Dragon Boat Paddlers: Exercises For Power And Endurance

Dragon boating is a sport that requires a blend of strength, teamwork, and endurance. While strength is crucial for the initial power and explosiveness, endurance enables paddlers to maintain peak performance over extended periods. To excel in dragon boat racing, athletes should focus on building both physical strength and endurance through various exercises and training methods. This includes cardiovascular exercises, strength training, and specific workouts targeting the upper body, core, and legs. A well-rounded training regimen helps dragon boat paddlers improve their performance, prevent injuries, and handle the mental demands of the sport.

Cardiovascular exercises: running, cycling, swimming, etc

Cardiovascular exercises are an essential component of dragon boat paddlers' training regimens. These exercises focus on improving aerobic capacity and enhancing the body's ability to efficiently utilise oxygen during intense physical activity. By engaging in cardiovascular exercises, paddlers can delay the onset of fatigue and maintain peak performance over extended periods. Here are some specific examples:

Running

Running is an effective cardiovascular exercise that requires minimal equipment, typically just a good pair of running shoes. It is a weight-bearing exercise that strengthens bones and improves cardiovascular fitness. However, it is important to note that running may not be suitable for individuals with joint issues or certain health conditions, such as osteoporosis. For those who cannot run, alternative exercises like stationary biking or using an elliptical machine are excellent substitutes.

For those looking to advance their running routine, interval training is a great option. This involves warming up, gradually increasing your speed to a near-sprint, and then sustaining that high speed as long as possible. Once you can no longer maintain the speed, immediately drop the intensity to a slow jog or power walk for a short recovery period. Then, alternate between the fast and slow phases for a total distance equivalent to your usual continuous training run.

Cycling

Cycling, whether outdoors or stationary, is another excellent cardiovascular exercise for dragon boat paddlers. It improves cardiovascular fitness while being a low-impact activity, reducing stress on the joints. Cycling helps build endurance and can be easily incorporated into a training routine, either as a standalone exercise or in conjunction with other activities.

Swimming

Swimming is a highly recommended cardiovascular exercise for dragon boat paddlers as it improves lung capacity and forces you to focus on your breathing. It provides a full-body workout, engaging multiple muscle groups simultaneously, and is a great way to improve endurance and cardiovascular health. Swimming is also a low-impact exercise, making it accessible to a wide range of individuals.

In addition to these exercises, dragon boat paddlers can also benefit from cross-training activities like yoga and pilates, which improve flexibility and help prevent injuries. A well-rounded training regimen that includes a variety of cardiovascular exercises will help paddlers develop the endurance and stamina needed for their sport.

Strength training: free weights, weight machines, resistance bands, etc

Strength Training for Dragon Boat Paddlers

Dragon boat racing requires a blend of strength, teamwork, and endurance. Strength training is an important part of physical conditioning for dragon boat paddlers. It helps build the muscle strength required to perform the sport's various phases, from the initial power and explosiveness to sustaining consistent performance throughout the race.

Free Weights

Free weights, such as dumbbells and barbells, can be used to perform various exercises targeting different muscle groups. For dragon boat paddlers, it is essential to focus on exercises that strengthen the back, shoulders, chest, and arms, as these muscle groups play a crucial role in the pull, catch, reach, and exit phases of the dragon boat stroke.

• Back muscles (erector spinae and rhomboideus): One-arm dumbbell row, bench row, wide grip front pull-downs, one-arm cable rows, straight arm pull-downs, and close grip chin-ups.
• Shoulder muscles (trapezius, anterior, middle, and posterior deltoids): Dumbbell overhead press, upright row, bent-over lateral dumbbell raise, upright shrug, and dumbbell shrug.
• Chest muscles (pectoralis major): Flat dumbbell flye, flat dumbbell press, and incline dumbbell press.
• Arm muscles (biceps and triceps): Alternating standing dumbbell curl, dumbbell kickback, preacher curl, reverse curl, cable press down, overhead dumbbell extension, and dumbbell curl.

Weight Machines

Weight machines provide a more controlled movement pattern and can be useful for isolating specific muscle groups. While free weights allow for a greater range of motion and work multiple muscle groups simultaneously, weight machines can be useful for beginners or those new to strength training, as they provide guidance and stability during the exercise.

Some weight machine exercises that can be beneficial for dragon boat paddlers include:

• Chest press machine: This targets the chest, shoulders, and triceps, all of which are important for the catch and reach phases of the dragon boat stroke.
• Lat pull-down machine: This exercise works the back and shoulder muscles, which are crucial for the pull phase.
• Shoulder press machine: This isolates the shoulder muscles, helping to build strength for the catch phase.

Resistance Bands

Resistance bands are an excellent alternative to free weights and weight machines, offering a versatile and affordable option for strength training. They provide variable resistance, allowing for a full range of motion and working multiple muscle groups. Additionally, resistance bands can be easily transported and used at home or on the go, making them a convenient choice for dragon boat paddlers who may have busy schedules or travel frequently.

Some effective resistance band exercises for dragon boat paddlers include:

• Shoulder presses: This exercise targets the shoulder muscles, helping to build strength for the catch phase of the stroke.
• Chest presses: By standing on the resistance band and holding the handles at chest level, you can perform a chest press that strengthens the chest and triceps, beneficial for the reach and catch phases.
• Lat pull-downs: Using a resistance band attached to a secure overhead structure, you can perform lat pull-downs to strengthen the back and shoulder muscles, crucial for the pull phase.

