Do you have concerns about trying out for the State Team? If so, read on!
Let’s address a few of those potential worries:
I don’t think I’m a good enough paddler to be on the State Team.
This is not uncommon. Many paddlers underestimate their own abilities and have self-doubts, even at the highest level of competition. However, these concerns are often exaggerated because it is very difficult for an individual to assess how well they paddle. Unlike other team sports, one cannot count the number of goals they made, or how many times they blocked a shot, or how fast they ran compared to everyone else. Chances are you are a better paddler than you realise. So give it a go and try out! If nothing else, you are likely to learn more about paddling and have a great time making new friends.
I’d like to try out, but I’m FIFO / going on a long holiday / I’ll miss a training camp, etc.
You should still give it a go and try out. Unless you are going to miss every training camp, or be on holiday for most of the season, this shouldn’t prohibit you from trying out and potentially being on the State Team. This especially applies to reasonably fit and experienced paddlers, who tend to pick up their technique and fitness quickly after being on a break. Give it a go — try out anyway! If you are selected for the team, there are options available to help you be ready when it comes time to race at the Nationals. Just give it a go.
I’m not sure if I can commit to the dates for the Nationals — I won’t know until my leave gets approved (or some other reason) and that won’t be until after the EOI closes
No one can ‘guarantee’ that they will be available for the Nationals, as unexpected things do happen, such as injuries, new jobs, cash flow issues and a host of other reasons. The question is whether you have best intentions of going to the Nationals — if you intend to do what you can to attend, and you are as committed as you can be in your own personal circumstances, then that is all that is asked of you. The most important thing is to communicate with the coaches so that if your circumstances do change, they can make crew adjustments.
I think I can paddle well enough, but the idea of doing a beep test and/or lifting weights freaks me out! I’m nervous about applying because I’m worried about the benchmarking tests.
Many people feel uncomfortable and concerned about the benchmarking tests the first time they are asked to do them. It’s a normal reaction, because it is outside of one’s comfort zone. You know how to paddle… so why are you being asked to do push ups?! Don’t worry! The push ups and other exercises are just so the coaches can get an idea of where everyone is at with their fitness. The coaches know it is only the start of the season and recognise that people may have been on winter break, or have no experience in the exercises. It’s totally okay! We all have to start somewhere, and the benchmarking gives the coaches the information to help them build and develop the team. So relax — people will help and encourage you during the exercises and it’s actually more fun (yes, fun!) than you would expect it to be.
Only one month to go before the Senior Auroras will be on the water in China! The World Nations Dragon Boat Championships runs from 18-23 October in Kunming, China.
Training sessions are now up to six on-water paddling workouts per week, and two gym sessions. Everyone is very fit and committed to their team and training, and are looking forward to the championships. A big ‘THANK YOU‘ from all the WA Auroras to their clubs and club team mates for all the support, encouragement, fund-raising and enthusiasm that has been shared with them on their journey to the Worlds!
DBWA is now accepting Expressions of Interest (EOIs) for the State Team. The selected crews will compete at the 2018 Australian Dragon Boat Championships (Lake Kawana, Sunshine Coast QLD, 3-8 March 2018). At a minimum, DBWA is very keen to put forward Junior, Premier and Senior A crews, but the preference is to be able to enter teams in all age categories. It is hoped that paddlers will encourage each other to submit an EOI to try out for the team.
EOIs are to be submitted before 18 November 2017 by going to the Jotform link below and completing the required questionnaire. Paddlers who are currently on the Australian Nationals team (Auroras) must still submit an EOI, but do not need to do the initial bench marking.
Remember, you cannot fail these tests! They are simply benchmarks; the coaches will be looking for you to improve on your tests each time you do them. So there is no need to be afraid — everyone is very supportive of one another and the coaches will help you through the testing process. If you have any concerns about the testing (e.g. have bad knees or injury), please , DBWA Coaching Director, to discuss.
