills
Acceleration pieces of 5-10 strokes at race rate and effort
A step wise increase in intensity from 80 % increasing by 5 % every 10-20

strokes.
Practice starts by breaking it down a few strokes at a time
Review the start sequence and race plan
Practice some relaxation and focus exercises
At on-water referees command the steersperson will have the boat approach the
start area. At this point, the on-water referees will hand the start over to the
starter.
The steersperson will line the boat up to accommodate for a tide, wind, currents,
etc. At this point the steersperson has control over the boat, with feedback from
the drummer on position relative to the start line. It is best that for small
corrections the steersperson use the back 2 - 4 rows of paddlers to maneuver.
It is absolutely imperative that all paddlers respond to the

commands coming from the drummer and steersperson at this time.
Sloppy response time can make the difference between a well lined
up boat and one that drifts out of its lane.
Alan Carlsson 2007
The starter will call the boats to the line and hold them on the line. What this
means is that the boat can move forward slowly until it is almost at the start line
at which point the starter will instruct the boat to hold.
Keep in mind that many events do not have just a start line; there is
often a start box about 2 m or more in depth. The starter will begin
the race when the bows of all boats are in this area.
As such, it is possible to be in the start box and have the start called
while you are still significantly behind other boats.
There a re a number of things to consider when approaching the start line;
Dont be first up to the start line. Other boats may be slow getting there, either
deliberately or by accident. The end result is the same, they make you wait and
increase your risk of drifting.
Dont be last to the start line. The last boat in is often rushed and can on
occasion be behind the line when the race starts.
Dont get pushy with the starter; a good starter will not let the race begin with
any boat over the line. If any boat tries to gain an unfair advantage, they will be
called back.
It is not uncommon that a boat that shows contempt for the start
line will be instructed to back down and the race started while they
are moving backwards, but still in the start box.
Be prepared for the start, it happens fast.

During the race the drummer will constantly communicate with the steersperson.
They should work out non-verbal communication strategies so that they can
communicate over the noise of the race. This way they can time up calls to the
crew and coordinate the execution of the race plan.
Many Dragon Boat team favour using a series of 5-20 harder strokes
they call power series. We strongly discourage this practice as
paddlers will often work harder at the expense of technique. Rather,
call Focus for 10 or something similar to remind paddlers to
maintain technique when fatiguing, and very often the boat will pick
up speed without tiring the paddles and destroying technique and
timing.
The warm-down is usually quite short and from the finish line directly to the
dock. Do this quickly and follow any on-water referees instructions as well as
the dock masters. Any additional warm-down can be finished on dry land.
Dry land
Back on dry land there are two remaining tasks, a debriefing of the race and any
additional warm down.
Alan Carlsson 2007
At the debriefing, review the good and bad points of the race. Remember to
stress the positive aspects of the race and suggest solutions to the problems.
These points can be stressed again at the next pre-race briefing. Close the
debriefing by letting when and where the team meets again.
If the next meeting time information can be posted in the meeting

area, team members can refer to it should they forget or miss the
previous meeting.
The dry land warm down should be light and easy, similar to the pre-race warm
up. If the team does this together it helps reinforce the team morale.
It is important that the coach keep a close watch on paddlers during

the warm up and warm down periods. At many events, there is so
much activity going on that paddlers who are supposed to be resting
between events are often overactive.

Alan Carlsson 2007
STARTS
At the Basic Instruction level and this early in the season for any other paddlers,
starts are not very important and do not figure in training much. However, they
are fun and motivational for all paddlers. We suggest adding starts in for novice
paddlers after 5-6 practices and walking through the start sequence a few times
each session. Always emphasize doing starts slowly to ensure learning takes
place
In race situations, a novice crew, in fact almost any crew will do much better
having worked on timing and proper paddling technique as opposed to blazing
fast starts. For "race simulation" pieces we recommend that novice teams adopt
the start procedure outlined below.
Pre-start
All attention focused on drummer for commands,
All paddlers verify their torso position,
All paddlers verify their leg position for stability and set up for stroke one with
gunwale hip forward slightly and leg ready to push hip back,
Paddle is held in a relaxed position across the legs, bottom hand and blade over
the water.
"Attention please"
Activate abdominal muscles to stabilize torso,
Rotate top hand up over bottom hand so blade is vertical, perpendicular to water,
Position whole blade in the water,
Begin bracing with legs in anticipation of start signal,
Exhale and hold breath listening for start signal.
"Go": Stroke 1
Shorter stroke covering only the last of a full stroke.
There is some rotation, slight elbow flexion and a pronounced leg drive to get a
deep, slow and powerful stroke.
Stroke 2
2
Shorter stroke covering only the last / 3 of a full stroke.
There is more rotation, less elbow flexion and a still a definite leg drive in a deep,
slow and powerful stroke.
Stroke rate increases slightly (~ 5 strokes per minute increase).
Keep speed of initial strokes low: no white water or big boils surfacing anywhere.
It is common for novice and experienced crews alike to go straight into full length
stokes within 5 strokes per minute of racing stroke rate

Alan Carlsson 2007
Stroke 3
The next stroke lengthens some more to the last of a full stroke, still slow and
powerful using a little more rotation. There is no elbow flexion except at exit.
Stroke rate increases slightly (~ 4-5 strokes per minute increase).
Stroke 4
Full length stroke, but still slow and powerful.
Stroke 5
Full length stroke.
Stroke 6
The last start stroke is a full stroke length, but still slow and powerful.
Stroke rate remains the same or only a slight increase (~ 1-2 strokes per minute
increase).
Strokes 7-10
Three to four transition strokes to increase reach and rotation (drummer calls
out, "ready-and-reach" as one word per stroke).
Settle into race rate and effort quickly after the ready and reach.
Strokes 11+
For novice crews there should be NO sprint strokes. Nine times out of ten, the
timing will fall apart and compromise the remainder of the race quite significantly.
The start is a place to either gain distance on other teams or loose it.
If you spend time on working on a good start, you will gain distance.
if you rush your start, you will loose a lot of distance very quickly.

Alan Carlsson 2007
DRAGON BOAT TROUBLE SHOOTING GUIDE

Despite our best efforts to teach paddlers how to paddle, there will always be
problems with learning such a unique series of movements. Problems are
grouped in two categories to help arrive at solutions; those observed directly in a
paddler and those suggested from boat run.
As you will discover, the paddler faults and boat run problems are
often one and the same. It is the identification of the source of the
problem that can be a problem in itself.
With the drills suggested below, always do them once the boat is moving at a
good speed. We suggest you practice a drill for 10-20 strokes then return to
"normal paddling", or paddling without a high degree of focus. Some drills will
require your paddlers to do more than 30 strokes, but these drills are designed
this way.
Do not overload you paddlers with drill after drill after drill without any mental
breaks. A good rule of thumb is to spend 15-20 minutes on a certain technical
problem before changing focus.
A word of caution, having individual rows perform drills for extended

periods of time without the support of the rest of the boat is
irresponsible, not to mention a good way to injure newer paddlers.
This should never be used at the Basic Instruction or Performance
level.
PADDLER OBSERVED PROBLEMS
POOR BASIC BODY POSITION
1. Think posture and sit with back strait, abdominal muscles activated and back
extensors activated, shoulders back and chest forward.
2. Instruct paddlers to be "tall". You can have them visualize being pulled up by a
string running the length of their spine or lifted by their ears.
3. Angle torso from hips so that chin is over mid-thigh, this is a rotation around the
hips not a flexion of the spine.
4. For paddlers who slouch put a baseball cap on them and pull the brim down low
over their eyes and require them to look up sufficiently to see the head of the
paddler in front of them
VERTICAL BLADE
1. If the paddle is angled to far forward have the paddler sit up strait and rotate
forward then reach forward without flexing at the torso. Hold the paddle in the
bottom hand only and place it in the water without flexing the torso. Repeat this
Alan Carlsson 2007
until the paddler finds an angle at which they can enter the water easily using
shoulder rotation only.
2. Begin with the paddle fully buried at the knee. In 5 10 cm increments move
the paddle forward and exit the water, then enter again in the same place. Pull
back, then push forward to the next 5 10 cm mark forward and repeat until the
torso position, rotation and reach are maximized.
3. At all times check for top hand position during the entry and pull being over the
bottom hand. Very often it drops into the boat.
BLADE ROTATION
1. Adjust paddlers grip so that knuckles, wrist and elbow are in flat plane, with wrist
offset to outside of paddle shaft.
2. Inspect top hand position, have paddler keep thumb on top hand pointed out
along axis of T-grip and directed at 90 to side of boat.
REACH AND OVERREACHING
1. Fix body position / lean angle (nose over mid-thigh)
2. Ensure gunwale side leg forward
3. Reach along gunwale, stretch forward
4. Tap shoulder of person ahead with bottom hand
5. Single arm rotation - dip paddle in where you want to enter the water on the
catch. Add top arm to dip.
6. Boxer drill (jab not hook): aim for or past shoulder in front
7. Repeat 4 and stretch another few cm forward
ROTATION
1. Loosen hips: seating position work
2. Hold paddle in bottom hand, rotate through normal range of motion (ROM) 5-10
strokes, paddle 5-10 strokes
3. see Bottom Arm Bends drill 2
ENTRY
1. Have paddlers perform an entry, then immediately release (exit)
2. Have the paddlers perform a double entry (enter, exit immediately, enter again)
then pull.
Watch for proper entry mechanics in the bottom arm and torso on this
drill, very often they are forgotten.

Alan Carlsson 2007
CATCH
1. Once the vertical component of the entry is finished drive with gunwale side leg
pushing hip back to initiate the rotation.
2. Visualize that the arm from shoulder to wrist is a string (i.e. no elbow), the top
arm elbow angle remains fixed (set at 90-135 , suggest you start at 90 and
move outwards as skill, flexibility and strength increase).
3. Have paddlers close their eyes for 10-20 strokes and feel for the catch and
resultant boat movement.
4. Use a dock side drill to stabilize the top hand pivot point. Have a second person
loosely hold the top of the paddle shaft just under the T-grip and push against
the shaft during the pull. Repeat these steps having the second person pull
slightly on the paddle just under the T-grip.
5. Progressive drill to teach the feel of the catch:
i. Have team do draw strokes at 90 to boat, look for little to no side to side
movement in the boat. This indicates all paddlers are applying pressure on
their blades at the catch
ii. Do a series of 5-10 good draw strokes, then have the paddlers move 1/4
(22.5 ) towards a normal stroke and repeat 5-10 strokes
iii. Repeat step b. adding in another quarter rotation towards forward until
paddlers re paddling normally
6. Encourage paddlers to enter, pause until they feel the water push on the nonpower face of the blade and then pull. This is an excellent way to encourage the
Enter-Pause-Pull thinking.
VERTICAL ASPECT OF PULL
1. One arm pull. Keep the lower hand on the paddle and pull slowly feeling for the
water and how it reacts to the blade.
2. Build on drill 1 by adding in the top hand. Take a few strokes. This will emphasize
the importance the top hand has with regards to controlling the blade angle in
the water
3. Do 5 strokes trying to keep the paddle as vertical as possible top hand over the
water, bottom hand under the top hand.
LATERAL ASPECT OF PULL
1. To ensure the paddle tracks back along the length of the boat have the paddler
extend the thumb on their bottom hand and drag it along the side of the hull.
2. Keep the top hand over the bottom hand at all times, especially on the entry and
exit.
EXIT
Alan Carlsson 2007
1. On dry land, have the paddler stand with their back to a wall and place the palm
of their bottom hand on the wall. Instruct the paddler to push back on wall
moving self forward. This is what they should feel on the exit in the boat.
2. If the paddler is scooping water have them keep their top hand directly above
bottom hand.
3. If the paddler is scooping water have them overemphasize a straight bottom arm
up to the exit.
4. Traditional Exit
a. visualize pulling sword out of scabbard (i.e. along length of shaft)
b. focus on initiating exit at knee, pulling out at mid-thigh
5. Hybrid Exit
a. initiate outward and upward elbow flexion at mid-thigh
b. trace curve of "D" just over surface of water
c. Monkey drill: imitate a childs monkey scratching side by flexing your elbow
and wrist
d. Thumb drill: on the exit extend the thumb on the bottom hand and touch your
leg at mid-thigh. As soon as your thumb touches your thigh begin raising
your top hand and bringing it forward.
RECOVERY
1. Power stroking drill: on the recovery slow the movement speed down so that it
takes either 1 second, 2 seconds or 3 seconds to complete the recovery. Then
enter, pull and exit at normal speed. The crew will have to focus very carefully
on when the entry occurs.
2. High recovery: Have the paddler drag the blade in a D shape over the surface of
the water (stationary first then while paddling).
BOTTOM ARM BENDS
1. Get the paddler to extend their elbow fully by pushing up with upper arm and
down with the wrist. Many think about extending lower arm from upper arm,
which is unstable, stability begins by the torso and extends outward.

Alan Carlsson 2007
2. Use sections of thin walled corrugated PVC pipe to fix arm in extended position.
It is possible to flex slightly, but not without significant effort.
This drill will cause problems on the exit, but not enough to
compromise the rest of the stroke. The paddlers should be able to
adapt.
GENERAL TIMING
1. Have the front half or back half paddle while the other half sits out.
Those not paddling continue to rotate and use their legs in time with
the boat. If this is done with closed eyes it forces the paddlers to feel
for the timing.
2. Repeat drill 1 with left and right side.
3. Repeat drill 1 with front lefts (rights) and back rights (lefts).
4. Front 2 rows only paddle, then add in a row every 5+ strokes.
5. Repeat drill 4, but removing rows from the front after 3-5 rows are paddling
i.e. rows 1 through 5, then add row 6 and remove row 1, etc.
6. Repeat drill 4, but in reverse starting with the back two rows.
7. Initiate drive from leg, change timing focus from arms or torso to hips.
8. Instruct paddlers to keep looking up and forward. Periodically, the drummer will
signal row numbers and that row has to acknowledge.
9. Have paddlers pause together just prior to entry at full extension (begin with long
pause and decrease as timing improves- vary pause duration to keep paddlers
alert).
10. Increase rate for 10 strokes, decrease for 10, repeat having crew follow strokes
exactly. To begin say "rate up/down in 3-2-1, NOW!", then progress to "rate
up/down in 2-1, NOW!", then "rate up/down NOW!"
TIMING ENTRY
1. Power stroking drill: on the recovery slow the movement speed down so that it
takes either 1 second, 2 seconds or 3 seconds to complete the recovery. Then
enter, pull and exit at normal speed. The crew will have to focus very carefully
on when the entry occurs.
2. Have paddlers perform an entry, then immediately release (exit)
3. Have the paddlers perform a double entry (enter, exit immediately, enter again)
then pull.
Watch for proper entry mechanics in the bottom arm and torso on this
drill, very often they are forgotten.
Alan Carlsson 2007
TIMING FORCE APPLICATION

1. Begin with paddles fully buried in the water as if ready for the start. Have
everyone initiate 1 stroke together. Gradually progress to 2, then 3, etc.
2. Begin with the whole boat paddling and have row 1 ease off on their force per
stroke while keeping the stroke rate. Have row two follow a couple of strokes
later, then row three. Quickly do this back to the stern. Begin adding rows back
in, this time they apply normal or race intensity effort to the stroke. When the
next row up is able to feel for where the force is applied they match it and
indicate they are in by calling out row 10 in!, row 9 in! all the way to the
front.
3. Repeat the previous drill from the stern to the bow.
4. Encourage paddlers to enter, pause until they feel the water push on the nonpower face of the blade and then pull. This is an excellent way to encourage the
Enter-Pause-Pull thinking.
TIMING EXITS
1. Have paddlers begin their stroke at the exit and just pull out together with either
the traditional or hybrid exit. Gradually lengthen the stroke by 5 10
BOAT RUN PROBLEMS
BOW BOUNCES AT CATCH
1. see catch drills
2. see reach and overreaching drills
3. see basic body position drills
4. see timing entry drills
5. see timing force application drills
BOW BOUNCES AT EXIT
1. see basic body position drills
2. see exit drills

Alan Carlsson 2007
CATEPILLAR IN TIMING
1. see general timing drills
4. see exit drills
STERN BOUNCES AT CATCH
1. see body position drills
STERN BOUNCES AT EXIT
1. see exit drills
2. see exit timing drills
SIDE TO SIDE ROLL
1. see body position drills
2. see general timing drills
4. see exit timing drills

Alan Carlsson 2007

Principles of Training
Over the past few decades, the sciences involved in training athletes have been
developing at an amazing rate. This evolution has resulted in a slow, but steady,
increase in both the fitness and performance demonstrated by top athletes. As a
Basic Instruction coach, these discoveries are important to help you understand
how to help your paddlers improve.
Recent advances in sport science include;
The association of heart rate with workload,
The association of muscular force with speed of movement,
The identification of the relative contributions of the aerobic and anaerobic

energy systems,
Questionnaires for estimating fatigue levels and other psychological

characteristics associated with sport performance,
Utilization of training intensity zones, and
Sport specific testing methods.
More recent developments have allowed sport scientists to estimate the

contributions of physiological and psychological characteristics such as strength,
speed, power and techniques to overall performance. All of this knowledge
allows us to prescribe more effective and more efficient training programs to our
athletes.
At the upper levels, prescription of training programs can become quiet complex.
However, there are a number of fundamentals that apply to all levels of athletes
and should be understood by all coaches. The first of these is the difference
between the concepts of fitness and performance.
Fitness
Fitness represents an athletes ability to demonstrate the basic requirements
for completing the sport in question. Attributes of fitness include aerobic
power and capacity, anaerobic power and capacity, muscular strength and
power measures, and basic sport skills.