Core exercises: plank, Russian twists, leg raises, etc

Core exercises are essential for dragon boat paddlers as they help improve balance, coordination, and stability. Some examples of core exercises include the plank, Russian twists, and leg raises.

Plank

The plank is an isometric exercise that involves balancing on your toes and forearms while holding the rest of your body off the ground. To do a plank:

• Start in a face-down position with your forearms and toes on the floor. Ensure your elbows are directly under your shoulders and your forearms are facing forward.
• Engage your abdominal muscles by drawing your navel toward your spine. Keep your torso straight and rigid, forming a straight line from your ears to your toes. Maintain a neutral spine position by keeping your head relaxed and looking at the floor.
• Hold this position for 10 seconds and then release. Gradually increase the duration to 30, 45, or 60 seconds.

Russian Twists

The Russian twist is a traditional exercise thought to be named after a routine developed for Soviet soldiers during the Cold War. It helps build core and shoulder strength and is excellent for rotational movement. To perform a Russian twist:

• Lift your feet off the floor, keeping your knees bent and rooted into the sit bones.
• Straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs.
• Reach your arms straight out in front of you, interlacing your fingers or clasping your hands together.
• Twist to one side, return to the centre, and then twist to the other side. This completes one repetition. Aim for 2-3 sets of 8-16 repetitions.

Leg Raises

Leg raises are an excellent way to build strength in your abs and hip flexors. There are several variations of this exercise, including the captain's chair hanging leg raises, which require a captain's chair or leg raise machine. To perform this variation:

• Stand in the captain's chair frame and place your forearms on the padded armrests, grabbing the handles if available. Ensure your arms are stable.
• Inhale and engage your abdominal muscles to prepare for the leg lifts.
• Slightly bend your knees and raise your legs until your quads are parallel to the ground.
• Lower your legs in a controlled movement, exhaling as you go, until you return to the starting position. Keep your core engaged throughout the exercise.

These core exercises will help dragon boat paddlers develop the strength and stability needed to excel in their sport.

Upper-body exercises: pull-ups, chin-ups, dumbbell presses, etc

Upper-body exercises are crucial for dragon boat paddlers, as they help build the strength needed for powerful and efficient paddling. Pull-ups, chin-ups, and dumbbell presses are excellent choices for targeting the upper body and improving performance on the water.

Pull-ups are a challenging exercise that requires advanced strength and training. They target the muscles in the back, improve grip strength, core stability, and posture. To perform a pull-up correctly, start with your hands on the bar, slightly wider than shoulder-width apart, and your palms facing forward. With your arms extended above you, stick your chest out and curve your back slightly. Pull yourself up towards the bar using your back until it reaches chest level while breathing out, then slowly lower yourself back to the starting position while breathing in. This completes one repetition. If you are unable to perform a full pull-up, you can use a pull-up machine or exercise bands to decrease the resistance and build strength over time.

Chin-ups are similar to pull-ups but with a different hand placement. For chin-ups, your hands should be placed on the bar with your palms facing towards you. This small change in hand position alters the emphasis on the targeted muscles, engaging more of the biceps and less of the back. The same principles of correct form and controlled movement apply to chin-ups as with pull-ups.

Dumbbell presses are another effective exercise for dragon boat paddlers. This exercise targets the chest, shoulders, and triceps. To perform a dumbbell press, lie on a bench with a dumbbell in each hand, positioned at shoulder height with your palms facing forward. Push the weights up towards the ceiling until your arms are fully extended, then slowly lower the weights back down to the starting position. Ensure that you maintain control throughout the movement and engage your core to stabilise your body.

By incorporating these upper-body exercises into your training regimen, you will develop the strength and endurance needed for dragon boat paddling. Remember to start with lighter weights or assisted variations of the exercises if you are a beginner, and gradually increase the intensity as you build strength and confidence.

Flexibility exercises: yoga, dynamic stretching, Spiderman stretch, etc

Dragon boating is a physically demanding sport that requires a lot of arm strength, as well as the use of muscles in your quadriceps, hamstrings, and core. It is important to stretch before and after dragon boating to avoid injuries.

Flexibility exercises

Yoga and pilates are great flexibility exercises for dragon boat paddlers. They help with stretching and strengthening the body. Here are some specific poses and exercises that can be beneficial:

• Boat pose: This pose strengthens the core, which is essential in paddling. Twists can be added to activate the obliques and improve the dragon paddling technique, which requires twisting. This pose also strengthens the hamstrings.
• Modified Marichiyasana C: This pose stretches the shoulders and strengthens the spine and back, which are crucial during water training sessions.
• Reverse prayer hands: This pose helps to measure and improve shoulder tightness, which is common after hours of paddling.
• Reclined spinal twist: This stretch targets the chest, shoulders, and lower back, providing relief from stiffness and fatigue. It also strengthens the wrists and spine.
• Shoulder stretch with a prop: Raise your arms above your head and hold a bar, towel, or flex band between your hands. Move your arms forward and backward while keeping your back straight.

In addition to these specific poses, dynamic stretching can be beneficial for dragon boat paddlers. This can include exercises such as lunges, high knees, butt kicks, and squats. The Spiderman stretch is another dynamic stretch that can help improve flexibility and range of motion in the hips and thighs.

Frequently asked questions