RCA CAN ROW Coaches Handbook Final

Coach’s Handbook
VISION 2020
To be the LEADING ROWING NATION in the WORLD.
Mission
To BUILD, DRIVE and INSPIRE growth and excellence
within Canada’s rowing community.
Values
As members of RCA, we recognize the following principles
to guide our decisions and behavior:
Excellence
We are committed to do our best in all we do.
Integrity
We are honest, respectful and accountable.
Community
We are a community of partnerships that is connected and passionate
about the sport of rowing.
PAGE 1 - CAN ROW - COACHES HANDBOOK

Table of Contents
Introduction
1. Coaching New Rowers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Coach and Rower Safety. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Coaching the Novice Coxswain. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Para-Rowing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Developing the Whole Athlete. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
2. Dynamic Warm-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
Cross-Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
Warm-Down. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
Ergometer Training. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60
3. Rack to Water and Back- Equipment Care & Rigging . . . . . . . . . . . 64
Boat Handling and RCA CAN ROW Skills Training . . . . . . . . . . . . . 70
RCA Technique and Drills. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74
Entry. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 77
Drive. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 80
Release. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83
Recovery. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86
Building a Practice. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 90
Evaluating Your Practice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94
CAN ROW - COACHES HANDBOOK - PAGE 2 PAGE 3 - CAN ROW - COACHES HANDBOOK
INTRODUCTION
Learn-to-Row Instructors and RCA Coach Handbook

Providing RCA Coaches and Learn-to-Row Instructors with the practical
tools and tips necessary to teach new rowers and guide them through the
Long-Term Athlete Development Model (LTAD) to become rowers for life!
Welcome to the Rowing Canada Aviron CAN ROW handbook. We’ve put
this handbook together to ensure that new rowers of all ages can learn the
essential skills for fun and injury-free rowing, and become “rowers for life”.
It’s your go-to pocket guide – easy to pack, easy to flip through and easy to
read.
The handbook supports RCA’s LTAD model and focuses on the needs of
new rowers in the Learn to Train, Train to Train and Competitive for Life
stages. A primary focus for any new rower is establishing or improving
physical and rowing literacy, no matter their age.
In this handbook we’ve combined material from our existing RCA
resources: NCCP Learn-to-Row Instructor and NCCP RCA Coach; Journey
1-2-3; Skills Event; LTAD Plan and Competition Review. We’ve also
integrated new information in areas like nutrition, life skills, para-rowing,
boat handling, coxswains, dryland warm-up, and training to improve
physical and rowing literacy.
The Learn-to-Row Instructors and RCA Coach Handbook provides
practical “skills and drills” information to reinforce RCA Technique, giving
you tips and tricks to develop technically proficient rowers. You, our NCCP
coaches, are important to the future of rowing in Canada and our goal is
that this practical information will help your ongoing development and
that of the rowers you coach. We hope all of our clubs, coaches and LTR
instructors will find this guide useful in their programs. We hope, too,
that the handbook will help you realize the benefits of introducing new
participants to our sport in an engaging and safe manner while instilling
consistent standards for development within our Canadian rowing
community.
INTRODUCTION COACHING NEW ROWERS
RCA would like to thank our many contributors for their knowledge and Coaching New Rowers Carolyn Trono
expertise in bringing the RCA CAN ROW Handbook to life:
The first 18 months of a rower’s
• Donna Atkinson-Executive Director-RCA career are probably the most
• Kirsten Barnes-Mental Performance Consultant important and will impact how
• Susan Boegman-Sport Dietician they will progress in rowing,
• Michelle Darvill-National Women’s Development Coach-RCA either in pursuing rowing
• Dave Derry-Sport Development Technical-RCA excellence or a rowing-for-life
• Jeff Dunbrack-Lead Coach-National Adaptive Rowing Team-RCA pathway. The coach will have an
• Lindsey Forget-Strength and Conditioning Coach impact on the rower’s direction and retention in rowing.
• Martin George- Adaptive Coach- Rowing BC
• John Keogh- Performance Director-Women’s Program-RCA In the early stages of rowing, coaches must teach good rowing technique
• Carol Love- Row to Podium Coach (Ontario) but also create opportunities to address physical literacy with new rowers.
• Neala MacDonald-Director Youth Programs-Edmonton Rowing Club Canadian Sport for Life defines physical literacy as “the combination of
• Chuck McDiarmid-High Performance Development Coordinator-RCA mastering fundamental movement skills and fundamental sport skills. It
• Colleen Miller-Sport Development-RCA helps children involve themselves in and react to physical activities going
• Volker Nolte-Professor/Head Rowing Coach-Western University on around them. Most skills require a series of developmental stages. If a
• Karen Orlando-Physiotherapist stage is missed, development can be negatively affected.”
• Brenda Taylor-Manager-Victoria City Rowing Club For coaches to enhance the physical literacy of their new rowers, you
• Lesley Thompson-Coxswain-Canadian Women’s 8+ must include fundamental movement skills and multisport participation
• Carolyn Trono-Director, Coach Education-RCA into your lesson plans. This should include activities that incorporate
• Aalbert Van Schothorst-Junior Coach-Victoria City Rowing Club agility, balance, coordination, running, jumping, catching and throwing.
• Jennifer Walinga-Professor - Communication and Culture Furthermore, and particularly for young rowers (approximately 11-
16 years of age), participation in complementary sports is extremely
Use the manual often, and use it well. Everyone CAN ROW…and with beneficial to their long-term development. These complementary sports
your enthusiasm, leadership and dedication to excellence in coaching, we’ll could include cycling, swimming, cross-country skiing, running or speed
create a cross-Canada mosaic of skilled rowers! skating.
Wishing you an excellent coaching experience, As a late-entry sport for older individuals, rowing provides a unique
challenge for coaches. You will need to assess your rowers’ fundamental
Rowing Canada Aviron movement skills and their implications for injury-free rowing, as well as
supporting your rowers’ ongoing involvement in rowing and other sport
activities.
COACHING NEW ROWERS COACHING NEW ROWERS
Below are guidelines to follow in the Learn to Row and Learn to Train Stage Some guiding questions to help you create the best learn-to-row program
possible:
Enhancing Physical Literacy (ages 12-15)
1. How does your program fit into an LTAD-aligned program?
• Clearly identify what it is about your program that emphasizes physical
2. Have you studied the RCA LTAD plan for rowing and specifically the
literacy.
information on the “Learn to Train” and “Train to Train” stage?
• Recognize that your participants may be early, average or late maturers,
3. Are you incorporating activities that encourage a well-rounded
and that this will impact on their skill training window.
approach to physical literacy into your program?
• Pursue multisport participation: Are there other activities near the
4. Is the primary emphasis in your program on developing good
rowing club that provide another activity, either on land or in water?
technique and rowing skills?
Could any of these be incorporated into your program/camp?
5. Are your rowers encouraged to progress at their own pace based on
• Design warm-ups that emphasize physical literacy.
their skill proficiency?
• Change things up with small-boat rowing (sculling).
6. Is there a method to assist rowers to monitor their own progress?
• Include on-water activities that emphasize balance, coordination and
7. Have your rowers learned the fundamental rowing technique and
good technique.
skills before they begin racing?
• Competition includes the RCA CAN ROW Skills Event and not racing.
8. Have rowers been matched with rowers of similar ability?
Enhancing Physical Literacy (ages 16-25) 9. Are all rowers given the opportunity to row in different seats including
• Design warm-ups that emphasize physical literacy. the coxswain?
• Use complementary sports for cross-training (e.g. learn to cross- 10. Have you introduced your rowers to using the different types of
country ski, run, cycle, etc.). equipment (sculling in singles, doubles, quads)?
• Incorporate small-boat rowing (sculling) into your practice. 11. Do all rowers have an opportunity to take on leadership roles?
• Include on-water activities that emphasize balance, coordination and 12. Are your rowers encouraged to participate in other sport activities?
good technique. 13. Do you encourage your rowers to be creative and make some of their
• Competition includes the RCA CAN ROW Skills Event and not racing. own decisions during practice?
14. Have you provided your rowers with important safety, equipment and
Enhancing Physical Literacy (adult and older rowers) training responsibilities that are appropriate for their age and ability?
• Warm-up and on-land sessions should emphasize balance and
coordination.
• Include on-water balance drills. * Additional information on LTAD can be found at www.canadiansportforlife.ca
• Incorporate small-boat rowing (sculling) into your offerings.
• Use the RCA CAN ROW Skills Event – not racing as the competition.
• Broaden your knowledge of coaching the older athlete, and be sure to
give consideration to any pre-existing conditions.
Remember, all coaches should be at least Learn-to-Row Instructor trained.
If you’re doing the RCA Movement Screen as part of your program,
you should be trained accordingly to identify movement strengths and
weaknesses. When training older adults, we want to not only avoid injury
while rowing but also decrease the risk of injury in other activities as well.
COACH AND ROWER SAFETY COACH AND ROWER SAFETY
Coach And Rower Safety Dave Derry, Brenda Taylor • Rowing shells are required to follow the same “rules of the road”
(collision regulations) as coach boats. For a summary with diagrams,
As with any outdoor sport, there please see Transport Canada’s Safe Boating Guide.
is an inherent element of risk in • Persons operating rowing shells and coach boats not in compliance
rowing. Safety in rowing means: with the regulations may receive substantial fines.
• understanding and being able A few other coaching considerations to keep in mind:
to assess the risks;
• understanding each rower’s • It’s the coach’s responsibility to assess the conditions and determine
limits, based on their risk whether they feel it’s safe for the group or individual to go out. Rowers
tolerance and skill level; should never be coerced into going out in conditions in which they do
• understanding the rules and regulations designed to keep rowers safe; not feel safe. At the same time, however, your role is to help your rowers
and develop the skills and competence to stretch their comfort zones.
• being able to handle the boat competently for the conditions. • Coaches will need to provide more direct supervision and assistance
for young and/or inexperienced rowers. As rowers become more
Both coaches and rowers need to be familiar with Transport Canada comfortable and competent on the water, coaches can delegate more of
regulations, local conditions, and safety procedures and protocols for your the responsibility for safety to the rowers.
boathouse. Coaches and rowers must be aware of their responsibilities for • Coaches need to explain to rowers how the rowers’ actions and
the safety of themselves, others and the equipment. decisions may affect the safety of others (for example, failing to follow a
coach’s instructions can put themselves and others at risk).
Coach Responsibilities • Coaches should be familiar with how to assist or rescue crews in
The coach is responsible for the safety of ALL rowers in the group. You and trouble.
your rowers should be aware of the Transport Canada regulations, but in Your club’s safety code should state that coaches must wear a PFD at all
particular the following: times, especially when cold-water rowing rules are in effect. It’s not enough
• Coaches are responsible for complying with Transport Canada just to have the PFD in the coach boat. Coaches are more vulnerable
regulations including carrying a valid Pleasure Craft Operators Card. when the air/water is cold and they are wearing heavy clothing. If you fall
• Coaches are responsible for operating the safety/coach boat in a safe in, you’ll find it’s difficult to get back into a coach boat. It’s important to
manner, in compliance with Transport Canada regulations and with the remember that you, as a coach, are modeling safe and correct conduct by
safety protocols in place at your boathouse. wearing a PFD. (Don’t forget to attach the boat’s kill switch to your person!)
• Rowing shells NOT attended by a safety craft must carry the correct
number of PFDs or lifejackets and a sound-signalling device. COACHING TIP
• If operated after sunset, before sunrise or in periods of restricted Regardless of the flow pattern at your boathouse, coaches and rowers must
visibility, unattended shells must also carry a watertight flashlight. understand that they are still governed by the Transport Canada marine
• Rowing shells attended by a safety boat are not required to carry regulations. The guiding principle should always be: Look around and
safety equipment, provided the accompanying safety boat is carrying don’t hit anyone!
enough PFDs for each person in the largest rowing shell that they are
accompanying.
Rower Responsibilities COACHING TIP

