Camden Haven Dragon Boats Inc – information for members
Camden Haven Dragon Boats Incorporated
Information booklet for members
Camden Haven Dragon Boats Inc
is affiliated with Dragon Boats NSW Inc
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Camden Haven Dragon Boats Inc – information for members
CONTENTS
Committee – 2015/2016...........................................................................................4
Dragons Abreast Camden Haven ..............................................................................5
DRAGON BOATING - the ultimate team sport...........................................................6
About our sport ....................................................... Error! Bookmark not defined.
The crew ................................................................. Error! Bookmark not defined.
The drummer and drumming .................................. Error! Bookmark not defined.
The paddlers ........................................................... Error! Bookmark not defined.
The sweep ............................................................... Error! Bookmark not defined.
Some dragon boat terms ............................................ Error! Bookmark not defined.
Safety procedures ....................................................... Error! Bookmark not defined.
The Buddy System: .................................................. Error! Bookmark not defined.
Training Times ............................................................ Error! Bookmark not defined.
What do I need to bring?.......................................................................................6
20014/2015 DRAGON BOATS NSW CALENDAR .........................................................7
Coaching & Development .........................................................................................8
Social Activity ...........................................................................................................8
Regattas....................................................................................................................9
Paddling technique ..................................................... Error! Bookmark not defined.
Power phase: .......................................................... Error! Bookmark not defined.
Exit phase: ............................................................... Error! Bookmark not defined.
Recovery phase: ...................................................... Error! Bookmark not defined.
WARM UPS AND WARM DOWNS ..........................................................................9
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Warm ups: ...........................................................................................................10
Warm Downs: .....................................................................................................10
Tips:.....................................................................................................................11
DRAGON BOAT RACING ..........................................................................................11
Starts ...................................................................................................................11
Commands ..........................................................................................................11
Starting Signals ....................................................................................................11
Near the Finish ....................................................................................................12
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Camden Haven Dragon Boats Inc – information for members
Committee – 2015/2016
President
Anni YARINGA
Vice-President
Glenn RICHARDS
Secretary
Anne DITTON
Assistant Secretary
Jen GALLAGHER
Treasurer
Chris NAPPER
Assistant Treasurer
Kath BRANSCOMBE
Committee Members Kath BRANSCOMBE, Jenny GALLAGHER, Peter FRIEND,
Margaret LAMB, Sue RICHARDS
Club Captain
Jenny Higgins
Coaches
Kath Branscombe, Deb Campbell, Anne Ditton, Alison
Haylett, Jenny Higgins, Kay Latham, Jann Muller, Geoff
Roberts, Anni Yaringa, Glenn Richards (trainee), Dave
Napper (trainee), Anne Martin (trainee)
Sweeps
Geoff Roberts, Anni Yaringa, Lori Ryan, Dave Napper, Lyn
Buckley, Derelle Douglass, Tony Haylett, Nina Shigrova,
Peter Friend (trainee)
Equipment & Safety Sue Richards and Glenn Richards
Member Protection Officers
Graeme Grainger, Kath Branscombe
Membership Officer Kath Branscombe
Welfare Officers
Kathy Fry, Fran Jordan
Grants
Alvena Ferguson & Peter Friend
Merchandise
Fran Jordan
Social Committee
Alvena Ferguson, Lyn Buckley, Sue Cross, Sandra Nichols
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Camden Haven Dragon Boats Inc – information for members
Dragons Abreast Camden Haven
There are Dragon Boat Abreast teams in each state and territory of Australia.
They are made up of survivors of breast cancer along with their spouses and
close relatives. These women aim to have fun, meet new people and keep up
their level of fitness while at the same time increase breast cancer awareness.
Dragons Abreast Camden Haven is affiliated with Dragons Abreast Australia and
our club has twelve surviving members, plus three supporting members (spouses
of survivors).
Being members of DACH enables our survivors to paddle in Dragon Abreast regattas.
The executives are: Sue Carter (co-ordinator), Treasurer (Marion Roberts), Genevieve
Cumberland (assistant co- coordinator), Mary Laing (sect).
We also raise money for breast cancer research and are constantly inspiring the public either
with our members’ improvement in their sport or their constant enthusiasm. As a combined
club, we also support The Breast Cancer Network Australia as well as DAA. We raise
awareness and funds for both organisations.
Our main aim is to show that ‘there is a quality of life after breast cancer!’ And we are all
here for the same reason - ‘to paddle and have fun!’
For more information regarding DAA go to www.dragonsabreast.com.au.
information on BCNA, go to www.bcna.org.au
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Camden Haven Dragon Boats Inc – information for members
Training Times
See our paddling roster at this link
We paddle on most days of the week and latest schedule is set out below. Remember that OTW
means “on the water”. You need to be at the session a half hour prior to that time.

