Mindset
Transform Race Day Jitters To Power Performance
Your best thinking got you here. Lining up to the start line. Getting these results. Feeling like you do. Doubt, denial and fear are the
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I have always been curious to know why is it that some can reach their goals with ease while some struggle? This is a quest of experience, trial and error and the hopes to connect with like minds along the way. I dedicate this blog to those who have the desire to use paddling as the platform to achieve goals, self evolve and consciously create a life of intention.
I dedicate myself to writing this personal blog to inspire you on our journey.
– Cheryl Roose, Coach & Consultant
Your best thinking got you here. Lining up to the start line. Getting these results. Feeling like you do. Doubt, denial and fear are the
This video shows a simple yet effective shift we can make in the pelvis to engage the glute power used in our leg drive. When
Core rotation is the “power house” of our dragon boat technique yet can be super difficult to utilize if we can’t fire the full core
Top arm drive is the power we have access to when we can stack the shoulders in the setup of our rotation and then de
Learn to use a handy proper that helps the #dragonboatpaddler create the linear movements required in low body rotation to align the knees and hips!
Getting low body engagement so we can utilize leg drive powers our catch. It’s the big muscles we use at our catch that gives us
There are 3 top reasons Dragon Boat paddlers participate in a dry land fitness program. They are: Become a strong paddler: build strength with progressive
This is part 2 of my 3 part series focused on creating healthy cultures in Dragonboat communities. In this article we will address how disrespect
Bench Coaching: paddlers coaching paddlers from their seat on the boat We’ve all had bench coaching and most of us have done bench coaching. So
In this article I share the top 3 reasons why paddlers don’t reach goals. We all know the feeling of a new paddling goal that
If there’s one fitness mistake I see that’s extremely common amongst Dragon Boat Paddlers is they lack endurance fitness. Let’s talk about how endurance training
Often times I see paddlers so focused on their catch they forget there are 2 other components left in the stroke! The setup to go to the
Creating a vision board is a form of manifesting that is extremely powerful. A good vision board holds the “essence” of your future self and
I have studied high achieving paddlers and I have also interviewed those that struggled to reach their goals. Personal experience has allowed me to be
It’s only positive if you believe it. If what you say to yourself doesn’t align with what you believe to be true about yourself, positive
Dragon boat teams hire me to help them manage the adversity that comes when introducing teams to Racing requires mental and physical discipline. We discipline
Dragon boat teams hire me to help them manage the adversity that comes when introducing teams to new levels of competition. I see this transition
Energy training is the science of momentum in sport. In paddling energy training is the process of pulling together every resource we have to make
Getting a great extension is what gives us more length in the stroke. As we aim to improve our dragonboat technique we have to consider
To develop the power in the dragonboat stroke requires we build the specific muscles related to the dragonboat technique. This drill is one I use
This is a drill you can use either on the boat or on land. This dragonboat drill trains the back extensors to be strong enough
Learn the firing pattern, or the chain of command in the body to execute the dragon boat stroke. In this video I share a dragonboat
Leaning out of the boat in full rotation is how we land on the blade. This is a vital part of the dragonboat paddling technique
As paddlers we become obsessed with getting stronger in the body to get faster in the stroke. But have you ever considered what role a
Form. It dictates our ability to connect with the water in a positive and efficient way that translates to stroke power. Our form is the
When we have inner power, inner strength and inner alignment we easily and effortlessly transfer this to our sport. Period. As a coach I see
If you are struggling to get back into training, try doing the 5 movement patterns I have shared. Five is numerologies number of change so
So what to do when we have fallen off the training wagon? Although there’s no magic pill, what works for me is a little mind
I have found that if I maintain some semblance of paddle fitness (sport specific exercises) over a periods of time I can usually be race
So what is base paddling fitness? A base of dragonboat paddling fitness comes from having done a full cycle of land and water training over
OK, time to get honest about training. I get flooded with emails from paddlers who have fallen off the training wagon and are afraid they are
Power is the goal but it doesn’t come before building strength or speed. Dragonboat training requires that we build the strength – incorporate speed –
Happy Holiday Season Paddlers, As we move into December and the end of 2021, I thought this tool may serve us as we navigate the
R. E. D. is an acronym I use to explain the setup of the dragon boat stroke. Rotate. Extend. Drop. This video dissects the phase
I love this drill but I’m not sure the paddlers do. It is very challenging as we implement a pause before extending into the catch.
Hi Paddlers, I came across this article for the second time this week and although I have shared it in the past I feel compelled
Drills for Dragon Boat Paddlers who Cross Train on the OC1 Another common mistake I see paddlers make is that they are rotating as they
Drills for Dragon Boat Paddlers who Cross Train on the OC1 It is common for dragon boaters to rotate through the mid back and shoulders
Drills for Dragon Boat Paddlers who Cross Train on the OC1 In this video you will learn how to rotate by using the lower body
Drills for Dragon Boat Paddlers who Cross Train on the OC1 Power in the dragon boat stroke comes from having the body in proper alignment.
Drills for Dragon Boat Paddlers who Cross Train on the OC1 In this video I share the common mistakes when holding a dragon boat paddle
If your time in the gym was spent lifting weights to be toned versus focusing on the shoulders, core and lats you will fatigue in the dragon boat come water time.
