As part of the next period of training you can see on the master planner there are project theme sessions.
The intention of these is that we either pick an area you want to work on and focus heavily on that to improve it – For example, sweep ups. These sessions for have a heavy focus on this. Everyone's project could be different. Have a look and think about your Tech/project areas. Email me back with any ideas. Some topics can include - Sweep ups Reverse stroke ups one stroke bow rudder ups X bow ups Spins Tight Staggers Downs in Eddys WW moves OR Anything else you want to work on. I would like you to choose 1 project topic and I may also pic one project topic for you. I can then set you individual tasks – or things to do/work on. This project work can be done in sessions and in any independent work you do. Text is small so please zoom into the page to read. Also a task - Who is Scott Shipley? Here are the gym plans for this summer. We have dedicated sessions to gym when I am around, however they have been designed to be able to be done independently. The Course/Green cabin area is a good place to do this idealy in groups of 3 or 4. If you are away from Nottingham then these sessions can be done anywhere or maybe adapted. So if you go on holiday we could do some gym to keep us ticking over. The more gym we do the better, but ideally around 3 sessions a week would be best for physical development ( so 1 session type per week) however if we haven't been paddling then maybe more than 3 could be done. Outdoor - Strength Start a new set every 3 mins
Total: 45 mins Video of each exercise below Indoor/Outdoor- Contrast Start a new set every 3 mins
Total 45 mins Video of each exercise below Yoga - Control OR Notes Maybe work in pairs, give each other feedback. You could even video each other to get more feedback. This could be done on phones/tablets and you could watch in your rest periods. Make sure we go every 3 mins if the plan says to (or have more rest if more people). Have watches or some kind of way of measuring times. If you need reminders of the exercises then maybe visit this site on your phone for the videos and the plans, or download the videos/session plans to take with you ahead of the session. From the Junior/U23 worlds 2017 in Bratislava Below are the results from the K1W U23 Finals Jess Fox did a good run to take the win with a 101.21
I also think Kim Woods looked very good despite an error at gate 9. Without this error I think she would be in a medal position. The link to both runs are below. Jess https://www.canoeicf.com/canoe-slalom-world-championships/bratislava-2017?video=309&tag=10760 Kim https://www.canoeicf.com/canoe-slalom-world-championships/bratislava-2017?video=306&tag=10751 How can we find out how much time Kim lost to see if she was capable of winning a medal? Post results of home much time she lost and how you worked it out in the comments. ALSO Jess Fox and Lisa Leitner took very different lines from gates 5 to 6 Jess went over the top of the stopper and Lisa went on the back/below the stopper. Take a look at the runs below. Jess https://www.canoeicf.com/canoe-slalom-world-championships/bratislava-2017?video=309&tag=10760 Lisa https://www.canoeicf.com/canoe-slalom-world-championships/bratislava-2017?video=306&tag=10757 Again post in comments which was quicker, how you timed it and why do you think they chose different lines? With the first three world cups now over from Prague / Augsburg / Markleeberg/Lipzig there is plenty of recent good upto date video to watch online from these races. The ICF (international canoe federation) have streamed all this video online via youtube. To make this even easier to watch they have “tagged” each athlete so at a press of a button you can go straight to the athletes run. I would recommend looking the the results from each race and find who came in the top three and watch them, plus any others that are on your lists. Below are some weblinks to each race and the race results, along with screenshots showing how to select an individual athletes run. Prague WC1 Race - https://www.canoeicf.com/canoe-slalom-world-cup/prague-2017 Results - https://www.canoeicf.com/canoe-slalom-world-cup/prague-2017/rankings-results Augsburg WC2 Race - https://www.canoeicf.com/canoe-slalom-world-cup/augsburg-2017 Results - https://www.canoeicf.com/canoe-slalom-world-cup/augsburg-2017/rankings-results Markkleeberg/Lipzig WC3 Race - https://www.canoeicf.com/canoe-slalom-world-cup/markkleeberg-2017 Results - https://www.canoeicf.com/canoe-slalom-world-cup/augsburg-2017/rankings-results As we can see from the screenshot below for Prague we can select the period of the race we cant to see. we can then click on the dots to see who it tagged or alternatively put an athletes name into the search function and all there runs can be clicked on to view. The same applies for Augsburg. For Markleeberg/Lipzig we can do the same to select what period of the race we want to watch, and the same search function, but to choose the paddler we want to watch we click on the menu on the right