Alan Carlsson 2007
Performance
Performance, on the other hand, is the athlete's ability to integrate fitness
with sport specific competition technique and psychological skills. Time trials
and competition results are performance measures.
Fitness aspects of training are best addressed early in a training plan.
Focusing on performance is best reserved until competitions are closer.
As a Basic Instruction coach it is important that you convey this

to your paddlers as they will often fixate on the Dragon Boat
Festival or some other performance based event in the future as
opposed to spending time developing.
However, it is necessary to evaluate both fitness and performance on an
ongoing basis to fully understand a team or individual's strengths and
weaknesses so that your training program can address these areas.
Principles of Training
There are eight principles that are essential to the design of an effective training
program (see Table 3). For Basic Instruction level coaches only the first six are
important. The last two, maintenance and fatigue will be addressed in the
Performance and High Performance modules respectively.
Table 3. Fundamentals Principles of Training.
FUNDAMENTAL PRINCIPLES OF TRAINING
1. Progressive overload
2. Super-compensation
3. Recovery
4. Specificity
5. Frequency
6. Periodization
7. Maintenance
8. Fatigue
i) Progressive overload
The principle of progressive overload states that, for athletes to improve they
must slowly and methodologically encounter workloads and stresses (physical
and mental) that exceed their current abilities.
This overload does not
necessarily occur on a daily basis, but should span successive days, months and
years. Overload will result in fatigue (principle 8), which in turn will trigger
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fitness super-compensations (principle 2). If an athletes abilities (physical,

technical, and psychological) are not overloaded, they soon and more
improvements occur.
ii) Super-compensation
The principle of super-compensation is based on the fact that once stressed, an
athlete will adapt to be better able to cope with a similar stress at a later date.
In order to experience super-compensation, an athlete will pass through a period
of fatigue (principle 8), then a period of enhanced fitness once recovery (principle
3) is nearing completion.
iii) Recovery
The principle of recovery states that for fitness to improve and even be
maintained, a period of reduced effort is necessary. The need for recovery is
inherent at all levels of training;
within workouts,
between workouts,
between days of training, etc.
By allowing differing amounts of recovery, a program can direct an athlete's

preparation towards a specific goal; be it psychological, aerobic, anaerobic or
technical.
iv) Specificity
Specificity is an expression of how close your training is to your competitive
requirements.
Specificity is well illustrated through two individuals who join a

novice Dragon Boat crew. One is a very good runner, the other a
very good swimmer.
The runner, while being as fit as the swimmer, will not be as good a
paddler to begin with as he or she will initially lack the specific
upper body fitness.
The swimmer with more specific upper body fitness will adapt to
paddling faster due to the greater degree of similarity in his or her
past training.
In time, it is possible for the runners paddling abilities to equal or
exceed that of the swimmer.
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For novice paddlers, the specificity of training revolves around learning to paddle
properly first, and developing paddling fitness second.
However, paddling is part of a unique group of sports (including swimming, rock
climbing, and cross-country skiing) that require unique and unnatural
movements. Consequently, only a limited amount of non-specific training will
enhance performance and as athletes become more experienced, the benefits of
non-specific training are greatly diminished. Thus, the specificity of fitness
training increases in importance for the more experienced and elite athletes.
In other words, to become a better paddler you need to paddle.

v) Frequency
The frequency with which an athlete trains is always important. Frequency needs
addressing both within and between workouts. Within a workout, frequency is
defined by the duration of work and rest intervals. The frequency of workouts in
a given day, week, or month will be important in more advanced athletes, not so
much with novice paddlers unless fatigue (principle 8) plays a role.
vi) Periodization
One of the most important aspects of training is the systematic assembly of
training into a cohesive unit. Periodization is the process by which a season or
year is broken down into a number of phases that address specific training needs
or goals. There are two main categories of Periodization, the training phases and
the building blocks used group training goals.
Training phases
a) Preparation Phase
The preparation phase consists of a series of weeks that systematically
address an athlete's strengths and weaknesses (i.e. aerobic, anaerobic,
psychological, tactics, technique, power, or muscular conditioning). It is often
divided into a general preparation phase (GPP), during which a broad
range of training is prescribed to prepare the athletes for subsequent sportspecific stresses in a specific preparation phase (SPP). In the SPP, the
physical conditioning and training take on a greater sport specific focus. The
transition between the general and specific phases should be smooth and
gradual. The majority of overload and super-compensation occurs in these
phases.
b) Pre-Competition Phase
The pre-competition phase addresses an athlete's specific preparation (i.e.
intensity, technique, psychological, tactical) for the competition phase. The
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specificity of training increases over the SPP during this time. Frequency of
training may increase at this time.
c) Competition Phase
The competition phase spans a series of target races or events, or even a
single event. During this time, reducing fatigue to encourage one last supercompensation is planned as is an increase in sport specificity relating to tactics
and psychological preparation. Traditionally in Dragon Boat paddling there is
only one competition phase. However, with the increased popularity and
availability of events, it is now possible to have two competition phases each
with its own pre-competition phase. More advanced Dragon Boat teams are
more likely to have multiple competition phases than novice teams.
d) Transition Phase
The transition phase (also referred to as the off-season) is a period used for
recovery (principle 3) or maintenance (principle 7). Ideally, this phase
involves a two to three week period where formal training is virtually nonexistent. During this time, the athlete is involved in light physical activities
other than paddling or passive recovery. Periods longer than this result in a
loss of fitness and performance decreases.
At the Basic Instruction level the transition phase can be almost as long as or
even longer than all the training phases combined seeing as how long term
performance is not always a team priority. However, elite level paddlers
should observe a short transition phase as mandatory and crucial to long term
development.
Building blocks
Within the periodization of training phase there is another level of periodization
where the days, weeks and months are grouped together to indicate how long
the training program focuses on a common goal. There are three such
categories; microcycles, macrocycles and mesocycles, each nesting within the
other.
1. Microcycles are the smallest units and can last between two and fourteen
days in length depending on the training focus and how long it will take to
initiate a training response. A common microcycle length for a Basic
Instruction or Performance Dragon Boat team is seven days, the same as the
common work week.
2. Mesocycles are groups of microcycles commonly lasting between two and six
weeks. Within a mesocycle, the microcycles will build from one to the next in
difficulty (training hours, training intensity or both) and focus. It is common
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to either end or begin a mesocycle with a recovery microcycle of an

appropriate length.
3. Macrocycles are groups of mesocycles that cycled through all of the relevant
training goals, physical, technical and psychological. Macrocycles are grouped
together (or possibly singly) to fill out the training phases. It is important to
note that all training goals need not be addressed in each macrocycle. During
some phases of training, one or more of the mesocycles may be in a state of
maintenance.

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BASIC INSTRUCTION AND EARLY SEASON WORKOUTS

Training Phases
As was outlined in the previous section, the basic training year is divided into five
phases, each with a specific objective. The phases are the general preparation
phase (GPP), the specific preparation phase (SPP), the pre-competition phase
(PCP), the competition phase (CP), and the transition phase (TP).
It is important to note early on that while there is a great deal of structure within
these phases it is important to allow some room for randomness. There is a risk
associated with using the same workout over and over again. Elite paddlers will
not respond to a highly repetitive and structured routine or program whereas a
novice paddler might continue to improve for some time. Consequently, variety
is an essential element of every formal training program, but more so for yearly
than seasonal programs. The varied training load will also help prevent any
psychological burnout from endless repetition of the same workout, and maintain
long term motivation.
However, for inexperienced paddlers almost any systematic training will result in
performance and fitness gains.
Interestingly enough, when an elite level athlete changes coaches or

an existing coach adopts a new coaching style, performance and
fitness increases are common due to the inherent differences from
the old program, regardless if those changes are good or bad.
The degree of randomness in a training program is modified through slight
variations in the duration and intensity of the workouts.
Caution must be used so that training does not become so

randomized that there is no identifiable progression, overload, sport
specificity or direction.
Finding and prescribing this balance takes both knowledge and experience.
Within the training program design section of modules two and three, examples
of the variety possible within a given workout are further described.
Basic Instruction programs and the general preparation phase
In the general preparation phase, the objective is to prepare the athlete for the
sport specific training to follow. Initially, this will require that a training base of
aerobic fitness is established.

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Aerobic fitness refers to any efforts than can be sustained for a long
duration. A two hour paddle at an easy pace or a two hour race
both requires aerobic fitness. And, believe it or not, an all out 500 m
paddling sprint requires almost as much aerobic fitness as a two
hour race. Aerobic fitness plays a big role in all activity that lasts
longer than 2 minutes.
There two components of aerobic fitness; the heart and lungs, and
the specific muscles involved in the activity. Both work together and
can not function properly without the support of the other.
This phase allows muscles, joints, and tendons to be conditioned for the
repetitive stresses incurred while training and learning technique. This basic
physical conditioning will enhance the athletes ability to recover between daily or
weekly training sessions, during the rest intervals between high intensity interval
sessions as well as between races in regattas or festivals.
Typically, the duration of the general preparation phase is quite long (8-12+
weeks), especially for athletes with little systematic training. For more
experienced athletes, the general preparation phase will be shorter, acting as a
link between the transition phase from the previous year and the specific
preparation phase of the current year.
For many novice Dragon Boat teams, there is not enough time to go through
both a GPP and a SPP. The result is a compromise, a general preparation with
more of an emphasis on paddling skills. This combined GPP/SPP can simply be
called a GPP for all intents and purposes.
Physical
This phase marks the beginning point from where all paddlers prepare for the
Dragon Boat season. The overall objective of the GPP is to prepare athletes
aerobic fitness to a point where more specific efforts (in both effort level and
duration) are possible. This can be done through either specific (i.e. paddling) or
non-specific (i.e. running, cycling, rowing or skiing) exercises. It is always a good
idea to ensure a minimum of 50% specific training in the GPP.
Remember: Novice teams may not have this luxury and their GPP
will be 100% specific training.
The pursuit and maintenance of aerobic fitness is a lifetime activity, achieved not
only by way of low intensity distance training, but also the judicious use of high
intensity efforts or interval training. The GPP is also an excellent opportunity to
increase muscular strength. Enhanced general muscular strength and injury
prevention are cornerstones of the GPP. Please refer to the section of the level 2
Performance coaching module for details on strength training.
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This phase is very important for all athletes, not just newcomers to the sport. All
athletes require time to work on the building blocks of their physical preparation.
It is not possible to become an elite level athlete, or any other kind of athlete,
without adequate preparation in all aspects of physical fitness. There are no
exceptions to this rule, despite what your paddlers may tell you!
In the Performance and High Performance coaching modules we will

discuss these basic building blocks that contribute to the final
performance. They are known as energy systems and exist on a
continuum ranging from almost exclusively anaerobic to almost
exclusively aerobic.
Technical
For many Canadian paddlers, the GPP is a period during which very little
paddling specific training is performed. Instead, training modes such as crosscountry skiing, swimming, cycling, and running are used extensively to build a
strong aerobic base on which the subsequent training can be done. Using
alternate modes of training prevents boredom and helps to keep the athlete in a
psychologically fresh frame of mind. Not to mention it minimizes the risks of
hypothermia and frost bite while training on the water during winter!
When paddling is not possible, use cross-training in sports where there will be as
much training specificity benefits as possible. Two of the most beneficial winter
time activities for paddlers include swimming and cross-country skiing (both skate
technique and classical).
However, due to the complex technical nature paddling, it is important for
athletes to spend many hours and even years perfecting technique. This learning
process should be begun each year at low speeds (both boat speed at stroke
rate) until the basic movement patterns are learned, or re-established. However,
once technique at a given stroke rate is acceptable, there should be little
hesitation in moving on to faster rates. Thus, once the basics are in place, the
athlete can begin to spend time perfecting that same technique at higher
intensities and movement speeds. This learning occurs mostly during the SPP.

Alan Carlsson 2007
PLANNING PRACTICES: BASIC PRINCIPLES

The training program you put together for your Dragon Boat team is going to be
one of the most important tools you will have all season long. The training
program, whether it is only a few words, or a 100 page manuscript, becomes a
map to show you where you are now, and where you will be going and all the
important places along the way.
When you sit down to plan your training program, there are a number of different
levels to your program you have to consider before you can begin. What
direction you take with your program design is answered through following a
simple set of guidelines that are derived from goal setting and step by step
planning.
Goal setting
What is the main goal or objective of your program?
It is very important that you as a coach facilitate the setting of realistic and
achievable goals for your team. Having the team involved in setting their long
term goals is ideal. This way they will have a vested interest in the outcome and
everyone on the team is aware of where the team is heading and your job as a
motivator becomes easier.
With goal setting, better results are often obtained when the goals
aim for an objective that is currently beyond reach, although
obtainable with some work and planning. If easily obtainable goals
are set for the team, upon obtaining the goal the team will be left
with a feeling of having accomplished very little. Conversely, overly
ambitious goals can leave teams feeling unfulfilled as well. As with
many things, moderation is the key to successful goal setting.
To reach a long term or seasonal goal, intermediate or short term goals are
needed to chart your progress. While paddlers may not see a long term goal
getting any closer, with intermediate steps progress becomes more obvious. For
example;
A team sets a long term goal of paddling 500 m with perfect timing at a stroke
rate of 75 strokes per minute for the target festival in mid June. It is currently
February and the team is struggling to maintain 45 strokes per minute over 500
m. Intermediate goals for this team are:
1. mid February 45 strokes per minute without struggling,
2. mid March: 50 strokes per minute without struggling,
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3. early April: 55 strokes per minute without struggling,

4. early May: 60 strokes per minute without struggling,
5. late May 65 strokes per minute without struggling,
6. early June 70 strokes per minute without struggling,
7. mid June 75 strokes per minute without struggling,
At the Basic Instruction level, your seasonal goals should be very simple. Other
long term goals to consider for a novice team include;
achieving a certain part of the stroke,
encouraging more positive communication between paddlers in the boat,
completing a certain distance or time without stopping,
working on completing a certain distance in a certain time,
even something as simple as showing up on time
Once a goal is set, it is important to be able to evaluate whether it has

been achieved or not. As such, well defined or objective goals are much
more desirable than ambiguous or subjective goals.
An example of an objective goal is paddling 3:15 or faster for 500 m in
no wind and no currents or tide. This goal is very clear, easy to
measure and well defined as to when it can be achieved.
An example of a subjective goal is the commonly chosen goal of
making the final. While this may appear relatively objective, it relies
not solely on the teams abilities, but on a number of factors beyond
their direct control. The competition, lane selection, opponents in heats
and semi-finals, tactics and teamwork are but a few of the factors that
you can not control.
It is very important for Basic Instruction and elite paddlers alike to be
able to receive feedback and evaluate their progress, not just mark a
goal as done.
Thus, the first level of designing a successful training program is setting goals for
the training season, whether only two months long or a four year Olympic plan.
No matter the length of the program, advanced planning is what identifies
successful programs.
Once you have set your long term and intermediate goals, your planning
continues to move to smaller and smaller units of time. Seasonal plan goals are
broken down into intermediate goals. Intermediate goals are broken down into
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monthly and weekly goals. Finally weekly goals are broken down into daily and
individual training session goals.
Once you reach the individual training session level, you can set a number of
goals for the practice. These are often set only a short time in advance, keeping
in mind your seasonal goals of course. How you select your daily goals often
depends on the outcome of the last training session. A good coach will often
identify weaknesses from practice to practice and be flexible enough to address
these in the next training sessions.
An inflexible coach will stick to a
predetermined plan regardless of the immediate needs of the paddlers.
Inflexibility in coaching is a guaranteed recipe for an unsuccessful season.
At the weekly and daily planning level, the following are examples of common
goals;
Fitness training (aerobic, anaerobic, etc.),
Technique training (work on exit, entry, etc.),
Tactical training (starts, pacing, etc.),
Team building (motivation, problem solving, etc.),
Associated skills such as flexibility, balance, etc.
As you gain practical coaching experience, you will learn that the time required to
achieve certain goals is never absolute. With experience you will be able to
access your teams current state and estimate how long it will take, and how
much effort is required to achieve a given goal.

Alan Carlsson 2007
PLANNING A TRAINING SESSION

Once you have your goal for a given training session, the rest is simple. Keeping
the workout simple and following a loose structure will allow your sessions to run
smoothly.
Until you develop your own general practice guidelines, the following section
outlines the other details you need to fill in before your session is complete.
A well planned training session will always allow for:
1. A warm-up time of at least 10 minutes during which time easy paddling and
basic technique work are performed. Any stretching and flexibility exercises
should be included after the initial warm-up period once the muscles and joints
are also warmed up and ready for activity. For an easy aerobic training workout,
the warm-up is essentially the first few minutes of the workout. For all types of
training sessions, the warm-up is included in the total training time.
Many Dragon Boat teams use a dry land warm-up routine of aerobics
type movements. While this is a great way to get a general warmup, it is not a substitute for easy paddling. The paddling will allow
for shoulders, torso, arms and legs to adjust to the range of motion
and forces experienced in paddling that is not always possible on dry
land.
2. Each training set. This will include a description of:
a) The required technique and technical focus for each effort,
b) The number of intervals required,
c) The duration of each interval. It is best to use time as a measure of duration
rather than distance. Time durations remain constant in all conditions while
distances can become reduced, or lengthened as a function of fitness, terrain,
weather, equipment, etc.,
d) The exercise intensity required for each interval using an intensity scale all
athletes are familiar with. We use a scale where 100% refers to 100% for
that particular duration. Thus the intensity for 1 minute at 100% is harder
than 6 minutes at 100%,
e) The required recovery interval for each effort. We recommend you
indicate the Recovery Time required after the completion of the effort as
opposed to a repeat time (i.e. use 1:00 minute hard on 2:00 minutes
recovery, not 1:00 minute hard every 3:00 minutes).

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Examples
20 00 at 65 % effort: focus on rotation from the hips, initiating
the catch with the legs
3 x 6:00 at 75 % effort on 6:00 recovery at 60 % effort: focus

on slow stroke rate (30-40 strokes per minute)
3 x 3:00 at 100 % on 6:00 recovery at 60 %: focus on a solid

stable catch
3.
For novice athletes, or novel training exercises, a list of equipment might

also be advised.
4.
Warm-down time should also be included in the workout. A minimum of 10
minutes is advisable, while more than 15 are probably unnecessary. As a rule, the
last recovery interval from an interval session can be included in the warm-down
time, all of which count toward the total exercise time.
When planning a day of training, you should schedule technical and intense
efforts prior to less intense, longer duration sessions. The theory being that it is
always possible to do volume training while fatigued, but not always possible to
do technically good efforts of any intensity while fatigued.
As such, the following order is recommended:
1.
2.
3.
4.
Technique training, time trials and testing.

High intensity training.
Muscular conditioning.
Easy aerobic conditioning.

