Canoe lesson plan

Balancing and brace technique

Part of the lesson Content Dosage Work formations and Observation

and duration methodical indications
1. Organization of the - The assembly, alignment
students (3 min) - Check the equipment and health
- Announcing the lesson themes
2. Preparation of the -Easy running 1’
body for effort (8 -Running with ankle play 1’
min) -Run with your knees up 1’
-Running with the legs swinging backwards 1’
-Run with the legs swinging forward 1’
-Running with a high step 1’
-Normal walk 15”
-Accelerated running 30”
-Walk with breathing movements 30”
-Waiting in cadence (entry in the gymnastics column) 30”
3.Selective influence I. 1 raising the arms forward upwards 4x8

of the 2. lowering the arms forward and down

musculoskeletal 3. raise your arms up the side
system (9 min) 4. lowering the arms through the lower side
II. Standing apart, hands on hips
1-2 twisting the trunk to the left, arching 4x8

3-4 twisting the torso to the right, arching

5-6 bending the torso forward, arching
7-8 trunk extension, arching
III. Standing apart with your hands on your hips
1-2 bending the head forward, arching
3-4 head extension, arching
4x8
5-6 bending the head to the left
7-8 bending the head to the right
IV. On your knees sitting on your heels
1. twisting the torso to the left with the arms raised
sideways
2. arching
4x8
3-4 the same movement to the right
5-8 idem
V. Standing apart with his hands on his hips
1-4 trunks to the left
5-8 trunks to the right
VI. Stand
4x8
1-2 bend to the right with the arms raised sideways
3-4 return
5-8 the same movement to the left
4x8
 VII. Stand
1-2 jump with the legs apart and clapping up 3-4 jump
with the approach
legs and clapping on the thighs 4x8
5-8 idem
VIII. Stand
1-4 lifting on tops with lifting
arms up, with inspiration
5-8 inspirations return with expiration 5x8

Exercises for balance Pink flamingo: standing, straight, look into the distance. 1’/leg First time holding the
without the boat Raise one leg forward, horizontally if possible. Perform position with eyes open,
(9min) the same exercise with the other leg. then with yes closed for
Kick kick: firmly fixed on the left foot, hit in front with 25”.
the other foot, empty, then back, without placing the foot 30 kicks/leg
on the ground between the two kicks. Perform back and
forward, then change legs.
Obstacle: Place a something on the ground to make an 30x/leg
obstacle. Gently lift one leg, then gain momentum to
overcome this makeshift obstacle. Raise your leg again
and try to get over the obstacle. Change your leg.
Reverse direction: Standing upright, raise your left arm 1’/leg
and right leg at the same time, which should be well
 extended.
The tree pose 30”/leg
Deadlifts 30x/leg
Canoe balancing 1. Staying close to the shore to feel the balance of the
15’ boat by doing sweep strokes.
2. Moving away from the ponton when we feel
comfortable.
3. Paddle tennis in canoe:
 Sitting in the canoe, with a rocket in our skillful hand, 25x The exercise
students have to hit the ball that is being thrown from with the
a person that’s on the shore. paddle can be
 Sitting in the canoe, on one knee, students have to 30”/knee done with
maintain the balance. another
 Sitting in the canoe, on one knee, students have to hit 25x/knee person that is
the ball that is being thrown from a person that’s on in the water
the shore. too.

 The points 1 and 3 can be done with the canoe paddle 25x/knee

too. The upper

 One paddler gets in the three-point kneeling position. body should

 Partner moves from a kneeling to a standing position; Arms may be spread for remain
balance.
holding gunwales may assist balance while standing vertical over
People in the standing
up. the center of
position look at a fixed
gravity while
  Once standing, feet should be spread apart and in the point for reference to the legs
bilge (rounded corner that joins the bottom and side aid balance. move to apply
of canoe) and arms may be held at the side or out. pressure for
 Begin rocking the canoe by applying pressure from rocking and
one foot to the other, and as comfort level improves, maintaining
increase the rocking motion. balance.

Bracing High Brace

 Begin the stroke as for a standard draw with longer
15’
reach and lean.
 Paddler leans out to the paddling side, grabbing
water in a pulling motion.
 The paddle is as vertical as possible.
 Pulling in on the blade should tilt the canoe hull back
to the desired position.
 The paddle remains in the water until the canoe is
stabilized.
Pry Brace
 Hips and legs flex with boat movement and the upper
body remains vertical over center of gravity—no
exaggerated leans with this stroke.
 As the canoe tips away from the paddling side, knife
the paddle, placing the blade flat and deep against the
 bilge.
 Pry the shaft off the gunwale to right or stabilize the
canoe
Low Brace
 Placing the paddler in the canoe solo. The outdoor
leader tips the canoe from behind and the paddler
reacts to the tip with the appropriate brace.
 Some water entering the canoe is acceptable.
 Teaching and practicing the technique in waist-deep
water before trying it in the canoe.
 After the paddle sinks, bring it back to the surface
(can alternate low and high brace).
 Progress into a sculling low brace.
 Use whitewater paddles for learning the low brace to
minimize the risk of paddle damage or breakage.
Return of the body -easy running 30”
after effort -walk with breathing movements 30”
1’
Conclusions, - highlighting students who worked well
Appreciation - recommendations for future work
2’