Dragon Boating Course for Beginners
Course Description
Discover a dynamic outdoor sport that combines full-body fitness, team synchronicity, and stunning harbor views.
Getting out on the water in Sydney’s scenic Iron Cove (home of the Bay Run) is the ideal
way to build functional strength, boost cardiovascular conditioning, and trade the gym routine for an engaging, team-driven workout.
Dragon Boating is a fast-paced water sport originating in China over 2,000 years ago, and today it’s one of Australia’s most popular active club sports.
Participants will love the wide-reaching benefits of this course:
- Full-Body Outdoor Workout: Build core strength, back/shoulder power, and cardiovascular endurance out in the fresh air.
- Team Energy & Camaraderie: Experience the thrill of paddling in complete unison
- with a motivated and supportive crew.
- Great Stress Relief: Swap screen time for harbor time - dragon boating requires
- focus, rhythm, and clear air.
- Club Environment: Learn from experienced coaches at FFB Dragon Boat Club in a social and active team setting.
Learning Outcomes
By the end of this Dragon Boating for Beginners course, participants should be able to:
Demonstrate Proficiency in Dragon Boat Paddling;
- Master basic paddling techniques with precision
- Execute clean, powerful paddle entries and catch phases for maximum speed.
Display Effective Teamwork & Communication;
- Work harmoniously within a team of fellow paddlers, exhibiting synchronised movements and clear communication
- Understand the importance of coordination and teamwork for successful paddling
Improve Physical & Mental Fitness;
- Improve core stability, upper-body endurance, and cardiovascular fitness through structured drills.
- Cultivate mental sharpness and stress resilience by tuning into the rhythm of the boat and paddling in total sync with your crew.
Apply Race Strategy and Tactics;
- Execute start sequences, power pieces, and race-rate timing changes as a unified boat.
- Participate in race simulations and drills
Gain an Understanding of Safety Awareness and Protocol;
- Demonstrate knowledge of safety measures and protocols when participating in dragon boating
- Gain confidence entering and exiting the water
- Adopt best practices for safe paddling to minimise injury
By the end of this course, participants will not only have acquired the necessary skills to participate in dragon boat racing but will also have experienced the camaraderie and sense of accomplishment that comes with mastering this dynamic and culturally rich sport.
Course Content
Week 1–2: Power Mechanics & Stroke Fundamentals
- Safety briefing, gear setup, and body alignment.
- Developing the catch, pull, and exit components of the stroke.
- Essential dragon boat calls and rhythm synchronization.
Week 3: Endurance & Technical Development
- Technique refinement under increasing resistance.
- Drills to improve paddling stamina and core activation.
- Introduction to race starts and pace control.
Week 4: Simulated Racing & Team Execution
- Practice race pieces and high-cadence paddling.
- Refining boat balance, timing, and collective effort.
- Next steps for joining ongoing club training and social paddling.
Intended Audience
This course is aimed at active adults seeking an engaging, social, outdoor fitness routine. It
is suitable for complete beginners as well as past paddlers returning to the sport.
Requirements
- Moderate active fitness (comfortable with continuous core and upper-body movement).
- Ability to confidently swim 50 metres unassisted.
- Participants must be 18 years or older.
FFB Dragon Boat Club
461 Henley Marine Drive, Drummoyne.
(We are based at the Drummoyne Rowing Club)
Car: Street parking on Henley Marine Drive and nearby streets is free. Aqua Luna car park may have free parking spaces.
Bus: 52, 501, 502, 504, 506, 507 all stop at Victoria Rd. (5 min walk).
Bike or Walk: We are located right on the Bay Run. Public bike racks are at Drummoyne Swimming Pool (2 min walk).
- Suitable clothes to paddle in (for example, a t-shirt/singlet and gym/bike shorts). We recommend a rashie in the cooler months.
- Enclosed shoes must be worn. Please wear shoes you don't mind getting wet, such as Crocs, old runners, or any water shoes.
- Sunscreen, sunglasses and a hat
- A hair scrunchie or clip if you have longer hair.
- A change of clothes (you will get wet!)
- A water bottle
- A towel
Please note: Paddles and life jackets are provided.
- All sport/recreation classes are active, and therefore you must bring to the attention of the tutor any physical or health-related impairment that may affect your safety.
- In the event of inclement weather, specifically high wind or risk of thunderstorms, sessions may be cancelled. If this occurs, you will be contacted via email and the session rescheduled.
- Please note: It is the mission of Sydney Community College to provide quality, accessible education, and training. Our commitment to improving the quality of all courses we offer is ongoing and extends to ensuring the safety of all our students. It is the responsibility of the student to inform the instructor of any physical impairment that might impact participation in the course.
