FLAT WATER SQUAD TESTING
GYM PROTOCOLS
It is important for all concerned that the testing undertaken at the squad weekends is fair, repeatable, comparable between individuals, uses exercises which are both specific to paddling and minimises the risk of injury, and has continuity through the development programmes (Start and Potential). The exercises and protocols outlined in this document aim to meet all of the above criteria, whilst also adhering to Health and Safety, and Duty of Care guidelines as set out by our fellow governing body the British Weight Lifting Association.
Straps that are used to connect you to the bar are not allowed for any of these exercises.
The use of gym gloves is recommended.
The table below outlines the weights to be used in each of the exercises.
| Time of test | Senior Men | Junior Men | Senior Ladies | Junior Ladies | |
| Bench Press | 2 mins | 50kg | 40kg | 35kg | 30kg |
| Bench Pull | 2 mins | 50kg | 40kg | 35kg | 30kg |
| Rotation | 1 min | 20kg | Medicine ball | 10kg | Medicine ball |
The Junior testing weights are for 17/18 year olds and may not be applicable to younger juniors.
BENCH PULL
- The bar must not be put down, until failure is reached. Rest can be taken, but the bar must be held. Putting the bar down will signal the end of the test if 2 minutes has not been achieved.
- The head and chest must be kept on the bench (the new benches at HPP will be used which have a cavity for the head, improving comfort). If the head or chest lifts off the bench, one warning will be given. If further repetitions are made whilst the chest is lifted off the bench, they will not be counted.
- Legs may be held to aid stability, but not to aid in lifting the chest off the bench.
- The lift starts from arms extended, to the bar touching the bench, to arms extended. If the arms do not extend, one warning will be given. If further repetitions are made with the arms not extending to a straight position, they will not be counted.
- To prevent a swinging action taking place, the bar is not allowed any further forward than a vertical line which is positioned where it bisects the ear. At no time can the bar touch the vertical legs of the bench.
BENCH PRESS
- The bar must not be put down, until failure is reached. Rest can be taken, but the bar must be held. Putting the bar down will signal the end of the test if 2 minutes has not been achieved.
- Feet must be supported either on the floor, or on a block that is lower than the height of the bench.
- The athletes back and pelvis must be kept flat on the bench and not raised during the lifts. Repetitions completed with a raised back and pelvis will not be counted.
- A repetition is counted from arms extended, to bar touching chest, to arms extended position. If the arms are not extended, or the bar does not touch the chest, one warning will be given. If further repetitions are made with either the arms not being extended, or the bar failing to be lowered to the chest, they will not be counted.
CHINS
- Chins may be completed using a swinging technique. (The women's squad will complete chins with a board placed behind them to minimise their swing).
- A repetition is counted from arms extended, to eye level with bar, to arms extended. If the arms are not extended, or the chin does not reach the level of the bar, one warning will be given.
- If further repetitions are made with either the arms not being extended, or the eye reaching the level of the bar, they will not be counted.
ROTATIONS
Seniors
- Rotations are carried out in sitting on floor, with knees bent and feet hooked under a bar. A 20kg weight is held close to chest but not touching it
- The test starts with the weight in front of the body. The torso must be rotated on each side alternating, to a point where the nearest hand crosses a line. This line runs at 90 degrees to the direction of the legs and is in a line with the ishial tuberosity (bones that you sit on).
- A low block may be placed behind you to prevent you from slipping backwards.
- One rep is counted each time that your hand crosses its' line. If the hand does not cross its' line, one warning will be given. One warning per side is allowed.
- If further repetitions are made with the hands not crossing their line, they will not be counted.
- Rests may be taken, but the weight must be held in the rotation position.
Juniors
- Rotation will be on the floor with feet facing or touching a wall or other fixed point.
- A line will be placed parallel to the body and a medicine ball placed on one side.
- The medicine ball must be lifted from one side to the other as many times as possible in 1 minute.
- One repetition will be counted each time the medicine is lifted from one side to the other and touches the line. One warning will be given if the medicine ball fails to touch the line. If further repetitions are made without the ball touching the line, they will not be counted.
RUNNING TEST
- The running test will be over a course of 4000 metres.
- The course will be out and back with a single turn to account for wind.
BOAT TESTS
All boats must conform to ICF racing specifications, and will be checked for minimum weight.
- The boats test will be over 200 and 2000 metres
- All boats will be weight and must be over 12kg
- The 200 tests will be from standing starts and may be run in pairs if numbers allow
- The 2000 metre trial will be out and back with a single buoy turn at 1000m
Selection Policy 2003. (5.11.02)
- General Notes on Selection
As an outdoor sport that can be affected by weather conditions and lane draws, it will be necessary to operate a policy of continuous assessment within an agreed and published framework. Athletes achieving satisfactory results at National events can be considered for selection to GBR and English teams - Any athlete wishing to be selected must complete an availability form supplied by the programme manager. They must also complete an athletes agreement.