Tuesdays
– 0615 for 0645 OTW – sports session (ie for fitter paddlers)

Tuesdays
– 0730 for 0800 OTW – recreational session

Wednesday – 1630 for 1700 OTW – endurance session or Regatta Practice

Thursday
– a men’s session and a recreational session
- non-daylight savings times 1630 for 1700 OTW
- during daylight savings 17:00 for 17:30 OTW

Saturday
– 0630 for 0700 OTW – sports session (ie for fitter paddlers)

Sunday
– 0730 for 0800 OTW – recreational session
What do I need to bring?
You're going to get splashed while training, so don't wear your best clothes. You will get wet,
thirsty and depending on the weather, you may be cold at the start of training. So be sure to
bring a water bottle, a towel, a change of clothes for afterwards, a hat and sunscreen and
some boat shoes (cheap ones from Target or Crocs are fine, please – NO THONGS, NO BARE
FEET).
In terms of clothing in the boat, you will get wet so best to avoid cotton; wear clothes from
more quick drying material. We have regatta uniform shirts available at a modest cost from
our merchandise officer. Most paddlers wear a T-shirt or rash vest, wet-suit shorts or
boardies, and paddling shoes.
If it is cold it can help to wear a spray jacket or maybe thermal clothing available at all
adventure stores.
A water bottle is essential as training sessions are for about an hour. A ‘must’ is a bottle
carrier that goes around the waist to stop the bottles sliding around the boat.
We have plenty of training paddles for new paddlers to borrow until they buy their own.
Members need to arrive 30 minutes prior to times listed, for warm up and to help get the
boat on the water. ALSO members are expected to stay to wash the boat down and put it
away and also to warm down after each paddle to alleviate any injuries.
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Camden Haven Dragon Boats Inc – information for members
Safety procedures
Paddlers must always ensure when lifting and carrying a dragon boat they use safe
techniques, such as bending at the knees when lifting and not bending their back.
Always ensure there are enough paddlers to lift and carry a dragon boat - a minimum of 10
paddlers are required to lift and carry a dragon boat.
When lowering a dragon boat ensure it is put down slowly with paddlers bending at the
knees.
A dragon boat must not be pushed into the water whilst paddlers are standing inside the
boat. If a dragon boat is to be moved, advise those standing to be seated and only then move
the dragon boat, preferably floating the boat off the trailer
Paddlers should wear suitable footwear in a dragon boat – no thongs or bare feet.
Paddlers unable to swim 50 metres fully clothed must wear a life jacket (PFD). In our club it is
mandatory to do a swim test each season.
If paddlers are feeling unwell, those around them need to let the sweep and the coach know
immediately.
Also if paddlers cannot keep up for any reason, they are advised to ‘pull’ their paddle and
‘rock’ forward and backward with the motion of the boat.
We have adopted DB NSW Heat & Lightening policies and strictly adhere to them
The Buddy System:
The crew should number off from the front of the dragon boat and be made aware that they
are each responsible for the person they are paired with (across the dragon boat) and that in
the event of a capsize, their first responsibility is to make their way back to the boat. The
sweep will “count heads’ to ensure all paddlers are accounted for. If any are missing, the
sweep will ask you to put your hand up if you can’t see the person you were sitting next to.
This is called the "buddy system" and it gives each person in the dragon boat a specific
responsibility for another. The paddlers in the first row of the dragon boat are buddies to the
drummer and the paddlers in the last row are buddies to the sweep.
20014/2015 DRAGON BOATS NSW CALENDAR
The Full DBNSW Regatta Timetable can be found on the DBNSW web site at this
address: http:www.dbnsw.org.au
In addition, the DBNSW has information covering nearly all aspects of dragon
boating from racing rules to club addresses and contact numbers.
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Camden Haven Dragon Boats Inc – information for members
