activity cards - British Canoeing

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ACTIVITY CARDS

www.britishcanoeing.org.uk

INTRODUCTION These activity cards have been designed to assist trained U Canoe Wired Activators to deliver a range of activities to participants taking part in U Canoe Wired sessions. The activities in this resource use the on board monitor to help introduce participants to the paddling stroke and will also help develop technique and fitness over a period of time. The activities have been divided into 3 different categories.

Team Challenges Skill Challenges Fitness Challenges The list of activities in this resource is by no means exhaustive and Activators and participants should try and come up with their own activities to enable them to #canoeyourway. If you do develop your own activities please tell us about them with photos and videos where possible, on our Facebook page www.facebook.com/UCanoe U Canoe Wired sessions should be relaxed, participant led and most importantly fun. They are the perfect first step to getting on the water. If you want to find out more information about canoeing opportunities in your area visit the British Canoeing website at www.britishcanoeing.org.uk

www.britishcanoeing.org.uk

SET UP

SAFETY

Programme the monitor to display (500m) distance. Make sure team mates are standing at least 2m back from the machine when a participant is paddling.

1

2

Split the group into two teams

Participants can swap as often as required

The team race is over a distance of 500m

Work as a team to decide the best strategy

Each participant must paddle at least once

3

4

To swap, two team mates hold each end of the paddle whilst another team mate becomes the paddler Another team mate can adjust the footrest if needed

The activity continues until 500m is completed This distance can be made longer or shorter depending on the age and ability of the participants. Remember - they can decide!

Give the teams 2 minutes before the start of the race to discuss the fastest way to do the change over. This could also be done as a team race over longer or shorter distances.

www.britishcanoeing.org.uk

SET UP Set the monitor to display metres NOTE: when using the Weba Kayak allow an extra 3 strokes at the start to calibrate the machine.

1 Decide on the number of strokes each paddler is allowed i.e.10 strokes (a stroke is a pull on one side)

2 Each paddler must get as far as they can with the set number of strokes

3 The paddler who can get the furthest is the winner!

How can participants change their stroke rate or stroke length to improve their score?

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SET UP Set the monitor to 200m

1 This activity requires two machines The race is over 200m (change as necessary)

2 The aim of the game is to catch the paddler who is given a head start

3

4

Paddler 1 is given a 5 second head start. Paddler 2 must catch them before they reach 200m (or set distance)

You can vary the time gap between the two paddlers Let paddlers ‘gamble’ on how big a time gap to leave!

www.britishcanoeing.org.uk

SET UP Set the monitor to 10 seconds

1 Decide on a time the participants are allowed on the machine e.g. 10 seconds and input the time onto the monitor

2 Each participant has to paddle as far as they can within the designated time

3 Record the scores on a chart and see who comes out top!

Don’t forget to upload your times onto Facebook and find out how far other people have gone!

www.britishcanoeing.org.uk

SET UP Set the monitor to show stroke length centimetres (CM). NOTE: this activity is only available on Weba Kayak.

1 The centimetres (CM) display shows how long each of your strokes are on the left and right hand side

2 The aim of the game is to get each number the same. SNAP!

3 You could do this as a team event Each member must get a SNAP before changing over First team to all get SNAP wins

Which side are you paddling harder on? Practice keeping your strokes as even as possible and develop your technique over a number of sessions.

www.britishcanoeing.org.uk

SET UP Set the monitor to 10 seconds NOTE: full workout summary only available on Weba Kayak.

1 Paddle as hard and as fast as you can for 10 seconds

2 Use the workout stats to compare your highest

3 How does it compare to your previous best or your friends’ scores?

• Power • Force •Average Speed

You could increase the amount of time you paddle for. How do your scores change when you increase the time?

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SET UP Set the monitor to show stroke rate. This is a great warm up activity for participants

1 Can you increase your stroke rate every 10 seconds? What stroke rate can you reach? Participants must keep their stroke rate above the designated number

2 Time 0 – 10 sec 10 – 20 sec 20 – 30 sec 30 – 40 sec 40 – 50 sec 50 – 60 sec 1:00 – 1:10 min 1:10 – 1:20 min

Stroke Rate 60+ 70+ 80+ 90+ 100+ 110+ 120+ 130+

If participants manage to get to the end, see if they can go back down again without stopping!

www.britishcanoeing.org.uk

SET UP Set the monitor to show Force Graphs. NOTE: this activity is only available on Weba Kayak.

