Kanaka Practice Expectations and Activities

1. Be a team player. Everyone needs to help.  Do not wait for someone to tell you what to do.  Take your own initiative and start preparing the canoes for launch or to be put away.  Many hands make quick work.  
2. Help move boats and care for all equipment.
   1. Prepare the boats for practice
   2. Get the keys from the lock box and open the bins
   3. Put the mats on the boat launch
   4. Blue mats placed at the bottom and grey mats at the top
   5. Open the locks and remove the cables from the canoes
   6. Open the lock and remove the wheels
   7. Take the covers off the canoes and place in the bins
   8. Make sure each canoe has a safety bag and batteries for the pump.
   9. Check to make sure the pump works and the batteries are charged.
   10. Put the canoes on the wheels and wheel them to the water
   11. Place your keys in the red dry bag
   12. Lock up the bins before leaving
   13. Put the boats away at the end of practice
       1. Get the keys from the lockbox and open the bins
       2. Get the wheels and bumper buoy and load the canoe on the wheels and put on the rack
       3. Remove the safety bag and pump batteries and place in the bin
       4. Put the covers on the canoe
       5. Secure the canoes with cable and locks
       6. Roll the mats up and place under the canoes
       7. Secure the wheels with cable and locks
       8. Take your keys from the red dry bag
       9. Lock up the bins before leaving

1. Let the coach know that you will be attending by using the SPOND app.  You can also use the app to message the coach if you can not make it at the last minute.
1. If you are not receiving the spond notifications by text or email, let the coach know and he will send a spond invite.
2. https://spond.com/welcome?gclid=Cj0KCQiArt6PBhCoARIsAMF5wail7ZTyjlHERjLT2qp76L6P00clghAf-PzKzgt6k6L5jfbsSi6aa1QaAsK8EALw_wcB

1. Arrive at the designated time. Let’s not stand around, but rather get the canoes in the water right away. Being respectful of people’s time is important!  

1.  Put your name on the whiteboard when you arrive.

1. Let the Conditioning crews do their thing after paddling out together. Cheer them on! 
1. Sigbob is in charge of the Conditioning crew.  Please let him know that you want to be in the Conditioning crew

1. Train for the race. This means if you are racing 12 miles, train for a 12-mile race! Go the distance.
1. We will head out to the ocean at every practice.
2. We will be going longer and longer distances as we approach race day.

1. There is no substitute for paddling! 10,000 hours of our new stroke!
1. We are augmenting our stroke technique to be more like Tupu King’s stroke.
2. Here is the youtube video of his sprint race:
1. https://www.youtube.com/watch?v=5qkL03oW7F4
3. Here is the youtube video of his explanation of his stroke:
1. https://www.youtube.com/watch?v=jx4-K3VtzR8

1. Cross-train on days off. Commit to swimming a few days a month if you can.
1. Push-ups, sit-ups are a must.
2. Perform any exercise to strengthen your core.  We want your core to be the size of tree trunks.
2. Vary the workouts. 
1. Warm-up under the bridge and to the pylons.
1. Practice our stroke technique where we emphasize one particular part of the stroke.
2. Warm-down at the bridge buoy to the boat launch.
1. Practice our stroke technique where we emphasize one particular part of the stroke.
3. Ladders with 85 % – 110% power
1. Start with 1,2,3,4,5,4,3,2,1 minute ladders and work up to longer and longer ladders
4. Long and slow at 60% power
5. Longer pieces at 80% power
6. Long pieces with multiple different stroke rates
7. Multiple sprints at 100% power with 180 degree sprint turns
8. Resistance training by filling the canoe with water to your ankles and paddling.
9. Fast change drills to change sides after a count of 3 to 5.
10. Stroke rate drills to change stroke rate up and down.
11. Stay together drills where the lead boat has to reduce power to stay with the other boat.
12. Silent call drills to practice sneaking up on another boat.
13. Race start drills to get up and running after 1 side.
14. Turn drills to make the turns as quick as possible
15. Close quarter drills to paddle when the canoes are close together.
16. Rabbit drills to chase down another canoe and pass them.
17. Huli drills to learn your seat responsibilities during a huli and to practice getting back into the canoe and paddling to get back in the race.
18. Boat up drills to practice getting back into the canoe.
19. Every other Saturday will be OC1, OC2, OC6 days so that everyone can experience paddling in an OC1 or OC2.
20. Chalk talks on land to demonstrate the stroke and how to steer.
21. Practice times will increase as daylight increases up to 2 hours on Tues., Thurs. And 3 hours on Sat.
22. All drills will get longer with fewer rest periods and with shorter rest periods as we progress to the start of the first race.
23. I will be setting up racing crews by changing people in and out of the canoe to see how it performs.
24. I will try to get a skiff to tag along and film all paddlers in order to critique their stroke technique.
25. We will have on shore sessions at Spanish landing to demonstrate the stroke technique and film people to critique their technique

1. Stay focused. Make all calls:  Hut, Ho except during silent changes.  This shows you are part of the team and helps with timing.
1. Don’t talk while paddling
2. Talk during the breaks
3. Listen to your steersman and do what they ask.

1. Maintain a positive attitude always. Cheer each other on!

1. Be patient with each other. Everyone gets out of time or misses a stroke on occasion. Don’t jump all over the person. Give them a few strokes, please.
1. Don’t get angry and vent in the canoe.
2. Wait til you get back to shore and talk to me. 

1. Train where you race – the ocean!  Learn how to use the water to our advantage.
1. We will go out past the Degaussing Pylon every chance we get.
2. We want to paddle with as much wave action as we can get.

1. Eat and hydrate well. Wear water packs for long paddles. In hot weather, you must hydrate every 15 minutes. Do not wait until race day to try your water pack. Use it weekly.

1. Practice in boats you will race whenever possible.
1. We will take the UL out every practice.

1. The steersman is the captain of his or her canoe. (Review safety before going out.)
1. Stop the canoe at the launch pylon and make everyone call out their responsibility in the event of a huli.
2. Test the pumps by turning them on to make sure they work.
3. Steersman must know the water conditions before going out
1. Tidal flow
2. Wind condition
3. Wave height
4. Small craft advisory

1. Listen to the coach.

1. Attend every practice.
1. Be dedicated to your team and your crew.