Contents · 2018. 7. 26. · discusses the conflicting application and shall abstain from any voting. 4.2. Position Selection Criteria The DBACT Committee will consider the following

DBACT ACT Fire Guidelines-V2 - May 2018 2

Contents

1. Introduction .................................................................................................................................. 3

2. Definitions ..................................................................................................................................... 3

3. Season Overview ........................................................................................................................... 4

4. Appointment of Coaching and Management Team ...................................................................... 5

5. ACT Fire Representative Team Selection ...................................................................................... 6

6. Expectations of Selected Squad Members .................................................................................... 8

7. Training ......................................................................................................................................... 8

8. Camps ........................................................................................................................................... 8

9. Reporting ...................................................................................................................................... 9

10. Feedback from participants ........................................................................................................ 10

11. Uniforms ..................................................................................................................................... 10

12. Appendices .................................................................................................................................. 11


1. Introduction

These guidelines have been designed to outline the activities associated with establishing and managing the states representative dragon boat team, ACT Fire. We wish to acknowledge the ACT Fire Guidelines 2014 from which this has been developed and thank Sally Bromley - ACT Fire Head Coach 2015-18 and Ursula Tonkin ACT Fire Assistant Coach 2015-18 for their contribution to the development of the guidelines.

Whilst information contained in this document is based on years of experience and gathered knowledge, it is not intended to strictly prescribe future campaign activities, rather act as a support mechanism for the DBACT Committee, ACT Fire Coaching and Management team, paddlers, sweeps and drummers, to successfully navigate through the season to the State v State Day at the Australian National Dragon Boat Championships.

It is intended that these guidelines will be reviewed regularly and as necessary in order to maintain its currency to the sports changing conditions and developing community.

Feedback in relation to this document is welcomed at [email protected].

Thank you.

2. Definitions

Term Definition

AusDBF Australian Dragon Boat Federation

Competitive Season

From 1 September until the end of the last day of racing of the Australian National Dragon Boat Championships

DBACT Committee Dragon Boat ACT committee

EOI Expression of Interest

Participant Paddler, Sweep or Drummer

Selected A Paddler, Sweep or Drummer who has been selected for the Squad

Squad season From the first ACT Fire training session, through until the end of the State v State racing at the Australian National Dragon Boat Championships

Squad Participants selected to continue preparation for Australian National Dragon Boat Competition

mailto:[email protected]


3. Season Overview

Exact dates to be confirmed by the DBACT Committee each season.

Timeline Activity

Prior to season commencement Advertisement, selection and appointment of Head Coach, Assistant Coach(es) and Management Team completed

Prior to season commencement Head Coach, Assistant Coach(es) and Management Team Announced

Within first month of season Expressions of interest (EOI) sought from participants to nominate for selection

Within first month of season Invitations to training camps issued to participants who completed an EOI

>12 weeks before Competition Selection Camp and Squad selections

< 8 weeks before Competition Selection Camp 2 (if required)

Training session times will be agreed upon by the DBACT Committee and the State Head Coach prior to the start of the season

Weekly training sessions

Competition Australian Dragon Boat Championships

< 1 month following Competition Post-competition evaluation survey sent to Squad


4. Appointment of Coaching and Management Team

4.1. DBACT Committee Appoints Coaches and Managers

Prior to the start of the season, the DBACT Committee will seek nominations for the ACT Fire Head Coach, Divisional and/or Assistant Coaches, and Team Manager roles.

These roles will be filled for a period of up to 3 years initially, with an opportunity for extension which may be offered at the discretion of the DBACT Committee. Extensions will be considered following evaluation of the completed term, and where it is agreed that an ongoing arrangement would be beneficial to the development and success of the sport in the ACT.

Upon close of applications for these positions, the DBACT Committee will engage an independent recruitment specialist and together, consider each applicant based on the selection criteria below, combined with the prior performance of the applicants if relevant, and may request additional information from applicants.

The DBACT Committee will then appoint the ACT Fire Head Coach, Divisional or Assistant Coaches and Team Manager, that, as a team, it considers will be the best at:

1. building a positive and cohesive culture; 2. developing the squad; and 3. producing the best results at competition.

If the DBACT Committee assisted by the independent recruitment specialist, cannot reach an agreement, the DBACT President will be required to make the final decision.

