How to train for the 800-meter dragon boat race

Teaching and training of 800-meter dragon boat rowing techniques:

(1) Learning and practicing methods of rowing hand movements. According to the requirements of intuitive, step-by-step and consolidated teaching principles, the teaching sequence of dragon boat rowing action techniques is: introduction of complete action techniques - broken down into several action teachings - entering the water - pulling the water - controlling the water - moving the paddle in the air - continuity Complete movement instruction. During the teaching process, the teacher first explains and demonstrates the complete movements, and then demonstrates the decomposed movements so that the students can clearly understand the key points of the movements, and then do imitation exercises on land. The imitation is divided into freehand practice and paddling practice. After many times of imitating the paddling practice, and then through complete and coherent coordination exercises, the purpose of mastering the rhythm of paddling movements can be achieved. The drummer plays the drums and directs the rhythm from slow to gradually speeding up. Then practice three types of slow-paced paddling (60 paddles/min), medium-paced paddling (90-100 paddles/min) and fast-paced paddling (more than 120 paddles/min). Rhythm paddling, and finally practice the starting paddling technique. Since the boat starts while stationary, the starting paddling technique is different from the paddling technique on the way. The starting stroke generally adopts the technique of deep insertion and then pulling, which has the characteristics of deep draft of the paddle, and when pulling the water, both legs push forward and support back, and the distance of pulling is long. Generally, you can use 8-10 starting paddles to enter the middle paddle.

(2) Practice methods for drummer movement techniques. The drummer usually stands at the bow of the boat and is the command center for the entire team of athletes. The quality of the drummer's command directly affects the results of the competition. Drummers are required to be smaller, light, flexible, and have a strong sense of rhythm, so the selection requirements are high. The order of practice for drummers is: drumming with one hand and drumming with both hands. The order of drum beat practice is: 40 paddles/min - 60 paddles/min - 80 paddles/rain - 90 paddles/min - 120 paddles/min. Try to practice until the drum beat error does not exceed 2 paddles/min.

[Common Mistakes] The drum sound is sometimes louder and sometimes softer, the forearm force is too strong, the hand is raised and sometimes low when playing the drum, and the wrist strength is not well controlled.

[Key Actions] When playing drums, concentrate on your thoughts, know the drum points, control your wrist strength, and drop the drum quickly, so that the drum sound is not sloppy and the sound is crisp.

(3) Gong hand movement technique training methods. The gong player plays the role of conveying messages between the drummer and the coxswain and balancing the boat throughout the competition. There are three ways to play gongs: one is to cooperate with the drummer. The sound of the drum indicates that the athlete's oar has entered the water. When Yu Shui lifts the oar, the gong sounds immediately, forming a sound of one drum and one gong in a stroke cycle. One is that the drummer and gong player play at the same time, forming a two-note rhythm. But the gongs should not be too loud. Athletes mainly listen to the drums. The last one is to hit the gong once in 2-3 stroke cycles. This type is suitable for substitute players who have been trained as gong players to play gongs. The degree of tacit understanding between drummers and gong players indicates the level of training quality of the team.

(4) Helmsman. The helmsman is the command center for the progress and dispatch of the dragon boat. The quality of the helmsman affects the competition mood of the whole team. The requirements for a helmsman are: moderate stature, flexibility, clear mind, concentration, and a character that is not afraid of danger. Currently, the rudders used in national competitions include fixed rudders and flexible rudders.

[Practice method] Whether it is a fixed rudder or a flexible rudder, the gong operator must learn to veer left, veer right, bend left, bend right, turn left, turn right, Travel in a straight line.

When the helmsman is holding the helm, he should look ahead and pay attention to the reaction of the drummer and gong player. The body is slightly bent forward, and the legs are spread forward and backward into a lunge.

When an athlete pulls water, he or she pushes forward with both legs.