Alan Carlsson 2007
ENERGY SYSTEMS
A cornerstone to coaching middle distance paddling is the concepts of energy
systems. Simply put, energy systems are the different methods your body uses
to fuel your muscles during exercise. There are two basic energy systems you
need to be aware of at the Basic Instruction level, aerobic and anaerobic.
Aerobic energy is used in sustained longer duration efforts of both high and low
intensity, while anaerobic energy is used in very short duration high intensity
efforts. From a practical coaching perspective we believe that Basic Instruction
coach needs to worry about only one energy system, the aerobic energy system.
The anaerobic energy system is explored further in the Performance

and High Performance coaching modules. At the Basic Instruction
level, anaerobic energy exerts a minimal effect on the outcome of
your race and your coaching time is better applied to paddling
technique and aerobic fitness.
To read the energy system guideline you will need to become familiar with the
following terminology;
Heart rate (HR): As you work harder your heart will beat faster. At a
certain effort level you will be working so hard your heart can beat no faster,
this is referred to as 100% of your peak heart rate. Peak heart rate is age,
gender and background specific, and it is very individual. A common estimate
of peak heart rate is to take 220 and subtract your age. i.e. a 35 year old
would have a peak heart rate of (220 35 = 185). However, formulae such
as this one are based on exercise that uses more muscle than paddling (such
as running or cycling) so the estimate will probably be high.
o
While hard efforts will be at 90-100% of peak heart rate, easy

efforts will often be at efforts close to 50-75%. Even small increases in
heart rate can result in a much faster onset of fatigue.
Peak heart rate can be estimated by what is called an incremental

fitness test where the effort is increased in small steps every 15 - 60
seconds until the effort level can no longer be increased. A test such
as this should not be performed without prior medical clearance by the
paddlers family doctor.
Rating of perceived exertion (RPE): This is a method for estimating

effort level based on a scale of some sort. Common scales are 1 to 5, 1 to 10
and 1 to 20. In each case the higher the number the harder the effort. The 1
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to 10 scale is easy to apply as you can explain it as a percentage scale where

each unit represents 10%.
Work to Rest ratio (W:R): This is a reflection of how much rest time to
take between harder efforts. i.e. a 2:1 ratio indicated you take twice as much
recovery time as it took to complete the harder effort. A 3:00 effort on 2:1
would require 6:00 (2 x 3:00) recovery at an easier effort (never completely
inactive).
AEROBIC TRAINING
There are two objectives in aerobic training, to increased aerobic power and
aerobic capacity. For long distance events such as a 10 000 m paddling race
aerobic capacity is important, while for a 1 000 m event aerobic power becomes
more important.
Aerobic capacity is your body's ability to work for long periods of time (10:00
and longer) and is best trained using low intensity and longer duration continuous
training efforts.
Aerobic power is critical in your ability to work hard for longer durations (2:00
to 6:00 or longer) and is best trained by high intensity intervals.
For novice Dragon Boat crews, the physical side of training is very simple.
Aerobic capacity training will produce almost all of the performance increases
you need. If there is enough time in your season and your technical training is
progressing well, you could consider adding in some longer, higher intensity
pieces into your practice (race length pieces) over the last few weeks before you
race.
Be careful though, if your team is still having technical difficulty at

this point, higher intensity will not solve technique problems but
compound them.
The following guidelines define each of the aerobic energy systems in terms of
how long to train and the effort level needed before you will see appreciable
fitness changes.

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Cycle Length: 2 - 6 weeks
Focus: To increase easy long duration efforts and as a result, the percentage of
your high intensity pace you can sustain for long durations. Aerobic mechanisms
are slow to adapt as such they must be introduced early in the program
Target Training Effort:

1.
Long duration (15:00 +) workouts at very easy efforts, 50-65% peak heart
rate.
i.e. 45:00 AeT easy paddling and technique work
This intensity is equivalent to closing your mouth and breathing only

through your nose. It is very, very easy.
Novice crews should not attempt more than three 20-30 minute
workouts per week when starting up. Longer durations are possible
as the season progresses. A good rule to follow is not to increase
the duration by more than 5 % per week.
Days of Consecutive Training using this effort level: short to long (2 to 14
days)

Focus: To increase the effort level at which technique work is performed for
short durations, and as a result, the percentage of your high intensity pace you
can sustain for long durations.

1.
Aerobic capacity efforts can be short (0:30) to quite long (10:00) efforts at 80
% of peak heart rate and above. They are usually on short to medium recovery
(1:2 to 1:1) and performed only after warming up thoroughly at your aerobic
threshold (AeT).
i.e. 6 x 0:30 at 80 % of 500 m race pace on 0:30 recovery, or
i.e. 3 x 2:00 at 85% of 500 m race pace on 2:00 recovery, or
i.e. 2 x 10:00 at 80% of 10:00 pace on 5:00 recovery.

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As the season progresses, you can slowly increase both the duration
and the intensity of your aerobic capacity training. A good rule to
follow is not to increase the duration or intensity of the aerobic
power work by more than 5 % per week.
Novice crew should only do training such as this in the final few
weeks before their main goal event.
Days of Consecutive Training using this effort level: short to medium (1 to
4 days).

Focus: To increase amount work of hard aerobic work possible. This becomes
very important when complementing Aerobic Threshold and Aerobic Capacity

training.
1.
Aerobic Power workouts: 1:30 6:00 work intervals at near peak heart rates
on medium to long recovery (1:1 to 1:3) at 60-80% peak heart rate. Aerobic
power workouts are performed only after warming up thoroughly at your aerobic
threshold (AeT).
i.e. 3 x 3:00 at all out 3:00 pace on 6:00 recovery

2.
Broken Aerobic Power workouts: same duration as above but broken into
smaller pieces with short recovery breaks inserted. This encourages a higher
overall effort and better technique in the workout for more advanced paddlers.
i.e. 6 x 1:00 at all out 6:00 effort on 0:30 recovery
Novice crews should not do aerobic power workouts until after an

initial six weeks of aerobic base building has been completed. Even
then, once per week or once every two weeks will suffice.
days)

Alan Carlsson 2007
Strength training is a very misunderstood component of training for sport. One
easy way of addressing the initial phobias associated with strength training is to
replace strength training with muscular conditioning.
While this name change may seem like a minor point, it often
prevents psychological barriers from springing into place while you
explain that in a well administered muscular conditioning program,
none of these concerns will be a problem.
Often strength training is associated with images of bodybuilders and Olympic
power lifters. For paddlers, this is not the kind of strength or muscle mass
needed for performance. Unfortunately, there are many myths and fears
associated with muscular conditioning. Some of the more common complaints
are;
A fear of weight gain,
A loss of movement speed,
A reduced range of motion and
A fear of increased injuries.
For novice paddlers, a muscular conditioning program is often too much to ask.
However, if the paddlers are willing, it is a very useful tool to promote injury free
paddling and an enhanced quality of life for many individuals new to training.
From a sport specific point of view, a well designed program will prepare an
athlete to be stronger, faster, and more powerful. Additional benefits will be
obtained through stronger tendons, ligaments and increased joint stability all of
which will contribute to reducing the likelihood injuries.
Muscular endurance is a term commonly used in association with

middle distance sports. It is a misleading term that is often
interpreted as high muscular strength for long periods of time. This
sort of training is not muscular conditioning. It is either aerobic or
anaerobic exercise, depending on the duration and the intensity of
the efforts, and it is not a substitute for muscular conditioning.
One of the most important benefits of muscular conditioning is the increased ease
with which large amounts of muscle mass can be activated. We have often heard
how humans use only a small percentage of their brain's capacity. The same
holds true for muscle. Until a muscle has been trained to work maximally, it will
seldom be fully activated. This means that it will not be generating maximal
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force, speed or power. Muscular conditioning can train the athlete to fully
activate almost all muscle fibers at almost any time.
Given the benefits of muscular conditioning, and the importance muscle mass
plays in generating paddling speed, it has to be balanced against a couple of
factors.
1.
2.
How much of an individuals muscle mass is actually used in paddling?

How well can the paddler handle the water resistance exerted on the hull
that is attributed to their mass?
A relatively easy way to estimate these two factors is summarized in a paddlers

strength to weight ratio. This is a reflection of how strong an individual is over
any series of exercises relative to their body weight. However, paddlers with a
low strength to weight ratio may be so strong that despite their weight they
make a significant contribution to the boat speed.
In general, a muscular conditioning program will follow a cyclical pattern. The
cycle usually begins with a mesocycle of basic conditioning, with learning lifting
technique, discovering individual limits and familiarization with the equipment.
This prepares the both the athlete, and their muscles, for the higher intensity
work with more resistance or speed that is to come.
Muscular conditioning terminology includes references to sets, repetitions and
lifting tempo. The number of sets refers to how many times you will repeat a
given number of lifts. The number of times you perform a given lift or exercise in
succession without a rest are called repetitions (reps.). The lifting tempo is a
guideline for how long a given repetition should last as it is broken down into
lifting the weight, pausing, lowering the weight and pausing again.
An eccentric contraction is one where the muscle is lengthened, such

a when you lower a bag onto a table or go down stairs. The
resistance provided by the bag or your body weight is lowered. In
some common exercises the eccentric contraction occurs when you
lower your body from a chin up, or squat down with a weight.
An isometric contraction is a muscular contraction that results in no
movement. Any time you push against a resistance that is too great
for you, or one that results in no movement is isometric.
A concentric contraction is one where the muscle shortens. Lifting a
bag off a table, or walking up stairs requires a concentric
contraction. In strengthening exercises, pulling yourself up into a
chin up requires a concentric contraction as does lifting yourself
from a squatting to standing position.
Alan Carlsson 2007
Through modifying the number of sets, reps and the lifting tempo, a muscular
conditioning program leads to different results (see Table 4). If each mesocycle
is correctly designed, muscular mass can be either unchanged or stimulated by
modifying the number of repetitions and sets performed.
A basic general conditioning mesocycle is commonly followed by a strength
mesocycle that is intended to increase the amount of force the working
musculature can generate. Once this mesocycle is completed, a speed and
power mesocycle is introduced to teach the athlete to use that new strength in
generating sport specific power (the combination of force and the speed of
contraction). When these three mesocycles have been completed, the athlete
can either repeat the whole macrocycle (general conditioning, specific strength,
power) or focus on the specific strength and power mesocycles again depending
on their needs.
Table 4. Muscular conditioning parameters for each mesocycle of a conditioning
program.
Mesocycle
LIFTING TEMPO (seconds)
SETS
REPS
1-3
2-4
8-12
1-3
1-2
4-8
4-6
Expl.
1-2
6-12
1-4
I1
I2
General Conditioning
3-6
1-3
2-4
Specific Strength
2-4
1-2
Speed / Power
<1
<1
E: eccentric portion of lift.

I1: first isometric portion of lift, between eccentric and concentric
portions.
C: concentric portion of lift.
I2: second isometric portion of lift, between concentric and eccentric
portions.
Expl.: explosive movement- as fast as possible with given resistance
The cyclical pattern mentioned above is always in phase with the overall training
mesocycle. General muscular conditioning is prescribed during aerobic power
and aerobic capacity training, while strength building muscular conditioning is
best prescribed during anaerobic training cycles. Speed and power oriented
muscular conditioning are assigned during those mesocycles addressing speed
and power in regular training.
It is important for coaches and paddlers to understand that most of the changes
in strength following the implementation of a muscular conditioning program are
primarily due to learning factors rather than physical changes in the muscle. As
the novice learns to perform various movements under resistance, the neural
Alan Carlsson 2007
pathways become more efficient, resulting in more muscle use. Sport scientists
estimate that untrained people are unable to use much more than approximately
50 % of their available muscle. With strength training this increases eventually
approaching over 90 % in very well trained individuals. Changes in the muscle
itself take many moths to occur and only on extremely demanding and well
designed programs.
For most strength training programs to be successful, the athlete will need to do
three sessions per week for about 30-60 minutes per session. More sessions are
not necessary at this level, although if they are well monitored they will be
detrimental. If you are not familiar with the suggested exercises we suggest you
consult the fitness centre staff or personal trainers at the facility you use for
working out.
It is important to note that the strength, speed, and power obtained from
muscular conditioning are very specific to joint velocity, joint angle, and body
orientation. Thus, a need for sport specificity in the speed-power mesocycle will
probably require the construction or purchase of special equipment that allows
the simulation of paddling movements.
Plyometrics
Plyometric exercises are an area of muscular conditioning that is very popular
today. These exercises involve sudden explosive movements against resistance,
such as jumping off various heights into explosive vertical jumps, some medicine
ball work and surgical tubing assisted movements.
However, plyometric
exercises are very complex and difficult to prescribe. Recent research has
demonstrated that the speed, angles, and body position used in plyometric
exercise must be the same as those in the sport movement. If these parameters
are not precisely imitated, the exercise will hinder the athlete's progress by
promoting slower movement across the required range of motion, or faster
movement outside of the critical range of motion. To be safe, plyometric
exercises should be avoided unless administered by an expert in area.
Younger athletes
One additional consideration is the use of high resistance exercises with prepubescent and younger athletes. There is sufficient evidence suggesting that this
sort of exercise can be detrimental to growth if improperly administered. As
such, it is in the best interest of pre-adolescent athletes to limit muscular
conditioning to body weight only exercise. This means that the only resistance
they should use is their own body weight or less, no additional weight should be
added to their exercises (push-ups, sit-ups, chin-ups, jumping, bounding, etc.).
If you as a coach are in concerned, you should consult a sports medicine doctor.
Older athletes
Alan Carlsson 2007
With older athletes, a muscular conditioning program will not only enhance their
paddling fitness it is also an excellent investment for a continued quality of life
into old age. As our muscles age, they begin to loose strength, elasticity and
endurance very quickly after age 50 unless stimulated regularly. Seniors in
particular should not be hesitant about including muscular conditioning in their
exercise program for paddling. However, it is wise to have each potential senior
paddler consult their family physician before beginning such a program, and to
start off slowly with low resistances.
Suggested exercise program
The lists of exercises that follow are divided into two categories, main exercises
(see Table 5) and additional exercises (see Table 6). Exercises are selected from
each list according to the categories presented under the A through K headings.
These headings identify exercises as either pushing or pulling, upper or lower
body as well as back and abdominal.
To select how many exercises from each category, use the following chart:
A.
ABDOMINAL CORE EXERCISES: 4 exercises
B.
SHOULDER PROTECTION EXERCISES: 3 exercises
C.
BACK CORE EXERCISES: 2 exercises
D.
UPPER BODY PUSHING EXERCISES I: 2 exercises
E.
UPPER BODY PULLING EXERCISES I: 2 exercises
F.
BALANCE EXERCISES: 2 exercises
G.
LOWER BODY PUSHING EXERCISES I: 1 exercises
H.
LOWER BODY PULLING EXERCISES I: 1 exercises
I.
UPPER BODY PUSHING EXERCISES II: 2 exercises
J.
UPPER BODY PULLING EXERCISES II: 2 exercises
K.
LOWER BODY PUSHING EXERCISES II: 1 exercises
To ensure some variety in the program which will speed the results,
make sure a routine is not developed. Never do the same sequence of
exercises twice.

Alan Carlsson 2007
Table 5 Basic muscular conditioning exercises for paddling.

A
ABDOMINAL CORE EXERCISES (with or without ball)

crunches
twisting crunches
raised leg crunches
hanging leg raises
free weight / med. ball rotations
angled weight / med. ball rotations
cable rotations
V-sit crunches
pike crunches
back over
SHOULDER PROTECTION EXERCISES
anterior dumbbell / stretch cord raises
lateral dumbbell / stretch cord raises
bent elbow dumbbell / stretch cords shoulder rotations
BACK CORE EXERCISES
prone leg/arm raises
back extensions (with added weight if necessary)
bent knee dead lifts
UPPER BODY PUSHING EXERCISES I
push ups
flat bench press (dumbbell )
flat bench press (straight bar )
incline bench press (dumbbell )
incline bench press (straight bar )
overhead triceps extension (dumbbell )
Triceps extension with rope
assisted dips (machine or raised legs)
dips
UPPER BODY PULLING EXERCISES I
lat pull downs
single arm lat pull downs
bench pulls (prone with straight bar)
bench pulls (prone with dumbbell )
bench pulls (inclined with lever)
bench pulls (kneeling on bench with dumbbell )
standing bent over rowing (straight bar)
seated rowing
assisted chin ups
chin ups
Alan Carlsson 2007
Table 6. Additional muscular conditioning exercises for advanced routines

F
BALANCE EXERCISES
wobble board hip and squat exercises
torso rotation on Swiss ball
postural work & arm rotations on Swiss ball
LOWER BODY PUSHING EXERCISES I
leg press
split squat (dumbbell s)
split squat (straight bar)
parallel squat (dumbbell )
parallel squat (straight bar)
LOWER BODY PULLING EXERCISES I
hamstring curls
strait leg dead lifts
hip adduction
hip extension
UPPER BODY PUSHING EXERCISES II
overhead triceps extension (straight bar)
triceps extension with rope
shoulder press (dumbbell )
shoulder press (straight bar)
UPPER BODY PULLING EXERCISES II
seated rowing (wide grip)
seated rowing (narrow grip)
bicep curls (dumbbell )
bicep curls (straight bar)
LOWER BODY PUSHING EXERCISES II
quad extensions
calf raises
hip abduction
hip flexion

Alan Carlsson 2007
CONCLUSION
Despite the quantity of information in this manual, coaching a Dragon Boat team is
not that difficult. Not all of this information will apply to each team or every paddler.
However, be aware that it does take some time to learn how to be a good coach and
a lot of patience on both the your, and the teams behalf.
With a little effort, a novice crew can enjoy paddling with a relatively high level of skill
within their first season. And if the time is taken to develop a technically sound
Dragon Boat stroke, the path to paddling at Performance and High Performance
levels is wide open.
Lastly, always remember to smile while you are out paddling and enjoy yourself.

Alan Carlsson 2007
Page 86
Dragon Boat Basic Instruction
APPENDIX A
The Dragon Boat stroke in frame by frame video capture at 30 Hz (30 frames per second).

