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 30 September 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.
- Submit your EOI here: https://form.jotform.co/72221003529848
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.
- A video of the upright row is here: https://youtu.be/65wYz1R7w88
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.
- The push-up cadence counter is here: https://youtu.be/bpfPe5OvSH4
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.
- Video for sit ups: https://youtu.be/PVkdw1TgLVs
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.
- The audio file for the beep test is here: http://www.beeptestacademy.com/beep-test-download/
- How to conduct a beep test: http://www.beeptestacademy.com/how-to-conduct-a-beep-test/
- Hints on how to do a turn for a beep test: https://www.youtube.com/watch?v=_tUx1_RtSZk
- Things to avoid when doing a turn: https://www.youtube.com/watch?v=PAYBGzCei94
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.
- A plank video to get beginners started and includes how to work up to more advance planks (the plank for the State Team testing is the second plank version shown): https://www.youtube.com/watch?v=ASdvN_XEl_c