QDBF

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QDBF

• QDBF State Team

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QDBF State Team

• Welcome!!!

• 37 weeks until Nationals Friday April 6, 2007
• Early Start
• General Fitness
• Recruitment
• Minimize Costs
• Minimize travel
• QDBF Team Unity

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QDBF State Team

• Goals

• To represent Australia in Junior, Premier,
  Master and Grand Master categories at World
  Championships in Sydney September 19-23, 2007
• Unify clubs within QDBF eg. technique,
  training plans
• Build foundation of State Team selection
• Best paddlers in Queensland on Friday April 6,
  2007

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QDBF State Team

• Nominations
• Nominations from Head Coach of each club
• New/Upcoming Club Paddlers last day of
  Nomination is Jan 20, 2007
• Based on constant development, monitoring and
  assessing of paddlers by Club Head Coaches and
  State Coaches
• Must attend Jan20/21 camp
• Full commitment from this point
• Paddlers from other Disciplines last day of
  Nomination is Feb 10, 2007
• Must attend at least a 2 day camp and a 1 day
  camp and all training sessions after State Titles

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QDBF State Team Time Line

• Sunday 16 July Initial State Team Meeting
• Sat/Sun22/23 July Two Day Camp Testing -
  Phase I UQ - Brisbane
• Sunday 30 July Cooloola Regatta
• Sunday 27 Aug Tewaka Taniwha Regatta
• Saturday 9 Sep One Day Camp
• Saturday 23 Sep Currumbin Regatta
• Sunday 1 Oct One Day Camp
• Sunday 8 Oct Gold Coast Chinese Club
• Sat/Sun 21/22 Oct Two Day Camp - Testing
• Sunday 29 Oct Burleigh Fire Dragons Regatta
• Fri/Sat 10/11 Nov Pan Pacifics Hinze Dam
• Sunday 19 Nov One Day Camp Phase II
• Sunday 26 Nov Tweed Kids in Need Regatta
• Sunday 10 Dec Redcliffe Regatta
• Sat/Sun 16/17 Dec Two Day Camp
• Sunday 14 Jan One Day Camp
• Sat/Sun 20/21 Jan Two Day Camp Testing
  Phase III
• Sunday 28 Jan Broadwater Regatta

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QDBF State Team Time Line

• Sunday 16 July Initial State Team Meeting
• Sat/Sun22/23 July Two Day Camp Testing -
  Phase I UQ - Brisbane
• Sunday 30 July Cooloola Regatta
• Sunday 27 Aug Tewaka Taniwha Regatta
• Saturday 9 Sep One Day Camp
• Saturday 23 Sep Currumbin Regatta
• Sunday 1 Oct One Day Camp
• Sunday 8 Oct Gold Coast Chinese Club
• Sat/Sun 21/22 Oct Two Day Camp - Testing
• Sunday 29 Oct Burleigh Fire Dragons Regatta
• Fri/Sat 10/11 Nov Pan Pacifics Hinze Dam
• Sunday 19 Nov One Day Camp Phase II
• Sunday 26 Nov Tweed Kids in Need Regatta
• Sunday 10 Dec Redcliffe Regatta
• Sat/Sun 16/17 Dec Two Day Camp
• Sunday 14 Jan One Day Camp
• Sat/Sun 20/21 Jan Two Day Camp Testing
  Phase III
• Sunday 28 Jan Broadwater Regatta

General Preparation 17 Weeks
Specific Preparation 10 Weeks
Pre Comp Preparation 8 Weeks
Taper and Race 2 Weeks
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QDBF State Team
Training Pyramid

• Off Water
• weights
• running
• swimming
• stretching
• core stab.
• nutrition
• psychology

On Water

• paddling

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QDBF State Team

• GENERAL PREPARATION
• Allocated about half the training time to reach
  our peak
• Used to develop the building blocks of
  performance
• ON-WATER
• Focus on technique development
• Focus on slow developing and slow detraining
  qualities
• eg. Muscle growth, nerve pathways for
  efficient muscle recruitment, aerobic
  capacity, capillary density in muscles for
  efficient oxygen exchange, mitochondria levels
  within cells (site of energy production) etc
• High volume of paddling
• Lower intensity workouts
• Minimal speed and strength work to develop
  central nervous system
• OFF-WATER
• Develop general strength and hypertrophy in the
  weights room
• Develop general cardio fitness running,
  cycling, swimming

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QDBF State Team
Example of weekly training plan for General
Preparation
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QDBF State Team

• Guidelines for early stages strength training
• main exercises to focus on the prime movers of
  the dragon boat stroke
• pulling rotational exercises comprise
  majority of the program
• pushing exercises still important
• leg exercises
• do exercises that involve compound movements (
  involve more then one joint) for less injury
  risk developing right neural patterns eg.
  Push ups vs Peck Decks
• large muscle groups are the focus of the
  exercises selected
• one sided movements are incorporated to train
  the upper body in conjunction with the
  rotational and stability muscles
  of the trunk
• free weights are preferred to machine weights as
  they develop more balance and co-ordination
  and better gains do not use if technique
  instruction not avail.
• trunk stability and rotator cuff exercises
  should be included
• heavier and more difficult exercises should be
  performed first
• weight sessions should go no longer then an hour
• best to train all body parts moderately in one
  session and train two to three times a week
  so doesnt conflict with paddling sessions and
  causing a single heavily fatigued body part