Alan Carlsson 2007
Page 87

Alan Carlsson 2007
BASIC INSTRUCTOR COACHING ASSIGNMENTS

You have 1 year to complete all assignments.
Please submit all your assignments together to info@EAScoaching.ca
Electronic copies are mandatory and scans of handwritten assignments will not
be accepted. Format must include 12 point font or greater
Assignments will be collected, reviewed and some will be archived on our website
as a resource for DBC certified coaches
Please use the DBC forms in the next section to log your workouts. These are
available electronically from your instructor at info@EAScoaching.ca
1. Safety
There are a number of risks to paddlers at your club that you as a club coach can
theoretically control.
Please identify a potentially serious risk,
Suggest a strategy to minimize this risk, and
Outline an implementation program.
2. Coaching Philosophy & Ethics

What is your coaching philosophy?
What are your values?
What are the values of the team(s) you coach?
3. Technique
Being able to identify and solve technical problems is a large portion of coaching.
Please identify a common technical problem.
Suggest three possible causes for the problems
Describe a drill that will help the paddler understand and correct the problem

Alan Carlsson 2007
DBC Basic Instruction route
4. Practice Design
A good training program design is more than just paddling time and intensity.
Successful training program design requires that you set specific goals in
designing each workout.
Please prepare two (2) workouts as part of a 10 week novice program with
workouts specific goals in each of the following areas;
o
Fitness
Psychology/Behaviour
Tactics
Technique
Social
Achievement
Self-direction
Sensation
Alan Carlsson
info@EAScoaching.ca
PAGE 89
Page 90
DB coaching planner
Coach
Assistants
Date & time
Duration
Session #
Team
Participant #
Preparation time
Location
PLAN
Equipment needed
Risk management
SESSION GOALS
Fitness
Technique
Tactics
Psychology
Social
Achievement
Sensation
Self-Direction
SCHEDULE
Item
Duration
Details

Alan Carlsson 2007
Performance Module

www.EAScoaching.ca
info@EAScoaching.ca
Performance Module Page 94
TABLE OF CONTENTS
1
2
3
3.1
4
4.1
4.2
4.3
4.4
4.5
4.6
4.7
4.8
4.9
4.10
4.11
4.12
4.13
4.14
5
5.1
5.2
5.3
6
6.1
6.2
6.3
6.4
7
7.1
8
8.1
9
9.1
9.2
9.3
9.4
10
10.1
10.2
10.3
11
12
PERFORMANCE COACHING
TECHNICAL PADDLING SKILLS
PERFORMANCE RACING BASICS
STARTS
PRINCIPLES OF TRAINING
PROGRESSIVE OVERLOAD
SUPER-COMPENSATION
RECOVERY
SPECIFICITY
FREQUENCY
PERIODIZATION
BUILDING BLOCKS
TRAINING PHASES
GENERAL PREPARATION PHASE
SPECIFIC PREPARATION PHASE
PRE-COMPETITION PHASE
COMPETITION PHASE
PEAK-TAPER PHASE
TRANSITION PHASE
AEROBIC TRAINING
ANAEROBIC CONDITIONING
POWER CONDITIONING
AEROBIC TRAINING
ECONOMY OF MOTION (ECON)
ANAEROBIC TRAINING
ANAEROBIC POWER (AN PWR)
POWER TRAINING
POWER (PWR)
PLYOMETRICS
YOUNGER ATHLETES
OLDER ATHLETES
SUGGESTED MUSCULAR CONDITIONING EXERCISES
SEASONAL WORKOUTS
TRAINING PROGRAM EVALUATION
SEASONAL PROGRAMS
TESTING
PLANNING PERFORMANCE PRACTICES
CONCLUSION

Alan Carlsson 2005
95
95
96
96
99
99
99
100
100
101
101
102
103
104
105
106
107
107
108
109
109
111
112
113
113
114
115
116
117
117
118
118
119
122
122
123
123
126
126
126
127
128
129
1 Performance Coaching
The performance coaching content of the Dragon Manual is still under
development. However, the following sections will help highlight some of the
areas where paddler and crew preparation will change as you prepare for a
performance based training plan.
Most of the changes will occur in training program design and content.
2 Technical paddling skills

While there are no major changes to paddling technique at the Performance
Training level, paddlers at this level should continue to prioritize technical
improvements.
Key areas you should focus on are:
Continue to learn about and develop torso and shoulder girdle stability.
Encouraging all paddlers to use their legs not only for rotation but also for
propulsion.
Emphasize the importance of a clean controlled entry and its effect on the
catch.
Get exits to be better, cleaner by adopting the hybrid exit presented in the
Basic Instruction Basic Instruction module.
Begin learning about boat run.

Alan Carlsson 2005
3 Performance Racing Basics

At the Performance Training level, the race becomes more important to the
paddlers as they have put in more effort into preparation. As a coach you will
need to address pre-race nervousness more and help the paddlers focus.
Metal preparation strategies taken from sport psychology knowledge will help
here. Especially important will be skills in;
Relaxation,
Visualization,
Coping strategies,
Refocusing.
Follow the pre-race plan for novice crews with some added emphasis on race
plan and tactics. The one main addition we suggest is a revisited start
procedure.
3.1 Starts
At the Performance Training level, starts begin to take on importance and can figure
in pre-competition training.
As with novice crews, do not overemphasize the start. Timing and proper paddling
technique are still more important for success than getting to the 100 m buoy first.
Many teams that win the first half of the race go on to loose the
second half, and there are no awards for the fastest to half way!
Pre-start
All paddlers verify their leg position for stability and set up for stroke one with
gunwale hip forward slightly and leg ready to push hip back,
Paddle is held in a relaxed position across the legs, bottom hand and blade over
the water.
"Attention please"

Rotate top hand up over bottom hand so blade is vertical, perpendicular to
water,
Exhale and hold breath listening for start signal.
"Go": Stroke 1
Shorter stroke covering only the last of a full stroke.

Alan Carlsson 2005
There is some rotation, slight elbow flexion and a pronounced leg drive to get a
Stroke 2
Shorter stroke covering only the last 2/ 3 of a full stroke.

There is more rotation, less elbow flexion and a still a definite leg drive in a
Keep speed of initial strokes low: no white water or big boils surfacing anywhere.
It is common for novice and experienced crews alike to go straight into full
length stokes within 5 strokes per minute of racing stroke rate
Stroke 3
The next stroke lengthens some more to the last of a full stroke, still slow and
powerful using a little more rotation. There is no elbow flexion except at exit.
Stroke 4
Full length stroke, but still slow and powerful.

Stroke 5
Full length stroke.

Stroke 6
The last start stroke is a full stroke length, but still slow and powerful.
Stroke rate remains the same or only a slight increase (~ 1-2 strokes per minute
increase).
Strokes 7-9
Three transition strokes to increase the rate gradually up to sprint speed (if
sprints are going to be used, otherwise skip to strokes 21/31+).
Strokes 10-20/30
At the Performance Training level, you can begin experimenting with sprint
strokes. These are slightly faster than normal strokes, but everything else
remains the same.
It is all too common for sprints strokes to ruin a perfectly good start
or race plan. So use them with caution.
Allow the rate to increase only marginally, and only as high as the
paddlers can maintain the timing, force per stroke and most of their
range of motion.
Strokes 21/31+
Alan Carlsson 2005
Three transition strokes to increase reach and rotation (drummer calls out,
"ready-and-reach" as one word per stroke).

Alan Carlsson 2005
4 Principles of Training
There are eight principles that are essential to the design of an effective training
program (see Table 1). For Basic Instruction level coaches only the first six are
important. The last two, maintenance and fatigue will be addressed in the
Performance Training and competitive modules respectively.
Table 1. Fundamentals Principles of Training.
FUNDAMENTAL PRINCIPLES OF TRAINING
1. Progressive overload
2. Super-compensation
3. Recovery
4. Specificity
5. Frequency
6. Periodization
7. Maintenance
8. Fatigue
4.1 Progressive overload

The principle of progressive overload states that, for athletes to improve they must
slowly and methodologically encounter workloads and stresses (physical and mental)
that exceed their current abilities. This overload does not necessarily occur on a
daily basis, but should span successive days, months and years. Overload will result
in fatigue (principle 8), which in turn will trigger fitness super-compensations
(principle 2). If an athletes abilities (physical, technical, and psychological) are not
overloaded, they soon and more improvements occur.
4.2 Super-compensation
The principle of super-compensation is based on the fact that once stressed, an
athlete will adapt to be better able to cope with a similar stress at a later date. In
order to experience super-compensation, an athlete will pass through a period of
fatigue (principle 8), then a period of enhanced fitness once recovery (principle 3) is
nearing completion.

Alan Carlsson 2005
4.3 Recovery
The principle of recovery states that for fitness to improve and even be maintained,
a period of reduced effort is necessary. The need for recovery is inherent at all
levels of training;
within workouts,
between workouts,
between days of training, etc.
By allowing differing amounts of recovery, a program can direct an athlete's

preparation towards a specific goal; be it psychological, aerobic, anaerobic or
technical.
4.4 Specificity
Specificity is an expression of how close your training is to your competitive
requirements.
Specificity is well illustrated through two individuals who join a

novice Dragon Boat crew. One is a very good runner, the other a
very good swimmer.
The runner, while being as fit as the swimmer, will not be as good a
paddler to begin with as he or she will initially lack the specific
upper body fitness.
The swimmer with more specific upper body fitness will adapt to
paddling faster due to the greater degree of similarity in his or her
past training.
In time, it is possible for the runners paddling abilities to equal or
exceed that of the swimmer.
For novice paddlers, the specificity of training revolves around learning to paddle
properly first, and developing paddling fitness second.
However, paddling is part of a unique group of sports (including swimming, rock
climbing, and cross-country skiing) that require unique and unnatural movements.
Consequently, only a limited amount of non-specific training will enhance
performance and as athletes become more experienced, the benefits of non-specific
training are greatly diminished. Thus, the specificity of fitness training increases in
importance for the more experienced and elite athletes.
In other words, to become a better paddler you need to paddle.

Alan Carlsson 2005
4.5 Frequency
The frequency with which an athlete trains is always important. Frequency needs
addressing both within and between workouts. Within a workout, frequency is
defined by the duration of work and rest intervals. The frequency of workouts in a
given day, week, or month will be important in more advanced athletes, not so
much with novice paddlers unless fatigue (principle 8) plays a role.
4.6 Periodization
One of the most important aspects of training is the systematic assembly of training
into a cohesive unit. Periodization is the process by which a season or year is
broken down into a number of phases that address specific training needs or goals.
There are two main categories of Periodization, the training phases and the building
blocks used group training goals.
4.6.1 Preparation Phase
The preparation phase consists of a series of weeks that systematically
address an athlete's strengths and weaknesses (i.e. aerobic, anaerobic,
psychological, tactics, technique, power, or muscular conditioning). It is often
divided into a general preparation phase (GPP), during which a broad
range of training is prescribed to prepare the athletes for subsequent sportspecific stresses in a specific preparation phase (SPP). In the SPP, the
physical conditioning and training take on a greater sport specific focus. The
transition between the general and specific phases should be smooth and
gradual. The majority of overload and super-compensation occurs in these
phases.
4.6.2 Pre-Competition Phase
The pre-competition phase addresses an athlete's specific preparation (i.e.
intensity, technique, psychological, tactical) for the competition phase. The
specificity of training increases over the SPP during this time. Frequency of
training may increase at this time.
4.6.3 Competition Phase
The competition phase spans a series of target races or events, or even a
single event. During this time, reducing fatigue to encourage one last supercompensation is planned as is an increase in sport specificity relating to tactics
and psychological preparation. Traditionally in Dragon Boat paddling there is
only one competition phase. However, with the increased popularity and
availability of events, it is now possible to have two competition phases each
with its own pre-competition phase. More advanced Dragon Boat teams are
more likely to have multiple competition phases than novice teams.
Alan Carlsson 2005
4.6.4 Peak-Taper Phase

This phase is specifically to ensure full preparation for racing. Primarily
recovery from training loads and race simulations at the target pace are
performed.
4.6.5 Transition Phase
The transition phase (also referred to as the off-season) is a period used for
recovery (principle 3) or maintenance (principle 7). Ideally, this phase
involves a two to three week period where formal training is virtually nonexistent. During this time, the athlete is involved in light physical activities
other than paddling or passive recovery. Periods longer than this result in a
loss of fitness and performance decreases.
At the novice level the transition phase can be almost as long as or even
longer than all the training phases combined seeing as how long term
performance is not always a team priority. However, elite level paddlers
should observe a short transition phase as mandatory and crucial to long term
development.
4.7 Building blocks

Within the periodization of training phase there is another level of periodization
where the days, weeks and months are grouped together to indicate how long the
training program focuses on a common goal. There are three such categories;
microcycles, macrocycles and mesocycles, each nesting within the other.
1. Microcycles are the smallest units and can last between two and fourteen
days in length depending on the training focus and how long it will take to
initiate a training response. A common microcycle length for a Basic
Instruction or Performance Training Dragon Boat team is seven days, the
same as the common work week.
2. Mesocycles are groups of microcycles commonly lasting between two and six
weeks. Within a mesocycle, the microcycles will build from one to the next in
difficulty (training hours, training intensity or both) and focus. It is common
to either end or begin a mesocycle with a recovery microcycle of an
appropriate length.
3. Macrocycles are groups of mesocycles that cycled through all of the relevant
training goals, physical, technical and psychological. Macrocycles are
grouped together (or possibly singly) to fill out the training phases. It is
important to note that all training goals need not be addressed in each
macrocycle. During some phases of training, one or more of the mesocycles
may be in a state of maintenance.

Alan Carlsson 2005
4.8 Training Phases

As was outlined in the previous section, the basic training year is divided into five
phases, each with a specific objective. The phases are the general preparation
phase (GPP), the specific preparation phase (SPP), the pre-competition phase
(PCP), the competition phase (CP), and the transition phase (TP).
It is important to note early on that while there is a great deal of structure within
these phases it is important to allow some room for randomness. There is a risk
associated with using the same workout over and over again. Elite paddlers will not
respond to a highly repetitive and structured routine or program whereas a novice
paddler might continue to improve for some time. Consequently, variety is an
essential element of every formal training program, but more so for yearly than
seasonal programs. The varied training load will also help prevent any psychological
burnout from endless repetition of the same workout, and maintain long term
motivation.
However, for inexperienced paddlers almost any systematic training will result in
performance and fitness gains.
Interestingly enough, when an elite level athlete changes coaches

or an existing coach adopts a new coaching style, performance and
fitness increases are common due to the inherent differences from
the old program, regardless if those changes are good or bad.
The degree of randomness in a training program is modified through slight
variations in the duration and intensity of the workouts.
Caution must be used so that training does not become so

randomized that there is no identifiable progression, overload, sport
specificity or direction.
Finding and prescribing this balance takes both knowledge and experience. Within
the training program design section of modules two and three, examples of the
variety possible within a given workout are further described.
4.8.1 Performance Training programs and the general preparation phase
One of the Principles of Training explored in Basic Instruction was Periodization.
There were five main training phases. At the Performance Training level, physical
training during the year is divided into those same five phases, each with a specific
objective and one new phase specific to competition performance. Similar to the
novice plan, the phases are the general preparation phase (GPP), the specific
preparation phase (SPP), the pre-competition phase (PCP), the competition phase
(CP), the peak-taper phase (PTP), and the transition phase (TP).

Alan Carlsson 2005
At the Basic Instruction level there was little time to properly develop the GPP or the
SPP. Ideally, at the Performance Training level you will have a little more time to do
this. It is possible that pre-competitive and competitive phases can also be
included.
The following section updates the different phases for the increased training load
and paddling skill. At times terminology will be used that is explained in the
Physical Training Theory section
4.9 General preparation phase

In the GPP, the objective is to prepare the athlete for the sport specific training to
follow. Initially, this will require that an aerobic base is prepared. This phase will
allow muscles, joints, and tendons to be conditioned for the repetitive stresses of
training. The aerobic conditioning will enhance the athletes ability to recover
between training sessions and during the rest intervals of high intensity, interval
sessions.
Typically, the duration of the general preparation phase is quite long (8-12+ weeks),
especially for paddlers with few years of training. For more mature athletes (i.e.
those with greater training age), the general preparation phase will be shorter,
acting as a link between the transition phase from the previous year and the specific
preparation phase of the current year.
4.9.1 Physical
The overall objective of the GPP in paddling is to prepare athletes for intense
workloads. This is done through either specific (i.e. paddling) or non-specific (i.e.
running, cycling, rowing or swimming) exercises. It is always a good idea to ensure
a minimum of 50% specific training load in the GPP.
At the Performance Training level you will find more paddlers crosstrain, and some will be using paddling to cross-train for another
sport. Dont frustrate yourself trying to covert these paddlers, just
work with them the best you can, this is still a Performance Training
level of paddling.
The GPP is also an excellent opportunity to increase muscular conditioning. This
includes general muscular strength, speed, power and injury prevention.
This phase is very important for all athletes, not just new comers to the sport. All
athletes require time working on the individual energy systems that will contribute to
the final performance.

Alan Carlsson 2005
4.9.2 Technical
For many athletes, the general preparation phase is a period during which very little
sport specific training is performed. Instead, training modes such as swimming,
cycling, and running are used extensively to build a strong base on which the
paddling training can be done. Using alternate modes of training prevents boredom
and helps to keep the athlete in a psychologically fresh frame of mind. As the
training age and devotion to paddling increase, sport-specific training is incorporated
more and more into the GPP.
Due to the complex technical nature of paddling, it is important for athletes to spend
many years perfecting technique. This learning process should be begun each year
at low speeds until the basic movement patterns are learned or re-established.
Consequently, interval training at low stroke rates is helpful in keeping the speed of
movement low while intensity is increased. However, once technique is acceptable,
there should be little hesitation in allowing faster movement stroke rates and hull
speeds.
Unlike novice paddlers who are encourage to spend time on

technique alone, Performance Training level paddlers will begin
learning about higher intensity efforts in training.
Thus, once the basics are in place, the athlete can begin to spend time perfecting
that same technique at higher intensities and movement speeds. This learning
occurs mostly during the specific preparation phase that follows.
4.10 Specific preparation phase

The specific preparation phase represents the core of the training program, where
the athletes are conditioning for the specific stresses that will be imposed by
competition. It is in this phase that the bulk of loading (intensity and volume) is
prescribed. When planning the training program, it is important to remember that
certain aspects of the preparation require more time to take effect and should be
addressed at this time. Specifically, aerobic training, which account for >50% of a
middle distance paddler's performance, are among the slowest training adaptations
that will occur.
4.10.1 Physical
During the SPP the training should be weighted towards sport specific activities.
Ideally, more than 60% of the athlete's training should be specific. This means onwater training as soon as possible. However, marathon canoes, sprint canoes and
kayaks or outriggers are acceptable alternatives. Activities such as running, cycling,
swimming, rowing and cross-country skiing take on a secondary role in this phase.