If there are no suitable applications for a position, the DBACT Committee will determine an alternative appointment process.

The DBACT Committee is responsible for organising the public announcement of coaching appointments and for notifying unsuccessful candidates. Where possible, reasons for application failure should be provided for coaching development purposes.

Conflicts of Interest

Care will be taken to avoid potential, real or perceived conflict of interest, where possible.

The following relationships are examples of a conflict or potential conflict of interest:

A DBACT Committee member is applying for a one of the roles.

An applicant is an immediate family member, partner or current coach mentor.

The conflicted DBACT Committee member should not be present when the rest of the Committee discusses the conflicting application and shall abstain from any voting.

4.2. Position Selection Criteria

The DBACT Committee will consider the following selection criteria for the roles to be filled. Applicants must be able to demonstrate their qualifications, personal attributes and technical skills are complimentary to the developmental stage of the team/s nominated for:

ACT Fire Head Coach (1 position)

National Coaching Accreditation Scheme (NCAS) Level 1 or above

Current First Aid Certification

Working with Vulnerable Persons Check


Must demonstrate the ability to comply with AusDBF Member Protection Policy

Personal Attributes: high level communication, interpersonal, organisational, management and leadership skills

Technical Skills: Skill acquisition, team dynamics, strategic and tactical analysis, knowledge of coaching trends, ability to develop and drive state development aims & objectives

Availability: Must be able to commit to all Scheduled Camps, to State v State day at the Australian Dragon Boat Championships, and the majority of Squad training sessions

ACT Fire Divisional/Assistant Coaches (1 or multiple where required)

AusDBF Level 1 Coaching Accreditation or above

Current First Aid Certification

Current Working with Vulnerable Persons Check

Must demonstrate the ability to comply with DBACT Member Protection Policy

Personal Attributes: good communication, interpersonal, organisational, management and leadership skills

Technical Skills: Skill acquisition, team dynamics, strategic and tactical analysis

ACT Fire Team Manager (1 or multiple where required)

Current Working with Vulnerable Persons Check

Personal Attributes: communication, interpersonal, organisational, management, leadership, role modelling

Must demonstrate the ability to comply with DBACT Member Protection Policy.

5. ACT Fire Representative Team Selection

5.1. Calling for nominations

The DBACT Committee will seek nominations for representative team selections by:

sending a notice and links to an online EOI form to all ACT based clubs;

placement of a notice and links to the EOI form on the DBACT Website, Facebook page and other social media sites;

any other such method as approved by the DBACT Committee.

Notices will state the closing date, and applications received after that date will only be considered at the discretion of the Head Coach.

5.2. Participant Selection Requirements

Participants must be of the correct age to be considered for a division. Please refer to section CR 2.2 Racing Age Divisions, of the AusDBF Competition Regulations and Rules of Racing Ed 6.

Participants must be members of DBACT and must have registered prior to 1st January in the given year of competition.

Participants must hold a current membership within a recognised DBACT club.

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Participants must attend and participate fully in the selection camp, unless a medical reason prevents them from doing so. In the event that a participant is unable to participate, or can only participate in part of the camp, a valid medical certificate must be presented to the Head Coach prior to the Camp.

Participants who have not attended the Selection Camp and have provided a letter/medical certificate stating a valid reason for non-attendance, may be placed on a provisional list for assessment at subsequent training sessions. It is at the discretion of the Head Coach whether the participant is placed on this list, and whether the participant is added to the train-on squad.

Participants who have recently moved to the ACT from interstate may be added to the squad after initial selections, but prior to final selections, at the discretion of the Head Coach.

5.3. Selection Criteria and Testing

5.3.1. Structure

The structure of the selection process, including the nature of the testing, when, where, length of sessions, number of sessions, will be determined by the Head Coach in consultation with the Divisional/Assistant Coaches.

The Head Coach will ensure:

the physical safety of the participants is the number one priority;

testing procedures are age-appropriate;

tests are simple so that learning effect is minimised; and

qualified professionals are present during tests which require these personnel.