1

2

Can you get your force graphs to match?

Look at the percentages on the graph

How do the force graphs compare to the examples in box 3?

Try and keep your percentages at 50/50

3 0:00:23 F1(N)

0

53

0.5S

122

49% 51%

1S

0

F2(N)

0.5S

55

1S

What do the graphs tell you about your strokes?

www.britishcanoeing.org.uk

SET UP Set the monitor to display Watts.

1 Each participant has 10 seconds to achieve their highest Watts output

2

3

4

Record each participant‘s score

Why not try and have a Watt off!?

Can they beat their highest score?

Set each other a Watt challenge. Raise the target Wattage each round and eliminate participants as you progress

How long can you sustain 100 Watts? Players have 5 seconds to reach 100W How long can you keep it there?

www.britishcanoeing.org.uk

SET UP Set the monitor to the required race distance

1 Decide on the distance you would like to race

2 Try setting up a competition to see who is the fastest over a certain distance

3 Are you better at shorter distances (sprint) or longer distances (marathon)?

Don’t forget to upload your times onto Facebook and find out how far other people have gone!

www.britishcanoeing.org.uk

SET UP

SAFETY

Use the monitor to display the metres covered.

1 Split the group up into 2 teams Decide on a distance each participant must complete (same distance for all)

2 Each paddler must complete their set distance and then perform a portage (get off the ergo and do a task). This could be a piggy-back, sit ups, press ups etc

Make sure team mates are standing at least 2m back from the machine when a participant is paddling.

3

4

Once the portage is complete the participant tags the next player to complete their distance

Be creative with the portage. Think about balance, fitness, strength and co-ordination type tasks.

When a paddler finishes their required distance they must hold up the paddle and wait for two team mates to take it off them before they get off the machine. The next paddler can then sit on and get ready to paddle (remember, wait to be tagged).

www.britishcanoeing.org.uk

SET UP Set the monitor to the time or distance you would like to paddle.

45kg/98lbs/ 7 stone

57kg/126lbs/ 9 stone

70kg/154lbs/ 11 stone

82.5kg/182lbs 13 stone

95kg/210lbs/ 15 stone

1 min

4 calories

5 calories

6 calories

7 calories

8 calories

5 mins

19 calories

25 calories

30 calories

37 calories

43 calories

10 mins

39 calories

50 calories

61 calories

74 calories

84 calories

20 mins

78 calories

100 calories

122 calories

148 calories

168 calories

30 mins

117 calories

150 calories

183 calories

222 calories

250 calories

1 hour

233 calories

300 calories

366 calories

444 calories

500 calories

TIME

Note: All calories are estimated and are calculated on moderate exertion. Calories burned will change depending on how hard you are working. Source: www.self.com

www.britishcanoeing.org.uk

SET UP Set the Monitors to show meters

1 Decide on the distance that each team has to achieve

2 Cover up the monitors so that the participants can’t see the screen

3

4

Each participant must go on the machine at least once

The teams shout “STOP” when they think they have reached their set distance. Record their distance and see who was closest!

www.britishcanoeing.org.uk

WE WANT TO HEAR FROM YOU Tell us about your U Canoe experience! If you’ve taken part in sessions then we would love to hear from you. Tell us where your session took place, the activities you took part in and anything else about your experience. If you and your friends have got some activities which you love to play and aren’t featured in this resource then we would like to hear about them. Give us a short description via Twitter #canoeyourway or post on our Facebook site. Don’t forget to follow U Canoe on Twitter and keep up to date with news and events. Like U Canoe Wired? Ask your Activator about what you can do next through U Canoe Unleashed, Go Canoeing and other ways to continue to participate in canoeing. British Canoeing National Water Sports Centre Adbolton Lane Holme Pierrepont Nottingham NG12 2LU Tel: 0845 370 9500 Fax: 0854 370 9501

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@u_canoe

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www.britishcanoeing.org.uk