• Rowers are responsible for letting the coach know if and when they feel Show rowers how to point their boat into the wind and waves in rough
uncomfortable. conditions. Explain that the water will be rougher where the wind has
• Rowers are responsible for the safety of the equipment. Rowers must had more distance to travel over the water. Waves build as they are pushed
check their equipment before going out to identify basic problems that toward shore by the wind and as the water gets shallower. For example,
could compromise their own safety or that of other rowers. if the wind is blowing from east to west, the water will be roughest at the
• Be able to explain and follow the on-water flow pattern specific to your west end of the body of water.
boathouse and body of water.
Check www.rowingcanada.org for complete safety guidelines.
• Be familiar with key safety rules for your boathouse (i.e. sign-in/sign-
out rules; hours of on-water activity).
Emergency Action Plan (EAP)
• Understand Transport Canada boating regulations and how they apply
to rowing. An Emergency Action Plan (EAP) is a plan designed by coaches to assist
• Wear clothing appropriate to the weather. them in responding to emergency situations. The idea behind having such
• Demonstrate the safety position. a plan prepared in advance is that it will help you respond in a responsible
• Perform an emergency stop. and clear-headed way if an emergency occurs.
• Learn what to do if a boat flips or swamps (i.e. stay with the boat;
buddy up; get on the boat etc.) An EAP should be prepared for the facility or site where you normally hold
• Be able to demonstrate how to get back into or onto a boat after practices and for any facility or site where you regularly host competitions.
flipping. For away competitions, ask the host team or host facility for a copy of their
• Beach the boat safely. EAP.
• Be familiar with common local wind, water and weather patterns and An EAP can be simple or elaborate. No matter what, it should cover the
how they affect rowing conditions. following:
• Be able to identify the local conditions under which rowing is
discouraged or prohibited at your boathouse. 1. Designate in advance who is in charge in the event of an emergency
(this may be you).
A Note on Weather 2. Carry a cell phone with you and make sure the battery is fully charged.
• For coached training groups, the coach is responsible for assessing the If this isn’t possible, find out the exact location of a telephone you
weather and water conditions and determining whether it’s safe to go can use. Have spare change in the event you need to use a pay phone.
out. Remember that 9-1-1 calls are free of charge.
• Introduce rowers to the basic local weather and water conditions that 3. Keep emergency telephone numbers with you (facility manager; fire;
affect your decisions, including fog, thunderstorms, ice, strong winds, police; ambulance) as well as contact numbers for the participants
and rough or cold water. (parents/guardians; next of kin; family doctor).
4. Have a medical profile for each participant on hand so you can provide
this information to emergency medical personnel. Include in this
profile a signed consent from the parent/guardian to authorize medical
treatment in an emergency.
5. Make directions to your club available to Emergency Medical Services EMERGENCY ACTION PLAN
(EMS) so they can reach the site as quickly as possible. You may want
to include information such as the closest major intersection, one-way Club name:
streets, or major landmarks. CLUB CONTACT INFORMATION:
6. Have a first aid kit accessible and properly stocked at all times (all
coaches are strongly encouraged to pursue first aid training). Address:
7. Designate in advance a “call person” (the person who makes contact
Phone:
with medical authorities and otherwise assists the person in charge).
Be sure that your call person can give emergency vehicles precise Email:
instructions to reach your facility or site.
EMERGENCY PHONE NUMBERS:
Cell phone number of

Use the Emergency Action Plan template on Page 15 to create an EAP for
your club. Cell phone number of
Address of rowing club:
Directions to the rowing club:
Address of nearest hospital:
Safe havens on rowing course

(e.g. protected shorelines where boats can wait for help):
IN-CHARGE PERSON
1.
2.
3.
CALL PERSON
1.
2.
3.
COACHING THE NOVICE COXSWAIN COACHING THE NOVICE COXSWAIN
Coaching The Novice Coxswain Lesley Thompson practice that’s specific to their role, such as: “Today I would like you to
focus on your steering” (or docking, or backing etc.), or have the coxswain
It is important for a coxswain to learn directing the crew through the workout. Give the coxswain feedback after
fundamental skills at the novice level. As a having worked on a given skill during the practice. On-water feedback is
coach, it’s your job to make sure he or she valuable as the coxswain has time to make changes and improvements
develops along with new rowers. Becoming a during the workout.
good coxswain takes years, just as it takes time
to be a strong and technically proficient rower. A good coach will try to develop a crew’s confidence in their coxswain.
How quickly a coxswain masters skills may Nothing is better than a coxswain making a good call followed by the coach
depend on their age, how long they have been in reinforcing the same call soon after. Just as with rowers, if the coxswain
a rowing environment and the amount of time spent in the rowing shell. needs to work on many skills, it may be advantageous to speak to the
coxswain about just one skill on the water; later, off the water, you can let
Coxswain’s Role in the Rowing Program them know about other areas for improvement. Have patience with your
new coxswain, just like your new rowers. Encouraging them to develop at
As a coach, you will want to know where the coxswain fits into your their pace is vital. Resist any temptation to get in the boat with your crew.
program. Look at your short-term and long-term plans for crew It’s often a no-win situation for your coxswain.
development. Are you planning on having a small-boat focus? If so, you
need to determine whether a coxswain is vital to your program and when On-Land Preparation and Responsibilities
you will need them to be in the boat. Articulate this to your rowers and
coxswains. Safety
Coxswains will gain a fair amount of knowledge by accompanying • Outline emergency procedures for all rowers and coxswains before
coaches in the coach boat. They will be observing rowing technique, the crews start on the water.
execution of workouts, the on-water norms of the program and how you • Point out the flow pattern maps and go over them with your coxswain
as a coach deliver feedback to the rowers. Eliminate confusion by clearly and crew.
communicating the time spent in the coach boat and the time spent in a • Teach coxswains how to keep the crew and boat safe on their journey
boat coxing a crew. to and from the dock, especially on regatta day, or when there are other
boats on the dock. Map out a path to the dock before they have a crew
The coxswain is a member of the crew but is also someone who will be take their boat to the water or back to the storage racks.
positively reinforcing the coach’s direction in terms of technique, training
norms and racing strategy. A coxswain is often the liaison between the Coxswain’s Seat
coach and the crew. This in itself can be challenging for new coxswains. Make sure your coxswain is comfortable, warm and dry in the boat. Ensure
Reinforcing the coxswain’s role beforehand with the crew helps to develop coxswains wear the correct clothing (gloves, footwear, hat, sunscreen,
positive crew relationships. sunglasses), and carry a water bottle and perhaps an energy gel.
Coaching the Coxswain Coxswain Equipment

Make sure the coxswain is well prepared with the right equipment. This
When you have crews with coxswains on the water, make sure you direct may include a coxbox and perhaps a small kit with tape, wrenches, tape
some of your coaching to the coxswain. Give them an objective for the measure, screwdriver, washers, pitch plugs, and spare nuts and bolts.
Coxbox Effective Communication

