{"id":785,"date":"2018-05-31T13:18:58","date_gmt":"2018-05-31T12:18:58","guid":{"rendered":"http:\/\/www.performanceseakayak.co.uk\/Archive\/?p=785"},"modified":"2022-05-31T15:36:26","modified_gmt":"2022-05-31T14:36:26","slug":"a-look-at-warm-ups-canoe-slalom","status":"publish","type":"post","link":"https:\/\/www.performanceseakayak.co.uk\/Archive\/a-look-at-warm-ups-canoe-slalom\/","title":{"rendered":"A Look at Warm-Ups &#8211; Canoe Slalom"},"content":{"rendered":"<p><em>These are the accompanying notes for a presentation given on the topic of Warm-Ups for Canoe Slalom paddlers.<\/em><\/p>\n<hr \/>\n<h4>Warm-Ups<\/h4>\n<ul>\n<li>Why?<\/li>\n<li>When?<\/li>\n<li>What?<\/li>\n<li>How?<\/li>\n<li>Where?<\/li>\n<li>Practicalities of warm-up<\/li>\n<li>Warm-up Clever<\/li>\n<\/ul>\n<h4>Why we warm-up<\/h4>\n<ul>\n<li>To improve race performance<\/li>\n<li>To improve training session efficiency<\/li>\n<li>To minimise risk of injury<\/li>\n<li>Tune in to \u201ctoday\u2019s body\u201d<\/li>\n<li>Increase Confidence<\/li>\n<\/ul>\n<h4>When we warm-up<\/h4>\n<ul>\n<li>Before a race<\/li>\n<li>Before a training session<\/li>\n<li>Before any activity<\/li>\n<\/ul>\n<h4>What we warm-up<\/h4>\n<ul>\n<li><strong>Mind<\/strong>\n<ul>\n<li><em>Focus<\/em><\/li>\n<li><em>Deal with Distractions<\/em><\/li>\n<li><em>Visualisation\/Rehearsal<\/em><\/li>\n<li><em>Setting Strategy<\/em><\/li>\n<\/ul>\n<\/li>\n<li><strong>Body<\/strong>\n<ul>\n<li><em>Prepare body for work<\/em><\/li>\n<li><em>Take feedback from body<\/em><\/li>\n<\/ul>\n<\/li>\n<li><strong>Skills<\/strong>\n<ul>\n<li><em>Refresh Skills<\/em><\/li>\n<li><em>Boost Confidence<\/em><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h4>How we warm-Up<\/h4>\n<ul>\n<li>Stretching \/ Mobility\n<ul>\n<li><em>Land and Boat<\/em><\/li>\n<li><em>Dynamic versus Static<\/em><\/li>\n<\/ul>\n<\/li>\n<li>Continuous Paddling<\/li>\n<li>Boat Handling \/ Awareness<\/li>\n<li>Stroke Mobility<\/li>\n<li>Gates<\/li>\n<li>Sprints<\/li>\n<li>Mental Preparation<\/li>\n<li>Off the water\n<ul>\n<li><em>Run\/Walk<\/em><\/li>\n<li><em>\u2018Home Gym\u2019 Equipment<\/em><\/li>\n<\/ul>\n<\/li>\n<li>Relaxation<\/li>\n<\/ul>\n<h4>Training Warm-Up &#8211; Intensity Session<\/h4>\n<ul>\n<li>Mobility\n<ul>\n<li><em>Light dynamic stretching\/flexibility out of boat, short steady run (5 &#8211; 10 min)<\/em><\/li>\n<\/ul>\n<\/li>\n<li>Continuous paddling\n<ul>\n<li><em>Easy start, steadily increase pace (10 min)<\/em><\/li>\n<\/ul>\n<\/li>\n<li>Boat handling\/stroke drills\n<ul>\n<li><em>Enders, turns, slicing, cross-bow, reverse paddling\u00a0 &#8211; (5 min)<\/em><\/li>\n<\/ul>\n<\/li>\n<li>Specific Stretching within boat\n<ul>\n<li><em>Dynamic<\/em><\/li>\n<li><em>Not too strenuous\u00a0 &#8211; (5 min)<\/em><\/li>\n<\/ul>\n<\/li>\n<li>Short Sprints<\/li>\n<li>Mental Preparation\/Visualisation throughout the process<\/li>\n<\/ul>\n<h4>Training Warm-Up &#8211; Endurance Session<\/h4>\n<ul>\n<li>As per Intensity W.U. but bring heart rate gradually up to required level.<\/li>\n<li>Stay below Lactic Threshold<\/li>\n<li>Continuous paddling<\/li>\n<li>Boat handling\/stroke drills<\/li>\n<li>Stroke\/Boat\/Body Mobility<\/li>\n<li>Specific Stretching within boat<\/li>\n<li>Aerobic Efforts<\/li>\n<li>Replace sprints with 2-3 x 3 &#8211; 4 mins efforts at Aerobic threshold<\/li>\n<li>Mental Preparation\/Visualisation throughout the process<\/li>\n<\/ul>\n<h4>Race Warm-Up \u2013 Double W.U.<\/h4>\n<ul>\n<li>Detailed (initial)Warm-up<\/li>\n<li>Followed by time for:\n<ul>\n<li><em>Mental Preparation <\/em><\/li>\n<li><em>Strategy<\/em><\/li>\n<li><em> Relax<\/em><\/li>\n<li><em>Quiet Time<\/em><\/li>\n<li><em>Allow 45-60 min rest before race run<\/em><\/li>\n<li><em>Try to maintain moderate activity so warm-up effect not lost<\/em><\/li>\n<\/ul>\n<\/li>\n<li>Pre-Start Warm-up (immediately before race run)\n<ul>\n<li><em>Sprints, Stroke Drills, Gate Work, Mental Prep.<\/em><\/li>\n<li><em>Short &#8212; 10 &#8211; 15 mins<\/em><\/li>\n<\/ul>\n<\/li>\n<li>For Single Warm-up days \u2013 use abbreviated form of Detailed W.U.