In response to questions about strength training, and to encourage additional training for those who aim to compete in State or National Championships, the below contains suggested exercises that are appropriate for injury prevention and for building strength; and guidelines for extra cardio exercises for competitive paddlers
"PreHab"
Avoid the injuries in the first place, by strengthening those areas that might be stressed by paddling activities.
The following is a playlist of 5 separate short videos. It provides several exercises by one of the Aurora’s coaches, David, who is a Senior Physiotherapists at Balance, Health and Performance Norwest (email: david@balancehp.com.au).
Alternatively here are the direct links to each of the 4 videos following Davids introduction:
This next video from the USA is directed at strengthening shoulders, and minimising injuries for dragon boaters.
Strength
A selection of strength exercises used by the Australian Auroras dragon boat squad is listed immediately below. As well as general strength exercises, many of these focus on the core rotational strength required in dragon boat paddling.
If you do not already have a personal trainer or strength training plan, it is suggested you incorporate some or all of these into your weekly training schedule. Ask for expert advice if you’re not sure how to do these safely.
Each exercise title is a link to a video showing you what to.
Additional Cardio exercises are recommended to build up fitness. Our on-water sessions 3 to 4 times a week are great for your general health and wellbeing fitness goals, but competition at State and National level requires a higher degree of fitness that needs additional training.
OC1
Before you can use the OC1 as a training exercise, you must be safe and confident on this craft.
Be familiar with all safety guidelines and equipment.
Be able to paddle with high intensity on both sides.
Be able to do “race starts” on both sides.
Stamina/endurance (early to mid season): Up to 1 hour of longer distances (2km plus) with short rests / drink breaks.
Aerobic fitness: Intermediate intervals with recovery between each set (e.g. 6x 1km, 3min rests).
Anaerobic fitness (race fitness – in the last weeks leading up to a regatta): Short intervals, short rests (e.g. 12x 250m, 1 min rests).
Paddle Erg
The paddle erg tends to be harder on the body than on-water training, so distances/times may be shorter and intensity may be higher.
Set a regular program, and note your times/distances as targets for improvement each week.
Stamina/endurance (early to mid season): Multiple longer distance sets (e.g. 8min) with short rests / swap sides during or between sets.
Aerobic fitness: Intermediate intervals with recovery between each set (e.g. 6x 4min, 2min rests).
Anaerobic fitness (race fitness – in the last weeks leading up to a regatta): Short intervals, short rests (e.g. 12x 1min, 1 min rests)
Rowing Erg
Rowing machines are excellent for cardio fitness as they use a large volume of muscles.
Set a regular program, and note your times/distances as targets for improvement each week.
Stamina/endurance (early to mid season): Longer distances (e.g. 5000m, or 2x 2000m).
Aerobic fitness: Intermediate intervals with recovery between each set (e.g. 6x 4min, 3min rests).
Anaerobic fitness (race fitness – in the last weeks leading up to a regatta): Short intervals, short rests (e.g. 12x 250m, 30sec rests)
Other
Exercises should be adaptable to a range of intensity levels and allow you to measure results for specific drills.
Set a regular program, and note your times/distances as targets for improvement each week.