• Instruct the coxswain on how to take proper care of the coxbox. Good communication helps coxswains and rowers to operate as a
• Give your coxswain time to learn and use all aspects of the coxbox. coordinated, synchronized team in handling the boat on and off the water,
Providing the new coxswain with the coxbox manual promotes contributing to efficient rowing and safe transport of the rowing shell.
independence and motivation to keep coxing! Clear communication involves the coxswain or bowperson using a firm
• Make sure the microphone is in the right place and is comfortable. and confident voice while the others are quiet, listening and responding to
• As coxswains progress, they can learn how to time and use the stroke the commands.
counter and reset buttons. (One example is to start the workout doing
New coxswains and rowers must learn the basic commands for carrying
the timing from the coach boat while the coxswain also times from
and launching the boat, and for getting in and out of the boat. Coxswains
their boat. The coach can start with calling the workout pieces up and
will also learn how to give effective commands, using consistent and
down with the coxswain eventually taking over this responsibility. This
standard phrases. These will be short, clear, firm and in the correct order.
should only take one or two practices to master. They should eventually
At the novice level most rowing commands include a cue or warning, for
learn how to use the recall function for times and stroke rates.)
example: “In two, let ‘er run”; “One, two. Let ’er run”; or “Over the heads,
Fin and Rudder Check ready, up”.
The coxswain is responsible for checking that the fin and rudder are
secure and straight. All hardware should be tight. Rudder ropes should be COACHING TIP
tight, not frayed, and marked so the coxswain knows where to put them
Discourage unnecessary chatter when rowers are handling or moving the
to ensure the rudder is perfectly straight. The coxswain can mark this
boat. Chatter makes it difficult to hear and follow the commands and may
with pieces of tape either on the sides of the boat or in the middle of the
result in an injury on land or while rowing.
rudder ropes near the coxbox holder. Go through this with the coxswain so
they get used to doing this. Do not change these pre-set markings without
consulting the coxswain first. Coxswain Commands
Teach the coxswain the calls necessary to get the boat off the storage racks
Boat Storage and down to the water and back. A definite pause between each call helps
• Have the coxswain map out where the boat sits on the storage racks so the crew understand and react in unison to each command. Commands
the crew knows the placement of the shell and corresponding riggers. should be kept to a minimum.
This can be done with pieces of tape on the sides of the boat where the
shell sits on the rack. The rowers will be able to see these markers.
• Be aware of overhead obstacles such as riggers from the boat above and
make sure the rowers do not lift the boat too high when putting it away.
When you go to a new location, plot out your boat storage before you
try to put the boat away. This minimizes damage to the shell and time
spent trying to fit the shell onto a rack.
• Make sure the coxswain knows they are responsible for ensuring the
shell is strapped down to the stretchers or rack at all times when the
shell is outside, even if it’s not windy.
Getting the boat to the water: On-Water Responsibilities

1. “Hands on the boat!” Crew places themselves along the boat across
Instructions for Coxswain Entry into Rowing Shell
from the assigned seats and puts hands on the gunwales, standing
• Never step into the bottom of the boat.
ready to lift the boat.
• Step one foot onto the coxswain’s seat and put both hands on the sides
2. “Ready out!” Crew lifts the boat off the racks.
of the shell.
3. “Shoulder height, ready up!” Crew lifts the boat to carry it at shoulder
• As you sit down, move your other foot from the dock on to the foot stop.
height. (This command might not be used depending on the club’s
• Place the first foot from the seat onto the other foot stop. At this point
boathouse, the boat’s location on the racks, or the height of the riggers
your body weight will be suspended between one leg and your hands.
on boats in the boathouse.)
• Get in gently, ensuring there is no clothing dragging in the water.
4. “Walk it out! Watch the riggers.” Crew carefully walks the boat out of
the boathouse, watching to make sure that the riggers do not bump Coxswain Comfort in Boat
against anything. Crew should avoid chatter except to call out a Ensure your coxswain is comfortable with the seat, steering ropes and
potential problem. coxbox microphone. The coxswain needs to have enough room in the seat
5. “We’ll put the boat in on the right (left) side of the dock.” As you for their hips; a seat pad may be required. They should also be braced
approach the dock, tell the crew on which side they’ll be putting the against the back of the boat and the foot stops so they do not move when
shell in the water. the crew is rowing. The steering toggles or loops should not be too far
6. “Toe to the edge!” Crew places foot at the edge of the dock to ensure forward toward the bow or the coxswain will not feel comfortable, similar
they do not place the boat on the dock and damage it. (You can omit to having the steering wheel of a car too far forward. This will be an
this command once the crew masters getting the boat into the water.) individual preference for each coxswain.
7. “Over the head, ready up!” Crew pushes the boat from shoulder height
to over the rowers’ heads. Arms are stretched straight with one hand Safety
on each gunwale. • The main on-water responsibility of the coxswain is crew safety and
8. “Inside grip!” Rowers grab the crosspieces inside the boat. If the crew steering.
is going to put the boat onto stretchers, the coxswain needs to say “and • Make the coxswain aware of any on-water hazards or shallow areas. The
rolling it toward (or away from)…”. This is important, as the boat coach can provide reference points from the coach boat.
must be rolled away from the stretchers to avoid putting a hole in it. • It may take several times for novice coxswains to learn the on-water
9. “Ready roll!” Crew slowly rolls the shell toward the water and sets it environment. Coxswains usually appreciate having a coach say their
down together into the water. name and then, “Do you see the buoy on port?” The coxswain should
10. “Water side, slide the oars across!” The waterside blades are pushed then look or double-check and nod “yes” as a confirmation.
out so the collar is against the oarlock and the blade is feathered on • Ask coxswains to confirm on-water instructions from a coach with a
the water. This provides stability while the crew is getting into the boat. nod or wave, as it is often difficult to hear responses over coach boat
11. “One foot in and down!” Rowers step into the boat and sit on the seat, motors.
always hanging on to the oar. • Have the coxswain practice an emergency stop with the crew in the
12. “One hand on the dock. Ready! Push!” All crew members push the boat event of a future incident.
away from the dock.
Steering Backing into Starting Gates

Coxswains should constantly check their surroundings for possible buoys Teach your coxswain to get as close as possible to the start gates, except
or other hazards, especially when crews may be training side by side and in windy conditions. In a strong direct headwind or tailwind, they should
the coxswain is focused on the other boat as well. During practices and leave enough room to account for the push of wind on the boat either
racing they must remember to look behind them to see which crews are in into the start gate or away from the gate. In a crosswind, they should
the vicinity. Teach the coxswain that they can see directly in front of them adjust where they are in the lane to account for the wind pushing the boat
by peeking around the crew. They may have to lean slightly, but remember, sideways, as well as the distance they will travel sideways during the turn.
safety is the first priority! This may mean they have to start the turn in the lane beside them.
When steering, coxswains should try to move the rudder ropes in a smooth When approaching the start gates, the coxswain must leave enough space
fashion using the smallest adjustments possible. It is more important to to account for the run-out of the boat. Crews that are moving faster will
focus on these smooth, minor adjustments throughout the whole stroke require the coxswain to stop the boat earlier than a slower moving boat.
than only to steer on the drive phase. Optimally, you want to steer as little This is something a coxswain should remember if they are moving from a
as possible during the recovery phase of the stroke during races and in four to an eight or from a slower eight to a faster eight.
practice if you’re on a straight course. On big turns, coxswains will likely
The shell should also be positioned along either the right or left side of the
have to steer during the entire stroke. When steering on a non-buoyed
lane to account for its turning radius. The coxswain should be able to get a
course, coxswains should pick a spot on the horizon to aim for and try and
feel for where the port or starboard buoy should be relative to them when
keep that path. Something tall on the horizon usually works best.
they are sideways to the course or lanes. For example, when crossing lanes,
When turning the boat, crews use different strategies. Some use full slide, once the buoy from the port side of the lane is aligned with the stroke seat
others partial slide, and some arms only. The coxswain should support or the coxswain, the coxswain can ask the crew to turn the shell and they
whatever direction the coach gives in regard to turning. should end up in the centre of the lane. The position of that buoy relative
to a given crew member’s position will change depending on the boat (2+,
Steering on a Buoyed Course 4+, 8+) and the boat-turning ability of the crew. Once the coxswain gets to
When on a course with buoyed lanes, instruct coxswains to look down the know the pattern of a specific crew, they can usually figure out where the
course both to starboard and port and check how many buoys are visible shell should be positioned when they begin to tell the crew to turn.
on each side of the lane. If, for example, they can see four buoys ahead
When two boats arrive at the start gates at the same time, the coxswain
on both port and starboard, they’re fairly straight in the lane. If they see
must assess the adjacent crew’s position, and either edge closer to the gates
three buoys on one side and five to the other, they’re not heading straight
or farther from the gates, so both crews have room to turn.
— they’re moving to the side with the least number of buoys and need to
make a correction. Usually the stern section of the boat can slowly back the crew into the
starting gates. The rudder should be straight. Commands can be: “Stern four
Wind can push the shell to one side of the lane or the other. The coxswain
to back; half slide; ready back; let ’er run; stern pair hold lightly.” The coxswain
should look at the wave pattern ahead, anticipate the wind moving the
can drop out seats five and six at some point as well. Once in the gates, the
shell to the corresponding side of the lane and start steering with small
bow pair can then align the shell straight in the lane with the command:
movements before the wind hits the shell.
“Bow touch, arms only”, or “Two touch, arms only.” The rowers may touch the
Tape markings on the rudder ropes and/or shell will keep the rudder in the boat around using the top quarter side if they are within the two-minute
straight position and the shell on a straight path. start warning and the rest of the crew is in their starting slide position.
Docking Coxswain’s Weight

