Preparation & Training

Nutrition and Hydration:
Maintain a balanced diet to support your training and racing efforts. Stay hydrated and fuel your body with the necessary nutrients, paying attention to carbohydrates for energy, protein for muscle recovery, and adequate hydration for performance.

Physical Conditioning:
Dragon boat racing requires strength, endurance, and core stability. Incorporate a well-rounded fitness regimen that includes cardio exercises (like running, cycling, or swimming), strength training, and core workouts. Focus on upper body strength as paddling heavily engages the arms, shoulders, and back muscles.

Paddle Technique Practice:
Attend regular practice sessions to refine your paddling technique. Work with coaches or experienced paddlers to learn proper stroke technique, body posture, and synchronization with the team. Consistent practice helps improve efficiency and teamwork on the boat.

Team Coordination and Timing:
Dragon boating is about synchronization and teamwork. Practice drills and exercises that focus on timing, paddling in unison, and maintaining a consistent rhythm. Work closely with your team to develop a cohesive paddling style.

Mental Preparation:
Develop a positive and focused mindset. Visualize success, practice relaxation techniques for managing pre-race nerves, and cultivate mental toughness to push through challenges during training and races.

Race Strategy and Endurance Training:
Train specifically for the demands of racing. Practice longer paddling sessions to build endurance and stamina. Focus on interval training to simulate race conditions, alternating between intense bursts of paddling and periods of rest.

Attend Competitions:
Participate in local or regional dragon boat races to gain experience and exposure to competitive environments. Learn from each race experience and adapt your training based on what you discover.

Understand Dragon Boat Racing:
Learn about the sport, its rules, and techniques. Understand the roles of each team member, including the drummer and steersperson. Watch videos or attend training sessions to familiarize yourself with the paddling techniques and the dynamics of the sport.

Consistency, dedication, and teamwork are key to success in dragon boat racing. Training regularly, collaborating closely with your team, and continuously refining skills will contribute to improved performance on the water.

IMPORTANT TRAINING VIDEOS (Please watch before first paddling practice).

Dragon Boat: How to Paddle
https://www.youtube.com/watch?v=j7lRbj3K8c4

Paddle Technique (dry land example):
https://www.youtube.com/watch?v=SmbGYLbkdE4

Paddle Technique (in boat example):
https://www.youtube.com/watch?v=v1j06raQgJI

Paddle Technique: DragonMax Demonstrates Smooth Stroke
http://www.youtube.com/watch?v=X4DQ2vTT3O8