- Selection Committee
The BCU Sprint Racing Committee has established a Selection Committee. The Selection Committee comprises the BCU Performance Director, the National Performance Manager (Sprint Racing), the National Performance Coach (Sprint Racing), the relevant National Squad Coach and a nominated member of the Sprint Racing Committee. The National Performance Manager will normally chair selection meetings - Competition Programme
The National Performance Manager for Sprint Racing in conjunction with the National Performance Coach will prepare a draft training and competition programme for approval by the BCU Performance Director and the Sprint Racing Committee. This Programme will be published in the yearbook. - Teams for Major Internationals
Teams for all major international events, World Cups, World and European Championships must comply with the rules of the International Canoe Federation and the European Canoe Association. Entry to these events is restricted to National Governing bodies affiliated to the ICF and the ECA. Restrictions apply to the number of entries each country may place. Selections for these competitions will be made by the Selection Committee as shown in 10.2 - Teams selected for the World or European Championships will be submitted to the Sprint Racing Committee for ratification.
- Teams for Minor Internationals
The National Performance Manager, in consultation with the Senior or Junior National Coaches and the relevant National Squad Coach, may select teams for minor internationals. - Special rules for Olympic Games
Entry to the Olympic Games is subject to qualification rules as agreed between the International Canoe Federation and the IOC. The Selection Committee as defined at 10.2 will select a G.B. Olympic Canoe and Kayak Sprint Racing Team. This team will be submitted to the Sprint Racing Committee for ratification and then to the British Olympic Association for approval. - Funding
International team selections are subject to available funding, this means that funding could influence the size and number of our international teams. Athletes who are not on World Class Programmes will be asked to contribute an amount determined by the National Performance Manager and approved by the BCU Racing Committee. These contributions will only be used to support the international Competition Programme
Additional Notes on Selection issues and crew Boats:
Winter training camps are for programme athletes only. The SRC does not have sufficient funding to support non-programme athletes through the winter training programme. The SRC will support any non-programme selected for the Seville warm weather camp. Inclusion to this camp will be on the recommendation of the National Coaches. A decision on numbers for this camp will be made following the second round of testing scheduled for the 1st-2nd March 2003Winter Testing Programme:
National coaches will hold two formal testing weekends, which will be open to non-programme athletes who have achieved the following minimum standard:
- Men's A
- Ladies A & B
- Canoe A & B
Criteria to be considered when selecting crew boats:
| ? | Ability | Competition Results |
| ? | K1 Test Results | November and March for Seville Camp |
| ? | K1 Test Results | Seville for consideration for crew boats |
| ? | Strength and Fitness | March Testing Weekend |
| ? | Compatibility | With other paddlers in the crew |
| ? | Availability | To train the boat (Work and Location issues) |
| ? | Commitment | To train and attend camps as required |
| ? | Technique | Technically compatibility with other crew members |
| ? | Attitude. | To other paddlers in the crew and the ability to get on |
| ? | Likely hood of qualifying for the Olympic Games 2004 | |
| ? | Potential to medal at the Olympic Games in 2008 | |
| ? | Development of the British Team | |
| ? | Available resources | |
April and June Regatta:
Coaches will continue to assess paddlers individual performance throughout the season. Paddlers wanting to be assessed for crew boats should race in singles at the April and June regattas.
Assessment in singles: Senior Men 500 and 1000: Senior Ladies K1 500
This is to establish that paddlers have a base level of speed and fitness that is essential to be able to train in crew boats. Paddlers should be aware that the additional points shown above will also be used when forming crew boats.