Alan Carlsson 2005
Specifically, the physical training should continue to build the aerobic fitness begun
in the GPP, as well as the anaerobic fitness, speed and power of the athlete. The
most important point to remember in this phase is that the sport specificity of
training is paramount. This does not mean that there is more integration of the
energy systems just yet. It is still too early to begin competition specific preparation
and the time spent on economy training will address those needs until the precompetition phase begins.
4.10.2 Technical
The specific preparation phase is a time to refine paddling technique. During this
phase the paddlers train at higher stroke rates, hull speeds and intensities to
develop proper racing technique. This is also the time to develop an efficient
technique that will not break down with fatigue.
4.11 Pre-competition phase

In the pre-competition phase, the athlete should complete the transition between
non-specific and specific training in all aspects of their preparation. Ideally, sport
specific training should comprise over 80% of the hours completed, with all intensity
work being paddling specific. Other important shifts that occur in this phase are
found in the focus of the muscular conditioning, the intensity and the economy of
motion.
4.11.1 Physical
In the muscular conditioning, strength, power, and speed exercises begin to
dominate the training. Hypertrophy becomes a secondary priority, and can even be
removed from many programs at this time.
Intensity sessions begin to focus more on durations that are common to
competition. As the competition phase approaches, anaerobic preparation should
increase significantly.
4.11.2 Technical
Economy of Motion and technique sessions should also begin to replicate race
pace specific preparation. Fartlek type intervals with recovery taking place at higher
intensities than earlier in the season can simulate the need for race specificity
adequately early in the phase. At the latter stages of the phase, time trial and races
also begin to figure prominently in the weekly schedules.
Preparation for starts, race tactics and pacing begin to play a more important role.
However, fitness and technique changes will continue over the next few weeks into
the competition phase which is where the race specific preparation is refined.

Alan Carlsson 2005
4.12 Competition phase

The competition phase is usually devoted to maintaining all aspects of the athletes
fitness and honing performance. The most important aspects of preparation in this
phase are reinforcing performance with the existing technique, economy of motion
and a fine tuning of anaerobic fitness, speed and power. During this phase, no
further increases in aerobic fitness are attempted due to the risk of fatigue. Speed
and power training are beneficial so long as the athlete has the ability to maintain
technique at such the intended speeds.
4.12.1 Physical
The importance of muscular conditioning is negligible in this phase, the intensity of
competitions and sport specific training are sufficient to maintain strength and
power for a few weeks. In longer competition phases (greater than three weeks),
maintenance strength sessions should be scheduled twice per week, with no more
than four days between sessions.
Long competition seasons (greater than six weeks) can be broken up with periodic
rebuilding phases. Ideally, for approximately every 6-8 weeks of competition, two
weeks of training that de-emphasize performance should be prescribed.
4.12.2 Technical
During the competition phase, technical work is focused exclusively on feedback at
race intensity and in race situations.
At this time technical feedback is done over approximately 500 m

distance at race pace. This is where the paddlers need to know
what needs working on, not in 10-15 minute long easy efforts.
4.13 Peak-taper phase

The taper and peak phase is probably the most confusing and challenging aspect of
a paddlers preparation. When it comes to preparing an entire team it is even more
difficult.
If the proper exercise is not prescribed, an entire season of

preparation can be compromised. However, the rewards of a
properly designed peak and taper can assist an athlete in
performing up to, and beyond, previously observed performances.
The peak-taper cycle incorporates a wide variety of workouts, giving the appearance
to many coaches, that the normal rules of exercise prescription have been
suspended. In the peak-taper, a solid overload-super compensation phase boosts
the athletes energy systems to new highs.
Alan Carlsson 2005
In a good peak-taper all of the energy systems and technical skills needed in
competition are carefully prepared in parallel, not separately. What this means, is
that those energy systems that will not conflict with each other (i.e. aerobic power
and anaerobic capacity, or short term anaerobic power and ATP-PC) are worked on
together in preparation for competition where everything is needed.
The real essence of a peak-taper phase is any further fitness training is suspended
and paddling performance takes precedence.
This includes final technical
perfection, tactical lessons, full psychological preparation, and lots of recovery time.
It is in this phase that pacing work becomes more important. The economy of
motion training becomes very important and learning to accept the current fitness
level for racing is developed.
When a team is rested and fit, they can be misled as to what their
limits are and a realistic pacing strategy can be ignored in favor of
the unknown. More often than not, the unknown leads to
disappointment and below average performance.
As a coach it is your job to be the voice of reason.
At this level we will introduce what is known as a minor peak-taper cycle. This is
involves a 12-14 day overload followed by a single week of reduced volume. The
minor peak can be repeated a number of times in a yearly program, as long as there
is sufficient time (4-5 weeks between target races) to train again.
4.14 Transition phase

Traditionally called the off-season, transition is the phase that occurs between the
end of the competition phase and the beginning of the next general preparation
phase. While the primary focus during transition is recovery, athletes should pursue
easy aerobic training every two to three days. Non-specific training is strongly
encouraged for all activities.

Alan Carlsson 2005
5 Physical Training Theory

For novice Dragon Boat crews, we learnt that the physical side of training was
encompassed by Aerobic capacity training. At the Performance Training level
aerobic power and anaerobic power are explored and introduced to the training
regime.
This section explores the new additions to your coaching repertoire and defines each
one in a clear and logical way.
Remember, when we discuss physical training it is important to

communicate clearly to one another, as well as to our athletes. One
area that is full of confusing terms and poor communication is that
describing training.
With the inclusion of higher intensity training it is important to define a few rules.
The first is to identify what happens in the recovery interval. The most natural and
common reaction is to stop and rest while doing no exercise. This is called passive
recovery. Unfortunately, while this feels nice it does not promote recovery. To
enhance recovery urge your team to keep moving at a reasonable pace with good
technique and recovery will be much faster, allowing you to keep the quality of
training higher. This is called active recovery.
The second rule for including higher intensity training is to focus on quality efforts,
not quantity. If you follow the work to rest ratios outlined in the following section,
quality is assured. If you dont follow the guidelines, you will get nothing but
fatigue.
The third rule is to remember that speed can be compared with an addictive drug.
Too much of high intensity training will kill your performance. Use it wisely
5.1 Aerobic training

As in the Basic Instruction module, there are two objectives in aerobic training, to
increased aerobic power and aerobic capacity. For middle distance events aerobic
power is important for racing, while aerobic capacity is important for being able to
train for aerobic power.
Often referred to as endurance training, aerobic conditioning leads to a number of
physiological adaptations and provides opportunities for technical skill
improvements. High intensity aerobic training increases aerobic power, peak heart
rate and lower intensity speed. For the most part, increases in an athlete's training
volume are associated with low intensity distance training

Alan Carlsson 2005
The aerobic training efforts fall along a continuum that ranges from long slow
distance to high intensity aerobic power efforts. Each point on this continuum
provides an important function to competition preparation.
To overload anaerobic training, you can add in 1:00 per week or 5 % per week,
whichever is greater. A good starting volume is a total of 6:00 of hard anaerobic
efforts per session.
This could be 3 x 2:00 on week one, then 4 x 1:45 on week two or 3

x 2:20.
As a general rule aerobic conditioning once begun must be maintained every 7 10
days or your paddlers will begin to loose the training benefits. A short maintenance
session within another workout will serve to maintain fitness.
5.1.1 Aerobic Threshold
Approximately <50 70 % peak HR and used for recovery intervals, regular
distance training and early season technique work.
5.1.2 Economy of Motion
These are sport specific efforts and performed at speeds approaching race pace.
Often called tempo work, economy of motion (ECON) pieces are a merger of
fitness, technique and tactics and performance will fluctuate quite a bit until the
competition phase arrives, defining race pace better.
5.1.3 Aerobic Capacity
These efforts are 2:00 10:00 in duration and done on short recovery intervals
(4:3 to 1:1 work to rest ratios). They are very similar to tempo workouts with
the exception that they are performed as close to peak effort as possible and
maintaining the required pace is difficult, hence the shorter durations.
5.1.4 Fartlek
Fartlek sessions are workouts where the duration of the intensity intervals range
(randomly) from 1:30 6:00. The recovery duration can match those of aerobic
power or aerobic capacity intervals. The intensity of the recovery varies from
easy to anaerobic threshold. Fartlek workouts are well suited for inclusion in the
specific preparation, pre-competition, competition and peak-taper mesocycles.
5.1.5 Aerobic Time Trials

Alan Carlsson 2005
These are single effort over a variety of durations between 1:30 and 6:00 to
estimate aerobic power and over 10:00 to estimate aerobic capacity. Any effort
of 2:00 or longer will use more than 50 % aerobic energy sources.
5.1.6 Aerobic Power
Intensity work in this range will provide a stimulus to increase peak aerobic
power. This stimulus will be directed to both the central (cardiovascular) and
peripheral (muscular) components of peak aerobic power. It is essential that the
athlete train in this zone to enhance and increase peak aerobic power. Maximal
effort intervals ranging from 1:30 6:00 in duration with long recovery intervals
(1:1 to 1:2 work to rest ratios) will provide an adequate stimulus for adaptations.
The efforts should all be of high quality, with little to no

performance decrease (1-2%).
5.2 Anaerobic Conditioning

As with aerobic conditioning, there are two aspects to anaerobic conditioning,
anaerobic power and anaerobic capacity. Although there is cross-over between
training zones, each of these parameters tends to be associated with different types
and intensities of exercise. Listed below are the training zones that predominantly
stress the anaerobic energy system.
To overload anaerobic training, you can add in 0:30 to 1:00 per week or 5 % per
week, whichever is greater. A good starting volume is a total of 3:00 of hard
anaerobic efforts per session.
This could be 6 x 0:30 on week one, then 7 - 8 x 0:30 on week two

or 5 - 6 x 0:40.
As a general rule anaerobic conditioning once begun must be maintained every 7
10 days or your paddlers will begin to loose the training benefits. A short
maintenance session within another workout will serve to maintain anaerobic fitness.
5.2.1 Fartlek
This form of training uses intervals of varying duration at a number of different
recovery intensities from easy to anaerobic threshold. Fartlek workouts are well
suited for inclusion in the specific preparation and pre-competition phases as well
as taper mesocycles.
5.2.2 Time Trials

Alan Carlsson 2005
These are single efforts over a variety of durations from 0:20 to 2:00. Time
trials in this duration will require that more than 50 % of the required energy be
derived from anaerobic sources.
5.2.3 Anaerobic Power
These short duration, 0:20 1:30 intervals require a long recovery intervals (1:4
to 1:8 work to rest ratios) to ensure that the anaerobic energy system is fully
recovered and able to produce energy as efficiently as possible on each
successive repeat.
The efforts should all be of high quality, with little to no performance

decrease (1-2%).
5.3 Power Conditioning

Power is the product of speed and the level of muscular effort. Thus, an increase in
power can be accomplished by improving speed of movement or by increasing the
muscular force. Power conditioning is designed to address both of these elements. It
focuses on the PC or alactic anaerobic system.
5.3.1 Power (short sprints)
Similar to the longer anaerobic, these last only 0:03 0:07 and use a very long
passive recovery interval (1:10+). A very good mental focus is very important to
get the desired training effect. As such this work should be accomplished while
the athlete is well rested.
To overload power training, you can add in 10 % per week. A good starting
volume is a total of 1:00 of sprints per session.
This could be 6 x 0:10 on week one, then 7 x 0:10 on week two or 14 x 0:05.
As a general rule power conditioning once begun must be maintained every 7
days or your paddlers will begin to loose the training benefits. A short
maintenance session within another workout will serve to maintain power.

Alan Carlsson 2005
6 Aerobic Training
The aerobic training remains essentially unchanged from the Basic Instruction
module. The only new for of training is Tempo, or Economy of Motion training
where the paddlers learn to become more efficient at a certain race pace. This is
only useful in teams that have been doing aerobic power training for 6-8 weeks.
6.1 Aerobic Threshold (AeT)

your high intensity pace you can sustain for long durations. Aerobic mechanisms are
slow to adapt as such they must be introduced early in the program
1. Long duration (15:00 +) workouts at very easy efforts, 50-65% peak heart rate.
This intensity is equivalent to closing your mouth and breathing only

through your nose. It is very, very easy.
workouts per week when starting up. Longer durations are possible
as the season progresses. A good rule to follow is not to increase
the duration by more than 5 % per week.
days).

Alan Carlsson 2005
6.2 Aerobic Capacity (Ae Cap)

Focus: To increase the effort level at which technique work is performed for short
durations, and as a result, the percentage of your high intensity pace you can
sustain for long durations.
1. Aerobic capacity efforts can be short (0:30) to quite long (10:00) efforts at 80 %
of peak heart rate and above. They are usually on short to medium recovery (1:2
to 1:1) and performed only after warming up thoroughly at your aerobic
threshold (AeT).
As the season progresses, you can slowly increase both the duration
and the intensity of your aerobic capacity training. A good rule to
follow is not to increase the duration or intensity of the aerobic
power work by more than 5 % per week.
Days of Consecutive Training using this effort level: short to medium (1 to 4
days).

Alan Carlsson 2005
6.3 Aerobic Power (Ae Pwr)

Focus: To increase amount work of hard aerobic work possible. This becomes very
important when complementing Aerobic Threshold and Aerobic Capacity training.

1. Aerobic Power workouts: 1:30 6:00 work intervals at near peak heart rates on
medium to long recovery (1:1 to 1:3) at 60-80% peak heart rate. Aerobic power
workouts are performed only after warming up thoroughly at your aerobic
threshold (AeT).
2. Broken Aerobic Power workouts: same duration as above but broken into smaller
pieces with short recovery breaks inserted. This encourages a higher overall
effort and better technique in the workout for more advanced paddlers.

initial six weeks of aerobic base building has been completed. Even
then, once per week or once every two weeks will suffice.
days)

Alan Carlsson 2005
6.4 Economy of Motion (Econ)

Cycle Length: 2-3 weeks
Focus: Economy of motion is a combination of fitness and skill, as demonstrated in
performance. Consequently, with any changes in skill and fitness, economy of
motion needs training. Therefore, economy training is necessary throughout the
season especially after fitness or skill building phases in the pre-competition and
competition phases.
1. Economy of Motion workouts: 0:30 to 3:00 at sustainable (90 - 95% maximum
effort) pace for the target duration, as well as longer 6:00 60:00 paced efforts (8095% maximum effort) on short to medium recovery (4:3 to 1:1),
2. Recovery effort is at ~ Aerobic Threshold (AeT),
3. Maintenance of other energy systems as required.
Days of Consecutive Training using this effort level: short to medium (2
to 8 days)

Alan Carlsson 2005
7 Anaerobic Training
Anaerobic training is any short high intensity work that causes very rapid fatigue and
loss of performance. There are two objectives in anaerobic training, to increase
absolute power output, and to increase the duration those high power outputs can
be sustained. At this level of training, we shall address only the first of these
concerns, the production of high levels of anaerobic power
7.1 Anaerobic Power (An Pwr)

Focus: During this phase, high intensity training efforts are prioritized. Volume is
reduced to next to nothing to protect fatigue susceptible muscle. Long recovery

times and short microcycles aid in preventing fatigue build up that can compromise
technical skill that is essential for these efforts to be sport specific.
1. Anaerobic Power workouts: 0:20 1:30 at peak effort on long recovery (1:4 to
1:6),
to 4 days).

Alan Carlsson 2005
8 Power Training
Similar to anaerobic training, power training consists of very short high intensity
work that causes very rapid fatigue and loss of performance.
8.1 Power (Pwr)

Cycle Length: 2 days to 1 week
Focus: During this phase, high intensity training efforts are prioritized. Volume is
removed from the program to ensure peak efforts are not compromised by any
fatigue.
1. Power workouts: 0:03 0:10 at peak effort on long recovery (1:10+),

to 4 days)

Alan Carlsson 2005
9 Muscular conditioning
Strength training is a very misunderstood component of training for sport. One easy
way of addressing the initial phobias associated with strength training is to replace
strength training with muscular conditioning.
While this name change may seem like a minor point, it often
prevents psychological barriers from springing into place while you
explain that in a well administered muscular conditioning program,
none of these concerns will be a problem.
Often strength training is associated with images of bodybuilders and Olympic power
lifters. For paddlers, this is not the kind of strength or muscle mass needed for
performance. Unfortunately, there are many myths and fears associated with
muscular conditioning. Some of the more common complaints are;
A fear of weight gain,
A loss of movement speed,
A reduced range of motion and
A fear of increased injuries.
For Basic Instruction and Performance Training paddlers, a muscular conditioning

program is often too much to ask. However, if the paddlers are willing, it is a very
useful tool to promote injury free paddling and an enhanced quality of life for many
individuals new to training.
From a sport specific point of view, a well designed program will prepare an athlete
to be stronger, faster, and more powerful.
Additional benefits will be obtained
through stronger tendons, ligaments and increased joint stability all of which will
contribute to reducing the likelihood injuries.
Muscular endurance is a term commonly used in association with

middle distance sports. It is a misleading term that is often
interpreted as high muscular strength for long periods of time. This
sort of training is not muscular conditioning. It is either aerobic or
anaerobic exercise, depending on the duration and the intensity of
the efforts, and it is not a substitute for muscular conditioning.
One of the most important benefits of muscular conditioning is the increased ease
with which large amounts of muscle mass can be activated. We have often heard
how humans use only a small percentage of their brain's capacity. The same holds
true for muscle. Until a muscle has been trained to work maximally, it will seldom
be fully activated. This means that it will not be generating maximal force, speed or
power. Muscular conditioning can train the athlete to fully activate almost all muscle
fibers at almost any time.
Alan Carlsson 2005
Given the benefits of muscular conditioning, and the importance muscle mass plays
in generating paddling speed, it has to be balanced against a couple of factors.
1. How much of an individuals muscle mass is actually used in paddling?
2. How well can the paddler handle the water resistance exerted on the hull that
is attributed to their mass?
A relatively easy way to estimate these two factors is summarized in a paddlers
strength to weight ratio. This is a reflection of how strong an individual is over any
series of exercises relative to their body weight. However, paddlers with a low
strength to weight ratio may be so strong that despite their weight they make a
significant contribution to the boat speed.
In general, a muscular conditioning program will follow a cyclical pattern. The cycle
usually begins with a mesocycle of basic conditioning, with learning lifting technique,
discovering individual limits and familiarization with the equipment. This prepares
the both the athlete, and their muscles, for the higher intensity work with more
resistance or speed that is to come.
Muscular conditioning terminology includes references to sets, repetitions and lifting
tempo. The number of sets refers to how many times you will repeat a given
number of lifts. The number of times you perform a given lift or exercise in
succession without a rest are called repetitions (reps.). The lifting tempo is a
guideline for how long a given repetition should last as it is broken down into lifting
the weight, pausing, lowering the weight and pausing again.
An eccentric contraction is one where the muscle is lengthened,

such a when you lower a bag onto a table or go down stairs. The
resistance provided by the bag or your body weight is lowered. In
some common exercises the eccentric contraction occurs when you
lower your body from a chin up, or squat down with a weight.
An isometric contraction is a muscular contraction that results in no
movement. Any time you push against a resistance that is too great
for you, or one that results in no movement is isometric.
A concentric contraction is one where the muscle shortens. Lifting a
bag off a table, or walking up stairs requires a concentric
contraction. In strengthening exercises, pulling yourself up into a
chin up requires a concentric contraction as does lifting yourself
from a squatting to standing position.
Through modifying the number of sets, reps and the lifting tempo, a muscular
conditioning program leads to different results (see Table 4). If each mesocycle is

Alan Carlsson 2005
correctly designed, muscular mass can be either unchanged or stimulated by

modifying the number of repetitions and sets performed.
A basic general conditioning mesocycle is commonly followed by a strength
mesocycle that is intended to increase the amount of force the working musculature
can generate. Once this mesocycle is completed, a speed and power mesocycle is
introduced to teach the athlete to use that new strength in generating sport specific
power (the combination of force and the speed of contraction). When these three
mesocycles have been completed, the athlete can either repeat the whole
macrocycle (general conditioning, specific strength, power) or focus on the specific
strength and power mesocycles again depending on their needs.
Table 1. Muscular conditioning parameters for each mesocycle of a conditioning
program.
LIFTING TEMPO (seconds)
Mesocycle
SETS
REPS
1-3
2-4
8-12
1-3
1-2
4-8
4-6
Expl.
1-2
6-12
1-4
I1
I2
General Conditioning
3-6
1-3
2-4
Specific Strength
2-4
1-2
Speed / Power
<1
<1
E: eccentric portion of lift.