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

• Selection Criteria
• Availability Time Line / National Titles/ World
  Titles
• Commitment
• Attendance
• Attitude
• Enthusiasm
• Experience/ Versatility
• Ability/Performance

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QDBF State Team

• Selection Criteria
• Ability/ Performance

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QDBF State Team

• Technique
• Seating
• Leg Position
• Set Up
• Catch
• Pull
• Exit
• Recovery

Synchronization
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QDBF State Team

• Seating
• Sitting straight in boat
• Hips in line

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QDBF State Team

• Leg Position
• One leg forward, one leg back
• Must be stable
• Lock legs in
• Drive off legs - Heel

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QDBF State Team

• Set Up
• Lead with Paddle side Hip
• Followed by torso, shoulder, arms, both hands
  into U Shape
• chest open
• Rotate around front leg
• Head up, looking forward
• Back straight ( not hunched )

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QDBF State Team

• Catch
• Top Arm drive
• Body weight on the blade
• Full blade buried
• Snap hip back
• Positive angle
• Clean entry
• No splash

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QDBF State Team

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

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QDBF State Team

• Exit
• Exit at hip
• Bend lower arm at end of stroke
• Lift paddle out with both hands
• 10 oclock for Rights and 2 oclock for Lefts

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QDBF State Team

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

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QDBF State Team

• First Training Camp 22/23 July University
  of Qld
• 0730 Registration starts head shot photos
  weigh in
• 0800-0830 Meet and greet
• 0830-0845 Groups and partners allocated
• 0845-0855 Warm up
• 0900-1200 Morning Program starts
• 1200-1300 Lunch
• 1300-1600 Afternoon Program starts
• 1600-1630 Wrap up
• Registration meet at Building 29a the Meeting
  Place top of
  bleachers next to run track
• Sunday 23 July registration will be 8.15- 8.30
  (same groups)

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QDBF State Team

• First Training Camp 22/23 July University
  of Qld
• Combination of Off-water testing and On-water
  training/video analysis
• People will be allocated pairs and put into one
  of four groups
• There are a number of stations that we will
  rotate through during the weekend
• Weights test ( Bench press, Bench pull, Chin
  ups, Sit ups, Dips)
• Video Analysis on rowing machine with paddle
  adaptor
• Cellular analysis
• Rower time trial (2 min)
• Core Stability Station
• 12 min Coopers Run Test
• ON-WATER paddling
• Will receive a form to record data through out
  the day (bring a pen)
• Partners are there to support, encourage
  performance and accountable for
  data recorded
• ( Weights are 50 of body weight, max one
  minute duration)

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QDBF State Team

• First Training Camp 22/23 July University
  of Qld
• WHAT TO BRING
• Gym/ running and paddling gear (please do not
  wear club uniforms)
• Towel
• Food and Water (Treat like a competition
  day) (Colmslie has lunch facilities dress
  standards)
• Please come well HYDRATED for the testing days,
  this is necessary for the cellular analysis.
• 10 for the cellular analysis Payable at time
  of analysis
• Pen

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QDBF State Team
WHAT TO BRING Awesome Attitude Desire to
Achieve
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QDBF

• QDBF State Crews
• Budget Costs

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State Training Costs
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Other Information

• QDBF has no intensions of wanting to make money
  out of the state teams
• We are trying to facilitate the sending of the
  best team to the National Titles in Penrith in
  2007
• QDBF is contributing 1000 towards some of the
  operating costs for the state teams

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• QDBF will be purchasing equipment for the use of
  training which is seen as an investment in not
  only the 2007 Queensland State Crew but also for
  future teams and for use of the clubs. This is
  QDBF funded and is not coming from training fees.
• Transparency of the income and expenditure will
  be made available initially on the QDBF Yahoo
  Group but very shortly on the QDBF website.

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Fees Payable
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Fees Payable
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Total Costs
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Transparency of costs

• It is difficult to budget right to the last cent
  due to many different variables.
• Eg amount of participants
• Current estimated costs - 6,100
• As such, any money left over will be spent on
  the team.

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QDBF State Team
The Sydney International Regatta Centre is 44km
West of Sydney Olympic Park, Homebush Bay, about
one hours drive from Sydneys central business
district. Set on 196 hectares of native and
landscaped parkland it is one of the best rowing
and sprint kayak courses in the world. The Centre
won international acclaim while hosting 825
athletes from 56 countries during the Sydney 2000
Olympic Games.
www.regattacentre.com.au
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QDBF State Team

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QDBF State Team

• Miscellaneous
• Must abide by code of conduct as emailed to the
  club reps and as posted on the QDBF website
• Blank Nomination forms posted on QDBF Website
• No club colours at camps
• Minimize costs
• Minimize travel