Aoraki Dragon Boat
Association (Inc)
Christchurch, NZ

Off-season training

The end of March spells the finish on the Southern season, so Winter training typically runs from April to October. Weight training and cardio conditioning can continue through the year. Some teams use aqua-jugging in the pool to loosen up muscle groups that have "had the winter off". Pool paddling sessions are also to hone technique and conditioning. Pool paddling consists of having the paddlers sit along side the pool with slimmed down paddles.

Practices should always start with stretches, then three to five minute paddling warm-up. For the first half of the practice, work on specific drills to improve various parts of the stroke technique. The second half of the practice is the work-out portion where the team will paddle as a group for 20-30 minutes. 

Analysis

If possible, the coach should video tape each paddler once per month and analysis their performance. Slow the video down to check the various positions like:

• paddle angle of entry, 
• setup position and 
• body rotation, 
• catch and exit paddle position. 

Analyse the three motions or phases; entry, pull, and recovery. This can be useful in the off-season pool work, as well as in the on-the water training.