2003 Programme: This programme is provided for guidance as dates may change.
| Date | Event | For |
| Nov 9-10 | Open test Weekend at NWSC | Open Senior A & Ladies B |
| Nov 15-24 | Italy Training camp | Performance Ladies |
| Dec 8-27 | Florida training Camp | Performance Men |
| Dec 14-15 | Junior testing weekend Royal CC | Juniors by invite |
| Jan 25-26 | St Laurent Blangy | ? |
| Jan 18 | Junior testing day | Juniors by invite |
| Jan 18-31 | Lofer Cross Country Ski Camp | Performance Athletes |
| Jan 25 - Feb 16 | Seville Training Camp | Potential Athletes |
| Feb 12 - Mar 4 | South Africa Training Camp | Performance Men |
| Feb 12 - 25 Feb | South Africa Training Camp | Performance ladies |
| March 1-2 | Open test Weekend at NWSC | Open Senior A & Ladies B |
| Mar 8 | Junior Crew Boat testing Day | Junior by invite |
| Mar 9 | Marathon K I Assessment | Open |
| Mar 15 Apr 5 | Seville Pre Season Training C" | Joint Programmes |
| April 12-13 | Nottingham Regatta and Assessment | All |
| April 19-27 | Junior elite Training camp | Piestani Junior Team |
| Apr 19 -May 3 | U23 training weekends and crew boat training. | Various days contact Coach! |
| Apr 19 - May 4 | Training Camps Seville | Performance |
| Apr 19-3 May | Seville Training Camp | Performance Men |
| Apr 26-27 | Boulogne Sur Mer | Junior International |
| May 4 | Marathon K2 Assessment Race | Open |
| May 10-11 | Nottingham Regatta (Non assessment) | All |
| May 14-19 | Piestani International | Development Junior & Senior |
| May 20-26 | Szeged World Cup | Senior Team |
| May 25 | Marathon K I and K2 assessment Races | Open |
| May 23-25 | Gent international | Talented Juniors |
| Jun 7-8 | Nottingham Regatta and Assessment | All |
| Jun 12-16 | Bochum Junior International | Junior Team |
| Jun 14 -July 1 | Pre Zagreb Training camp | Zagreb Team |
| June 21-22 | Bergen Marathon world cup | Marathon W/Cup |
| July 2-7 | Zagreb world Cup | Zagreb Team |
| July 5-6 | Nottingham Regatta (Assessment juniors) | All |
| July 8 | Selections Meetings | Son & Jun Worlds Plus Shinias |
| July 10- 14 | Marathon European Championships | European Championships |
| July 12-19 | Junior Training camp Nottingham | Junior Worlds Team |
| July 14-25 | Potential Training Camp NWSC | Potential athletes |
| July 16- Aug 8 | Worlds Team Training Camp Bordeaux | Performance Athletes |
| July 25 Aug 9 | Junior training camp | Talented Juniors |
| Aug 1-8 | Training Camp for Shinias team (venue ?) | Shinias Team |
| Aug 13-18 | Shinias Pre Olympic Regatta | Shinias Team |
| Aug 16-17 | Tyn Marathon World Cup | Marathon World Cup |
| Aug 16-31 | Komatsu Junior world Championships | Junior Worlds Team |
| Aug 20 - Sept 7 | Pre Worlds Training Camp Gainesville | Worlds Team |
| Sent 6-7 | Nottingham Regatta | All |
| Sent 8-15 | Senior World Championships Gainesville | Worlds Team |
| Sent 27-28 | Marathon Worlds | Marathon Worlds |
Timetable for Assessment Competitions & Selection Meetings:
| Date: | Assessment Venues | Senior Performance | Senior Development | Junior Teams |
| Nov 9/10 | NWSC Open Testing | Programme Athletes Plus Mens A Ladies A & B Canoes A & B | Programme Athletes Plus Mens A Ladies A & B Canoes A & B | |
| March 1/2
March 17 |
NWSC Open Testing
Seville Boat Tests |
March 9th Testing | ||
| April 12/13
Assessment for: |
Nottingham Regatta Paddlers wanting to be considered for K4 must race Men K1 1000 & 500 LK1 500 | Selection for Szeged W/Cup (May 23-25) | Selection for Szeged W/Cup (May 23-25)
Selection for Piestany SVK (May 16-18) |
Selection for Boulogne Sur Mer (April 26-27)
Selection for Piestany SVK (May 16-18) |
| May 10/11 Assessment for: Gent Bochum |
Nottingham Regatta | Selection for:
Gent Bochum Selection follows Piestany (May 19) |
||
| June 7/8 | Nottingham Regatta Paddlers wanting to be considered for K4 must race Men K1 1000 & 500 LK1 500 | Selection for Zagreb W/Cup (July 4-6) | Selection for Zagreb W/Cup (July 4-6)
Provisional Sel Shinias PreOlym Aug 15-17 |
|
| July 5/6
Assessment for: |
Nottingham Regatta | Assessment for: Junior Worlds | ||
| July 8 | Selection Meeting for:
Senior Worlds Sept10-14 |
Selection Meeting for:
Shinias pre olympic Aug 15-17 |
Selection Meeting for:
Junior Worlds Aug 28-21 |
|
| Sept 6/7 Junior Assessment | Nottingham Regatta | Zwevegm BEL |
Framework for Continuous Assessment Process:
Results from international competitions and the domestic regattas shown above will be used for assessment during the year. Paddlers wishing to be assessed should compete in the following National regattas.
- Seniors: April and June.
- Juniors: April, May and July.
In cases where a selection is not clear cut the selectors may also look at previous competition results and use this information to assist in the selection process. The Racing Committee reserves the right to vary selection dates if unforeseen circumstance disrupt the selection timetable. If this becomes necessary every effort will be made to inform athletes as soon as possible. The SRC may select other international teams during the year.
Paddlers and coaches should also take note of the information provide concerning crew boats