<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\"><\/li>\n<\/ul>\n<h4>Example Race Warm-Up (Detailed Warm-Up for a Double Warm-Up day)<\/h4>\n<ul>\n<li>Mobility\n<ul>\n<li><em>Light dynamic stretching\/flexibility out of boat (5 &#8211; 10 min) \u2013 short steady run<\/em><\/li>\n<\/ul>\n<\/li>\n<li>Aerobic Continuous paddling\n<ul>\n<li><em>Easy start, steadily increase pace (10 min)<\/em><\/li>\n<\/ul>\n<\/li>\n<li>Specific Stretching within boat\n<ul>\n<li><em>Not too strenuous\u00a0 &#8211; (5 min)<\/em><\/li>\n<\/ul>\n<\/li>\n<li>Boat handling\/stroke drills\n<ul>\n<li><em>Enders, turns, slicing, cross-bow, reverse paddling\u00a0 &#8211; (5 min)<\/em><\/li>\n<\/ul>\n<\/li>\n<li>Gate Technique Warm-up\n<ul>\n<li><em>Short courses (20-30 sec), race pace, cover all moves required \u2013 don\u2019t go lactic (10 mins)<\/em><\/li>\n<\/ul>\n<\/li>\n<li>Sprints (ATP-CP)\n<ul>\n<li><em>5 x 10-12 sec &#8212; 5 x rest (5 &#8211; 7 mins)<\/em><\/li>\n<\/ul>\n<\/li>\n<li>\u2018Full run\u2019\n<ul>\n<li>\u00a0<em>Simulation run &#8211; flat-water, imaginary gates (enhanced visualisation), close to race pace\u00a0 (below race pace for Single W.U. day)<\/em><\/li>\n<\/ul>\n<\/li>\n<li>Anaerobic Sprints\/Gates\n<ul>\n<li><em>2 \u2013 3 x 30 &#8211; 45 sec, max pace with 3 \u2013 4 min between (on double warm-ups only, Note: differing opinions on pros\/cons of this stage )<\/em><\/li>\n<\/ul>\n<\/li>\n<li>Moderate paddling \/ \u2018Specifics\u2019\n<ul>\n<li><em>Whatever you feel needs more time\/detail<\/em><\/li>\n<\/ul>\n<\/li>\n<li>Mental preparation\/Tune in<\/li>\n<\/ul>\n<h4>Warm-Up Practicalities<\/h4>\n<ul>\n<li>Not always possible to do exactly what you want &#8211;\n<ul>\n<li><em>Lack of facilities<\/em><\/li>\n<li><em>Different venue<\/em><\/li>\n<li><em>Interaction with others \u2013 working as a team<\/em><\/li>\n<li><em>Aim for the optimum but be prepared to accept less<\/em><\/li>\n<\/ul>\n<\/li>\n<li>Be flexible in your approach\n<ul>\n<li><em>Have an ideal but be prepared to go with less\/different<\/em><\/li>\n<li><em>Train your routine and your \u2018flexibility\u2019<\/em><\/li>\n<\/ul>\n<\/li>\n<li>Training Session Warm-up shorter than race day W.U.<\/li>\n<\/ul>\n<h4>Not a Warm-Up!<\/h4>\n<ul>\n<li>Floating around the eddy chatting to your buddies<\/li>\n<li>Paddling around aimlessly and doing a few dips<\/li>\n<li>Etc&#8230;<\/li>\n<\/ul>\n<h4>Your Warm-Up<\/h4>\n<ul>\n<li>Make it structured<\/li>\n<li>Learn a routine and use it<\/li>\n<li>Train your Warm-up\n<ul>\n<li><em>Experiment\/Trial and Error<\/em><\/li>\n<\/ul>\n<\/li>\n<li>Improve your Warm-up<\/li>\n<li>Enjoy your Warm-up<\/li>\n<li>Use Confidence Boosters<\/li>\n<li>Be prepared to be flexible<\/li>\n<\/ul>\n<h4>Warm-Up Clever<\/h4>\n<ul>\n<li>High Intensity Sessions require a more detailed Warm-up<\/li>\n<li>Technical Sessions require a more detailed Warm-up<\/li>\n<li>Injury Recovery requires a more detailed Warm-up<\/li>\n<li>The fitter you are, the longer it takes<\/li>\n<li>The colder the weather, the longer it takes (use pogies!)<\/li>\n<li>The earlier in the day, the longer it takes<\/li>\n<li>The older you are, the longer it takes<\/li>\n<li>Stick to a routine \u2013 but be adaptable<\/li>\n<\/ul>\n<p>by John Willacy<\/p>\n<hr>\n","protected":false},"excerpt":{"rendered":"<p>by john Willacy<\/p>\n<p>These are the accompanying notes for a presentation given on the topic of Warm-Ups for Canoe Slalom paddlers.<\/p>\n","protected":false},"author":1,"featured_media":4217,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,119],"tags":[],"class_list":["post-785","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-performance-paddling","category-training"],"_links":{"self":[{"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/posts\/785","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/comments?post=785"}],"version-history":[{"count":12,"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/posts\/785\/revisions"}],"predecessor-version":[{"id":6065,"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/posts\/785\/revisions\/6065"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/media\/4217"}],"wp:attachment":[{"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/media?parent=785"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/categories?post=785"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/tags?post=785"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}