Gold Blades Canoe Group Day 1 Code Key: Technical (T), Tactical (TT), Physical (P), Mental (M), Equipment/Maintenance (EM), Safety (S)

Transcription

1 Gld Blades Cane Grup Day 1 Cde Key: Technical (T), Tactical (TT), Physical (P), Mental (M), Equipment/Maintenance (EM), Safety (S) Duratin (Wh/Where) Greeting and Welcme (5 minutes) Make paddlers feel welcmed and special (M) Cntinue habit f writing dwn a gal (M) Divide int grups Infrmatin (Hw) Re enfrce reflectin and gal writing Write dwn bjective Tss the Chicken Agility sequence Verificatin (Hw) Check prper bimechanics during games and adjust as needed CK activity bk CK lg sheets Pencils KM Charts Paddles + PFD s (5-10 minutes) Bats (15-20 minutes) Paddlers chse crrect paddle and PFD (EM) Recreatinal Bats assigned t paddlers Paddlers prepare bats and bring them t the dck (EM) Safety Kits are used (S) Prper sizing and selectin f bats Crrect paddles are chsen (length, twist) Prper bat carrying and placement C1 mini s and mre stable sprint canes Paddlers get equipment and meet at designated spt Select bats and bring t dck Visual check Paddles PFD s Rec bats Safety kits Visual check Bats

2 Gld Blades Cane Grup Day 1 Cde Key: Technical (T), Tactical (TT), Physical (P), Mental (M), Equipment/Maintenance (EM), Safety (S) Duratin (Wh/Where) Infrmatin (Hw) Verificatin (Hw) Warm Up (15-20 minutes) Emphasize imprtance f warming up prir t exercise (if nt already dne) (P/S) Stages f a prper warm up Building this int the daily rutine (M) Intrduce Theraband wrk fr shulder (P) Imprtance f Warm Up: The warm-up perid prepares the cardivascular system, respiratry system, nervus system and the musculskeletal system by gradually increasing the demand n thse systems s that they are able t accmmdate the demands f mre strenuus activity Stages f warming up Cardi Dynamic stretches Theraband shulder wrk General t specific Imprtance f dynamic vs. static stretch Cntinue t highlight tw stretches every day and what they are intended t stretch Cardi: relay race (bum walk with gd psture, jumping jacks, ball thrw, star jumps, ball kicks) Dynamic Stretching: Depending n hw advanced the grup is make this athlete led Theraband intrduce tw exercises fr shulders : ER and Y s Have paddlers dem gd stretching and warm up Have paddlers recmmend exercises Check shulder retractin Open space Therabands Dck/Land Paddling (15-20 minutes) Review Frnt strke (T) J strke emphasis (T) C-strke/Sweep (T) J strke same as frnt strke until the paddle reaches the knee Tp hand thumb turns t face the frnt f the bat bttm hand allws handle t twist within hand This makes the paddle blade parallel t the bat Paddler nw pries the shaft f the paddle against the gunnel f the cane and pushes utward away frm the side f the bat This actin creates the shape f a J, r mirrred J Brmstick paddling n land r Paint brush paddling Have paddlers trace the J and C strke in the sand, r using paintbrush trace n large flscrap Dck paddling J practice kneeling n tw knees, then ne knee Check fr prper twisting f tp hand J nt rudder strke! Can see if trace is dne prperly n sand r n paper On dck check fr prper strke initiatin and bdy psture ensure it is maintained thrughut strke (tendency fr paddlers t cllapse during J strke) Brmsticks and paint brushes, sand, flscrap Buns, paddles, PFD s, paddles

3 Gld Blades Cane Grup Day 1 Cde Key: Technical (T), Tactical (TT), Physical (P), Mental (M), Equipment/Maintenance (EM), Safety (S) Duratin (Wh/Where) Infrmatin (Hw) Verificatin (Hw) Balance Skills and Drills ( minutes) Quick drill sessin t establish cmfrt and balance in bat (T) Paddlers will feel mre stable in the bat and feel mre cmfrtable t use the J and Cstrke (T) Want paddlers t feel stable in their bats s that they can apprach the J strke mre cmfrtably Pass paddle under the bat Eyes clsed Hip wiggle 6 millin dllar man paddle Lk that the paddlers are using cre cntrl t stabilize bat Als lk fr prper feathering and bdy psture Steering Exercises (30-45 min) Emphasize the use f the J and C strke n water (T) Emphasize the prper use f the J strke Ask paddlers t use nly the J r C strke in their exercises even if they end up ging wide r a bit ff curse J-strke circle, C-sweep Circle Figure 8 Weaving a curse Check that paddlers are using either the C r J nly All paddling equipment Buys Whistles Endurance (Cnslidatin) (30-45 min) T develp endurance in the sprint bats (general aerbic endurance) (P) Build endurance with prper technique Emphasize steering with J and C strke nly n ruddering 4 x 500 m Paddlers will paddle a lped curse f 4 x 500 practicing their steering at the end f the 500 m Visual check Buy markers at 500 m Cl Dwn and Clean Up Exiting the bats and putting them away (EM) Putting equipment away (EM) Stretch and cl dwn n dry land (EM) Emphasize safety and prper equipment maintenance Basic stretches p.56 in reference appendix Grup stretch maybe begin with 4-6 stretches nly and emphasize prper technique Visual check Open space

