FITNESS FOR PADDLERS

A dragon boat moves when paddlers engage in a series of movements called “the stroke.” When the stroke is done properly and synchronously by all paddlers, the boat will move smoothly, efficiently, and rapidly through the water. Otherwise, the boat will move awkwardly and sluggishly, and a great deal of the paddlers’ effort will be wasted.  

There are six parts to the stroke. They are called rotation, extension, catch, pull, exit, and recovery. The stroke cycle is usually performed anywhere from 55 to 65 times per minute. In a typical race, a paddler could perform this technique a few hundred times in a few minutes. In a typical practice, this same technique could be performed hundreds or even thousands of times. In order to both paddle effectively and prevent injury, it is important to learn how to do the stroke with good form.

This program is intended to help new and experienced paddlers train off the water to condition their bodies and minds to perform well on the water. Exercises that involve strengthening, stretching, and mobilizing the joints will be covered. Methods to focus the mind will also be taught. You can work your way through the individual units of the program in the sequence provided. Or, you can review each category and select and sequence the exercises to fit your needs.

We hope this helps to prepare each of you for a successful, fulfilling, and injury-free dragon boat experience with your teammates!

Click on one of the icons below to start your learning experience.

Your Instructor

Your instructor for this program is Connie Bainbridge. She is a STOTT Pilates Certified Instructor trained in Merrithew Fascial Movement. She is a certified Movement & Mobility Specialist. She is also a Tai Chi Chuan Instructor. She is a member of the Pink Dragon Ladies and a former paddler.

NOTE

This program has been developed for active members of Team Survivor Tampa Bay/The Pink Dragon Ladies® who have a current Medical Release and Waiver on file with the Team. It is intended to help new or experienced paddlers engage in a fitness program that will help build the strength, flexibility, mobility, endurance, and focus they will need as dragon boat paddlers.  It is a work in progress and will continue to be developed over time.

You should understand that when participating in any exercise or exercise program (especially those followed online without direct supervision), there is the possibility of physical injury. If you engage in these exercises you agree that you do so voluntarily and at your own risk.