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Warm-Up Guidelines PDF Print E-mail
Written by Administrator   
Friday, 23 January 2009 03:18
The warm-up prepares our bodies both physically and mentally for Dragon Boat paddling.

A Warm-Up Leader motivates and gets the Team "mentally up" for each practice or race. The Leader can do this by encouraging the Team to participate in cheering each other during the warm up. All positive vocalizations are therefore encouraged! Clapping is also encouraged! The Warm-Up Leader asks the Paddlers how they are feeling and asks them to reply with a resounding cheer, e.g., "We're great!"; "We're strong!"; and "We're ready to paddle!"

Physically, it is important to warm up and lubricate the joints and muscles before paddling. Allow approximately 10-15 minutes for the warm up.

Starting with movement, e.g., marching on the spot, walking step-touching or grapevine, alternately move the arms in varying directions. Rotate the shoulders, press, shrug, circle, and any movement to get the blood flowing!

Encourage lots of breathing, getting oxygen to all the extremities. Continue with varying movements of the arms while doing leg lifts, leg curls, etc.

When doing any routine, e.g., leg lifts with overhead press, do in sets of 8 and countdown "4,3,2,1" when changing from one movement to another. It is easier for your teammates to follow, and they will soon learn when you are planning to change your routine or when coming to the end of a routine.

Your team will not only look good on the water, but will look good during the warm-up as well! Remember - this should be FUN! Don't forget also to have "FUN" music with a strong beat!

It is important to stretch following movement. Shoulder, arms, wrists, back and chest should all be stretched. This can be done while stretching the lower limbs - quadriceps, hamstrings and calves. Hold each stretch for 10-15 seconds.

After the warm-up, it would be best to start the practice or race before "cooling down", although this cannot always happen. If possible, try to keep the Team limber by encouraging movement on the spot.

It would also be ideal if there could be a cool down and slow stretch following the practice or race. Rather than the Team disbanding and each Paddler going her "own way", the Coach might ask the Team to meet in a convenient spot for 5 minutes.

This post-exercise cool-down and stretch could also be done before or following the "critiquing" after a race.

Safety Person Guidelines PDF Print E-mail
Written by Administrator   
Friday, 23 January 2009 03:18
At the beginning of the season:

Safety Person must -

Review all safety notices.

Appoint a substitute safety person.

Establish whether there is a person on the Crew that has current First Aid training, and ask that person to put together a small emergency kit.

Establish whether anyone on the Crew is a non-swimmer.

All Paddlers, Steerspersons and Drummers must wear a proper fitting, approved personal flotation device (life jacket/vest). If possible, the life jacket/vest should be equipped with a whistle.

Wear clothing that is appropriate to weather/water conditions - including light footwear, waterproof tops, pants and hats when conditions require it. Also wear "paddling type" gloves to protect your hands from injury or infection

On every boat before each practice there should be on board -

4 bailers

3 extra paddles

1 extra life jacket

Emergency kit in a waterproof container

A cell phone and a whistle in a waterproof bag, to be used for emergencies.

Portable lights, fore and aft, must be used when paddling at dusk or in the dark.

Confirm with the Coach before practice how many people are on board and have each person know the name of her seat-buddy.

Paddlers should be made aware of the safety practices in the boat, as follows:

Loading and unloading the boat.

Using the paddle as a stabilizer on the command of BRACE THE BOAT by leaning out slightly over the side of the boat and pressing the paddles blades flat on the water, at arms length.

Responding to the command HOLD THE BOAT by placing their paddles deeply and vertically in the water and holding them firmly.

What do we do if we capsize? - This is a RARE occurrence, but can happen.


DO NOT attempt to swim to shore; stay with the boat and, if possible, hold onto it.

The Drummer and Steersperson to buddy up with the seat-mates closest to them.

Ensure that everyone is accounted for.

Use a whistle and/or a cell phone, if possible, to attract/call attention.

Stay close together, (huddle to reduce heat loss) and reassure each other.

Two paddles can be braced together to support fellow Paddlers.

If Steersperson, Drummer or other member of the Crew falls overboard -

Coach or Drummer should immediately call "HOLD THE BOAT".


Remember that every situation is different, so listen closely to the instructions of your Coach.

It is unwise to begin or continue a practice if a storm of high winds or lightning is occurring.

Drummer(s) Guidelines PDF Print E-mail
Written by Administrator   
Friday, 23 January 2009 03:17
The Drummer must:

Have good communication skills.

Have leadership skills.