Habits are the actions, behaviors, and attitudes we choose on a daily basis that lead us to where we want to go in life. As
I simply admire and adore a good success story where people have taken a painful event and used it to evolve the core of their
My go-to type of motivation is called Identity Motivation and it is a form of intrinsic motivation that sport psychologists offer their athletes to remind
Your season just finished, the last race is done and dusted. All the hard training is over and the race is too! Phew. You are
Eating for strength and recovery With the explosion of interest in the science of women’s physiology, there’s been a lot to learn lately about a
Ladies, this is a quick reminder for us as we train to race and compete. There is an attribute you can use to naturally and
A lot of people come to me wanting to improve their stroke. As a coach I can definitely help with that, but how can paddlers
I was recently asked why I found having goals so important. My response was, “working towards a goal helps me monitor my self care”. Caring
One thing I’ve noticed about lifelong athletes — those that stay active in their sport for years — is that they consistently work on their
Form. It dictates our ability to connect with the water in a positive and efficient way that translates to stroke power. Our form is the
Is your ama hurting you? Being an athlete and dealing with injuries go hand in hand. We’ve all pulled or tweaked something, or had a
Our energy is a pure life force that is within our control to use at our will. Understanding this concept and then using this force
Here’s a quick visual aid to help prepare yourself for training. Getting focused and present is the aim in training. This allows us athletes to
Tension. Anxiety. Fear. Worry. Guilt. Doubt. These things rob my energy. I recognize this and I know it. But how do I stop it? And
One of the things I see as a coach is the emotion we carry on the faces of each paddler. Whether you give constructive feedback,
Dragon boat training builds physical strength, endurance and flexibility while keeping our minds sharp as we work on the technical components of the stroke mechanics.
When we have inner power, inner strength and inner alignment we easily and effortlessly transfer this to our sport. Period. As a coach I see
How do you know your getting faster, stronger, better? What’s your plan? Are you progressing in a way that guarantees you reach your goals? Top
Trying out for a team sport was tough for me. I’m a pleaser. I like to fit in. I don’t like to “rock the boat”.
Our energy is a pure life force that is within our control to use at our will. Understanding this concept and then using this force
COACHES Does your team have a competitive mindset? Or, are they recreational paddlers who want to win? Who likes to lose? We all want to
Did you know: there’s nothing about an elite athlete’s ability that isn’t attainable by you! Did you know: that putting in the work builds confidence
Thoughts are energy. Thoughts create. How? By the judgment you give them. This is your perception. Your perception creates your “personal energy”. Heres how a
Are you feeling unmotivated and looking to get motivated? Start with your thoughts. Catch yourself when feeling lazy, tired, sad, depressed and see what triggered
“When your energy vibrates at a frequency that is in direct alignment to what the Universe has been attempting to deliver your entire life, you
When we have inner power, inner strength and inner alignment we easily and effortlessly transfer this to our sport. Period. As a coach I see
Visual programming is the format used to download your vision of your highest self who is a top athlete, gold medalist, champion and achieves their
Programming the mind and emotions is no different than the progressive training we do with the body. In fact, at this time in our lives
If you are an athlete who is currently partaking in a dry land training program I would like to challenge you to create a rest
Mind/body connection. Best felt in nature as it is our nature. Our body holds the wisdom of what it requires to feel good. Its our
COACHES: Is your team stuck in transition? Is half your team wanting more and the other half is happy the way things are? Are you
For many athletes the Yin Yoga practice is new and can feel different and ineffective. But the benefits are beneficial and should not be overlooked!
Karen is often visited in times when an athlete has experienced injury. In this tip sheet Karen shares how inner reflections of our physical well
Here are a few tips from our Sport Nutritionist Ali Hills. Ali is working with our team of trainers to help incorporate the good eating
Here are a few tips Michelle has put together to help her clients train at their peak and avoid injury. Her philosophy is to keep
You can’t trick energy. You will generate and bring more of what’s going on in your inside world to your outside world. What you think
Confidence is built as we develop our skills, talents and abilities. It is a state of mind that elicits the energy of positive expectation. It
Visualization is a combination of connecting a clear and concise pathway between our consciousness, biochemistry and desired reality. The benefits of visualization is that the
Confidence is something that is developed. When we feel like we have used our skills and talents to the best of our ability we earn
I was recently asked why I found having goals so important. My response was, “working towards a goal helps me monitor my self care”. Caring
We must enter the image of our hearts desire and think from it – Neville This statement has been made popular today popular with those
I get it. I know how hard it is to stay positive, stay focused and keep faith when life situations demand so much of us.
One of my favorite ways to start the new year is with a vision board. Creating a vision board is a form of manifesting that
Wanna have some fun in your business and increase the “feel good” vibes among your team? Try this fun little exercise and watch it catch
Our desires act as fuel, propelling us toward new horizons. Without something to strive for, we stagnate and become stuck in ruts of our own
YOU, yes you, just as you are in this moment are a vibration. Your vibe is the not just what we intentionally put “out there”
Common courtesy is a small gesture that makes a big difference and should be practiced as often as possible. We often feel that we don’t
Try, try and try again. That’s the idea of being persistent when we start an endeavor. The caution here is in the energy of your
Disciplines are the practices that align our energy systems to be used in accordance to reaching our goals. As seen in Quantum Physics, discipline, pertaining
I have yet to meet someone who achieves great success who has not worked hard. What we see in the media is the moment when
We forget. In the endeavor of manifesting our goals, transformation is welcomed and invited. It is the necessary path to evolve into a new way
Healthy comparison is essential when discovering new ways to be. By looking at those who have the attributes, talent and successes we desire we can
When we are satisfied with our life, we do not look for experiences of winning and losing to define our self-worth. The urges that drive
When I think of right action I cannot help but hear my Fathers voice telling me “you have to do the right thing Cheryl”. Although
The Soul is the vessel in which we govern what we do to foster meaning and purpose in our lives, where once found, we find
Are you feeling overworked, stressed out with too many things to do and not enough time to do them? Are you letting important things slide
While stress causes some people to crumble, mentally strong people continue to thrive in the midst of added tension. In fact, they view adversity as
It is vital to take action on your goals in life rather than just daydreaming about them. Our desires act as fuel, propelling us toward