5.3.2. Selection testing protocols

Selection testing will include as a minimum the following elements:

1) Technical Dragon Boat Skills

Participant’s ability to assimilate technical changes and modify technique to fit participants around them

Participant’s ability to paddle efficiently at different stroke rates

2) Fitness Testing

Participant’s strength to weight ratio of upper body pressing and pulling, and leg strength

Participant’s whole-body power to weight ratio

Participant’s aerobic fitness

3) Attitude

Participant’s positive attitude towards team and training

Participant’s treatment of team members and officials

Participant’s attendance and enthusiasm during team activities


5.3.3. Selection Process

The composition of the Squad will be determined by the appointed coaching team following the completion of the Selection Camp.

In making Squad selections, the coaching team will:

act with integrity, fairness and non-bias

ensure all selection materials, discussions and meetings remain confidential

select the best possible team to represent the ACT at competition.

Only participants who are deemed to have the ability and maturity to compete at this level will be selected.

Where possible, the assessment of selection testing results will be conducted by a minimum of three coaches, acting as a panel.

Once selections are finalised, all participants who attended selections will be notified of the selection results by the Head Coach by email. Participants who have been unsuccessful in their selection for the Squad will be notified 24 hours before those who have been successful.

5.4. Selection Appeals

An appeal against a selection outcome may be made to the DBACT Committee.

6. Expectations of Selected Squad Members

It is expected that all selected squad members will:

adhere to DBACT policies and guidelines

treat coaches, team managers and teammates with respect

attend all training sessions that they reasonably can

be on time and organised for training sessions

attend a second camp if required

attend team events outside of regular training, if required

attend State v State racing at Competition

7. Training

The Head Coach will be responsible for implementing a squad training schedule.

Failure of a Squad member to follow the nominated training schedule or to meet the expectations of

squad members in Section 6 above, will result in the coaching team reviewing the suitability of the

participant as a member of the squad.

8. Camps

8.1. Selection camp

The Selection Camp shall be primarily organised by the head coach with tasks delegated to assistant/divisional coaches. Two weeks prior to the Selection Camp, a request for volunteers will be drafted by the head coach and sent to DBACT for communication to clubs via email and social media.


Three days prior to the camp, the head coach will email participants information about the Camp. Junior paddlers will also be sent paperwork for their parent’s signature to bring to the camp (PAR-Q, Waiver, Media release, Health problems questionnaire). The head coach is responsible for organising the following:

Camp costing – report supplied to DBACT prior to the camp to confirm costs and seek approval for expenditure

Camp schedule – design and print separate copies for coaches/volunteers and athletes

Facility bookings, for example:

- ACTAS

- AIS Sports Camps

- Canberra Southern Cross Yacht Club Boat Shed

Supervision – organising appropriately qualified personnel to conduct physical testing

Volunteers – organising the list of volunteers and delegating roles

Equipment – sourcing equipment required for testing, including cameras for technique assessment

Data sheets – designing and printing data sheets to record testing scores/on-water observations

Sign in sheets and associated paperwork:

- Camp registration and release of liability

- Pre-exercise screen (PAR-Q)

- Media release

- Health Problems Questionnaire

- Uniform order sheet

The head coach is responsible for the smooth running of the Selection Camp to allow assistant/divisional coaches to make observations on the Participants. Juniors who do not complete and bring the required paperwork will not be able to participate in the camp. Participants over 18 years whose EOI is not on record may be added to the camp at the discretion of the head coach.

8.2. Bench marking or additional selection camp

The coaching team may organise a second camp for bench marking, selecting new paddlers, or to assist in determining final crew configurations. The head coach is responsible for attaining Committee approval for any expenditure and for organising the camp, as stated for the selection camp in Section 8.1.

9. Reporting

The ACT Fire Head Coach is required, in consultation with assistant/divisional coaches, to prepare the

following reports each season:

Post-camp reports for the DBACT Committee covering, where applicable: an overview of the camp,

participant performance, what worked well, what didn’t work as expected, lessons learned,

recommendations for future camps and a summary of expenditure.

Post-competition report for the DBACT Committee covering, where applicable: an overview of the

squad season, squad performance, what worked well, what didn’t work as expected, lessons learned,

recommendations for future campaigns and a summary of expenditure.


Post-season collation and brief report of Health Problems Questionnaire information, including

comparisons to past seasons squad demographics and injury/illness data.