Be willing to assume a position of responsibility; must have to be in control and take control.

Be able to cooperate with others, specifically the Coach, the Steersperson and the Paddlers.

Be able to stay calm under pressure; look confident and in control.

Have an understanding of the stroke technique.

Have the ability to motivate the Paddlers, especially in a race.

Preferably have a loud voice (although this can be dealt with).

Be able to multi-task. During a race, the Drummer must call, keep the Paddlers focused, develop strategy depending on the race, be aware of the status of the Paddlers and be aware of the situation on the racecourse.

Steersperson Guidelines PDF Print E-mail
Written by Administrator   
Friday, 23 January 2009 03:17
The Steersperson must:

Be responsible for the safety of the boat from the time the boat starts to load until the boat is unloaded at the completion of the practice/race.

Be the first member to get into the boat - always checks the steering arm is secure in its bracket, all the water has been bailed, everyone is seated and the boat is balanced, before leaving the dock.

Remains standing while steering, scanning 360 degrees of the water, checking for traffic. The Steersperson is the eyes and ears of the crew - safety is paramount.

Know the rules of the road, i.e., keep right, give right, big is right, no one is right (Maritime Law).

Work with the team using a loud voice and a set of clear and consistent commands so everyone understands the commands and follows them quickly.

Be aware of changing weather patterns and be prepared to return to dock if water gets rough.

Work together with the Drummer, echoing calls, ensure Paddlers at the back of the boat feel included with those at the front, and encourage everyone.

Attend all Steering Clinic/workshops endorsed by Cajun Invasion and practice skills learned as often as possible so you can handle the unexpected.

Pass the Steering Accreditation Test before any festival.

Last Updated on Friday, 23 January 2009 03:17
Manager Guidelines PDF Print E-mail
Written by Administrator   
Friday, 23 January 2009 03:16
Beginning of Season and Ongoing:

Maintain communication with Coach, Captain and all Paddlers to ensure practice times, locations and details of special events are known. Ensure information is passed on to those who do not have email.

Prepare and maintain a Crew Roster with name, address, phone number and email.

Obtain Waiver forms from Cajun Invasion, which Crew Members must complete. Retain Waivers on file (in case of problems such as injury or damage to equipment).

Attend team practices and keep a record of attendance. Inform Captain if unable to attend practice.

Make sure new Paddlers are comfortable and feel free to ask questions. Also be available (with the Captain) to support anyone with a special need.

Respond to all emails and calls from the Coach/Captain/Crew.

Preparation of Festivals/Regattas:

Make early contact with Race Registrar, notify intention of Crew's participation and obtain Event Information Package.

Complete Crew Information Form, Crew Roster and Waiver Forms and forward to Race Registrar.

Ensure Registration Fees are sent in on time.

Attend Managers' meetings as required by event organizers - brief Coach, Captain and Crew.

Read, understand and brief Crew on Rules and Regulations of the event.

Obtain and distribute the Racers Passes and Parking Passes where required.

As requested, assist in arranging accommodations for out of town events.

Inform Crew of details of welcoming party (if scheduled).

During Festivals/Regattas:

Inform Crew of tent allocation and review site map; ensure all Crew Members have their race passes; obtain and review with Coach, Captain and Crew the Race Grid that specifies timing and makeup of each race on the first day of competition.

From Course Marshall determine location of marshalling areas and required time when Crew must be present. ENSURE team moves to this area ON TIME.

Keep Captain and Coach up to date on progression of races so Crew has appropriate time for warm-up, visualization and movement to marshalling area.

At marshalling area, be prepared to look after items such as life jackets, water bottles, etc. (have pack on hand for items).

Periodically obtain race results as posted and inform Crew.

Where competitions extend over 2 days, the Manager MUST remain on site the first day until the race grid for the following day has been posted so the Crew can be informed of the first race for the following morning and arrive on time.

Ensure all Crew Members attend awards ceremony.

Travel Festivals/Regattas

Collect any commitment fees from the Treasurer (or Travel Committee) and disburse according to the wishes of the Crew.

Ensure that equipment (tent, banners, flags, etc.) as needed are reserved and arrange for them to be delivered to the site.

Obtain contact phone numbers for all Crew Members at event and keep in contact as necessary.

After Festival/Regatta

Ensure all personal effects have been picked up.

If the Crew qualifies for awards and some members leave early (usually for transport reasons) make sure to pick up medals or ribbons for them.

Optional but respectful - send a message of thanks to the Race Director and any other person of the host organizers who has been helpful to the Team.




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