Pool training doesn't have to be just rolling or doing long boring loops. Instead, I suggest a varied session with some technique, speed, speed endurance, specific strength training, some rolling and some fun activities.
We often start with some short sprints after warming up. We do 6 second sprints all-out for time- 6 or 7 times from the backstroke flag on one end of the pool where a gate is hung to the backstroke flag on the other end of the pool where there is another gate.
Then, we might move to an aspect of technique, such as forward stroke or feathering the paddle or sweep strokes, draw strokes, duffeks, reverse paddling, etc. We usually cover a couple different techniques, rather than just dwelling on one.
After speed and technique, we might next do some specific strength training. Either I hold a boat and the paddler takes 10 strokes all-out- repeat twice, or they do the same sprint course as above, but drag a swimmer behind the boat.
Next, we move to doing speed-endurance- a course for time and penalties on the gates- a 20-30 second course where you go up and back and do an up or a reverse gate and then rest and repeat this 5 times.
After this, we might work on rolls. All of my athletes have rolls, but we work on off-side rolls, hand-rolls, and combat rolls. I often have them hold the paddle over their heads with only one hand and then flip over so they have to set up underwater. Or, they do a course on the gates and in the middle of the course, they have to flip just holding the paddle in one hand.
I also give them some free time. I think it's important that not all of the time be structured. However, we limit this to 10 or 15 minutes. They sometimes go on the water slide during this time or mess around in the water.
And we do some fun activities. This is what keeps them coming back for more. We do races, relay races, relays hand-paddling, hand-paddling with one hand. We also do cross-stroke races or relays, where every stroke is a cross-stroke.
Or, we practice "paddling without a boat". You race across the pool with a kayak paddle, but no boat.
We sometimes do a relay race where you paddle from one of the pool to the other. Then, you put your paddle on the shore and hand-paddle back, then leave your boat on the shore. Next you swim to the other end, then grab the paddle you left there and "paddle without a boat" on the way back. Then, the next team member gets the boat and paddle and does the same thing.
We also do enders in the pool. I lift up the stern of the boat from shore and someone standing in the water pushed down on the bow and they do an ender.
Or, we get 2 people in the water and lift up someone in a boat and carry them and their boat above our heads through the gates in about 3 or 4 feet-deep water.
In other words, we get creative and make the sessions fun as well as working on strength, quickness, agility, technique, speed, rolls, and speed endurance. We keep moving through different activities, with each activity lasting no more than 10 minutes or so. And we try to include some free time and some structured fun activities. So, even though we are stuck inside in this frigid cold weather, we are having a good time and learning and training.
It is hard to do strength/speed workouts in the pool (except for English gate) if it is crowded. I like to do stroke drills for the smaller arm muscles -- draws, skulls, reverse strokes, left and right cross-bow in kayak, etc. All of these can be done with no feathering or feathering, and with wide or narrow strokes/draws. Equally important, they can be done with the boat flat, edged toward the paddle side, and edged away from the paddle side. A timing drill is to do four rolls in a row, starting and ending with paddle across the deck. Fun to watch this. Do fast stroke drill for a continuous 30 minutes and see how your muscles hold out. Add cross-bow for flexibility. Jon
Posted by: Jon | 01/07/2014 at 02:09 PM
Posted by: Jon | 01/07/2014 at 04:42 PM