The ACT Fire Team Manager is required to prepare a Post-Season Report, to be provided to the DBACT

Committee following the State v State Competition. This report should include: communication and

engagement with the Coaching Team, DBACT Committee and the uniform supplier, lessons learned and

successes in the administrative and organisational tasks, as well as any process improvement

opportunities for future campaigns.

10. Feedback from participants

Following the conclusion of competition, the DBACT Committee is responsible for sending all squad

members a request for feedback on their ACT Fire experience. All feedback is to be provided

anonymously. This feedback is to be considered by the DBACT Committee in shaping future campaigns,

and a summary of the feedback is to be provided to the coaching team for coaching development

purposes.

11. Uniforms

All new participants will be given free of charge the following items:

Cap Polo Shirt Tracksuit Jacket

Race Top

Head/Divisional Coach 1 1* 1*

Assistant Coach 1 1* 1

Participant (paddler, sweep, drummer) 1

Manager/ Administrator 1*

*with appropriate title attached

Coaches, Managers and participants who have been part of previous ACT Fire campaigns and already

own uniforms with the current design will not be offered the above items free of charge.


12. Appendices

1. ACT Fire Coach / Manager Nomination Form (TEMPLATE)

2. ACT Fire Participant Nomination Form (TEMPLATE)

3. Media Release Form

4. ACT Fire Registration/Waiver

5. Health problems questionnaire

6. Attendance Report

7. Selection Camp Information – 3 days out from camp

8. 2017 ACT Fire Selection Q & A - 2017

9. Overview of the principles behind the physical tests

10. 2017 ACT Fire Feedback Form

ACT Fire Guidelines V2 – 2018 - Appendix 1

NOMINATION FORM – ACT Fire Coach / Manager

NAME OF NOMINEE:

CLUB:

EMAIL ADDRESS:

PH / MOBILE NUMBER:

POSITION APPLIED FOR: (Please circle)

Head Coach Team Manager

Divisional Coach (please specify):

Juniors (U18): Boys / Girls Senior A (Masters): Men / Women

Youth (U24): Boys / Girls Senior B (Grand Masters): Men / Women

Premiers: Men / Women Senior C (Great Grand Masters): Men / Women

CURRENT COACHING QUALIFICATIONS: (Tick appropriate Level)

Level O …… Level 1 …… Level 2…… Other ……………….

PRIOR COACHING EXPERIENCE:

MANAGERIAL EXPERIENCE:

CURRENT: FIRST AID / SPORTS MEDICINE QUALIFICATIONS / RLS / Other?

Please state:

PROVIDER; (e.g. St John’s) LEVEL:

POLICE CHECK: Yes / No

WORKING WITH VUNERABLE PEOPLE CARD NUMBER………………………………

PERSONAL APPRAISAL RE – SUITABILITY FOR POSITION: (Please attach)


NOMINATION FORM – ACT Fire Selections

NAME: DATE:

GENDER: DBACT NO:

DOB: CLUB:

EMAIL: CURRENT CLUB COACH:

PHONE: YEARS PADDLING:

POSITION NOMINATING FOR: (paddler/sweep/drummer)

Give a brief description of your dragon boating career to date:

What are your dragon boating goals?

List any relevant qualifications


MEDIA RELEASE FORM

Date:

By signing this release form, I authorise Dragon Boat ACT to use the following personal information: (1) My picture–including photographic, motion picture, and electronic (video) images. (2) My voice–including sound and video recordings. I hereby grant to Dragon Boat ACT, its subsidiaries, licensees, successors and assigns, the right to use, publish, and reproduce, for all purposes, my name, pictures of me in film or electronic (video) form, sound and video recordings of my voice, and printed and electronic copy of the information described in sections (1) and (2) above in any and all media including, without limitation, cable and broadcast television and the internet, and for exhibition, distribution, promotion, advertising, sale, press conferences, meetings, hearings, educational conferences and in brochures and other print media. This permission extends to all languages, media, formats and markets now known or hereafter devised. This permission shall continue forever unless I revoke the permission in writing.

