Quote:
Originally Posted by Illuminate
wow, you have to do all of those in practices?
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Well, not necessarily all of these drills in the same practice, but at least a couple. Not all teams refer to these drills the same way that I have, but I would imagine that teams do similar types of drills. Here's a breakdown:
Endurance drill - paddling non-stop for an extended period of time, say 12-20 minutes. During one of these drills, you'll paddle at about 80% the majority of the time, with maybe a few bursts at 100% and a couple of minutes of 'active rest' at 50-60%. Most teams can paddle hard for 200-250 meters, but you need these drills for the typical 500m race.
Seat pull - paddling by row (1, 2, 3, etc.) so the coach can assess your individual abilities and so you can learn to paddle in time with your partner.
Tire drill - a tire is dragged by the boat to create resistance. This increases overall strength and endurance. This drill can be used in combination with seat pulls.
Core training - The optimum stroke requires use of your back, shoulders, and hips, so you can understand why strengthening the core is important. This type of training is not required, but coaches often encourage it to put you over the top when it gets closer to race season.
Ass blisters - if you have proper technique, you will develop a blister on your butt cheek. As you rotate your back, your outside leg 'drives' (or pushes) into the centre of the boat and thus creates friction between your butt and the seat.