Season Launch Season Launch WELCOME TO Season – 2017 PART 1 July - October

WHO – MY HISTORY & EXPERIENCE Some of you know me well -To others I am a relatively new face Foundation Member of Manly Dragons 2006 – 2013 Head Coach Manly 2008 – 2013 DBQld – Events Director 2010 & 2011 DBQld – State Coach Senior C’s to Premiers (with Ross) AusDBF – Administration Director AusDBF – Development - High Performance Director Co-Coached BRD CCWC Squad to Ravenna Italy 2014 DBQld -Mentor Coach for Regional and Developing clubs ( with Ross) Australian National Coach for 2013, 2015, 2017 World Nations Campaigns

MISSION STATEMENTMISSION STATEMENT To create limitless opportunities and enjoyment for every paddler in our club, irrespective of age, gender, ability and aspirations. I have seen the positive change DB has brought into the lives of many paddlers, health benefits, a sense of worth, purpose & ACHIEVEMENT There is still life in DB after competitive aspirations have been achieved NO ONE GETS LEFT BEHIND IF THEY ARE WILLING TO MOVE FORWARD

VISION - HOWVISION - HOW To Develop a coaching team for water work To develop a Strength and Conditioning team for land based work To develop an analytics team to monitor high performance To develop sweeps, whereby they COMMAND the boat (Tactile) To develop drummers to actively CONTROL the attention in boat To develop great combinations of sweeps and drummers so each role does not negate the other (build relationships that work –this takes time) To develop multiple stroke combinations - too few working combinations in our club at present - must have rhythm, impeccable timing & control To develop individuals so they can add value to any crew, no matter what level of paddling they participate in

HOW I SEE THE TEAM WORK (WIP) Head Coach Coaching Crew Analytics Team Managers Strength & Conditioning Trainers Sweep Coaching

PADDLER DEVELOPMENT PATHWAYS PADDLER DEVELOPMENT PATHWAYS FOUNDATION PADDLER Novice Beginner Development of good technique Boat movement skills Learn sound /safe technique early Low Intensity INTERMEDIATE PADDLER Enjoys Social Activity Attends Local Regattas DBQLD State Championships Overseas Cultural Excursions Medium Intensity ELITE PADDLER High performance athlete National Championships International Championships Highly trained - Highly skilled Bench marks and Testing High Intensity

General Preparation – this is where we are now Define Technique / Refine Technique - lots of drills and repetition – sounds boring? Practice + Practice = Perfect Practice = Enhanced Performance This is where the discipline and commitment begins - Develop General Aerobic/Endurance on water and land based – variety encouraged, run, swim, cycle find something that works for you Develop Performance based skills – extended paddling - good technique – experience fluid boat movement – smooth out stroke – produce quality work – time to reinforce without load and intensity – these steps to follow

Season Planning General Preparation land based & on water. Define fundamental skills to be more effective July- October Specific Preparation everything we do is specific to DB. Refine water skills, improve power & effectiveness 1 st Round of Testing October- December Competition Phase 2 nd Round of Testing Team Selection -Setting crews Race practice in crews - develop high performance power & speed Jan- April PHASE 4 TRANSISTION - REST & RECOVERY A MANDATORY PART OF TRAINING BETWEEN SEASONS A/M

PADDLING & FLEXIBILITY Maybe your limiting factor on reach and ROM is your lack of flexibility... We all need to work on this, it is never too late to start and is especially important as we age. Aging causes and loss of elastin and increase of collagenous fibres in muscle facia, ligaments and tendons. July 23 rd we will have some simple static stretches - to practice every day. If you are particularly stiff take warm bath or shower to create superficial heat. Focus on the stretches you find difficult, they are probably in the areas you need the most work. We should all do some dynamic stretching before going on the water and an extended static stretching session after exercise minutes is ideal after a workout, this aids recovery, mobility and minimises risk of injury.

BRD TRAINING CALENDAR OF EVENTS /DATE CLAIMER Work in Progress July 10 Tin Can Bay regatta * SATURDAY - JULY 23 - BRD TECHNIQUE SESSION 0800 – 1030 (Intro to Ergo) SATURDAY - AUGUST 6 – BRD STROKE WORKSHOP August 14 Jade Dragons - Maroochy River paddle 17klms SATURDAY - AUGUST 20 Sweep & drummers combination SATURDAY - SEPTEMBER 3 RACE START SEQUENCING September 4 Mt Warning regatta September 18 Maroochy Sea Serpents TBA ?? October 2 Gold Coast Chinese at Broadwater October 30 Manly Dragons Lake Kawana * SATURDAY NOVEMBER 5 to NOV st ROUND OF TESTING BRD Can test any time at session times– multiple times if desired (Bench marking and exercises will be advised 30 July)

BRD TRAINING CALENDAR OF EVENTS Part 2 : November 20 Kids In Need Tweed December 4 Burleigh Fire Dragons Varsity Lakes * DECEMBER 10 or 11 BRD MINI CAMP Venue TBA 9:00 – 3:00pm Motion Master /TKI JANUARY 7 – 14 2 nd BRD Round of Testing any time during this week at session times January 30 Broadwater regatta Emerald Lakes * February 12 BRD regatta Lake Kawana * March 5 Te Waka regatta Lake Kawana * March DBQLD State Championships * April 18 – 24 Australian National Gateway Lakes Albury ** More dates to fill as we arrange further workshops and specialist training…

No one gets left behind if they are willing to do the work and move forward.

Moving forward! Who wants to commit to being the best paddler they possibly can be? If you do the work, results will follow. Coaches will work with individuals as well as the team to realise these goals. YOU must first want to and believe you can do it Then YOU must do the training WE will be with there to assist YOU all the way.

“The principle of training is competing against yourself. It’s about self-improvement, about being better than you were the day before.” Steve Young

Remember your coaches don’t always mean what you think you hear …. If in doubt ask before you throw in the paddle !!

Thanks for your attendance and attention… Stay tuned for Part 2 and 3 of the journey. Maggie Boyce