I1: first isometric portion of lift, between eccentric and concentric
portions.
C: concentric portion of lift.
I2: second isometric portion of lift, between concentric and eccentric
portions.
Expl.: explosive movement- as fast as possible with given resistance
The cyclical pattern mentioned above is always in phase with the overall training
mesocycle. General muscular conditioning is prescribed during aerobic power and
aerobic capacity training, while strength building muscular conditioning is best
prescribed during anaerobic training cycles. Speed and power oriented muscular
conditioning are assigned during those mesocycles addressing speed and power in
regular training.
It is important for coaches and paddlers to understand that most of the changes in
strength following the implementation of a muscular conditioning program are
primarily due to learning factors rather than physical changes in the muscle. As the
novice learns to perform various movements under resistance, the neural pathways
become more efficient, resulting in more muscle use. Sport scientists estimate that
untrained people are unable to use much more than approximately 50 % of their
available muscle. With strength training this increases eventually approaching over
Alan Carlsson 2005
90 % in very well trained individuals. Changes in the muscle itself take many moths
to occur and only on extremely demanding and well designed programs.
For most strength training programs to be successful, the athlete will need to do
three sessions per week for about 30-60 minutes per session. More sessions are not
necessary at this level, although if they are well monitored they will be detrimental.
If you are not familiar with the suggested exercises we suggest you consult the
fitness centre staff or personal trainers at the facility you use for working out.
It is important to note that the strength, speed, and power obtained from muscular
conditioning are very specific to joint velocity, joint angle, and body orientation.
Thus, a need for sport specificity in the speed-power mesocycle will probably require
the construction or purchase of special equipment that allows the simulation of
paddling movements.
9.1 Plyometrics
Plyometric exercises are an area of muscular conditioning that is very popular today.
These exercises involve sudden explosive movements against resistance, such as
jumping off various heights into explosive vertical jumps, some medicine ball work
and surgical tubing assisted movements. However, plyometric exercises are very
complex and difficult to prescribe. Recent research has demonstrated that the
speed, angles, and body position used in plyometric exercise must be the same as
those in the sport movement. If these parameters are not precisely imitated, the
exercise will hinder the athlete's progress by promoting slower movement across the
required range of motion, or faster movement outside of the critical range of
motion. To be safe, plyometric exercises should be avoided unless administered by
an expert in area.
9.2 Younger athletes

One additional consideration is the use of high resistance exercises with prepubescent and younger athletes. There is sufficient evidence suggesting that this
sort of exercise can be detrimental to growth if improperly administered. As such, it
is in the best interest of pre-adolescent athletes to limit muscular conditioning to
body weight only exercise. This means that the only resistance they should use is
their own body weight or less, no additional weight should be added to their
exercises (push-ups, sit-ups, chin-ups, jumping, bounding, etc.). If you as a coach
are in concerned, you should consult a sports medicine doctor.

Alan Carlsson 2005
9.3 Older athletes

With older athletes, a muscular conditioning program will not only enhance their
paddling fitness it is also an excellent investment for a continued quality of life into
old age. As our muscles age, they begin to loose strength, elasticity and endurance
very quickly after age 50 unless stimulated regularly. Seniors in particular should
not be hesitant about including muscular conditioning in their exercise program for
paddling. However, it is wise to have each potential senior paddler consult their
family physician before beginning such a program, and to start off slowly with low
resistances.
9.4 Suggested Muscular Conditioning Exercises

The lists of exercises that follow are divided into two categories, main exercises (see
Table 5) and additional exercises (see Table 6). Exercises are selected from each
list according to the categories presented under the A through K headings. These
headings identify exercises as either pushing or pulling, upper or lower body as well
as back and abdominal.
To select how many exercises from each category, use the following chart:
A. ABDOMINAL CORE EXERCISES: 4 exercises
B. SHOULDER PROTECTION EXERCISES: 3 exercises
C. BACK CORE EXERCISES: 2 exercises
D. UPPER BODY PUSHING EXERCISES I: 2 exercises
E. UPPER BODY PULLING EXERCISES I: 2 exercises
F. BALANCE EXERCISES: 2 exercises
G. LOWER BODY PUSHING EXERCISES I: 1 exercises
H. LOWER BODY PULLING EXERCISES I: 1 exercises
I. UPPER BODY PUSHING EXERCISES II: 2 exercises
J. UPPER BODY PULLING EXERCISES II: 2 exercises
K. LOWER BODY PUSHING EXERCISES II: 1 exercises
To ensure some variety in the program which will speed the results,
make sure a routine is not developed. Never do the same sequence of
exercises twice.

Alan Carlsson 2005
Table 2 Basic muscular conditioning exercises for paddling.

A
ABDOMINAL CORE EXERCISES (with or without ball)

crunches
twisting crunches
raised leg crunches
hanging leg raises
free weight / med. ball rotations
angled weight / med. ball rotations
cable rotations
V-sit crunches
pike crunches
back over
SHOULDER PROTECTION EXERCISES
anterior dumbbell / stretch cord raises
lateral dumbbell / stretch cord raises
bent elbow dumbbell / stretch cords shoulder rotations
BACK CORE EXERCISES
prone leg/arm raises
back extensions (with added weight if necessary)
bent knee dead lifts
UPPER BODY PUSHING EXERCISES I
push ups
flat bench press (dumbbell )
flat bench press (straight bar )
incline bench press (dumbbell )
incline bench press (straight bar )
overhead triceps extension (dumbbell )
Triceps extension with rope
assisted dips (machine or raised legs)
dips
UPPER BODY PULLING EXERCISES I
lat pull downs
single arm lat pull downs
bench pulls (prone with straight bar)
bench pulls (prone with dumbbell )
bench pulls (inclined with lever)
bench pulls (kneeling on bench with dumbbell )
standing bent over rowing (straight bar)
seated rowing
assisted chin ups
chin ups
Alan Carlsson 2005
Table 3. Additional muscular conditioning exercises for advanced routines

F
BALANCE EXERCISES
wobble board hip and squat exercises
torso rotation on Swiss ball
postural work & arm rotations on Swiss ball
LOWER BODY PUSHING EXERCISES I
leg press
split squat (dumbbell s)
split squat (straight bar)
parallel squat (dumbbell )
parallel squat (straight bar)
LOWER BODY PULLING EXERCISES I
hamstring curls
strait leg dead lifts
hip adduction
hip extension
UPPER BODY PUSHING EXERCISES II
overhead triceps extension (straight bar)
triceps extension with rope
shoulder press (dumbbell )
shoulder press (straight bar)
UPPER BODY PULLING EXERCISES II
seated rowing (wide grip)
seated rowing (narrow grip)
bicep curls (dumbbell )
bicep curls (straight bar)
LOWER BODY PUSHING EXERCISES II
quad extensions
calf raises
hip abduction
hip flexion

Alan Carlsson 2005
10 Seasonal Workouts
10.1 Training Program Evaluation
Many coaching manuals will give you a recipe to follow, this much intensity per
week for this time of the year, this much for another week at another time. As we
mentioned earlier, this is not a recipe book and statistical summaries of hours and
intensities are great for the statistically normal person. This does not promote
skilled coaching. The ability to assess what your paddlers need and adapt your
training program to suit those needs is the next skill to learn.
10.1.1 Athlete Assessment
Prior to prescribing any training for an athlete, a coach must assess the needs of
each individual or group with whom they work. There are four main categories that
should be considered in the evaluation:
1. Training age: Knowledge of training age is important for two reasons. First, it
tells the coach how much stress the paddler's body and mind are able to
withstand. Second, it tells the coach how much stress the paddler's body and
mind will need for continued improvement.
2. Performance: How much skill as a paddler does the athlete being evaluated
demonstrate? A paddler's performance can be subdivided into three additional
areas: technique, fitness and experience specific. A weakness in any of these
three areas can compromise competition performance.
3. Fitness: Does the paddler being evaluated have the physiological preparation
necessary to compete? Important areas to consider are aerobic, anaerobic and
general muscular conditioning.
There are two main objectives in evaluating the preparation of athletes: fitness and
performance. The information obtained in the assessment is very important at the
beginning of the season as it has a direct influence on the training programs you
prescribe. At the Performance Training level there is only one type of program to
deal with, a seasonal one.
10.2 Seasonal Programs

A seasonal program is the smallest division of prescribed training.
At the
Performance Training level it is the most common form of training program
encountered. This form of program has little to no long term specific fitness goals.
It is best used for younger athletes, less experienced athletes (lower training age) or
true Performance Training athletes as defined at the beginning of this module.
It is important to realize that with a seasonal program most of the sport specific
fitness gains will be lost during the off-season. As such, there is little opportunity
for aerobic fitness growth or long term goal development.

Alan Carlsson 2005
10.3 Testing
In order to evaluate a training programs effectiveness, it is necessary to estimate
an athlete's fitness and performance. While a competition is ideal for this purpose,
it is not always practical. Consequently, indirect estimates of performance must be
obtained through testing.
Athlete testing is systematically conducted at 4 to 6 week intervals to associate any
changes in the testing parameters with the training that has been undertaken.
In all testing situations, it is important to remember that comparisons between
athletes and testing dates are only valid when the conditions under which the tests
were performed were similar (equipment, altitude, weather, etc.).
10.3.1 Direct evaluations
The easiest way to perform direct evaluations is through time controls. These are
simulated races performed on an individual basis. Marathon canoes, outrigger
canoes or even Olympic canoes are all acceptable tools for evaluating paddling
performance.
If small boats are not available to you, an estimate of team

performance in a Dragon Boat will do.
However, individual
estimates are much more revealing and allow you to profile your
team better.
Ideally two distances should be selected, one shorter (200 - 500 m) and one longer
(1 500 - 5 000 m). This will allow you to estimate both anaerobic and aerobic
fitness adaptations to your training program
10.3.2 Indirect evaluations
Indirect testing can take a number of forms. One of the more popular methods is to
use a paddling ergometer. This device is essentially a dry land paddling machine.
Time controls similar to those used on the water would be performed and the results
interpreted in a similar way.
Another way to indirectly evaluate fitness is using a battery of tests. The Canadian
Canoeing Association uses a series of tests they call FitDex. This series includes 2
minutes of each bench press, bench pulls and chin-ups, along with a 300 m swim.
Over the years, their data has shown that better paddlers score well on all these
tests.

Alan Carlsson 2005
11 Planning Performance Practices

All the aspects of planning a practice remain unchanged. The only update needed
at the Performance Training level is the following table describing the hierarchy of
training modes when planning workouts in a cycle.
1. Technique training, time trials and testing.
2. Sport specific interval training;
a) Power,
b) Anaerobic power,
c) Aerobic power,
d) Aerobic capacity,
e) Economy of motion.
3. Muscular conditioning.
4. Easy aerobic conditioning.

Alan Carlsson 2005
12 Conclusion
The difference in coaching knowledge between Basic Instruction and Performance is
not that large. However, the practical experience needed to implement this
knowledge will take time.
Designing, refining and adapting a training program is not an easy task, but the
rewards of doing it well are worth while.

Alan Carlsson 2005
High Performance Module

www.EAScoaching.ca
info@EAScoaching.ca
High Performance Module Page 131
TABLE OF CONTENTS
1
HIGH PERFORMANCE COACHING
2
TECHNICAL PADDLING SKILLS
3
RACE PLAN
3.1
START
3.2
RACE BODY
3.3
FINISH
3.4
TRAINING PRINCIPLES
3.5
MAINTENANCE
3.6
FATIGUE
4
PROGRAM DESIGN
4.1
ATHLETE ASSESSMENT
4.2
SEASONAL PROGRAMS
4.3
YEARLY PROGRAMS
5
TRAINING PHASES
5.1
GENERAL PREPARATION PHASE
5.2
SPECIFIC PREPARATION PHASE
5.3
PRE-COMPETITION PHASE
5.4
COMPETITION PHASE
5.5
PEAK-TAPER PHASE
6
TRAINING CYCLES
6.1
MICROCYCLES
6.2
MESOCYCLES
6.3
MACROCYCLES
7
TESTING
8
PLANNING HIGH PERFORMANCE PRACTICES
9
9.1
AEROBIC TRAINING
9.2
ANAEROBIC CONDITIONING
9.3
POWER CONDITIONING
9.4
FLEXIBILITY
10
AEROBIC TRAINING
10.1 AEROBIC THRESHOLD (AET)
10.2 AEROBIC CAPACITY (AE CAP)
10.3 AEROBIC POWER (AE PWR)
10.4 ECONOMY OF MOTION (ECON)
11
ANAEROBIC TRAINING
11.1 ANAEROBIC POWER (AN PWR)
11.2 ANAEROBIC CAPACITY (AN CAP):
12
POWER TRAINING
12.1 POWER (PWR)
12.2 SPEED
13
14
CONCLUSION
APPENDIX A: SAMPLE MONITORING GUIDE FOR OVER TRAINING
APPENDIX B: SAMPLE TRAINING LOG
Alan Carlsson 2005
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1 High Performance Coaching

The High Performance coaching content of the Dragon Manual is still under
development. However, the following sections will help highlight some of the
areas where paddler and crew preparation will change as you prepare for a
performance based training plan.
Most of the changes will occur in tactics, psychology and training program
design.
2 Technical paddling skills

At the High Performance level, paddlers should have minimized any technical
flaws in their stroke to be considered for inclusion in the team. Of utmost
importance at this level is leg and hip work, as well as smooth rhythmical
movements. All of these contribute to boat run
Key areas you should be focusing on are:
Increase team boat skills on timing and blend,
Increased individual small boat skills in kayak, C-boat, or outrigger,
Increased distance per stroke,
Increased stroke rate while maintaining distance per stroke,
Requiring that all paddlers to use their legs and hips not only for rotation
but also for propulsion,
Perfecting a smooth paddling stroke while maximizing stability in the torso

and shoulder girdle,
Continue to emphasize importance of catch and square blade,
Increase stroke length through increased reach with the top arm as
allowed by shoulder strength,
Introduction of slight forward flexion from the hips on entry as long as

rotation can be maintained as the prime movement on the pull and boat
run is not compromised,
Develop the ability to maintain all aspects of timing at high rates.

Alan Carlsson 2005
3 Race Plan
At the High Performance level having a race plan is essential. It will differ
significantly from a Performance Training and Basic Instruction race plan (start,
maintain pace, finish). At the High Performance level the start becomes very
important, and thus the need to return to race pace after the start is equally
important. While physiologically there are no other distinct parts of the race,
psychologically there are the traditionally used power pieces, and the finish.
The importance of the power series and finish will differ depending on whether
the crew is racing for a personal best time or are racing tactically. When racing
for a best time, the start, power series and finish are all technically oriented.
when racing tactically, whether to win without pushing the team to their limits or
to race into a specific lane for the final, the start, power series and finish can also
be time determining.
3.1 Start
At the High Performance level, starts acquire a new level of importance and are
an essential component in the pre-competition phase of training.
Pre-start
All paddlers verify their leg position for stability and set up for stroke
one with gunwale hip forward slightly and leg ready to push hip back,
Paddle is held in a relaxed position across the legs, bottom hand and
blade over the water.
"Attention please"
Exhale all air from lungs to increase torso stability,
Rotate hips and shoulders forward slightly (half rotation),
Rotate top hand up over bottom hand so blade is vertical,

perpendicular to water,
Empty thoughts and listen for start signal.
"Go": Stroke 1
Shorter stroke covering only the last of a full stroke,
Explode with fast powerful torso rotation,

Alan Carlsson 2005
Arm pull is strong with slight elbow flexion and a pronounced leg drive
to get a deep, slow and powerful stroke.
Stroke 2
Shorter stroke covering only the last 2/3 of a full stroke.
There is more rotation, less elbow flexion and a still a definite leg drive
in a deep, slow and powerful stroke.
Keep speed of initial strokes low: no white water or big boils surfacing
anywhere.
It is common for novice and experienced crews alike to go straight

into full length stokes within 5 strokes per minute of racing stroke rate
Stroke 3
The next stroke lengthens some more to the last of a full stroke,
still slow and powerful using a little more rotation. There is no elbow
flexion except at exit.
Option A: Stroke 4 - 6 / 8
For crews with less powerful starts who need a few more strokes to
get up to pre-sprint speed,
Headwinds, against the current or tide,
Full length stroke, but still slow and powerful,
Option B: Stroke 4-6
For crews with strong powerful starts that can get the boat up to
speed quickly,
Tailwinds, with the current or tide,
Transition strokes to sprint strokes,
Increase rate progressively over the three strokes to full sprint rate
Strokes 7/9 - 20/30
Full sprint strokes.
A High Performance team should be able to go directly into sprint

strokes with minimal transition. This is mostly a focus issue among
the team to maintain the timing.
Alan Carlsson 2005
Sprint strokes at this level are fast and can approach 90 + strokes per
minute.
Aside from the rate, everything else remains the same; length,
amount of rotation, force per stroke.
It is all too common for sprints strokes to ruin a perfectly good

start or race plan. So use them with caution.
Allow the rate to increase only marginally, and only as high as the
paddlers can maintain the timing, force per stroke and most of
their range of motion.
Strokes 21/31+
Three transition strokes to increase reach and rotation (drummer calls

out, "ready-and-reach" as one word per stroke).
3.2 Race Body
3.2.1 Power series

Power series have long been a part of dragon boat racing. However, the
functions of power pieces in a race are often misunderstood. Common
perceptions of the power pieces are that they are used to increase boat speed.
In reality, a well trained team working hard will not be able to increase their
power output or speed above their ideal race pace, unless they are already below
that pace.
What usually happens on power pieces is stroke rate increases and overall force
per stroke decreases. While overall power output may remain the same or
slightly higher, it will decrease more often than not. A very strong crew may be
able to increase power transiently (<5-10 seconds), but unless they know
themselves very well and are running a tactical race at less than full power, they
too will perform below par.
Power series can be used as a refocusing point for paddlers to remember what
they are doing. In this case, power pieces will increase power output a small
amount, most likely on account of technical refinements
3.3 Finish
Similar to power pieces, the finish is also misunderstood for Dragon Boat racers,
for all the same reasons. If anything, calling a finish encourages paddlers to
exhaust themselves and maintain the highest effort level possible.
It is very important that you decide at what point a finish will be called to ensure
nobody misjudges the effort and goes too fast, too soon. Nothing is worse than
pulling ahead and then dying only a few meters from the finish and getting
passed on account of a mistimed finish.
Alan Carlsson 2005
3.4 Training principles