I have set this up to help us with our one stroke bow rudder upstreams and sweep ups, along with getting us in the habit of reviewing and comparing. Similar to the over head upstream videos on the flat, we can compare against better paddlers and find what we are doing well and find areas for improvement. The three upstreams at HPP I think to look at are these three. I have videoed myself/others doing these ups from these angles. The angles chosen can show our preturn and strokework (when viewed from above/below) and out hip movement (when viewed from the side) - Up right sweep at the top - Up left one stroke bow rudder at the top - Up left one stroke bow rudder in looping pool Our task To get video of yourself from these angles so we can compare your performance with the performance of better paddlers. This is to be done by the 1st August. Setting up of video. Now we have video from good paddlers at good angles, we need to set the gate up in the same place and record ourselves from the same angle. With this in mind I have marked the return wire on each of these three gates In regard to video angles, below are pictures of where to stand, and what angles we should get though our video. - Up right sweep at the top The X marks where to film from (on the circle cover) The X marks where to film from and for angle we should see the post on the far bank in between the poles of the gate. - Up left one stroke bow rudder at the top The X marks where to film from (on the circle cover) The X marks where to film from and for angle we should see a little gap between the poles of the gate. - Up left one stroke bow rudder in looping pool The X marks where to film from The X marks where to film from and for angle we should see a little gap between the poles of the gate All the video taken was with a tablet/smart phone as this is what most parents can video on, and filmed in landscape. Comparing Once you have the clips of some ups from these angles (might be best to record three or so ups from each angle) you can watch your clips and compare with the clips below. Up right sweep at the top Up left one stroke bow rudder at the top Up left one stroke bow rudder in looping pool It may be best to watch one up at a time. Alternating between this video and your recorded video and make some notes with similarities/differences. Things to look out for Amount of turn on the way in (preturn) Where your hip have moved. Bladework Where the blade is placed Posture Edge Email me what you find, and maybe let me have a look at the video you get. This to be done by 1st August. The sooner we do this the sooner you can analyse and get better at our ups. Just as a note This video below shows me vs Remi We should be able to see on the exit that I pass the inside pole on the exit quicker and have more speed on the exit, Remi's boat stops a little on the exit. Looking at both ups, we have similar angles and edges. The key difference for me is on the bow rudders. Go back and have a look where my bow rudder is and where my top hand is. What is your goal in Canoeing? Why do we have/need goals?..
As such goal setting is used to focus our attention, effective goal setting leads to....
There are different types of goals, they can vary over time.
They can vary in type
What is an Outcome goal? An end result/target of your efforts-where you want to end up. They are clearly measurable but are often impacted upon by others . e.g I want to be in Division 2 by the end of the year What is a Performance goal? These are goals that are independent of other athlete’s performances; the athlete has full control over them. e.g. I want to do 2 clean race runs this weekend What is a Process goal? These goals are within your control and direct your attention to the important things you need to think about and do to achieve your performance and outcome goals. Focusing on these process goals will allow you to control your nerves if you are simply focusing on doing things you know you can do during a race for example e.g I will focus on keeping my posture solid on my race runs. For goals to be work they need to be Smart Goals Specific Measurable Attainable/Agreed with coaches Realistic Timed. Looking at an example of some goal. I want to improve my edge control and balance. This is specific, it could be measured by how long we could sit on a swiss ball, and by Dan looking at my paddling to judge if I have better edge control / balance. Dan agrees with this goal. It is realistic to my level of paddling. I want to be better at this by 1st August Below is also a good table showing another example Goals can be split into 4 sections Technical Physical Psychological Lifestyle / Other Below is an example I have written out On Dropbox and attached below is an excel sheet with this template. I would like you to fill in your own goals, at least three per section (but can be more esp in the Technical section - For Y2s include project ideas) and Email back. Date today is 18/6/17 Goal document can be emailed back any time before 28/6/17
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