Junior Performance (U16 and up) – Learning and Training to Compete

Junior Performance (14+ years)

For kids aged U16 and up (kids who were 14 years old or older on Jan 1st, 2019).

This program will focus on developing advanced canoe and kayak skills, competitive development and refining skills under race conditions, building strength, speed and endurance, and effective goal setting.  Paddlers are expected to attend both on-water and off-water practices, as well as train on their own according to a provided training schedule.  Athletes are also expected to attend the majority of regattas throughout the racing season as defined during the pre-season’s goal setting period with the coaches.


  • have a positive attitude and willingness to learn, ask questions, and improve
  • willingness to participate in a variety of training (both coached and un-coached)
  • intermediate boat skills (comfortable doing long workouts outside of Alder Bay)

Group Goals

  • enjoy sport and demonstrate sportsmanship and teamwork
  • proactive in learning more about the sport, goal-setting, and assessing training and competition
  • advanced boat skills – canoe/kayak skills, balance and boat control, wash riding
  • aerobic capacity, endurance, strength, speed – paddlers at this level will be given a weekly training program
  • race planning
  • effective goal setting
  • develop healthy nutritional habits and time management skills
  • a variety of regattas
  • prep for National-level / International regattas (e.g., Canadian Championships, Olympic Hopes)
Spring/Summer Program (April – Sept 2019)
  • Practice Schedule:
    • Monthly training programs will be provided to athletes (refer to calendar below)

Fall/Winter Program (Oct – March 2020) *Tentative*
  • Practice Schedule:
    • Monthly training programs will be provided to athletes
    • Canoe/Kayak Paddling
      • Mondays/Thursday 4:30-6:30pm, Tuesdays/Thursdays 6:30-8am
      • Saturdays 9-11am
    • Group Strength/Circuit Training
      • Mon/Wed/Fri – Gym (two with group, one OYO)
      • Saturdays 1-2:30pm – Sessions will be held at CrossfitBC in Yaletown (1240 Richards St, Vancouver)
    • Group Runs
      • Tues @ 5-6pm at club
    • Morning Swims (starting Tuesday Nov 6th)
      • Tuesdays/Thursday 7-8am – Vancouver Aquatic Centre
    • Track Run + Swimming (starting Friday Nov 9th until Jan 18th)
      • Fridays 7-8pm (running on Templeton Park Pool track –700 Tempelton drive, Vancouver, BC)
      • Fridays 8-9pm (swimming)
    • XC Skiing (Dec-Feb)
      • TBD
    • Spring Break Training Camp – 1-2 week Florida camp