Category Archives: Coaching Information

State Team – Expressions of Interest – now closes 18 Nov 17

Note: New closing date for EOI – 18 November!

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.

2. Push ups

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.

3. Sit ups – in 2 mins

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.

4. Beep test – to end of level stated

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.

5. Plank – 3 mins

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.

First Aid/CPR Courses – for current and aspiring sweeps and coaches

Upcoming course/EOI

It is an AusDBF requirement for all coaches and sweeps to have and retain first aid accreditation.  The required course is nationally accredited and is known as ‘Provide First Aid’.

EOI for 5 May 2018 cardiopulmonary resuscitation (CPR) course is now available (for all members). Please complete the following Jotform:

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.

FUNDING

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.

CPR 

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.

  • Course 1 – Sat 5 May 2018
  • Course 2 – Sat 3 Nov 2018

DBWA has arranged a discount for its members through Royal Life Saving.  A DBWA member who books a public session through the website https://www.royallifesavingwa.com.au/training/resuscitation-requalification/c-25/p-953 and utilises the promo code ‘DBWAA’ will be charged only $40 for the course.  This will be at the member’s cost; no further subsidy or discount is available through DBWA.

First aid (HAID 003)

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

DBWA has arranged a discount for its members through Royal Life Saving.  A DBWA member who books a public session through the website https://www.royallifesavingwa.com.au/training/provide-first-aid-1-day-/c-25/p-1047  ) and utilises the promo codeDBWA’ , will be charged only $85 for the course. This will be at the member’s cost; no further subsidy or discount is available through DBWA.

Please forward any questions about the courses or the information above to Laura Hughes,.