When docking, the novice coxswain should move the crew in slowly. They
The novice coxswain should be focused on mastering the art of coxing and
can approach the dock with half the boat rowing — often the stern half,
attend to the role of weight only with proper coaching and medical advice.
so the bow section can be looking for and anticipating the dock. Docking
It is considered advantageous for the cox to be light, as there is less weight
is difficult in windy and rough conditions. Coxswains should try to come
for the crew to move, but this is generally considered of minor importance
in on the side where the wind will push them in towards the dock. The
compared to steering, coaching and all other coxswain duties. For future
trick is to be the right distance away from the dock so the wind will push
consideration, competitive female coxswains weigh in at 50 kg (110.23
you directly into the dock. Here the coxswain will have to try and judge
lbs), and men’s and mixed crews at 55 kg (121.25). For para-rowing events,
the speed of the wind. They will also want the boat to be exactly parallel to
there is no restriction on coxswains with respect to adaptive eligibility, sex
the dock, otherwise the bow or stern of the shell could get pushed into the
or age. The minimum weights of coxswains apply to all para-rowing events.
dock. The crew should be instructed to be patient, attentive and focused
on docking (not preparing to leave the shell by gathering clothing or water Coxswains are an integral part of your crew and should always be
bottles etc.). Many novice crews could slowly drift into the dock if the considered as athletes. How athletic a coxswain is will vary. Talk to your
coxswain places the boat in the right position; then they simply have to coxswains with regards to how much off-water training they would like to
wait for the wind to push them in, often with stern pair making the final do and what your expectations are. Seeing their coxswain working hard
touches to bring the shell forward towards the dock. physically may help rowers better accept their calls for more effort. Rowers
need to know that the coxswain is working hard on their skill development
and will have a learning curve, just as the rower would with their technical
skills. The coxswain’s many hours of dedicated work coxing other
crews, reviewing with the coach aspects of the other athletes’ technical
performance, as well as trying to get their own off-water workout in during
the day may not be seen by the rowers. Acknowledge any of the coxswain’s
work that goes above and beyond. Give positive feedback to the coxswain
on the water to help build the crew’s confidence in their coxswain.
PARA-ROWING PARA-ROWING
Para-Rowing Martin George, Jeff Dunbrack knee or foot amputation. Above-knee leg amputees are also classed as LTA
if they have full function of their other leg.
Many coaches who have never
worked with athletes with a Trunk and Arms (TA)
disability feel that to be effective, These rowers have trunk movement but are unable to use the sliding
they need highly specialized skills, seat because of significantly weakened function of the lower limbs. This
knowledge, or training. But that’s could include bilateral above-knee amputation, significantly impaired
a misperception. In fact, most quadriceps or certain neurological impairments.
coaches who work with rowers
with a disability soon discover that coaching these rowers is fundamentally Arms and Shoulders (AS)
no different than coaching any other rower. The challenge, as with all Rowers in this category usually have no or minimal trunk function and apply
coaching, is to truly understand the individual, to focus on their abilities force predominantly using the arms and/or shoulders. AS rowers use pontoons
and to explore what they can achieve. The safety, comfort and enjoyment of fixed to the riggers to aid stability. The fixed seat will have a backrest to provide
the participant is paramount. support and to allow the rower to be strapped into the boat.
Long-Term Athlete Development-specific stages are the same for both
able-bodied rowers and those with a disability. It’s important to remember, Key Messages
though, that someone with a congenital disability may not have had the The sense of freedom of being out on the water and in control of a rowing
same sport experiences as other youth while growing up, and so may have shell is exciting and empowering for new para-rowers.
missed some components of early play. They may therefore lack physical
literacy and may not have confidence in their abilities. Ask and listen if you don’t know how the equipment will work for the
new rower. They usually have a pretty fair idea of what’s going to work
One of the interesting challenges with para-rowing is that coaches need and how to achieve the most successful set-up. Take some time to have a
to think outside the box. Many coaches have expressed how working with conversation with your para-rowers to find out what they are comfortable
rowers with a disability has enhanced their coaching capacity, as they were with. Their input into problem solving will be a valuable aid.
compelled to see things differently and look for creative solutions.
Wind and current will be a factor in planning a new AS session. If your
Para-Rowing Classifications rower is not using their legs to propel the boat, less force is available for
them to combat weather conditions that may arise. Plan accordingly,
There are three general classifications for para-rowing: Legs, Trunk especially in the early stages.
and Arms (LTA), Trunk and Arms (TA), and Arms and Shoulder (AS).
You can find more detail about each of these classifications in the FISA Just like any prospective rower, starting everyone on the ergometer is a
Classification Standards (see Resources section, below). Let’s examine each good beginning. It also enables you to offer this option to rowers who
briefly. need a fixed seat for support, even if you don’t have the boat yet. The fixed
seat attaches with a pair of simple clamps to the erg rail. It’s a great way
Legs, Trunk and Arms (LTA ) to see just how much control your rower has over their body in a safe
Rowers here have minimal disability. LTA rowers are able to use the sliding environment. This better enables you to work out some initial plans for
seat as well as their trunk and arms. Examples of LTA rowers would be getting them on the water.
those with a visual impairment, a fused ankle or wrist joint, or a below-
PARA-ROWING PARA-ROWING
Treat all of your rowers equally. Do not assume fewer competencies in and Rigging
around the water when you’re working with someone with a disability.
LTA Rowers
Considerations for Rowers with Spinal Cord Injury (SCI) Rigging for LTA rowers is similar to regular sweep or sculling rigging
with modifications suitable for these rowers. Use conventional club boats,
Pressure sores are a concern here, both in rowing and in daily life. Discuss
rigging and oars.
with your rower if they have areas of concern while in the boat. These areas
can be addressed with appropriate padding. It’s important to catch these If working with visually impaired (VI) rowers, you might need to rethink
pressure hot-spots early! Also make sure that any sharp objects (damaged your reference points for teaching, as you may not be able to demonstrate
gunwales, footstretcher slides etc.) are identified. Remember that rowers the stroke, depending on the individual’s level of visual impairment.
with SCI cannot feel below the level of injury to their spine. Once pressure
Be aware that for rougher water, VI rowers now have a shifting water level
sores begin, they can be slow to heal. Rowers should be encouraged to do
they may or may not be able perceive, so their perception of the water’s
skin checks when they get out of the boat.
surface may be affected.
Consider the rower’s response to cold and heat. Rowers with SCI likely
have an impaired capacity to control body temperature in very hot or cold AS and TA Rowers
weather. Discuss this with them to see if they have any concerns. The boats used for AS and TA rowers are wider to accommodate the fixed
seat. These stable boats also make great additions to any club for new and
You may need to create a plan for how your rower will get from their
recreational rowers.
wheelchair to the dock. A yoga mat (or similar) is useful to protect the
rower from abrasions while on the dock. Both AS and TA rowers use a fixed seat, so seat placement is crucial for
effective stroke length. Take the time to adjust this correctly.
COACHING TIPS
In a racing situation, TA rowers will need their legs strapped down to
Coaching the rowing stroke is coaching the rowing stroke, no matter who aid functional stability. Keep in mind, however, that strapping is a safety
you’re working with. Follow the same principles for the rowing stroke as concern for a new rower in case of a capsize. Think ahead to a strategy for
indicated in this handbook; these don’t fundamentally change for para- escaping the strapping underwater.
rowing. You will be looking at a smaller rowing stroke arc in TA/AS, and
If you have a TA rower who can use a conventional club boat, you simply
therefore the improvements you are looking for may be subtler.
need to immobilize the sliding seat.
Wheelchair athletes may not be able to maintain their posture without
Pontoons needed for AS and TA rowers are reasonably priced and can be
some padding and strapping. Have a large bin with some foam (e.g. a
fitted to all rowing shells. They are a simple way to get people of all ranges
camping roll), strapping and duct tape handy as a fix-all kit when you’re
of ability rowing, and they’re a great asset for any new club program.
working with wheelchair athletes. Work with them to get feedback as to
comfort and functionality. Rigging for AS and TA boats requires no overlap with the oars due to the
fixed seat, and the span – if your club has ordered the tighter-spanned
AS rowers may need help to learn how to recruit muscles they aren’t accustomed
riggers – is considerably narrower than regular measurements.
to using in their wheelchair. Encourage the rower to keep their chin level, which
helps them activate their chest and back muscles, and to not throw their head
back as part of the drive sequence. This also helps to avoid neck strain.
PARA-ROWING DEVELOPING THE WHOLE ATHLETE
Typical para-rowing measurements are as follows (keep in mind that these Developing The Whole Athlete Jennifer Walinga, Kirsten Barnes
are just guidelines; you’ll want to tailor measurements to each individual
rower): You’re not just a set of arms, nor are you simply a bundle of neurons. You’re
a complex, unique and miraculous mixture of mind and body. Long-Term
• AS span 130 cm; oar length 255 cm; inboard 60.5 cm Athlete Development (LTAD) considers the whole athlete in rowing. This
• TA span 140 cm; oar length 266 cm; inboard 66 cm holistic approach helps to maximize the
To start with, your club may not be able to provide specialist equipment, rower’s physical, mental, cognitive and
so if using a 160 cm span then use the shortest oars you can find, with a 76 emotional development.
cm inboard to create no overlap. It’s well known that rowing is a physical
There is a simple formula for finding the inboard to create no overlap, and mental challenge. But rowing also
which works with any span: Measure the span, divide by two and subtract promises to develop essential skills that
four centimetres. This will give no overlap. will help the rower individually and
within the team, as well as in other arenas
Additional Resources of life.
Here are some excellent resources for further reading: The key areas we focus on in developing the whole athlete are mental
performance, moral performance and socio-emotional integrity. We’ll look
Canadian Paralympic Committee. . . . . . . . . . . . . . . . . www.paralympic.ca at each in turn.
Coaching Athletes with a Disability. . . . . . . . . . . . . . . . . . . www.coach.ca
Mental Performance
Ergometer Information. . . . . . . . . . . . . . . . . . . . . . . . . www.concept2.com
Ever heard the saying that athletic achievement is 90% mental and 10%
FISA Classification Standards. . . . . . . . . . . . . . . . www.worldrowing.com physical? While we’re not absolutely certain of the breakdown, it’s widely
RCA Adaptive Manual . . . . . . . . . . . . . . . . . . . . . . www.rowingcanada.org accepted that the psychology of sport performance plays a key role in the
development of all rowers. Decades of research shows that a performer’s
mental state has a vital impact on daily training and performance. Training
the mind for success is an essential ingredient alongside the physical,
technical and tactical training and race preparation that every rower does.
Including mental performance in a rower’s daily training leads to overall
better development, as it addresses the whole person — in training, in
competition, and in life.
Moral Performance
Research shows that sports participation leads to psychological well-
being, positive social development and higher academic and occupational
achievement. It provides a source of fun and recreation, brings people
together, and contributes to the economic, cultural and moral development
DEVELOPING THE WHOLE ATHLETE DEVELOPING THE WHOLE ATHLETE
of the wider community. Some even say it reduces crime and delinquency. In the following table, we’ve suggested some coaching strategies that will
Pretty powerful stuff! As a coach, you play an important role in ensuring help you foster each of these aspects of socio-emotional development.