Coaching & Development
Every member of our club is coached so that they get the best and most enjoyment out of
their paddling. If you ‘do it right’ first time, then the likelihood is that you’ll ‘do it right’ every
time!
All our coaches are L1 accredited. They are there to help. If you have any questions or need
any help, you only have to ask.
We have two types of paddling sessions
1. Recreational - a light workout session of one hour with very little sprint or intensive
paddling. Perfect for beginner paddlers and those who prefer to paddle and chat...
and get fitter as well.
2. Sports - a more intensive session of one hour with specific drills and including lengthy
sessions to develop endurance and improve technique. These sessions will include
intensive paddling and ‘flat-out’ sessions and are meant for more experienced
paddlers with good fitness levels. Generally, the coach will concentrate on one aspect
of coaching during these sessions. e.g. Improving aerobic competence,
That said, most of our paddlers start at the beginning and make the sports runs in a relatively
short period of time, gradually progressing to regatta runs within a few months. However,
please remember, we are here to help you get the best out of paddling at whatever level you
went to paddle at.
Current L1 accredited coaches are Kath Branscombe, Deb Campbell, Anne Ditton, Alison
Haylett, Jenny Higgins, Kay Latham, Jann Muller, Geoff Roberts, Anni Yaringa, Glenn Richards
(trainee), Dave Napper (trainee) and Anne Martin (trainee). Don’t hesitate to talk to them if
you have any questions or problems. They are there to help.
Social Activity
You might think that we are all about training and development. But we’re a very social and
sociable lot too!
We hold social paddles where we meet up at various locations for morning or afternoon tea,
or a barbeque. We have social events ‘off the water’ during the year too.
Dragon Boating is one of the fastest growing sport in Australia and provides fun and fitness
for all people over 12 years of age. We want to make it YOUR sport. Our members are our
lifeline so make sure you join in, have your say and make the most of your club.
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Camden Haven Dragon Boats Inc – information for members
Regattas
We love our members to come to regattas, whether they paddle or not. They are great social
events. Just ask anyone who’s been to one and they’ll tell you. If you want to come along and
paddle then make sure you put your name on the regatta roster (see earlier web address for
details).
You may need to get overnight accommodation for some regattas. The regatta manager can
always help. You’ll need to have a club racing cap and shirt (see merchandise officer for
details) and a paddle. We can lend you a club paddle if you don’t have one. You’ll need a
folding chair, water bottles or energy drinks, suitable food (muesli bars, glucose tablets,
bananas etc... Hot chips are NOT recommended!). Most regattas cost a minimal amount ($20
usually, including entrance fee and insurance) for a great day.
One word of caution though. We have a duty of care to all members and so we expect
regatta paddlers to be reasonably fit and to have attended regular training sessions. But you
DON’T need to be an expert paddler. It’s all about having fun, looking good and, of course,
winning!
WARM UPS AND WARM DOWNS
This basic information is provided for paddlers and is intended to emphasise the importance
of the above and offers some informative information. It is well known that an effective
warm up and an active stretch prior to strenuous exercise, plays an essential role in the
prevention of injuries. It does this by preparing the heart, muscles, and joints by firstly
warming them up, and then stretching the muscles, thus reducing the likelihood of injuries.
Active stretches will also assist you in achieving increased general flexibility to per- form the
activity of paddling. We ALWAYS expect paddlers to walk or run to warm up before
stretching during colder months
Some basic principles to keep in mind:ALWAYS warm up prior to stretching—a brisk walk or run is best.