Paddlers should note the slight decrease to the weights for the upright row. It has been decided to decrease the weight in the hope of allowing people to achieve higher numbers within the 2 minutes. The 10kg will be used in preference to the 20kg bar, as people are likely to have more access to the lighter-weight bar.
Please read the following information and watch the videos to understand the technique to be used for the tests.
1. Upright row with bounce (Not Strict) – in 2 mins
The start of the video shows approximate width of hands; they should be just inside your hip width. There are two ways of doing the move. The first three moves uses a single bounce with stopping between each one. The last few seconds of the video shows a double bounce, with no stopping between the repetitions.
The main things to remember are:
Keep your hands close to your body throughout the move.
Keep your elbows above (higher) than the weight.
Don’t go any lower than the point where you have straight arms/body – your hands do not go past your knees.
This is more of a leg exercise than an arm exercise (see below).
The arms control the move, but it is the leg drive which allows the weight to be lifted up to the level of the arm pit. If you do not go to straight arms at the bottom, or bring the weight up to your armpit with your elbows high, that rep will not count.
You can use this clip to practise the 3 sec cadence that will be used on testing day. Remember, it is full push ups on your toe and making sure your elbows bend to create a right angle (i.e. no partial push ups). On the day, to help ensure this, you will partner up with another paddler, who will then put their fist on the ground at your sternum position. The push up will involve lowering yourself so that your sternum touches their fist time (i.e. one touch per push up). If you do not do the correct technique, you will get a warning. If one’s technique is lost for a second time, then that will be the count for the maximum number of repetitions.
For this you are looking to ensure your shoulder blades touch the ground each time, and your elbows touch the top half of your legs each time. If you do not do full technique that sit up will not count. See the video below for the correct hand position for junior and senior women, and for men, as they are all different.
The distance is 20m on hard ground (e.g. pavement) or 19m on grass. The beep test requires one to run in a straight line, then rapidly change direction, once they get to the line. One has to touch the line before the beep to be counted. You cannot start running again until the next beep, so it helps to practice your timing. If you miss the line once, you will get a warning. If you miss touching the very next line, that will be recorded as your level. NOTE: if you have bad knees, please get a doctor’s note and liaise with , DBWA Coaching Director, to discuss and arrange for alternate testing (e.g. ergo testing) to be done. .
It may help reading up on techniques that can help with your beep test performance. Turning on the line is a skill, and it helps to practice it.
The plank is to be done on elbows and toes, with the body straight between shoulders and heels. If your bottom raises, you will be warned. On the second warning you will be considered out and your time will be recorded. Likewise, once any part of your body drops to the floor (e.g. knee, chest) that will be marked as your time.
There are only a few weeks left until our Junior and U24 Auroras depart for France to compete at the World Dragon Boat Championships. For the majority of our young WA paddlers, this will be their first time competing at the Worlds.
These young athletes are training several days per week, with paddling sessions of up to 10km or more (including in single-craft, such as a kayak or TK1), and gym sessions are also part of their weekly training requirements. Please be sure to cheer them on and give words of encouragement during this critical training period! Support is very welcome during this time when the training is hard and the days are cool and daylight hours are short!
Our Juniors and U24 Auroras are listed here, along with their photos.
The World Championships for the Juniors and U24 will be held 27-30 July 2017 in France. The World Championships for the Premier and Senior crews will be held in October, in China.
If DBWA get less than 8 responses the course will not be proceeding, noting priority will be provided to coaches and sweeps – with a maximum number of 16 course attendees.
In addition to the above DBWA have agreed to provide the following funding towards CPR and first aid requirements. Note there are differences in funding depending on whether or not one is a coach or sweep.
DBWA will run a CPR Course in May and another in Nov 2018. These course will be fully funded for any member (see above for class size limits).
Should you not attend the arranged courses, it will be up to the member to arrange and pay for their own CPR course in full (see discount information, below). The courses for this year will be held at the Royal Life Saving venue at Mt Claremont.
DBWA will provide $40 subsidy towards a First Aid course completed by a current Coach/Sweep ONLY. This will be paid only through club on viewing of receipt, a legible copy of which must be scanned and forwarded to