your rowers learn healthy, socially beneficial life skills and values through
sport. At the end of the day, you’re the one with the power to help your Attributes Coaching Strategies
rowers develop into fit, positive, contributing members of Canadian Teamwork • Balance exercises performed on the water foster reliance on
society. You are shaping our fellow citizens! others and shared responsibility.
• Illustrate the power of synergy by asking people to row at
different times and then at the same time (e.g. rowers taking
Socio-Emotional Integrity catch late and then catching together).
Related to moral performance, coaching the whole athlete also addresses • Have the bow pair do ten strokes, then the stern pair, then all
together. Key takeaway: The whole is greater than the sum of
the socio-emotional dimension. You have a hand in guiding your rowers’ its parts.
character and integrity, which includes the values, life skills and principles • Highlight the impact of timing (teamwork) on balance by
that shape the moral development of the individual. The socio-emotional doing the pause drill or the blades up drill with accurate
realm includes values like teamwork, commitment, responsibility, timing and inaccurate timing.
• Compare the workload of part vs. whole team helping with off-
discipline, striving, honesty, respect for self and others, inclusion, and a water duties (equipment storage and clean up). Key takeaway:
positive attitude. These attributes and skills are reflected in the True Sport Many hands make light work.
Ethical Literacy framework and the True Sport Principles, which support • Following racing, encourage shaking hands on the dock
Long-Term Athlete Development. More information can be found at http:// among your own team and with the competition.
www.truesportpur.ca and www.canadiansportforlife.ca. • Discuss the collaborative nature of competition, e.g. without
your competitor there would be no race, no opportunity, no
challenge to reach your potential.
• Give people an opportunity to row with those they may not
know well in order to strengthen relationships.
• Row in two boats side by side in order to see the value of
challenging as opposed to conquering one’s competition.
• Change seating orders to give people an opportunity to “row in
other people’s shoes” and emphasize the idea of appreciating
one another’s roles and contributions.
• Give the team an opportunity to identify or create effective
means of communication within the boat as well as off
the water, and decide why such a system or set of norms is
important.
Commitment • Discuss the importance of commitment in the context of
rowing, e.g. what happens if someone doesn’t show up for a
row?
• Encourage specific commitment statements from all members
of the crew, e.g. we will commit to being on time, prepared,
healthy, communicative, positive, focused and determined.
DEVELOPING THE WHOLE ATHLETE DEVELOPING THE WHOLE ATHLETE
Commitment • Require restitution for any missed rows/late arrivals by asking Striving • Discuss goals (process and outcome) in terms of health,
(continued) the late crew member to determine a contribution they can communication, technique, strength, fitness and speed.
make to the team (e.g. your late rower will carry all blades up • Provide an opportunity for rowers to express their goals in
from dock). multiple forums and ways, e.g. on the wall, in journals, in
• Impress upon your rowers that reaching their personal rowing groups, through workouts etc.
goals requires individual commitment. • Develop times and measures to capture success. These should
be regular, incremental and multifaceted (e.g. short- and long-
Responsibility • Look for opportunities to illustrate the unique responsibilities term goals) so that even if a rower doesn’t reach the larger goal
of each member of the crew, e.g. steering, calling commands,
at the intended time, they can count small successes toward it.
setting the pace, holding the boat etc.
• Help to encourage a rower’s ability to bounce back after a
• Require that all crew members participate in off-water
setback and strive once again.
demands by assigning specific roles or jobs to every member,
e.g. coach boat set-up and take-down, life jackets, equipment, Honesty • Discuss the rower’s role in training and competition.
gas can, blades etc. Understand the rules of racing, e.g. equipment breakage, false
• Discuss timing and topics for meetings (e.g. “We’ll address starts, lane impingement and ethical decision-making.
today’s team issue following our off-water warm-down.”) • Discuss potential scenarios (e.g. in a head race, your crew cuts
• Discuss ways in which current and former rowers are giving off another crew and breaks their oar but your crew continues
back to the community. Explore opportunities where team rowing to win the race). Discuss honest decision-making and
members can contribute to the community, and talk about the consequences.
benefits. • Discuss injuries and how to handle them. Talk about the
• Require club volunteer activities from all members of the crew, importance of being honest about the extent of an injury, as
e.g. race and dock marshalling, fundraising, club clean up well as capacity and healing time.
etc. Celebrate and reward these activities with parties, awards • Use strategies for incorporating honest feedback, e.g. video
nights, documentation and posting/communication of goals footage.
achieved.
Respect for • Require your coxswain to take a leadership role in
Discipline • Perform ratio drill 1:3 drive:slide to illustrate the need for a Self and communicating to the crew. Your coxswain must understand
disciplined rhythm. they are the eyes, ears and captain of the crew.
• Require a health and training log to capture evidence of
Others • Require a personal health log from each rower which includes
disciplined action, e.g. eating healthy, sleep and recovery, kms weight, training, nutrition, sleep and injury prevention
rowed, cross-training activites. strategies, with an emphasis on maintenance or improvement.
• Highlight the impact of a disciplined approach when sharing (Note that losing weight and increased injuries can be a sign
feedback, e.g. pointing out that the entire crew rowed smoothly of overtraining.)
across the rough water because they were disciplined about • Provide opportunities for crew members to ask for feedback
timing, or saying, “You’re now rowing technically well because on their own and others’ performances in order to develop
you have completed these workouts.” greater self-confidence. Expect rowers to respect the opinions
• Illustrate how to break large goals into manageable steps of others.
or increments, e.g., “If your long-term goal is to be a strong • As their coach, you can ensure that all your crew members
technical rower then you need to do (insert drills and number shine in at least one area.
of technical) workouts.” • Encourage rowers to pursue life balance by including other
• Develop a positive focus during boathouse and on-water activities outside of rowing.
activities, and encourage your crew to regroup after • Expect your rowers to develop good time management that
distractions. honours team commitments.
• Expect your rowers to arrive on time.
DEVELOPING THE WHOLE ATHLETE NUTRITION
Inclusion • Develop rotating responsibilities, e.g. each crew member Nutrition Susan Boegman
takes turns leading warm-up, cross-training and warm-down
activities. Proper nutrition is a key component to
• Discuss roles in the boat and the importance of each seat. overall rowing success and each coach
• Create opportunities to experience the power of each has a role in sharing nutrition knowledge
individual in the boat, e.g. rowing in pairs, highlighting the
with their new rowers. As a rower
distance between puddles to illustrate the contributions of
each pair etc. embarks on this journey, the importance
of sport-specific nutrition increases with
Positive • Model positive reinforcement, support and trust in your
each stroke, both in terms of education
Attitude leadership and coaching style, e.g. point out your rowers’
strengths and successes; show trust in all members of the crew and key nutrient needs. Even new rowers
to lift, pull and do things on their own; trust them to lead on will benefit from understanding the
their own or row in different boats, with different crewmates foods that contribute to optimal training
and in rougher water conditions. and recovery. A well-nourished rower will be energized, mentally alert,
• Challenge your crew to develop their own commands for set-
up and take-down e.g. fun/positive names for crew members, recovered and ready for each new training session, and will have much less
a crew name, particular songs or chants to accompany risk of illness and overtraining.
training and competition etc.
• Discuss strategies for building a positive culture in and Getting nutrition fundamentals right can help the new rower to:
around the boathouse. • maintain/increase energy and stamina;
• Debrief after each row to discuss and resolve any negative • recover from injury;
energy. • adapt and recover from training;
• Confront negative energy. Remind rowers that frustration is a
normal reaction, but one that needs to be managed. It doesn’t
• maintain hydration; and
balance the boat! • stay healthy/enhance immunity;
• Remind rowers of the technical and life skills they possess • cope with daily stressors.
that will help ensure a more pleasant row, e.g. note good • achieve a healthy body composition (grow lean mass or lose fat as
hand levels and posture; highlight their encouraging nature; necessary);
remind crew of past situations when they worked together to
overcome a challenge. Quality Eating
• Develop and maintain a fun environment that encourages life-
long participation in sport – hopefully rowing! A rower’s everyday eating pattern is critical because it is the foundation
from which they train, adapt, recover and compete. Poor eating: poor
foundation! Healthy eating: solid foundation!
✓✓ Start every day with breakfast. Your brain and muscles will thank you.
This meal will rev up your metabolism and prevent nighttime junk
food fests.
✓✓ Eat every two to three hours, aiming for five or six snacks or mini-
meals per day. Meals should be well balanced and should focus on high
quality foods (see Table 1).
✓✓ At every meal include: carbohydrates for energy, skill and going the
distance — the more you train the more you need; protein to build,
NUTRITION NUTRITION
grow and repair; high quality fats to decrease inflammation; and Quality Hydrating
vegetables and fruits for antioxidant protection.
A rower’s state of hydration varies with training, racing, sun exposure,
✓✓ Eat the highest quality food that you can afford.
humidity, air temperature, heat acclimatization and fluid intake. Loss
✓✓ Maintain hydration throughout the day, including during training and
of fluids and sodium through sweating can increase core temperature
competition.
and impair normal physiological function and performance. Prevent
Table 1 dehydration and subsequent fatigue by setting up a daily hydration plan:
Carbohydrate-Rich Protein-Rich Foods Healthy Fats ✓✓ Start drinking as soon as you wake up.
Foods ✓✓ Plan for a beverage at each meal and snack.
Fibre-rich grains and Lean animal protein Animal fat sources ✓✓ Carry a water bottle and sip fluids throughout the day. Refill if
legumes sources necessary.
✓✓ Drink during and after training. Set yourself the goal of at least one full
quinoa, brown fish, lean beef, bison, fish, grass-fed beef
water bottle during and after each training session.
rice, barley, whole chicken, turkey, lean
✓✓ If your urine is the colour of lemonade, then you’re doing a good job.
or multigrain pork cuts, eggs
Darker? Drink up!
pasta, sprouted or
wholegrain breads, Quality Recovery
old fashioned or steel-
During hard training, the muscle fuel glycogen is used. When this fuel
cut oatmeal, multi- or
runs low, the rower runs out of steam. Hard training causes muscle protein
wholegrain cereals,
breakdown; this breakdown stimulates the muscles to rebuild and become
chick peas, kidney
stronger.
beans, lentils, split
peas, black beans
What to do to enhance recovery
Dairy and dairy Dairy and dairy Vegetable fat sources • Eat carbs and protein, and drink to rehydrate. After training, the
alternate carbohydrate alternate protein muscles are primed to both replenish carbohydrate stores and repair
sources sources muscle tissue. A rower who eats immediately after the conclusion of
yogurt, cow or goat whey protein/isolate, olives, flax, hemp, training will have better muscle recovery; this will enhance the training
milk, soy milk, rice yogurt, cow or goat chia, olive and canola quality of subsequent sessions.
milk milk, soy milk, oil, avocados, nuts and • A follow-up meal containing high-quality grains and starches plus lean
cheeses seeds, soybeans proteins will further enhance recovery.
• When recovery time is short, immediate recovery nutrition may
Fruits and starchy Vegetarian protein
be best taken as a fluid, since the easily digested nutrients found in
vegetable carb sources sources
recovery drinks (such as chocolate milk) are rapidly absorbed, thus
all fresh and dried all legumes, nuts and enhancing the rate of glycogen synthesis. Drinks also provide fluids
fruits, yams, sweet seeds, soy products and electrolytes – perfect for rehydration.
potato, potato, corn and non-dairy protein
powders
Table 2: Before, During and Recovery Carbohydrate, Protein, Fat and Fluid Guidelines
Carbs (g) Protein (g) Fat Fluids Sample Foods Notes