At this point we will introduce the last two principles of training, maintenance and
fatigue
3.5 Maintenance
The ability to maintain fitness and performance between training bouts is
essential for top athletic performance. Modified and reduced workouts
administered at the appropriate time will allow an athlete to maintain
performance levels with minimal training.
3.6 Fatigue
While not a principle of training in itself, fatigue is a consequence of all training
programs. However, chronic fatigue or overtraining is more often attributed to
poorly designed or poorly monitored programs. Overtraining is defined as a
chronic and long term decrease in both performance and fitness that requires a
long time to overcome. The causes and symptoms of overtraining are often
interwoven so tightly that identifying causal relationships is nearly impossible. It
is known that hormonal imbalances, accentuated muscular fatigue, and
psychological distress are almost all observed in the initial stages of overtraining.
Table 1 Signs and Symptoms of Serious Fatigue
loss of appetite
rapid weight loss
low grade fever
generalized weakness
frequent mood swings
prolonged fatigue (24 hrs.) after easy
exercise
sore throat
painful lymph nodes in neck region
sore muscles or migratory joint pains
loss of ability to concentrate

generalized headaches
reduced injury repair rate
increased soft tissue injuries
decreased quality and amount of sleep
light sensitivity, forgetfulness, irritability,
confusion, difficulty thinking, inability to
concentrate, depression
There are many signs and symptoms suggestive of overtraining that are easily
identified in an athlete. Many of these symptoms can be identified using
simple daily questionnaires for the "at risk" athletes or those undergoing
strenuous training (see attached Form in Appendix A).
To help determine the cause of any overtraining that develops. Having the
athletes record their training, paddling and non-paddling alike will be of great
assistance. Appendix B contains a sample training log. While it is not a simple
log, it does require the paddler to be aware of what kind of training they do on
any given day.
Alan Carlsson 2005
4 Program design
At the High Performance level, you will have to evaluation your athletes and
decide whether they need a seasonal or yearly training program. Most teams will
be able to work from a seasonal program running from January to August. More
advanced and High Performance teams, such as those looking towards National
Championships and World Championship spots, will need a yearly program.
4.1 Athlete Assessment

Prior to prescribing any training for an athlete, a coach must assess the needs of
each individual or group with whom they work. There are four main categories
that should be considered in the evaluation:
1. Training age: Knowledge of training age is important for two reasons. First, it
tells the coach how much stress the paddler's body and mind are able to
withstand. Second, it tells the coach how much stress the paddler's body and
mind will need for continued improvement.
2. Performance: How much skill as a paddler does the athlete being evaluated
demonstrate? A paddler's performance can be subdivided into three
additional areas: technique, fitness and experience specific. A weakness in
any of these three areas can compromise competition performance.
3. Fitness: Does the paddler being evaluated have the physiological preparation
necessary to compete? Important areas to consider are aerobic, anaerobic
and general muscular conditioning.
There are two main objectives in evaluating the preparation of athletes: fitness
and performance. The information obtained in the assessment is very important
at the beginning of the season as it has a direct influence on the training
programs you prescribe.
4.2 Seasonal Programs

A seasonal program is the smallest division of prescribed training. At the
Performance Training level it is the most common form of training program
encountered. This form of program has little to no long term specific fitness
goals. It is best used for younger athletes, less experienced athletes (lower
training age) or Performance Training athletes.
It is important to realize that with a seasonal program most of the sport specific
fitness gains will be lost during the off-season. As such, there is little opportunity
for aerobic fitness growth.
4.3 Yearly Programs

A yearly program is the next level in training program design. Yearly plans are a
relatively common form of training program. Unless both athlete and coach have
Alan Carlsson 2005
set longer term (multi-year) goals, the longest training program structure they
can work with is the yearly program.
For most athletes, a yearly program is the best training option. It allows for
yearly gains as well as preparation from which longer term plans can be laid,
without the need for long term commitment.
5 Training Phases
Physical training during the year is divided into six phases each with a specific
objective. The phases are the general preparation phase (GPP), the specific
preparation phase (SPP), the pre-competition phase (PCP), the competition phase
(CP), the peak-taper phase (PTP), and the transition phase (TP).
5.1 General preparation phase

In the GPP, the objective is to prepare the athlete for the sport specific training to
follow. Initially, this will require that an aerobic base is prepared. This phase will
allow muscles, joints, and tendons to be conditioned for the repetitive stresses of
training. The aerobic conditioning will enhance the athletes ability to recover
between training sessions and during the rest intervals of high intensity, interval
sessions.
Typically, the duration of the general preparation phase is quite long (8-12+
weeks), especially for paddlers with few years of training. For more mature
athletes (i.e. those with greater training age), the general preparation phase will
be shorter, acting as a link between the transition phase from the previous year
and the specific preparation phase of the current year.
5.1.1 Physical
The overall objective of the GPP in paddling is to prepare athletes to perform
intense workloads. This can be done through either specific (i.e. paddling) or
non-specific (i.e. running, cycling, rowing or swimming) exercises. It is always a
good idea to ensure a minimum of 20% specific training load in the GPP.
The GPP is also an excellent opportunity to increase muscular function.
includes general muscular strength, injury prevention.
This
This phase is very important for all athletes, not just new comers to the sport. All
athletes require time working on the individual energy systems that will
contribute to the final performance.
5.1.2 Technical
For many athletes, the general preparation phase is a period during which very
little sport specific training is performed. Instead, training modes such as
Alan Carlsson 2005
swimming, cycling, and running are used extensively to build a strong base on
which the paddling training can be done. Using alternate modes of training
prevents boredom and helps to keep the athlete in a psychologically fresh frame
of mind. As the training age and devotion to paddling increase, sport-specific
training is incorporated more and more into the GPP.
Due to the complex technical nature of paddling, it is important for athletes to
spend many years perfecting technique. This learning process should be begun
each year at low speeds until the basic movement patterns are learned or reestablished. Consequently, interval training at low stroke rates is helpful in
keeping the speed of movement low while intensity is increased. However, once
technique is acceptable, there should be little hesitation in allowing faster
movement speeds. Thus, once the basics are in place, the athlete can begin to
spend time perfecting that same technique at higher intensities and movement
speeds. This learning occurs mostly during the specific preparation phase that
follows.
5.2 Specific preparation phase

The specific preparation phase represents the core of the training program,
where the athletes are conditioning for the specific stresses that will be imposed
by competition. It is in this phase that the bulk of loading (intensity and volume)
is prescribed. When planning the training program, it is important to remember
that certain aspects of the preparation require more time to take effect and
should be addressed at this time. Specifically, aerobic functions, which account
for >50% of a middle distance paddler's performance, are among the slowest
training adaptations that will occur.
5.2.1 Physical
During the SPP the training should be weighted towards sport specific activities.
Ideally, more than 60% of the athlete's training should be specific. This means
on-water training as soon as possible. However, marathon, sprint canoe and
kayak or outrigger are acceptable alternatives. Activities such as running, cycling,
swimming, rowing and skiing take on secondary importance in this phase.
Specifically, the physical training should continue to build the aerobic fitness
begun in the GPP, as well as the anaerobic fitness, speed and power of the
athlete. The most important point to remember in this phase is that the sport
specificity of training is paramount. This does not mean that there is more
integration of the energy systems just yet. It is still too early to begin
competition specific preparation and the time spent on economy training will
address those needs until the pre-competition phase begins.

Alan Carlsson 2005
5.2.2 Technical
The specific preparation phase is a time to refine paddling technique. Athletes
train at higher speeds (and intensities) to develop a proper racing technique.
Ideally this will be an efficient technique that will not break down with fatigue.
5.3 Pre-competition phase

In the pre-competition phase, the athlete should complete the transition between
non-specific and specific training in all aspects of their preparation. Ideally, sport
specific training should comprise over 80% of the hours completed, with all
intensity work being specific. Other important shifts that occur in this phase are
found in the focus of the muscular conditioning, the intensity and the economy of
motion.
In the muscular conditioning, strength, power, and speed exercises begin to
dominate the training. Hypertrophy becomes a secondary priority, and can even
be removed from many programs at this time. It is even advisable that links
between resistance exercises and specific training be attempted (i.e. starts).
Intensity sessions begin to focus more on durations that are common to
competition. As the competition phase approaches, anaerobic preparation should
increase significantly.
Economy of motion and technique sessions should also begin to replicate race
pace specific preparation. Fartlek type intervals with recovery taking place at
higher intensities than earlier in the season can simulate the need for race
specificity adequately early in the phase. At the latter stages of the phase, time
trial and races also begin to figure prominently in the weekly schedules.
5.4 Competition phase

The competition phase is usually devoted to maintaining all aspects of the
athletes fitness and honing performance. The most important aspects of
preparation in this phase are reinforcing performance with the existing technique,
economy of motion and a fine tuning of anaerobic fitness, speed and power.
During this phase, no further increases in base fitness are attempted due to the
risk of fatigue. Speed and power training are beneficial so long as the athlete has
the ability to maintain technique at such speeds.
The importance of muscular conditioning is negligible in this phase, the intensity
of competitions and sport specific training are sufficient to maintain strength and
power for a few weeks. In longer competition phases (greater than three
weeks), maintenance strength sessions should be scheduled twice per week, with
no more than four days between sessions.

Alan Carlsson 2005
Long competition seasons (greater than six weeks) can be broken up with
periodic rebuilding phases. Ideally, for approximately every 6-8 weeks of
competition, two weeks of training that de-emphasize performance should be
prescribed.
5.5 Peak-Taper phase

The taper and peak phase is probably the most confusing and challenging aspect
of an athlete's preparation. If the proper exercise is not prescribed, an entire
season of preparation can be compromised. However, the rewards of a properly
designed peak and taper can assist an athlete in performing up to, and beyond,
previously observed performances.
The peak-taper cycle incorporates a wide variety of workouts, giving the
appearance to many coaches, that the normal rules of exercise prescription have
been suspended. In the peak-taper, a solid overload-super compensation phase
boosts the athletes energy systems to new highs. Ideally, the final stages of the
peak-taper ensure that those energy and neuromuscular systems that are
essential to competition are no longer being worked on in isolation but as
compatible units. What this means, is that those energy systems that will not
conflict with each other (i.e. aerobic power and anaerobic capacity, or short term
anaerobic power and ATP-PC) are worked on together in preparation for
competition where everything is needed.
The real essence of a peak-taper phase is that the fitness level of the athlete is
deemed adequate and performance receives full attention. This includes final
technical perfection, tactical lessons, full psychological preparation, and superior
recovery. It is in this phase that pacing work becomes more important. The
economy of motion training that was maintained throughout the year becomes
very important as learning to race within the levels of the present fitness are
explored and defined.
5.5.1 Minor Peak-Taper (3 week)
This is the same as the peak taper described in Level 2. A minor peak-taper
involves a 12-14 day overload followed by a single week of reduced volume. The
minor peak can be repeated a number of times in a yearly program, as long as
there is sufficient time (4-5 weeks between peak efforts) to train again.
5.5.2 Major Peak-Taper (6 week)
A major peak requires a collective effort by all involved. It is tough on the athlete
both physically and mentally. This peak-taper scenario involves a three week
build up in volume and intensity followed by a three week drop in volume. During
the three week build up, the increases in volume are usually linear and will
almost exceed the highest weekly (or daily) averages experienced by the athlete
Alan Carlsson 2005
that season. While overall volume increases, the percentage of each component
stays almost the same.
In the taper portion of the peak-taper, there are two approaches. The classical
taper involves a linear decrease in volume while maintaining elevated intensity.
Recently, an alternate method shows more promising performance enhancement.
This method involves an exponential drop in volume while maintaining the
intensity hours at the same level as those of the last high volume week. However,
a crucial element is that the intensity sessions are split into more frequent,
shorter duration sessions between which the athlete is able to adequately
recover. It is important to maintain the number of workouts per week (or day) as
close as possible to that prescribed in the build up phase.
5.5.3 Transition phase
Traditionally called the off-season, transition is the phase that occurs between
the end of the competition phase and the beginning of the next general
preparation phase. While the primary focus during transition is recovery, athletes
should pursue easy aerobic training every two to three days. Non-specific
training is strongly encouraged for all activities.

Alan Carlsson 2005
6 Training Cycles
Training can be responsible for increasing a number of physiological measures,
including peak aerobic power, anaerobic threshold, tolerance for metabolic
acidosis, ATP-PC stores, economy of motion, peak power production, and the
speed-strength-power complex. The desired training effect is obtained by
manipulating the duration of the work and rest intervals, the effort required in
both of these intervals, and the total duration spent at the prescribed intensity.
Once a coach understands the effects of the different types of workouts,
designing a training program becomes much easier and more effective. The
knowledgeable prescription of training to remedy weaknesses and improve
strengths, and improves the odds of success.
In the prescription of training, the specificity of the exercise intensity is crucial.
Consequently, knowledge of the approximate energy requirements of the sport is
important (see Table 2).
Table 2. Illustration of the approximate percent energy contributed by each
system to constant effort exercise of varying durations.
TIME
ATP-PC
ANAEROBIC
AEROBIC
MIN
MAX
MIN
MAX
MIN
MAX
0:30
78
98
20
1:00
25
80
15
65
20
2:00
10
30
55
65
40
4:00
20
40
55
25
60
8:00
15
30
40
65
83
15:00
10
20
30
70
90
30:00
15
85
95
Working within these guidelines, we can assign approximate training volumes to

address each of the components of training. Aerobic training can be dealt with
through both easy training hours and longer (2:00 to 6:00) maximal and supramaximal intervals. Economy of motion training, though a much slower process
than aerobic conditioning, can be addressed through similar techniques.
However, since it is a combination of good technique and muscular efficiency,
sport specificity is a fundamental requirement. Finally, the anaerobic training will
consist of intervals of 0:30 to 1:30 at supra-maximal efforts.
With a properly structured training program, much of the aerobic and technical
paddling can be incorporated into the intensity sessions as active recovery, warmup and warm-down. Thus, the number of intensity session the athlete will
Alan Carlsson 2005
complete in a season may be quite a bit higher than previously accepted, but the
total volume of intensity training will remain about the same. Outlined below are
the cycles into which the training program is divided so that the principle of
overload can be applied with little fear of over-training.
6.1 Microcycles
A microcycle is a period of 2 to 14 days with a common training focus. During this
time, one primary energy system will be emphasized in the training. The
microcycle will consist of a number of hard and easy days of training followed by
a period of recovery. In the course of a microcycle, the athlete will experience
overload within a given day and across the duration of the cycle.
Special microcycles are inserted at the end or beginning of mesocycles to provide
recovery, thus allowing super-compensation from the overload experienced
earlier. Table 3 outlines the ratios of work to rest days for common workout
types.
Table 3. Chart detailing ratios of easy to hard (training) days to easy (recovery)
days depending on the focus of the microcycle.
RECOVERY DAYS
TRAINING
AEROBIC
DAYS
ANAEROBIC
CAPACITY
POWER
CAPACITY
POWER
SPEED
POWER
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
2-3
1-2
1-2
1-2
2-3
2-3
2-3
6.2 Mesocycles
Mesocycles are groups of microcycles that have a common training focus. Over
the course of a mesocycle, the athlete will experience overload on a larger scale
than during the microcycle. Traditionally, overload during a mesocycle is applied
by increasing the load in each successive microcycle as the mesocycle progresses
towards another recovery microcycle.
Alan Carlsson 2005
6.3 Macrocycles
When a program has cycled through the required aerobic, anaerobic and
speed/power mesocycles, these form a block of mesocycles termed a
macrocycle. Macrocycles are then grouped together (or singly) to fill out the
training phases. It is important to note that all three systems need not necessarily
be addressed in each macrocycle. During some phases of training, one or more of
the mesocycles may be in a state of maintenance.
7 Testing
Testing High Performance teams becomes more important as the main goal of
the team is to win. While the main goal of testing is to evaluate a training
program, High Performance team testing is also used to select who paddles and
who is a spare.
Consequently, there must be individual assessments of paddling ability both from
a fitness and performance perspective.
At the High Performance level, coaches must develop the tools to

identify paddling chameleons. These are paddlers who look like
they are working as hard as everyone else, but doing nothing to
move the boat forward.
More subjective tests, such as technique evaluation may also be introduced.
However, the criteria must be clearly defined as to what is expected from the
paddler in any subjective test.
When you use testing to select a team ensure your criteria for inclusion or
exclusion are clearly stated. While being as objective as possible is ideal, there
must always be an element of subjectivity in any team selection procedure.
Some criteria used for team selection can include;
Attendance at practice,
Time control performance,
Paddling technique compatibility with dominant stroke on team,
Strength tests, such as FitDex or a strength to weight measure,
Versatility and adaptability; being able to paddle left or right, front or back
are all desirable qualities.

Alan Carlsson 2005
8 Planning High Performance Practices

All the aspects of planning a practice remain unchanged. The only update
needed at the Performance Training level is the following table describing the
hierarchy of training modes when planning workouts in a cycle.
1. Technique training, time trials and testing.
2. Sport specific interval training;
a) Speed,
b) Anaerobic power,
c) Aerobic power,
d) Economy of motion,
e) Aerobic capacity intervals,
f) Anaerobic capacity.
3. Non-specific interval training (same order as above)
4. Muscular conditioning.
5. Easy aerobic conditioning.

