new haven community boating
at Canal Dock boathouse

Dragon Boat Team Guide

1. Pick a Race-Day Captain – someone with a clear, commanding voice but who won’t let the position go to their head. The Captain:
   • Gets the team to the marshalling area 30 minutes before a race.
   • Sets seat assignments and lines up the team for loading.
   • Distributes regatta information, registration specifics, team shirts, practice times, and waivers.
   • Should choose a Co-Captain to help manage the team.
   • A mixed boat means men and women – 16 paddlers plus a Drummer, with at least six (6) female paddlers.
2. Plan for weight distribution – lighter paddlers at the front and back, heavier ones in the middle.
3. Your team gets a professional coach/steersperson from 22 Dragons for practice and races.
4. Choose a Drummer – someone light, with rhythm, who sits high and follows the strokes’ lead.
5. Appoint a Team Cheerleader – someone spunky to create and lead cheers or songs.
6. The community racecourse is 200 meters – the race is over in less than 2 minutes (or 1 minute if you’re REALLY good!).
7. Sign up for a practice session – learn the stroke technique and teamwork before Race Day.
8. Be safe and take care of your muscles – warm-up before paddling, cool down after, and don’t skip group stretching.
9. Bring essentials – a 10x10 pop-up tent, camp chairs, hats, sunscreen, and sunglasses.
10. Stay hydrated – drink water (better than sugary sports drinks). Bringing a cooler of water is a great idea.
11. No smoking or pets – The Canal Dock/New Haven Dragon Boat Regatta is a smoke-free and pet-free event.
12. We provide boats, paddles, life jackets, and drum equipment.

Race Strategy

1. A strong start is crucial! Your 22 Dragons Coach will teach you how to execute an effective racing start:
   • Start with six (6) slow, long, deep, strong strokes.
   • Then do 20 faster strokes.
   • Settle into a steady rhythm.
   • Use "Power 10s" – a set of 10 powerful strokes near the last third of the race when fatigue sets in.
2. Sprint to the finish – races go by in a flash!

Awards Galore!

• Best Team Name: gave fun and keep it family-friendly
• Best Team Cheer or Song: "Go TEAM!" just won’t cut it
• Best-Dressed Drummer: dress up your Drummer
• Best Campsite: decorate your tent
• Trophy and Medals: for the top two teams

Dragon Boating = Teamwork

Dragon boating is the ultimate team sport – there is no "I" in DRAGON BOAT RACE. The team that paddles together shines together. All egos are left on shore

• 16 paddlers work as one.
• The steersperson at the back coaches and guides the boat.
• The Drummer at the front keeps the beat for synchronization.
• Everyone depends on each other.

Dragon Boat Paddling Basics

Dragon boating is a full-body workout. It requires more than just sitting up straight and paddling. There are six key parts to the dragon boat stroke. When executed properly, the boat flies! If done incorrectly, the boat feels sluggish and heavy.

The six stroke components are:

1. Rotation (Twist)

• Plant your feet against the strut to engage your legs.
• Engage your core muscles as you twist your chest toward your partner.
• Your outside hip moves forward, and your back turns toward the shore.
• This twist allows for maximum reach.

2. Extension (Reach)

• Maximizes stroke length.
• The outside paddling arm is like pulling a bow and arrow.
• The outside shoulder should drop slightly while extending forward.
• The torso bends forward for additional extension.
• The upper arm should rise near the ear, while the lower arm extends almost fully.
• The paddle should be a few inches above the water before driving in.

3. Catch

• The most critical phase for speed.
• The paddle blade first hits the water.
• The top hand is held over the water and presses down.
• The outside arm is relaxed and fully extended.

4. Pull

• Begins when the paddle is fully submerged ("buried").
• The paddle should move directly parallel to the boat.
• The top hand stabilizes and pushes while the body untwists.
• The back muscles pull, and the paddler sits up while driving the paddle downward.
• Using the larger muscles of the back, shoulder, and trunk ensures maximum power and endurance.

5. Exit

• The paddle should exit the water no further back than the hip.
• Allowing the stroke to go past the hip slows the boat down.
• The outside arm bends slightly, allowing the paddle to clear the water.
• The paddle is pushed or snapped forward for the next stroke.

6. Recovery

• The rest phase when the muscles are not actively working.
• The torso starts rotating and leaning forward to prepare for the next stroke.

Dragon Boating Commands

(Courtesy of The University of Toronto Victoria College Dragon Boat Team)

Familiarizing yourself with essential boat commands is crucial before racing. Inside the boat, paddlers should remain quiet and listen to their steersperson and/or drummer. Following instructions ensures safety and synchronized paddling.

• SIT UP! – Sit up straight and be ready for the next command.
• PADDLES UP! – Prepare to start paddling. Hold the paddle over the water with the inside arm raised.
• SIT READY! – Used at the race start. Your steersperson will specify the starting position.
• SIT PRETTY! – Alternative readiness command used by Dragonheart Vermont.
• TAKE IT AWAY! – Start paddling and stay in sync.
• HOLD THE BOAT! – Equivalent to braking. Stick the paddle vertically into the water and hold until instructed otherwise.
• DRAW! PUSH! CRANK! PRY! – Steering maneuvers called by the steersperson.
• BACK IT UP! – Paddle in reverse. The back paddlers set the rhythm.
• BRACE THE BOAT! (or FEATHER THE BOAT!) – Stabilize the boat in rough water by spreading the paddle blade parallel to the surface.
• UP! – Increase stroke rate while maintaining sync.
• LENGTHEN! – Used during a race to encourage reaching further and digging deeper without changing cadence.
• LET IT RUN! (or LET IT RIDE!) – Stop paddling and relax.