NUTRITION
Before 1-4 grams/ Yes – if Yes – if 250-500 • oatmeal or • to top up energy stores
training or kg of body adequate adequate mL 1-2 cold whole • closer to training time, choose
grain cereal + smaller portions, as they’re easier
competition weight time to time to hours milk + fruit to digest
(BW) digest digest before • toast + nut • General Guide:
Between 1-4
butter + fruit • 1g carb/kg BW if 1 hour prior and
hours prior • turkey up to 4g carb/kg BW if up to 4
sandwich + hours prior.
fruit + juice or • experiment during training with
milk timing and quantity
• sport/granola • use familiar foods/fluids and read
bar labels to determine how many carb
and protein grams are in various
foods
• try a liquid meal supplement if you
have pre-race jitters or low appetite
During Yes – No No 150-300 • - sports • helps keep blood glucose levels
training mL every drinks such up when body glycogen stores are
30-60 as Gatorade, decreasing
15-20 gels etc. • fluid needs are very individual –
grams if
minutes this is just a guideline
training
• drink only water if training lasts
for over 90 fewer than 90 minutes
CAN ROW - COACHES HANDBOOK - PAGE 40

minutes
Recovery Yes – Yes – Yes – after ~750- • 1% chocolate • to replenish glycogen stores, repair
20-30+g the first 1000 mL milk or soy muscle tissue and rehydrate
Eat 0.5-1.2 g/ milk • After a weight training session:
in the 2 hour within 1-2 • berry and • 0.5 g carb/kg BW
within 30 kg BW/hr
hours after hrs; more milk/whey • After an on-water or ergometer
minutes of
exercise if you are protein-based session:
training or smoothie • 0.8 g carb/kg BW if also consuming
training
competition • yogurt and protein in recovery
in hot
banana • 1.2 g carb/kg BW if fewer than 4
weather • skim or 1% hours before next session
or if you white milk • 1.5 g carb/kg BW if very high
sweat a lot and PBJ energy needs
sandwich
PAGE 41 - CAN ROW - COACHES HANDBOOK
• Kashi Go Lean
Crunch +
milk
• egg white (or
eggs), whole
grain toast,
fruit
• Elevate Me Bar
& favourite
sport drink
NUTRITION
NUTRITION DYNAMIC WARM-UP
REGATTA DAY SNACKS Dynamic Warm-Up Lindsay Forget, Karen Orlando

Here are some sample snacks to have on hand when rowers are at a regatta A solid warm-up is an integral part of rowing. It decreases the risk of
site all day. Ensure there is some carbohydrate and protein in each snack to injury and prepares both mind and body for a safe and successful rowing
sustain the rower throughout the day. session. A good warm-up improves blood flow to all working areas; if your
• peanut butter and honey or banana sandwich (whole grain bread) rowers are feeling sore and stiff, light activity can ease this and allow for
• good quality sport bar (e.g. Lara, Elevate, Simply, Pro Bar) better movement. It’s an excellent opportunity to increase mental alertness,
• fresh fruit and Greek yogurt which in turn facilitates better learning. As a coach, it is imperative that
• trail mix (fruit and nut mixture) you create a discipline of warming up on land before every practice so your
• smoothies (pre-made with yogurt) rowers continue to pursue this good habit throughout their rowing careers.
• whole grain crackers or vegetables and hummus There are two parts to the on-land warm-up: general and dynamic.
Nutritious Breakfast Recipe The general warm-up involves aerobic activity that increases body
• Power Muesli temperature. It’s followed by the dynamic warm-up, a series of movements
• 8 cups old fashioned oats designed to mobilize and stretch the muscles and joints. (The traditional
• 4 cups of favorite whole grain cereal such as Kashi Go Lean Crunch (or ‘sit and stretch’ method before activity is no longer practised; static
more oats) stretching and flexibility is performed afterwards instead.)
• 1 cup each: wheat or oat germ, ground flax, ground sesame seeds, hemp
hearts, lecithin granules, raisins, dried goji berries or cranberries General Aerobic Warm-Up (3-15 minutes)
• 4 or more cups chopped nuts. The general warm-up involves three to ten minutes of aerobic activity. If
• ½ cup (or to taste) brown sugar, Sucanat or other sweetener it’s cold out, extend your warm-up to 15 minutes.
• cinnamon to taste
• optional ingredients: chopped candied ginger or shredded organic Examples of aerobic activity include jogging, cycling, erging and jumping
unsweetened coconut jacks. Skipping drills and high knees are also ideal activities to help with
Combine all ingredients. Store in large plastic Ziploc. (You can halve this hip mobility.
recipe and make substitutions if necessary.)
Dynamic Warm-Up (8-10 minutes)
Prior to activity, rowers should engage in a minimum of five exercises that
promote mobility in all of the major joints (i.e. hips, shoulders and spine).
Dynamic movements promote good movement patterning and flexibility,
which helps in developing proper rowing technique. Perform the exercises
as a group, with the coach or a rower as a lead.
Below are several examples of dynamic movements. Each repetition
should only be held for a couple of seconds before performing the next.
Remember, this is dynamic: you want to keep moving!
DYNAMIC WARM-UP DYNAMIC WARM-UP
1. High March (total body) 3. Walking Lunge With Twist (lower body mobility and stability; spine
• March forward, bringing your knee up as high as possible each mobility)
time you take a step. • From a standing position, take a big step forward with your left leg,
• As each knee rises, raise the opposite arm, bent at the elbow, into keeping your feet hip-width apart.
the air. • Keeping your back straight and chest out, bend your left knee to 90
• Repeat march, alternating arms and legs for approximately 20 degrees (make sure it doesn’t pass your toes!). Your right knee will
metres. almost touch the ground.
• Jog back to the starting point. • Hold this lunge position, arms straight out in front of you, palms
together.
• Rotate to the left, keeping your lower body strong. Once you’ve
reached the end of your twist, return to centre and step your right
leg forward to meet your left. Switch sides.
• Do ten lunges in total (five per leg).
2. Karaoke Walk (total body)

• This drill requires you to walk laterally. Start by moving to the left.
Bring your right knee across your body, nice and high, with full hip
range of motion. Place the right foot on the ground.
• Bring your left foot from behind and return to the starting stance.
4. Spider Lunges (hip mobility)
• Now move the right foot behind the left, and then return the left
• Begin in a standing position. Lunge one leg forward and place
foot to the starting stance.
each hand on either side of your front foot. (If you can’t reach your
• Repeat four times, then move to the right, reversing the steps.
hands to the ground, place them on your front knee.)
• Press the hip of the rear leg toward the floor to stretch the hip
flexors for two to three seconds.
• Step the back leg forward to meet the other in a standing position.
Continue with the opposite leg forward.
• Repeat three to five times on each leg.
DYNAMIC WARM-UP DYNAMIC WARM-UP
5. Assisted and Bodyweight Squats (hip and spinal mobility) 7. Inchworms (hip, spine and shoulder mobility and stability)
• Place your feet hip-width apart or a little wider with toes pointed • Begin in a standing position.
out slightly, and your arms above your head in a Y formation. • Reach for your toes, bending your knees if need be.
• Keeping your heels glued to the floor, sit back like you’re sitting in a • Once your hands are on the floor, walk them out until you’re in a
chair. (Chest and arms up! Bum out! Eyes forward! Back straight!) plank position with elbows straight.
• The moment your heels pop up or your chest drops, return to • Once in a plank, walk your feet in toward your hands until your
standing. Conversely, if you can sit all the way down with heels hands and feet are as close as you can get them.
down and a tall chest, this is your full squat (it’s also the optimal • Repeat the movement by walking your hands back out, away from
finish position). your feet, into another plank position.
• Continue for ten reps. • Continue your inchworms for another three to eight reps.
• Modification: An assisted squat is the same movement except
holding onto a post or similar structure to ease some of the load
on your knees and hips. It’s a good warm-up for lower body joints
before doing a bodyweight squat with no support.
6. Bear Walk (total body)