Alan Carlsson 2005
9 Physical Training Theory

When preparing the training for a High Performance team, there are a few
new types of training to introduce. These are listed below along with the
summaries from Level 2.
9.1 Aerobic training

As in the Levels 1 & 2 modules, there are two objectives in aerobic training, to
increased aerobic power and aerobic capacity. For middle distance events
aerobic power is important for racing, while aerobic capacity is important for
being able to train for aerobic power.
Often referred to as endurance training, aerobic conditioning leads to a number
of physiological adaptations and provides opportunities for technical skill
improvements. High intensity aerobic training increases aerobic power, peak
heart rate and lower intensity speed. For the most part, increases in an athlete's
training volume are associated with low intensity distance training
The aerobic training efforts fall along a continuum that ranges from long slow
distance to high intensity aerobic power efforts. Each point on this continuum
provides an important function to competition preparation.
To overload anaerobic training, you can add in 1:00 per week or 5 % per week,
whichever is greater. A good starting volume is a total of 6:00 of hard anaerobic
efforts per session.
This could be 3 x 2:00 on week one, then 4 x 1:45 on week two or

3 x 2:20.
As a general rule aerobic conditioning once begun must be maintained every 7
maintenance session within another workout will serve to maintain fitness.
9.1.1
Aerobic Threshold
Approximately <50 70 % peak HR and used for recovery intervals, regular

distance training and early season technique work.
9.1.2
Economy of Motion
These are sport specific efforts and performed at speeds approaching race
pace. Often called tempo work, economy of motion (ECON) pieces are a
merger of fitness, technique and tactics and performance will fluctuate quite a
bit until the competition phase arrives, defining race pace better.

Alan Carlsson 2005
9.1.3
Aerobic Capacity
These efforts are 2:00 10:00 in duration and done on short recovery
intervals (4:3 to 1:1 work to rest ratios). They are very similar to tempo
workouts with the exception that they are performed as close to peak effort
as possible and maintaining the required pace is difficult, hence the shorter
durations.
9.1.4
Fartlek
Fartlek sessions are workouts where the duration of the intensity intervals
range (randomly) from 1:30 6:00. The recovery duration can match those
of aerobic power or aerobic capacity intervals. The intensity of the
recovery varies from easy to anaerobic threshold. Fartlek workouts are
well suited for inclusion in the specific preparation, pre-competition,
competition and peak-taper mesocycles.
9.1.5
Aerobic Time Trials
These are single effort over a variety of durations between 1:30 and 6:00 to
estimate aerobic power and over 10:00 to estimate aerobic capacity. Any
effort of 2:00 or longer will use more than 50 % aerobic energy sources.
9.1.6
Aerobic Power
Intensity work in this range will provide a stimulus to increase peak aerobic
power. This stimulus will be directed to both the central (cardiovascular) and
peripheral (muscular) components of peak aerobic power. It is essential that
the athlete train in this zone to enhance and increase peak aerobic power.
Maximal effort intervals ranging from 1:30 6:00 in duration with long
recovery intervals (1:1 to 1:2 work to rest ratios) will provide an adequate
stimulus for adaptations.

9.2 Anaerobic Conditioning

As with aerobic conditioning, there are two aspects to anaerobic conditioning,
anaerobic power and anaerobic capacity. Although there is cross-over between
training zones, each of these parameters tends to be associated with different
types and intensities of exercise. Listed below are the training zones that
predominantly stress the anaerobic energy system.
To overload anaerobic training, you can add in 0:30 to 1:00 per week or 5 % per
week, whichever is greater. A good starting volume is a total of 3:00 of hard
anaerobic efforts per session.
Alan Carlsson 2005
This could be 6 x 0:30 on week one, then 7 - 8 x 0:30 on week

two or 5 - 6 x 0:40.
As a general rule anaerobic conditioning once begun must be maintained every 7
maintenance session within another workout will serve to maintain anaerobic
fitness.
9.2.1 Anaerobic Capacity
These high intensity efforts last 0:20 1:30 and are performed on short
recovery intervals (1:1 to 1:3 work to rest ratios). This format results in
increasing muscular acidosis with each successive interval and the resulting
adaptation increases the athletes ability to maintain high intensity efforts for
longer durations.
9.2.2 Fartlek
This form of training uses intervals of varying duration at a number of different
recovery intensities from easy to anaerobic threshold. Fartlek workouts are
well suited for inclusion in the specific preparation and pre-competition phases
as well as taper mesocycles.
9.2.3
Time Trials
These are single efforts over a variety of durations from 0:20 to 2:00. Time
trials in this duration will require that more than 50 % of the required energy
be derived from anaerobic sources.
9.2.4 Anaerobic Power
These short duration, 0:20 1:30 intervals require a long recovery intervals
(1:4 to 1:8 work to rest ratios) to ensure that the anaerobic energy system is
fully recovered and able to produce energy as efficiently as possible on each
successive repeat.

9.3 Power Conditioning

Power is the product of speed and the level of muscular effort. Thus, an increase
in power can be accomplished by improving speed of movement or by increasing
the muscular force. Power conditioning is designed to address both of these
elements. It focuses on the PC or alactic anaerobic system.
9.3.1
Power (short sprints)

Alan Carlsson 2005
Similar to the longer anaerobic, these last only 0:03 0:07 and use a very
long passive recovery interval (1:10+). A very good mental focus is very
important to get the desired training effect. As such this work should be
accomplished while the athlete is well rested.
To overload power training, you can add in 10 % per week. A good starting
volume is a total of 1:00 of sprints per session.
This could be 6 x 0:10 on week one, then 7 x 0:10 on week two or

14 x 0:05.
As a general rule power conditioning once begun must be maintained every 7
days or your paddlers will begin to loose the training benefits. A short
maintenance session within another workout will serve to maintain power.
9.4 Flexibility
Flexibility is a difficult section to address as there are two opposing theories
regarding its utility. The more widely practiced approach is to stretch specific
muscle groups often (daily or twice daily), ensuring that all muscles, tendons and
ligaments are supple at all times. Stretching is encouraged after workouts and
before intense efforts to avoid straining muscles. Flexibility conditioning is
encouraged after an easy aerobic warm-up period of 10:00 15:00 during which
time range of motion has been gradually increased.
The less common approach practices no specific stretching exercises, but
supports using an easy sport specific warm-up of at least 10:00 20:00 before
every workout. During this time, the range of motion is gradually increased and
the effort levels increased. This allows muscle temperature time to rise prior to
demanding efforts, thus preventing any damage to soft tissues that are
unprepared for strenuous efforts.

Alan Carlsson 2005
10 Aerobic Training
The aerobic training remains essentially unchanged from the Basic Instruction
module. The only new for of training is Tempo, or Economy of Motion training
where the paddlers learn to become more efficient at a certain race pace. This is
only useful in teams that have been doing aerobic power training for 6-8 weeks.
10.1 Aerobic Threshold (AeT)

your high intensity pace you can sustain for long durations. Aerobic mechanisms
are slow to adapt as such they must be introduced early in the program
1. Long duration (15:00 +) workouts at very easy efforts, 50-65% peak heart
rate.
This intensity is equivalent to closing your mouth and breathing

only through your nose. It is very, very easy.
workouts per week when starting up. Longer durations are
possible as the season progresses. A good rule to follow is not to
increase the duration by more than 5 % per week.
days).

Alan Carlsson 2005
10.2 Aerobic Capacity (Ae Cap)

Focus: To increase the effort level at which technique work is performed for
short durations, and as a result, the percentage of your high intensity pace you
can sustain for long durations.
1. Aerobic capacity efforts can be short (0:30) to quite long (10:00) efforts at 80
% of peak heart rate and above. They are usually on short to medium
recovery (1:2 to 1:1) and performed only after warming up thoroughly at your
aerobic threshold (AeT).
As the season progresses, you can slowly increase both the

duration and the intensity of your aerobic capacity training. A
good rule to follow is not to increase the duration or intensity of
the aerobic power work by more than 5 % per week.
4 days).

Alan Carlsson 2005
10.3 Aerobic Power (Ae Pwr)

Focus: To increase amount work of hard aerobic work possible. This becomes
very important when complementing Aerobic Threshold and Aerobic Capacity
training.
1. Aerobic Power workouts: 1:30 6:00 work intervals at near peak heart rates
on medium to long recovery (1:1 to 1:3) at 60-80% peak heart rate. Aerobic
power workouts are performed only after warming up thoroughly at your
aerobic threshold (AeT).
2. Broken Aerobic Power workouts: same duration as above but broken into
smaller pieces with short recovery breaks inserted. This encourages a higher
overall effort and better technique in the workout for more advanced paddlers.

initial six weeks of aerobic base building has been completed.
Even then, once per week or once every two weeks will suffice.
days)

Alan Carlsson 2005
10.4 Economy of Motion (Econ)

Focus: Economy of motion is a combination of fitness and skill, as demonstrated
in performance. Consequently, with any changes in skill and fitness, economy of

motion needs training. Therefore, economy training is necessary throughout the
season especially after fitness or skill building phases in the pre-competition and
competition phases.

1. Economy of Motion workouts: 0:30 to 3:00 at sustainable (90 - 95% maximum
effort) pace for the target duration, as well as longer 6:00 60:00 paced efforts
(80-95% maximum effort) on short to medium recovery (4:3 to 1:1),
2. Recovery effort is at ~ Aerobic Threshold (AeT),
8 days)

Alan Carlsson 2005
11 Anaerobic Training
Anaerobic training is any short high intensity work that causes very rapid fatigue
and loss of performance. There are two objectives in anaerobic training, to
increase absolute power output, and to increase the duration those high power
outputs can be sustained. At this level of training, we shall address only the first
of these concerns, the production of high levels of anaerobic power
11.1 Anaerobic Power (An Pwr)

Focus: During this phase, high intensity training efforts are prioritized. Volume
is reduced to next to nothing to protect fatigue susceptible muscle. Long
recovery times and short microcycles aid in preventing fatigue build up that can
compromise technical skill that is essential for these efforts to be sport specific.
1. Anaerobic Power workouts: 0:20 1:30 at peak effort on long recovery (1:4 to
1:6),
4 days).

Alan Carlsson 2005
11.2 Anaerobic Capacity (An Cap):

Focus: During this phase, the high intensity training is prioritized. Volume is
reduced to next to nothing to protect the fatigue susceptible fast twitch muscle
fibers. The recovery between intervals is reduced to maximize the acidosis that
will lead to increased metabolic fatigue. The short cycles aid in preventing any
chronic fatigue build up that can compromise the technical skill that is essential
for these efforts to be sport specific.
1. Anaerobic Capacity workouts: 0:20 1:00 at peak effort on medium to short

recovery (2:1 to 1:2),
Days of Consecutive Training using this effort level: short (2 to 4 days)

Alan Carlsson 2005
12 Power Training
Similar to anaerobic training, power training consists of very short high intensity
work that causes very rapid fatigue and loss of performance.
At the High Performance level resistors can be added to the boat to increase the
load experienced during such workouts to stimulate increased sport specific
strength and power.
A simple resistor for a Dragon Boat consists of a length of garden hose looped
around the bow once. For added resistance a second loop can be added, then a
third.
Do not use overly large resistor too soon. Tires and buckets can
be used at much more advanced levels, for 3rd year High
Performance teams and over.
12.1 Power (Pwr)

Cycle Length: 2 days to 1 week
Focus: During this phase, high intensity training efforts are prioritized. Volume
is removed from the program to ensure peak efforts are not compromised by any
fatigue.
1. Power workouts: 0:03 0:10 at peak effort on long recovery (1:10+),

4 days).

Alan Carlsson 2005
12.2 Speed
Focus: To emphasize speed development, the higher intensity training must be
completed prior to any volume training. As with anaerobic training, this is to

minimize any fatigue to fast twitch muscle fibers. Speed adaptations will come
quickly, even during a single workout. Persistence, on any given day, week, and
season is what will make the difference, even for those "self-dedicated" nonsprinters.
1. Speed workouts: < 0:15 at peak effort on very long recovery (1:8+). It is
essential to keep movement speed high for the entire duration,
Days of Consecutive Training using this effort level: short (2 to 3 days)

Alan Carlsson 2005
13 Muscular Conditioning
A High Performance Dragon Boat team should include muscular conditioning as a
part of their training. At the Basic Instruction and Performance Training level it
was optional. The injury prevention benefits alone will enhance the quality of
training and longevity of each paddlers career.
In a yearly program, there is plenty of time to cycle through general conditioning,
strength, speed and power phases. The complete muscular strength and
resilience present in well prepared athletes will be evident in their training.
At this level Olympic lifts, such as the clean and jerk, or snatch can be very
beneficial. These lifts, when learned properly can be invaluable in teaching
movement sequencing and the importance of core stability.

Alan Carlsson 2005
14 Conclusion
Coaching a High Performance team properly is a 24 hour a day, 7 days per week
commitment. You expect this from the team, they expect this from you. Just be
careful not to burn yourself out, this is a common problem with coaches who
need more work on time management.
There is a lot of planning necessary to ensure success and with the tools we have
prepared for you in this series of manuals, you should be able to realize that
success.
Good Luck.

Alan Carlsson 2005

Alan Carlsson 2005
Appendix A: Sample Monitoring Guide for Over Training

Monday
Waking heart rate
Sleep (hours)
Sleep Quality
Dizziness
Body Mass (kg)
Minor (past 24 hrs.)
Muscle soreness
Training Effort
Moodiness
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 2 3 4 1
1 2 3 4 1
2 3 4 1 2 3
2 3 4 1 2 3
4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4
4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4
1 2 3 4 1
1 2 3 4 1
1 2 3 4 1
2 3 4 1 2 3
2 3 4 1 2 3
2 3 4 1 2 3
4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4
4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4
4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4
WAKING HEART RATE

1. 30 s lying HR
2. standing peak HR ~15-20 s
3. 3-5 minute steady state HR
HOURS OF SLEEP + NAPS
SLEEP QUALITY
1. uninterrupted, not requiring more
2. interrupted, not requiring more
3. interrupted, requiring more
4. interrupted, feeling terrible
POSTURAL DIZZINESS
1. no dizziness
2. some dizziness, but disappears within 2 seconds
3. marked dizziness, need to lie down again
9.
10.
11.
12.
13.
various neuropsychological symptoms

(photophobia, forgetfulness, irritability,
confusion, difficulty thinking, inability to
concentrate, depression)
sleep disorders
loss of appetite
low grade fever (37.5 to 38.6 C)
sore throat or cough
MUSCLE STIFFNESS RECORD

1. no muscle stiffness or pain
2. mild muscle stiffness and pain, not affecting
workouts
3. moderate muscle stiffness and pain, able to
complete workout with difficulty
4. severe muscle stiffness and pain, unable to
complete workout
MINOR SYMPTOMS IN PAST 24 HRS.

1. BODY MASS IN KG EACH MORNING
2. stomach aches, nausea or vomiting
3. painful lymph nodes in neck/axillary region
4. generalized weakness
5. skeletal muscle discomfort
6. prolonged fatigue (24 hrs. or more) after easy
exercise
7. generalized headaches
8. migratory joint pain

Alan Carlsson 2005
TRAINING EFFORT FOR SESSION

1. felt good for entire workout
2. neither hard nor easy, felt good during some
parts of workout
3. somewhat difficult, felt a little tired
4. very difficult, had difficulty completing the
workout
GENERAL MOODINESS RATING
1. good mood
2. mild moodiness, feeling down or sad only at
times
3. moderate moodiness, feeling down or sad most
times
4. severe moodiness, feeling down or sad at all
times
TRAINING DETAILS
1. duration of each training session in hours
2. type of exercise
3. duration of both work and recovery intervals
effort required as percentage of maximal effort for
given duration
Appendix B: Sample Training Log

NAME
DATE
WEEK
PHASE
MESOCYCLE FOCUS
CONTINUOUS
MICRO-
INTERVAL
MESO-
Monday
AM
PM
Tuesday
AM
PM
Wednesda
AM
PM
Thursday
AM
PM
Friday
AM
PM
Saturday
AM
PM
Sunday
AM
PM
WEEK

Alan Carlsson 2005
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Dragon Boat Technical Coaching Manual

Alan Carlsson M.Sc., B.P.E.

Basic Instruction Module Page 1

Dragon Boat Technical Coaching Manual

Dragon Boat Technical Manual: basic instructor

Dragon Boat Technical Coaching Manual

Basic Instruction Module Page 2

Mixed teams (12 men and 8

Seniors (55 and over),

A good coaching manual and coaching course is never complete. We anticipate

Dragon Boat Technical Manual: basic instructor

Basic Instruction Module Page 3

Dragon Boat Technical Coaching Manual

DRAGON BOAT CANADA COACHING CERTIFICATION PROGRAM

Promote participation and encourage participants regardless of ability level

Foster the acquisition of basic skills through a variety of games/activities

Coach in recreational or local programs featuring low-level competitions

The community sport stream does not apply to sports wherein:

Specialized facilities and/or equipment are required for participation in the

Dragon Boat Technical Coaching Manual

Basic Instruction Module Page 4

Skill demonstrations are important to promote learning

As such, there is no Community Sport Coaching route for Dragon Boat.

Coach in specialized facilities, or in an environment that poses a

Teach sport-specific skills, and are often required to provide

Emphasize safety and technical precision in teaching skills

Coach primarily in a non-competitive, or recreational context

Coach participants of various proficiency levels and of all ages

At the majority of Dragon Boat clubs, instructional education is the largest

Fun, fitness, fundamentals, skill development

Fun, fitness, skill development primarily

Dragon Boat Technical Manual: basic instructor

Basic Instruction Module Page 5

Stage in athlete development:

Dragon Boat Technical Coaching Manual

No stage (Working primarily on skills, little

Fun, fitness, skill development primarily

Provide support to athletes in areas such as technical, physical,

Coach in competitions as well as in training

Usually coach three or more times a week

Coach within a framework of a seasonal or an annual plan

Dragon Boat Technical Manual: basic instructor

Dragon Boat Technical Coaching Manual

Basic Instruction Module Page 6

Fun, fitness, fundamentals, performance in

Performance in provincial and national

Performance in national and international

Basic Instruction Module Page 7

Dragon Boat Technical Coaching Manual

Information in this manual is identified by the level of paddler / coach to whom it is

Dragon Boat Technical Manual: basic instructor

Dragon Boat Technical Coaching Manual

Basic Instruction Module Page 8

Other comparable events are the 500 1 000 m in canoeing and

Basic Instruction Module Page 9

Dragon Boat Technical Coaching Manual

Dragon Boat Technical Coaching Manual

Basic Instruction Module Page 10

COACHING CODE OF ETHICS