Coach Development

Drill

Purpose

Instructions

‘Stick ‘em up’ drill

To establish a strong triangular shape with the arms, at the commencement of any paddle drill

- Hands in the normal position, holding the paddle

- On the command, ‘stick ‘em up’, paddlers to raise both arms in the air, to form a triangle

- On the command, “Paddlers are you ready?”, paddlers rotate their torso into the start position, without changing their arms

Drop down drill (could be done in combination with the ‘Stick ‘em up’ drill

To encourage paddlers to achieve the top arm drive

- While in the ‘stick ‘em up’ position, paddlers are to move their outside fist half way up the handle of the paddle

- Give the command to paddle, while maintaining the outside hand in the half way position

- To complete the stroke, paddlers will need to drive the top arm down, as well as drop their torso down in the stroke

- You might start with 5 and let it run and then build up to 20+ strokes at a time, with the outside hand in this position

Pyramid Drills

To work on endurance

- Paddle ON then OFF for increasing amounts of time.  Once the maximum duration is reached, start decreasing the time.  For example, a common Pyramid Drill is to paddle ON for 30/60/90/60/30 seconds with equal times of OFF.  Use multiple sets for a better workout.

Gunwale Drill

To emphasize the fundamental setup of Dragon Boat technique.  

- Start by sitting in an upright position with your fist on the gunwale and your inside hand on your hips.  Slide your fist forward along the gunwale and hinge at the hip to reach even further.  Rotate your body by pushing your inside hip back.  You can get a longer stretch if you drive your inside leg and help push the hip back.  Raise your inside arm into the air as if you were holding the top of the paddle.  With full speed and force, snap back to the starting upright position.  When done as a team, the boat should surge forward during the snap back to upright position.

- Then, with paddle in hands, try to achieve the same body movement – hinge and rotation.