I further grant Dragon Boat ACT all right, title, and interest that I may have in all finished pictures, negatives, reproductions, and copies of the original print, and further grant Dragon Boat ACT the right to give, sell, transfer, and exhibit the print in copies or facsimiles thereof, for marketing, communications, or advertising purposes, as it deems fit. I hereby waive the right to receive any payment for signing this release and waive the right to receive any payment for Dragon Boat ACT’s use of any of the material described above for any of the purposes authorised by this release. I also waive any right to inspect or approve finished photographs, audio, video, multimedia, or advertising recordings and copy or printed matter or computer generated scanned image and other electronic media that may be used in conjunction there with or to approve the eventual use that it might be applied. I acknowledge that I have read the foregoing and I fully understand the contents.

Print Name: Signature:

____________________________________ ______________________________________

____________________________________ ______________________________________

____________________________________ ______________________________________

____________________________________ ______________________________________

____________________________________ ______________________________________

____________________________________ ______________________________________

____________________________________ ______________________________________

____________________________________ ______________________________________

____________________________________ ______________________________________

____________________________________ ______________________________________

____________________________________ ______________________________________

____________________________________ ______________________________________

____________________________________ ______________________________________

____________________________________ ______________________________________

____________________________________ ______________________________________

____________________________________ ______________________________________


ACT FIRE REGISTRATION/WAIVER

Name of Participant (First and Last): ____________________________________________________________

Home Phone: __________________________ Mobile Phone: _______________________________________

Emergency Contact Name: __________________________ Phone: __________________________________

INFORMED CONSENT FOR EXERCISE PARTICIPATION

I desire to engage voluntarily in selection camp given by Dragon Boat ACT and head coach (INSERT NAME) at Lotus Bay and/or the Australian Institute of Sport. I understand that the activities are designed to test my physical fitness and my character. I understand that I am responsible for monitoring my own condition throughout the selection camp and should any unusual symptoms occur, I will cease my participation and inform the coach of the symptoms. In signing this consent form, I affirm that I have read, accept and understand this form in its entirety and that I understand the nature of exercise. I know that there may be risks associated with this selection camp and willingly accept those possibilities. I know that it is my responsibility to ensure my own safety. I take full responsibility for my own health and safety in participating in fitness activities and to the extent I deem advisable, will consult a physician before participating in any of the activities if I believe there is any reason to do so. I agree to pay all reasonable costs of participating in the selection camp, including any medical costs I incur.

AGREEMENT AND WAIVER / RELEASE OF LIABILITY

In consideration for being allowed to participate in this activity, which I do freely and voluntarily for my own personal benefit, I hereby take action for myself, my executors, administrators, heirs, next of kin, successors and assigns to:

1. Waive, release and discharge from any and all liability to Dragon Boat ACT, their elected and appointed officials, employees, students, contractors, agents, and volunteers for my death, disability, personal injury, property damage, or property theft, or actions of any kind which may hereafter accrue to me.

2. Indemnify and hold harmless Dragon Boat ACT, their elected and appointed officials, employees, students, contractors, agents, and volunteers, from any and all liabilities or claims made by other individuals or entities as a result of or relating to my participation in this activity.

Therefore, intending to be bound and as a condition of being allowed to participate in the selection camp, I have freely signed this waiver on the date indicated.

Participant Signature: _______________________________________ Date: ___________________________

Parent/Guardian Name (required if under 18 years old): ____________________________________________

Parent/Guardian Signature (required if under 18 years old): _________________________________________


HEALTH PROBLEMS QUESTIONNAIRE

Name: _____________________________________

This questionnaire relates to health problems you have experienced in the last 4 weeks. Please answer all questions regardless of whether you have experienced health problems during this time. Select the answer that is most appropriate for you; if you are unsure, please give an answer as best you can. Question 1 (tick one box) In the last 4 weeks, have you had any difficulties participating in normal training and competition due to injury, illness or other health problems? 1- Full participation without health problems 2- Full participation, but with injury/illness 3- Reduced participation due to injury/illness 4- Cannot participate due to injury/illness Question 2 (tick one box) In the last 4 weeks, to what extent have you reduced your training or competition volume due to injury, illness or other health problems? 1- No reduction 2- To a minor extent 3- To a moderate extent 4- To a major extent 5- Cannot participate at all Question 3 (tick one box) In the last 4 weeks, to what extent has injury, illness or other health problems affected your on-water performance? 1- No effect 2- To a minor extent 3- To a moderate extent 4- To a major extent 5- Cannot participate at all Question 4 (tick one box) In the last 4 weeks, to what extent have you experienced symptoms/health complaints? 1- No symptoms/health complaints 2- To a mild extent 3- To a moderate extent 4- To a severe extent If you have ticked options 2,3,4 or 5 in any of the four questions, please complete part 2 for each injury/illness that you have experienced. Please answer as best you can and as honestly as you can.