4 Gld Blades Cane Grup Day 1 Cde Key: Technical (T), Tactical (TT), Physical (P), Mental (M), Equipment/Maintenance (EM), Safety (S) Duratin (Wh/Where) Infrmatin (Hw) Verificatin (Hw) Wrap Up If apprpriate - Check ff skills in CK activity bk (M) Assess if bjective was met Fill in KM chart (M) Fill in 2 strkes and a check (M) (Appendix B) Educating athletes in mnitring prgress and perfrmance Intrductin t gal setting Intrductin t reflectin As stated in bjective Have athletes shw the cach their paperwrk CK activity bks CK KM charts CK lg bks

5 Gld Blades Cane Grup Day 1 Cde Key: Technical (T), Tactical (TT), Physical (P), Mental (M), Equipment/Maintenance (EM), Safety (S) Duratin (Wh/Where) Infrmatin (Hw) Verificatin (Hw) Steering (dryland) Bat Care and Carrying (In Grups) Rec bats Racing bats (Club dependent) Practice Strkes and Steering T prperly steer the bats back t the dck (T) Learn hw t use the frnt, back, draw, and pry t steer a bat (T,TT) Learn t care fr and carry bats prperly (EM) Selectin f bats (EM) Placement n dck r grund Identify where the grup will put its bats Launching the bat (EM) Cmmunicate where athletes can and cannt g n water, meeting place fr bats as they launch (S) Cmmunicate what t d if they tip (S) T practice strkes and steering (T) Hw t steer a singles bat using the 4 basic strkes Hw t steer in tandem bat using the 4 basic strkes Always carry a bat with tw peple until kayed by instructr t carry alne Rudders ff the dck, r kayaks upside dwn Recreatinal bats as well as racing bats depends n club and bats available Cane Launch: 90 O t dck, hand ver hand, lwer ne end in and feed bat int water, turn bat parallel t dck, paddle acrss the bat, step int middle and sit repeat fr tandem Kayak Launch: as abve until bat is parallel, ne hand n frnt f cckpit, ne hand n dck, step ne leg int center, shift weight ver leg in bat, bdy weight is eased dwn and nt seat Explain t athletes/paddlers that yu will be playing sme games t practice their steering Emphasize safety Emphasize cnnectin between what strke is being dne and what is happening t the bat On land steering Simn says (Appendix A) On land steering bstacle curse in tandem (Appendix A) Bring bats t dck Launch bats **Identify meeting place fr bats Raft up Line Up and practice steering: Simn Says, bstacle curse (very easy buys in the water and g arund L then R) Red light/green light Fx and Rabbit Basketball Watch athletes and ensure they are turning in the crrect directin relating t strke(s) made Check bat psitins Assess launching Ram arund bats and assist and assess where needed Paddles, large pen space, grund arrw Bats, paddles, PFD s Buys, whistles, flags

6 Gld Blades Cane Grup Day 1 Cde Key: Technical (T), Tactical (TT), Physical (P), Mental (M), Equipment/Maintenance (EM), Safety (S) Duratin (Wh/Where) Infrmatin (Hw) Verificatin (Hw) Cl Dwn and Clean Up Exiting the bats and putting them away (EM) Putting equipment away (EM) Stretch and cl dwn n dry land (EM) Emphasize safety and prper equipment maintenance Basic stretches p.56 in reference appendix Grup stretch maybe begin with 4-6 stretches nly and emphasize prper technique Visual check space Wrap Up If apprpriate - Check ff skills in CK activity bk (M) Assess if bjective was met Fill in KM chart (M) Fill in 3 strkes and a check (M) (Appendix B) Educating athletes in mnitring prgress and perfrmance Intrductin t gal setting Intrductin t reflectin As stated in bjective Have athletes shw the cach CK activity bks CK KM charts CK lg bks