• Place feet and hands on the ground.
• With bent knees, walk yourself forward by moving your right hand
forward, followed by your left foot.
• Repeat with left side, repeating for approximately ten “steps.”
CROSS-TRAINING CROSS-TRAINING
Cross-Training Lindsay Forget, Karen Orlando has limitations with their knees or hips. It’s also a good idea to encourage
your rowers to do some sideways and backwards running to get them
Cross-training is essential for rowers at all levels. New rowers especially moving in different directions.
benefit from a variety of off-water workouts, as this type of training
increases their strength, stamina, speed and suppleness while reducing Start with five minutes of running. Work up in increments of five minutes
the incidence of injury. Cross-training also enhances physical literacy by to a maximum of 40 minutes. The goal is to encourage steady-state aerobic
developing balance, agility, coordination, as well as running, jumping, activity.
kicking and throwing skills. Develop your rowers’ speed through running accelerations. One example
The repetition of the rowing stroke can be straining on the new rower’s of acceleration training is sprint training, in which running speed is
body. Diverse types of exercise and movement will create strength and gradually increased from jogging to striding and, finally, to sprinting
stability in opposing muscles to balance the muscles needed in the rowing at maximum pace. Running repeat sprints of 20-30 metres with full
stroke. For example, side-to-side or single-leg movements are great cross- recovery is one option for an acceleration workout. These drills provide
training exercises for rowers, since there is little lateral movement in the neuromuscular and cardiovascular benefits by maximizing power output.
boat and on the erg. In rowing, we tend to see weaknesses developing in
the sides of the hip, which can lead to instabilities and even injury. Cross- Cross-Country Skiing/Swimming
training helps to prevent this, while incorporating variety and fun into Include these aerobic sports as well to provide stamina and strength while
your practice sessions! Ensure your rowers do a proper warm-up before developing supporting muscles that will enhance the rowing stroke and
each cross-training sport or exercise. assist in injury prevention.
Soccer Yoga and Pilates

A game of soccer will assist the new rower in developing speed, stamina Yoga and pilates are fantastic cross-training options for your rowers. Core
and agility (quick steps, fast feet, eye/feet coordination, maneuvering). strength and flexibility are critical for rowers, and both of these forms of
Soccer also provides an opportunity for team building for the new crew! activity are great for this. You don’t have to be an expert; if you have a TV
and DVD player at the boathouse, you can always have yoga as a backup
Running (maximum 40 minutes) plan! No DVD? Stream it live at DoYogaWithMe.com.
Running is an excellent option for cross-training. It’s accessible, assists
in training the heart and lungs, and almost anyone can do it. If you’re Circuit Training
planning on doing any running with your rowers, be mindful that Circuits can be a lot of fun for the new rower. They require little or no
progression is critical. The worst thing for a novice is to jump into a high equipment to achieve an effective workout. Circuits are a great way to
volume of running: while it’s a great form of exercise, running can be very incorporate your non-rowing specific movements, such as side lunges
hard on the body, particularly the knees and hips. Encourage your athletes and pushups. When leading this type of activity, keep in mind your total
to pursue good technique to avoid injury. volume of work. If your rowers are just starting out, remember to keep the
Be sure to do a proper warm-up prior to running. This is a good time to do intensity low. For example, start with two sets of seven exercises, giving
some skipping and high-knees drills. Ask that your athletes wear proper ample rest between stations. With too little rest or too many exercises,
running shoes and have a backup plan (e.g. stationary bike) in case anyone rowers can become quite sore or even injured.
Here’s an example of a circuit for new rowers that incorporates nine 2. Plank
exercises: • Begin face down on the floor with feet
together, toes planted and hands (palms
The Boathouse Workout down) under your shoulders.
• Contract the deep muscles of your core
This circuit is designed for a boathouse training session and assumes you and press yourself up until your arms
have no fitness equipment at all. It can be done anywhere! Perform each are straight.
station for 30 seconds, then move to the next. Participants have 30 seconds • Maintain a neutral spine and a straight
to get to the next station. This gives your rowers a 1:1 work-to-rest ratio. line from your shoulders to your heels.
Once all the exercises are complete, rest for three to five minutes and repeat If your wrists are sensitive, go onto your forearms.
the circuit once again. As a progression, you can do three sets of the circuit, • Modification: If the full plank is too difficult, you can modify
shorten the rest period, or increase the work time. Whatever you do, be this by leaving your knees on the floor, or by placing your hands/
sure to build gradually, emphasizing good technique and proper form. forearms on a bench.
1. Bodyweight Squats
• Place your feet hip width apart or a little wider, with toes pointed 3. Bridge
out slightly and hands above your head in a “Y” formation. • Lie on your back with knees bent and feet flat on the floor.
• Keeping your heels glued to the floor, squat back like you’re about • Bring your hips off the ground to create a straight line from your
to sit in a chair. Keep your bottom way out! shoulders to your knees. Hold for a second or two, then release
• Keep your chest and arms up, your eyes forward and your back back to the floor or mat. Repeat the movement until the 30 seconds
in a neutral position (the same position it would be in if you are over.
were standing normally). The moment your heels pop up or your • Don’t arch your back – your spine should stay in a straight line.
chest begins to drop, you’ve gone far enough. Return to standing. • Modification: If you find this easy, try the same movement on only
Conversely, if you can sit all the way down, keeping your heels on one leg, alternating legs each time you bridge.
the floor and your chest tall, this is your full squat (and is also the
optimal finish position).
• Rowers should move slowly through the motion. Flexibility will
improve over time.
4. Skater Lunges 6. T’s, I’s and Y’s

• Begin in a standing position with knees bent in a quarter-squat • These exercises help to develop shoulder blade stability. They are
position. best done on a large stability ball, but if this isn’t accessible to you,
• Shift your weight onto your right leg. Lift your left leg off the floor they can be done face down on a mat.
and tap it out to the side and back to centre. Repeat this movement • If you’re on a ball, stretch your legs out straight behind you and
until you’re halfway through the time limit. place your chest on the ball. If you’re on the mat, simply lie face
• Switch legs for the second half of the time limit. Feel the burn! down.
• Try to keep your shoulder blades together and tucked down, toward
your hips, as you perform these movements.
• Start with your T’s. With hands straight out at your sides and
thumbs toward the sky, pulse your hands slowly up and down no
more than 12 inches off the ground. Don’t lift your chest off the
ground.
• Perform the same movement with your arms in a Y formation, and
again in an I formation. Complete eight reps of each until it’s time
to switch stations.
5. Inchworms
• Begin in a standing position.
• Reach for your toes (you may need to bend your knees to do this).
Once you have your hands on the floor, walk them out until you’re
in a plank position.
• Once in a plank, walk your feet in toward your hands until your
hands and feet are as close as you can get them.
• Repeat the movement by walking your hands back out, away from
your feet, into another plank position. Repeat from the beginning.
CROSS-TRAINING WARM-DOWN (Post-Practice Stretching)
7. Side Plank Warm-Down (Post-Practice Stretching) Lindsay Forget, Karen Orlando

• Lie on your left side on the floor or on
a mat. Place your left hand under your As with the warm-up, a proper warm-down increases mobility and
shoulder and push your body up so that lessens the likelihood of muscle tightness and injury. Rowing back to the
your entire body is in one straight line, boathouse works as a natural cool-down, but stretching off the water is
balanced on your left arm and left leg. still necessary. It’s your responsibility as a coach to encourage your rowers
• Place your right leg on top of the left; to stretch and work on mobility after each workout. Ensuring your rowers
keep your eyes looking forward. understand that each practice ends with on-land stretching helps to
• Hold this position, ensuring that your reinforce a good habit. It also encourages rowers to efficiently manage their
body is perfectly straight. time in docking and putting the boat away!
• Modification 1: Place your right foot in front of your left so that
you’re balanced on both legs. Repeat on the right side. Stretching (10 minutes)
• Modification 2: You can do the plank from your elbow and forearm Once all equipment has been stored, gather in a warm location. If you’re
if balancing on the wrist is too difficult. outside and if it’s cool, have your rowers dress warmly to prevent muscle
8. Crunches injury.
• Start on your back with your knees bent
and feet flat on the floor. It’s a good idea to invest in mats so your rowers have something
• Place your fingertips lightly beside comfortable to stretch on. Choose five stretches and lead the group through
your head, tuck your chin toward your each one. Hold each stretch for a minimum of 30 seconds. Key areas to
chest slightly and peel your head and target for rowers are the hips, legs, back, chest and forearms.
shoulder blades off the floor. 1. Sample Stretches For Rowers
• Hold your crunch for three seconds, • Quads
then return to the floor. Repeat this • Find a box or bench that’s halfway
movement until the time is up. between knee and hip height.
9. Lower Abdominal Crunches • Stand facing away from the bench. Place
• Start on your back with your knees your left foot behind you on the bench.
bent at 90 degrees and your hands • Press your left hip forward. You should
underneath your buttocks. feel a stretch through the front part of
• Now slowly lift your bottom off your your left thigh.
hands, pulling your belly button down • Hold for 30 seconds and switch legs.
toward your spine. 2. Hamstrings
• Return to start position and repeat • Lying on your back, lift your left leg
movement until the time is up. straight into the air. Keep hips, head and
right leg firmly on the floor.
• Grasp the left leg behind the thigh and
gently pull it toward you until you feel a
light stretch.
WARM-DOWN (Post-Practice Stretching) WARM-DOWN (Post-Practice Stretching)
• Hold for 30 seconds and switch legs. of your spine. This opens your chest and stretches your torso and
• Modification: If you can’t reach behind your thigh without taking spine.
your head off the floor, try to use a band around the back of your • Hold for two to three seconds and return to starting position. This
thigh or around your foot. is one rep.
3. Hips and Buttocks • Do ten reps on each side.
• Lying on your back, bend your knees
and plant both feet on the floor in front
of your buttocks.
• Cross your left ankle just above your
right knee on the front of your thigh.
• Reach around and grasp your right shin
with your hands.
• Modification: If your shin is too far for
you to comfortably reach around, clasp your hands behind your
right thigh instead. 6. Chest
• Keeping your hips flat, pull your right knee toward your chest. • Stand inside a doorframe facing into
(You’re using the right leg to apply the direction and tension that the room.
will stretch your left glute.) • Place your arm against the wall at
• Hold for 30 seconds and switch legs. shoulder level, with your elbow bent
4. Lats at 90 degrees. (If you don’t have a
• Kneel on the floor with your bottom doorframe, use a post.)
resting on your heels. • Gently press your torso forward,
• Bend forward with arms outstretched. keeping your arm in place until you feel
Place your forearms parallel to each a stretch across your chest.
other on the floor, palms up. • Hold for 30 seconds and repeat with the other arm.
• Keeping your arms parallel, bring your • You can target different sections of the chest muscles by moving
hips back toward your heels. your arm up or down slightly. Try a lower and an upper stretch, as
• Once you feel a stretch behind your well as one at shoulder level.
armpits, hold for 30 seconds. 7. Forearms
5. Spine • Sit on the floor with legs outstretched.
• Lie on your side with your knees and hips both bent at 90-degree • Place your hands behind you, palms
angles. wide open and down, and fingers facing
• Place your arms straight out in front of your body with your hands away from you.
together, palms facing each other. • Lean back on your wrists until you feel
• Keeping both knees glued together and your bottom knee and a stretch. Hold for 30 seconds.
hand glued to the floor, open your arms as wide as you can. Follow
your top hand with your eyes so your head moves with the rest
WARM-DOWN (Post-Practice Stretching) WARM-DOWN (Post-Practice Stretching)
Soft Tissue Release