stretch generally after paddling

stretch slowly and gently – never bounce

stretch to the point of slight discomfort - never pain

hold the stretch for a minimum of 15 seconds (To achieve more stretch, by overriding stretch receptors)

breath normally – don’t hold your breath
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Camden Haven Dragon Boats Inc – information for members
Warm ups:
The following are some of the exercises we do at training and can be used as a guide—your
coach will supervise. Don’t worry if you cannot remember them all. It is important to
remember that warm ups are done prior to stretching. If you want to remember most of
them, think of working from the top of the body down.

Running on the spot (a very quick way to raise core body temperature).

Knee lifts with opposite elbow touches

Running arm movements forward and back (quickly)

Neck rotation, side to side. (Do not do if you have a neck injury)

Rotate shoulders

Arm rotation (wind mill and cross action)

Waist twists

Bending/touching forward and bending back from waist

Touching feet/legs on opposite sides.

Side stretch - one arm raised, one down side

Hands touching side of head with elbow rotation

Stretched arms out front, hands turned inside out, above head and behind back

Lunges with right and left legs – weight forward and down

Swinging arms, up and down, with squats

Knee rotation
Warm Downs:
As instructed by your coach or person in charge and should be done prior to washing the
boat.
A sample of some suggested stretches that may be done are:Right angle body stretch against boardwalk. Hands on boardwalk arms outstretched, back
bent, knees straight.
Monkey grip behind head. Right and left hands. Side stretch.
Bending/touching forward and bending back from waist
Leg stretch. Hands on boardwalk with lunge. (straight leg (soleus), bent (gastronemius)).
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Camden Haven Dragon Boats Inc – information for members
Tips:
Remember, if you don’t like doing it, it’s probably the muscle that needs stretching the most.
You may not realise it, but you do become more flexible over time if you keep it up.
DISCLAIMER: These suggestions are intended as helpful and informative information. They
are not intended as a medical guide. If the person requires personal medical health, or other
assistance a competent professional should be consulted.
DRAGON BOAT RACING
Starts
A full dragon boat has a lot of inertia and getting up to speed from a standing start takes
much energy. Good solid starts are crucial and often decide the winner of the race, especially
in 200m races. The first few strokes of the start are the most important. Paddlers must use
powerful strokes that are deep and locked onto the water in order to get the boat up on to
‘the plane’.
These deep and long strokes are used to get the boat off the line and up and moving and it
takes much strength and timing to do it well.
Then the boat must be accelerated to top speed as quickly as possible. Again maximum effort
is used and a fast rating is used to put in as much power as possible.
Once the boat is up to top speed, it is optimal to reduce the rating and paddle with a more
efficient and long stroke for the body of the race.
Commands
When all the boats are correctly aligned, the Starter
will alert the crews by saying, “ALL BOATS, ARE YOU
READY”. If the crew is not ready, the Drummer will
immediately raise a hand above his/her head to
indicate the situation to the Starter.
Starting Signals
When the Starter is satisfied that all crews are ready,
the Starter will issue the command, “ALL BOATS
HOLD followed by the commands below (or a gun or other start signal will sound).
ARE YOU READY – Paddles are in the catch position, with paddles in the water
ATTENTION – Leaning further forward with paddles buried in the water
GO – Put everything into the first 10 strokes and accelerate up to 20. Then race pace keeping
the strokes long & strong.
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Camden Haven Dragon Boats Inc – information for members
Near the Finish
The drummer or sweep may call the team to increase pace near the finish of a race – around
20m to go in a 200m race and 50m in a 500m race. The call may be something like... ON MY
COUNT, TAKE IT UP, GO!
You may not even think of racing at a regatta when you start but it gets into your blood!
Once you’ve been to a regatta (and every one can go) you’ll see what we mean.
Camden Haven Dragon Boats Inc kindly acknowledges the
support of our major sponsor Laurieton United Services
Club Inc.
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