Alright! napfa coming righttt up!

heres some tips from your fellow canoeist =D



2.4-

divide a set timing into 6,

and aim to hit that timing per round,

whatever the cost!

say, you wish to do 10mins flat,

so thats 1.40 per round!

make sure ur timing is something comfortable,

a minimum timing that you can achieve

for the first 3 rounds, go at a easy pace

hitting the timing each round

after which, for the next 2 rounds,

pick up the pace, cut by a few seconds

and in the last round, go all out.

this is called negative speed, running faster and faster

and its this method which will ensure that you run at your MAX =D

train by 6 rounds interval running, resting for not more than a minute in between =)



sit and reach!

try to cheat, maybe? shoulders back, legs together, hands relaxed!

so that when the teacher sets the board, you've it as close to you as possible!

make sure you STRETCH ur muscles before you reach!

train by constantly stretching yourself!



standing broad jump!

my PE teacher said, that your muscles are like a rubber band

the more you stretch, the less elastic it becomes

so jump on your very FIRST swing!

and when you jump, make sure your hands are slightly behind

and your legs bent! so that when you jump, your muscles uncoil

and your hands swing violently forward, providing you ample momentum!

RMB to try to jump HIGH, so that your momentum has enough time to bring you forward!

train with squats and tuck jumps!

lunges are wonderful too, make sure your knees bend 90degrees



Shuttle run!

sprint with small steps, high frequency!

the distance is VERY short! long steps take too long, in terms of distance and duration!

at the end of each stretch, dun slow down to turn!

skid just before the end, grab the piece, and make a very sharp 180 degrees turn!

then sort of 'bounce' yourself up and down the next stretch!

practice turning!



sit ups!

maintain a steady pace, dun chiong right at the start, the explosive action just causes you to tire out easily, and then you end up resting on the mat, gazing up at the blue sky while the clock ticks!

as soon as your elbows touch your knees, drop downwards down!

once your back touches the mat, convert the downward momentum upwards to 'bounce'!

get someone to hold you tightly by your ankles!

dun just sit on your shoes, its painful and the movement of your feet in your shoes will make the sit up awkward and throw your momentum off!

train with crunches and sit ups on your BED *dun damage your tailbone!!!*



PULLUPS!

the forte of a kanueist xD

dun just HANG, but GRIP the bar, thumb and fingers encircling the bar

lots of ppl dunno, but by gripping, you increase your hold on the bar

and it engages more muscles when you pull, as the lower forearm muscles are tensed!

pull with your arms a COMFORTABLE distance apart! its not training anymore!

when you finished each pull, drop! decreases time as opposed to a controlled descent and ensures that your arms are completely stretched =)

also, when you drop, bounce right up, convert the downward motion upwards, increasing your speed of pulling up!

furthermore, its important to engage different muscles =) by tensing the muscle group you wish to use, you can alternate the muscles engaged! this wont give you a strength boost, but it'll definitely alleviate your energy drain =)

do the body wave! relax your body when you pull, allowing your body to undergo its natural motion! yet control this motion with a slight tensing of your abs/core muscles to prevent you swinging! the body wave is important as it doesnt expend energy, as opposed to you tensing your body rigid when you pull, thereby opposing the natural motion. make your pull ups FLOW!

last but not least, dun give up! try to keep pulling! 30secs is a VERY short time!

you can train by PULLUPS lol ;)
grip can be trained by hanging from the bar! aim for 1.5minutes-2minutes =D

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thats all i have! good luck everyone!
feel free to feedback if i missed out anything or if there are any mistakes!
top10pullups-> 10 canoeist! lets go! minimum 20 for those who can ;D