Question 5 (Tick one answer) Please indicate what type of symptoms/health complaint you have experienced in the last 10 weeks. Illness (go to question 5a) Injury (go to question 5c)


IF YOU TICKED ILLNESS

IF YOU TICKED INJURY

Question 5a (Tick all that apply) Question 5c (Tick one answer)

Please indicate the main symptoms of the illness. Please indicate the location of the injury.

Chills Head Fever Neck Feeling ill Shoulder Pain Upper arm Swelling Elbow Forearm Question 5b (Tick one answer) Wrist and hand Please indicate the location of the illness. Chest General body Trunk and abdomen Glands Thoracic spine (upper/mid back) Head & Neck Lumbar spine (lower back) Chest Pelvis and buttock Trunk and abdomen Hip and groin Thoracic spine (upper/mid back) Thigh Lumbar spine (lower back) Knee Pelvis and buttock Lower leg Hip and groin Ankle Foot

Question 6 When did this injury/illness occur? During dragon boat on water training During dragon boat racing During my own gym session During another training session (please describe) ______________________________________________________________________________________ ______________________________________________________________________________________ Question 7 How many training/competition sessions did you miss because of this injury/illness? ___________________days Question 8 How many training/competition sessions did you have to adjust to work around this injury/illness? ___________________days Question 9 How frequently have you experienced this particular injury/illness? Just once Multiple times (please give a rough estimate of the number of times) _____________________


Question 10 Have you seen any medical professional about this injury/illness? Yes No (go to question 10a) Question 10a Why have you been unable to see a medical professional about this injury/illness? I don’t feel I need to I have no available time The professional had no available time The professional had times that I couldn’t make I couldn’t afford the appointment Other _________________________________________________________________________ _________________________________________________________________________________ If you have had other health problems in the last 4 weeks, please record them on a new sheet. Thanks for your time and your involvement in this research. It will help ACT dragon boat paddlers prevent injury and illness, train longer and race faster. You’re awesome!


ATTENDANCE REPORT

ACT FIRE ATTENDANCE REPORT DATE

Coach Training Days CAMPS

name email #1 #2 #3 #4 #5 #6 #7 1 2

ACT Fire Guidelines V2 – 2018 – Appendix 7

SELECTION CAMP INFORMATION 3 DAYS OUT FROM CAMP - adjust letterhead to either coach or development @dbact.com.au



ACT Fire: Selection Q & A - 2017

Why do we have a selection camp? Dragon boat paddling is a strength-power sport, meaning that we need to be able to work against the high resistance of water in order to move our boat fast. We will be testing both strength and power off-water as there are no direct on-water measures available. We will also be filming technique to look at stroke style and compatibility. Why do we do off water testing? The off-water tests we chose are the bench press, bench pull, arm crank and beep test. We chose these because they are easy to learn and safe to perform. These fitness tests were used last season and there were no reports of juniors being injured. The 3RM bench press and bench pull test whole body strength, the arm crank test gives an indication of upper body power, and the beep test gives indication of aerobic fitness. These tests align with the Australian Strength and Conditioning Associations (ASCA) Position Statement on Youth Resistance Training (13-18 years old) (available online). For information on the principles behind each test please see the end of this document.

How does the ACT coaching team perform selections? There are three components of ACT Fire selection:

1. On-water filming 2. Physical fitness testing 3. Attitude

What does on-water filming involve? The first part to ACT Fire selections is the on-water filming component. Participants will be split into equal crews and perform multiple 500m races, with 3-5 minutes rest between races. A speed boat will track alongside to film the races. If coaches have any concerns about injury they will ask that paddler to stop and rest.

