training program for dragon boat paddlers who cross train ON THE OC1

OC1 Training program for dragon boaters

Get the technical skills, drills and training program you can do on the OC1 to improve your dragon boat stroke

  • This training program is specifically for:

    Dragon boat paddlers who want to do more between DB practices to be a top paddler

  • This program is specifically for:

    Dragon Boat paddlers who want to improve their stroke, blade and body mechanics

  • In this training program:

    Paddlers train and peak the energy systems specific to the dragon boat race distances

  • In this program you will get:

    10 technical drills you do on the OC1 with a dragon boat paddle

  • This OC1 training program has one goal:

    To give paddlers the specific training sessions to improve their dragon boat paddling

  • This sport specific training program is best suited for:

    Paddlers who want an OC1 training program for before the dragon boat season starts, after it ends or during between practices

My name is Cheryl Roose and I am a dragon boat coach. I use the OC1 to develop the blade mechanic drills I incorporate into the dragon boat training.

As a coach I understand the energy systems we use in DB practices and developed the OC1 training program to be the PERFECT accompaniment to your sport!

This program is specifically to be an “ADD IN” to the dragon boat season. You can use it before you are on the dragon boat, between your DB practices and after the dragon boat season has ended as a way to continue paddling and improving your dragon boat stroke!

I wrote an article that explains the value of using the OC1 to cross train the energy system that makes us stronger paddlers. You can read more about it by clicking here.

take a peek at the video lessons in this TRAINING PROGRAM for dragon boaters

The technical drills that are in this OC1 training program mirror the sessions of dragon boat paddling. 

The drills that accompany this OC1 training program are specifically intended for dragon boaters who want to develop, strengthen and integrate the BODY, BLADE and STROKE mechanics that generate power.

Here are a few of the drills you will find in this program. 

Hand Position On paddle

This video explains the common mistakes when holding a dragon boat paddle and provides corrections that will help paddlers get more power in their stroke.

Setting up the power position

Power in the dragon boat stroke is initiated from having proper alignment in the body, the hands and the blade and then making this solid connection in the water.

lower body rotation

In this video you will learn how to rotate by using the lower body to initiate the movement. This drill helps wake up the glutes and both hips in an exaggerated way so we can feel rotation in the body.

Learn how to paddle with the core

This lesson focuses on torso paddling to alleviate the common mistake dragon boaters make by rotating through the mid back and shoulders causing strain to the low back.

R.E.D. the set up to find a dynamic catch

Rotate. Extend. Drop. This video dissects the phase prior to the catch and explains why it is important to separate these components to deliver maximum power.

The drop to catch

This drill has one intention, for paddlers to land on their blade to get a solid catch.

The Pull Phase

This drill takes paddlers through feeling the connection on the paddle to apply force in the pull phase of the stroke.

Where To Exit

Learn where the blade becomes negative in the water and how to exit to set you up to move into the catch.

Timing your pieces

This lesson gives paddlers some tips to implement in their water sessions that train us for the stroke rate on the dragon boat.

Training tips

This lesson gives paddlers some training tips to create water sessions that train us for the dragon boat distances.

The OC1 training program sessions are designed to support your dragon boat training. Too many times we can over train when we cross train and actually exhaust ourselves causing us to under train on the dragon boat.

THIS IS WHAT YOU GET in this OC1 TRAINING PROGRAM

Dragon Boat Drills and training For Outrigger Paddling

I recently came across your youtube channel, and have been devouring the videos. I have been especially loving your videos about the RED method of setting up your stroke.

- Jess Newport, Coach of Chemo-Kazes, Raleigh Dragon Boat Club

I have been waiting a long time to find a female coach who is willing to help beginners! Thank you so much for putting your work out there.

- Tammi N, OC paddler, Portland Oregon

2022 TEAM

I am a coach and love the wording you use to clearly instruct paddlers to perform a great stroke. I finished the Technical Drills for Dragon Boaters course and enjoyed every moment. Many thanks!!! 

Brenda Banham, Coach, Pink Pistons