What are the physical fitness testing exercises? The second part to ACT Fire selection is physical fitness testing. The following tests have been selected to provide the coaching team with information about a junior’s upper body strength, upper body power and aerobic fitness:

Bench Press – 3 Repetition Maximum (3RM)

- Lying supine on a bench, using a free-weight barbell

Bench Pull – 3 Repetition Maximum (3RM)

- Lying prone on a bench, using a free-weight barbell

Back Squat – 3 Repetition Maximum (3RM)

- Squatting to 90-degree knee bend to a box, using a free-weight barbell across the back of the shoulders

Modified Wingate power test – A single effort for 30 seconds

- Sitting on a chair, pedalling an arm crank ergometer with hands

Beep test

- 20m shuttle run on an indoor basketball court

Each test is explained and demonstrated by qualified strength and conditioning coaches, after a group warm up, prior to starting the testing session. A coach with testing experience and minimum Level 1 ASCA accreditation will be present at the testing session to oversee technique and progressions, and two additional volunteers will be at each station to spot the tests.

The way the tests will be run are as follows:

1. Team does a general warm up 2. Team is brought over to each station and the ASCA coach explains the key points of the lift.

How do we progressions 3RM test loads? • If a participant has performed the tests before or regularly trains the exercises, they can self-select their starting

weight. If the coach has concerns that the weight is too heavy, they will start them on a lower weight.


• If a participant has not performed the test before, they are first given a broomstick to practice the motion, and then a light barbell (7.5-10kg).

• A coach and minimum of two spotters are always present to supervise the lifts, and if the coach determines that, due to instability, it is unsafe for the participant to continue, they will stop the test.

• Each time a set of three repetitions is successfully performed with good technique, the participant can choose to add weight to their bar under the guidance of the supervising coach.

• Participants lift in groups, and therefore have periods of rest in between their lifts.

What is the Modified Wingate power test? Each participant has the machine set up specifically for them by supervising coaches/volunteers. Coaches/volunteers provide verbal encouragement throughout the 30 second effort and record the power reading every 5 seconds to gain an understanding about the maximum and minimum power that a participant can produce.

What is the beep test? This test is performed on a flat court or field under the supervision of coaches. The guidelines to the test will be explained prior to the test. If any running technique becomes an injury concern, coaches will flag the participant to stop the test.

General information about physical testing Body weight, strength, power and aerobic fitness will all be taken into consideration during ACT Fire trials and final crew selection for competition. Sweeps and drummers are invited to do the fitness tests alongside their paddling peers, however this is optional. Juniors will have the option to practice the ½ back squat with light weights at the selection camp, but his test is not included as part of their selections.

The protocol for the above tests will be explained at ACT Fire trials before each session commences. The testing will be performed in an appropriately equipped gym.

Participants should not be concerned if they have not seen or done these tests before, as ample time will be allocated to practicing them and learning the technique at the trials. Videos are on the ACT Fire page of the DBACT website for the 3RM tests if participants would like to practice them before trials.

If participants have a pre-existing injury or physical limitation, the coaching team will work with them to determine safe test variations; however, it should be noted that ACT representation requires participants to be healthy and injury free to maximise the contribution to the team. If a participant has a significant impediment that prevents them from doing one or more of these tests, the coaching team may recommend an injury rehab plan and that they trial the following season.

The selection process: 1. Firstly, the coaching team watches all paddling footage and writes notes on each paddler. This is done without

discussing the paddler so that each coach forms a separate opinion.

2. We then transcribe the physical testing scores into a spreadsheet, so that they can be converted to a score that takes body mass into account (kg lifted / kg bodyweight, expressed as a percentage). We then rank everyone from highest % to lowest % in each of the physical tests: bench press, bench pull, back squat tests, max power, fatigue index (max power – min power) and beep test.

3. We compare our notes from the video footage to the physical testing scores and discuss the results. In discussing results, we consider both the objective measures (physical testing scores) and subjective measures (stroke style, performance and attitude in/out of the boat) together to make selections.

The fundamental aim of the selection process is to get answers to the following questions: 1. Does this participant have the strength, power and physical capability (in terms of being able to move not restricted

by injury or mobility) we believe will allow them to handle the intensity and duration we are planning for state training?

2. Where does this participant sit in relation to their peers (age or gender groups)?


4. Will this participant contribute in a positive way to team culture, both on and off the water?

5. Does this participant have a stroke style that is compatible with those around them?

6. Will this participant’s stroke style require more coaching than we are able to give in state training to be able to fit with the team?

7. Is this participant flexible in where they can be placed in the boat?


Overview of the principles behind the tests

This is a brief overview of why the testing protocol has been chosen and what information it provides the coaching team.

The principles behind the tests are based on Newton’s second law of motion (Force = Mass x Acceleration). We need to apply Force to the water to increase the boat speed.

Force = Mass x Acceleration Force is what we apply to the water with our paddles, Mass is the mass of the paddle, Acceleration is how fast we apply the Force to the water (how quickly move the water).

When we feel pressure on our blades, this is the Force we’re applying. As we move through our strokes we keep applying Force to the paddle, and our stroke is a certain Distance. The combination of applying force over a certain distance is termed Work.

Work = Force x Distance Whilst in the boat, when we say you need to “work hard”, we mean you need to grip the water to apply Force and you need a long stroke to get good Distance per stroke. But wait... we haven’t talked about Power yet??

Power = Work / Time To improve Power, we increase the Work we do and shorten the Time we do the Work over. If we take longer to do a stroke, the Time is higher, meaning the Power is lower. For example, if we want a better race time each person could do any, or all, of the following:

• Get a heavier paddle (the trade-off with the increase in work the shoulder muscles would have to do to return the paddle to the catch may not be worth it)

• Grip the water more (increase the acceleration of the catch and keep pressure throughout the stroke)

• Increase the stoke length (reach further forward)

• Decrease the time it takes to do each stroke (often there is a trade-off with length and stroke rate, so it’s important to find the balance with the crews we have)

Everything in the above list will increase Power, and to build the best crews we need to test the different elements which underpin power.

How does this relate to our physical testing?

Strength tests The bench press and bench pull test strength, which is determined as our ability to exert Force against a barbell. Remember that Force = Mass x Acceleration, so we increase the Mass (kg weights) on the bar to determine the Force each of us can exert. As we can’t test acceleration without expensive pieces of kit, we increase the load on the barbell until acceleration goes down to zero (i.e. you can’t finish the third rep).


Power tests The arm crank test uses a set resistance (selected on the machine) and a set distance (the circumference of the circle of the crank handles), meaning that the Work is constant for everyone. The only difference we can make is how quickly we complete this

Work. The longer we take to move the crank one rotation, the higher the Time, and the lower the Power. We take a direct measure of Power (in Watts) every 5 seconds to understand the max power we can do and how it changes throughout a 30 second period.

Aerobic tests The beep test is a valid, reliable, economical and time efficient test which gives an indication of our peak Oxygen consumption (VO₂ peak) during this particular test.

The measure VO₂ peak should not be confused with VO₂ max. Put simply, VO₂ peak refers to the highest value of VO₂ (oxygen consumption) attained on a particular exercise test. Different tests illicit different measures of VO₂peak. You could do five different tests and get five different measurements of VO₂peak. In contrast, VO₂max refers to the highest value of VO₂ (oxygen consumption) that is deemed possible by an individual, regardless of the mode of test. VO₂ max tests are typically performed on a treadmill or bike and can take more than 20 minutes per person. The participant can fall off the equipment due to sheer exhaustion. Hence, we use the safer, more time-efficient method of getting an indication of VO₂peak via the beep test.

We compare scores in the beep test, keeping in mind that it’s only an indication of aerobic capacity, not a direct measure. Unfortunately, the beep test is currently our best option, as we don’t have the equipment or time to perform these graded exercise tests on rowing ergometers, when one person uses one rower and the test can last 10-20 minutes per person. During selections we keep in mind that we are paddlers, not runners, therefore the beep test is mainly used to compare us to our peers (gender/age), rather than to tell us how ‘fit’ a paddler is.

Questions? This document was prepared by Dr. Sal Bromley, ACT Fire head coach during 2016-2018 seasons

([email protected]). Sally has a PhD in injury and illness prevention with the Australian Institute of

Sport, holds a Masters in Strength and Conditioning, and is a Level 2 Australian Strength and Conditioning Association (ASCA) coach.

mailto:([email protected]


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Contents · 2018. 7. 26. · discusses the conflicting application and shall abstain from any voting. 4.2. Position Selection Criteria The DBACT Committee will consider the following

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