Mobility work uses body weight and a small ball or roller to apply pressure
to muscles and joints. It’s a tremendous help to rowers, as it loosens tight
muscles and promotes blood flow, offering another excellent way to lessen
the likelihood of injury and promote recovery.
Try to access or purchase foam rollers and/or tennis or floor hockey balls
for your rowers to use. lats
Instructions for Mobility Work Ideal for the tennis/floor hockey ball:
Lie down so you’re placing the affected area on top of the roller or ball.
Using a rolling motion, apply pressure with a rolling motion for 30-
60 seconds. Roll various regions of the body. If there is a spot that’s
particularly tight, you can spend more time there in an effort to loosen
it off. As with all stretches or exercises, start moderately and gradually
increase the time you spend rolling each area.
Ideal for the foam roller:
hips upper back
IT bands calves quads

hip flexors chest
inner thigh spine chest
ERGOMETER TRAINING ERGOMETER TRAINING
Ergometer Training Aalbert Van Schothorst by establishing a technical principle as a focus for the practice session.
Keep your instructions simple and to the point, and resist the temptation
The ergometer is the best form of cross-training to fix everything at once. Rather, allow your athletes to develop skill with
for rowing, but only when used properly. All their new knowledge. This builds confidence in themselves and in your
coaches should utilize it as a tool for teaching coaching.
and ingraining good technique, with a focus on
posture, rhythm, effective length and efficient As your rowers progress to completing pieces with good form and rhythm,
power. Each rower gets individual attention you can decide to lengthen the workouts or increase the stroke rate to
and thus can progress at their own rate. Ensure stretch their capacity.
workouts are in LTAD alignment and are suitable The most important part of coaching on the ergometer is to be present and
for each individual you’re coaching. Skill development is the priority, paying attention to the rower so you can adjust the training appropriately.
moreso than speed or exertion.
In the early stages of athletic development, you’re focusing on body Workouts
sequence as it transfers to the water. You do this in erg training by The training categories of intensity as listed below show the complexity
introducing drills which reinforce an idea that will be used on the water, of an effective training program. Crews in the early stages of learning and
or by giving feedback that would be impossible on the water. Once you training will benefit the most from Categories I, V, and VI as these allow the
establish a given skill with your athletes, your workouts must help them crew to focus on the most important thing: technique. Category II, III, and
build technical proficiency at this skill. Once a rower has good technical IV are listed ONLY for the sake of comparison. If you’re doing workouts in
skill on the ergometer, it becomes a tool for them to drive aerobic fitness these categories, your training is too physically demanding for your crew!
during non-water days or when the crew gets blown off the water and can’t
practice. Workouts are listed in order of skill development. Once a crew can
complete a workout effectively, they can move to the next workout in that
Encourage your rowers to ask questions, and provide opportunities to category. For Categories V and VI, be sure to insert and change a drill every
clarify or illustrate the skill and how it applies to rowing. By being present 20 strokes or so; this helps train the capacity to sustain mental focus.
and watching the ergometer practice, you’ll accelerate your athletes’
learning and will ultimately turn out a more accomplished crew. The training categories below are meant to achieve the same intensity and
heart rate according to the Categories of Intensity document found on
Skill Progression page XX. Here, however, you’ll find less volume in each workout to ensure
Begin by showing your rowers how to set themselves up on the machine: ergometer workouts develop and maintain technique and reflect the LTAD
how to hold the handle, adjust the feet, use the screen, adjust drag factor stage of the new rower.
and maintain the ergs by wiping them down after each use. Spending Category VI training encompasses all intensities up to aerobic threshold
a generous portion of time on these fundamental skills makes future and functions as the foundation for all higher-intensity interval training.
practices more efficient and reduces overall frustration for you.
• 4 x 10 minutes – changing rates between 12 and 14 strokes per minute
Once the rower establishes proper sequence and rhythm, you can get • 3 x 15 minutes – rates ranging from 18-22 strokes per minute
going with your ergometer training. When working with beginners, it is • 2 x 20 minutes – rates changing from 18-24 strokes per minute
essential that you emphasize proper form over hard work. Workouts must
allow your rowers to sustain technical proficiency. Begin each workout
ERGOMETER TRAINING ERGOMETER TRAINING
Category V training represents those training intensities between aerobic Para-Rowing Information
threshold and anaerobic threshold. Work at this intensity usually functions
Because indoor rowing machines
in long undulating intervals. Try these National Team
are stationary and, unlike a crew
workouts with your new rowers!
• 1 x 15 minutes – rates 22-26 as prescribed boat, can be used by individuals,
• 1 x 20 minutes – changing rates up 2 beats every 5 minutes indoor rowing classes can
(20,22,24,26) accommodate those with diverse Darcy Marquardt’s Favourite Erg
• 1 x 25 minutes – changing rates by 2 beats every 5 minutes fitness abilities. Rowers with visual, Workout
(24,26,28,26,24) physical or hearing impairments • Crew: HWT women’s 2- Gold
can participate with minimal Eton 2006, HWT women’s 8+
Category IV training operates within a narrow band just above and Silver London 2012 London
adjustments by class instructors.
just below anaerobic threshold. This level of training moves anaerobic 01
threshold closer to VO2 max. Cat IV is usually interval work with a focus of Remember that a para-rowing • Sprints 8 x 250m, at race pace
3:1 rest/work ratio. fixed seat suitable for a boat or above, 2 minutes light
can easily be clamped on to the technical rowing between
• 1 x 5 minutes – stroke rate 24-28
ergometer. 250s.
• 2 x 5 minutes – stroke rate 24-28 – technical row of 15 minutes
between each piece Andrew Byrnes’s Favourite Erg
• 3 x 5 minutes – stroke rate 24-28 – technical row of 15 minutes Workout
between each piece • Crew: HWT men’s 8+ Silver
London 2012, HWT men’s 8+
Category III training challenges the intensity between anaerobic threshold
Gold Beijing 2008
and V02 max. Category III training should only be done during the pre-
• Extended pyramid, 2 minutes
competitive and competitive phases of the year.
at each rate, 34 minutes total.
• 1 x 4 minutes – stroke rate 26-28 • Rates: 18-20-22-20-22-24-
• 3 x 4 minutes – stroke rate 26-30 – change up 2 beats every minute 22-24-26-24-22-24-22-20-
(rest 4 minutes between intervals) 22-20-18
• 4 x 4 minutes – stroke rate 30 (rest 4 minutes between intervals)
Category II focuses as long as possible at V02 max to increase VO2 max
and V02 Max endurance. This training should only be done for the final
month before a major competition.
• 1 x 1500m @ 2km pace
• 3 x 1.5 minutes @ 1km pace (5 minutes rest between intervals)
• 4 x 1000 meters @ 2km pace (5 minutes rest between intervals)
Category I trains the anaerobic system used in the first 20 seconds and the
last 500m of sprint races.
• 4 x 15 second sprints – 30 seconds rest
RACK TO WATER AND BACK RACK TO WATER AND BACK
Rack To Water And Back Before-Row Checklist

(Equipment Care and Rigging) Brenda Taylor Check the boat over before going on the water to ensure it’s safe to row.
Ensure that:
New rowers need to become responsible for
basic equipment knowledge and care. They also • all riggers are snug, with all nuts (including top nut) present and tight;
are responsible for the communication and skill • all height spacers are present (no gap showing on the pin above or
necessary to transport equipment safely to and below the oarlock);
from the dock, as well as for ensuring safe and • all parts are present: seat, footstretchers, bow ball;
comfortable rowing. Rowers must consistently use • heel ties are down and in place; and
the correct equipment terms, follow boathouse • there is no visible damage to the hull.
routines for taking care of the equipment, and Rack to Dock Transport
identify basic rigging problems and how to correct • Remove oars slowly from racks.
them. This ensures comfortable and happy rowers, increases water time, • Carry the oars correctly, blade first, and place them neatly on the dock
decreases preparation time on land and reduces wear and tear on equipment. or shore.
• Safely carry both small and large boats with weight evenly distributed
Equipment Knowledge amongst all rowers.
New rowers need to: • Place the oars in the oarlock with the blade facing the stern and
positioned correctly on port or starboard.
• identify and differentiate between the following boat types: 1x, 2x, 2-, • Ensure the oarlock gate is closed properly.
4x, 4-, 8+ (straight and coxed boats); • Tighten all wing nuts and bolts on slides and footstretchers.
• identify the following parts of the boat: bow, stern, port, starboard, * Remind rowers that most damage to boats occurs between the dock and the boathouse.
rigger, oarlock, gate, slides, foot stretchers, gunwales, fin, rudder, deck
(bow, stern); Launching The Boat
• identify and differentiate between sweep and sculling oars, port and
starboard oars; and On breezy days, talk about which side of the dock to launch from and
• identify the following parts of the oar: handle/grips, shaft, collar/ return to. Make sure crews regularly practice launching and docking on
button, sleeve, spoon/ blade. both sides of the dock. Have them pay attention to the hull and fin when
putting the boat in the water. Ensure rowers are close to the edge of the
Rack to Water and Back dock and that they work in unison to place the boat gently in the water.
New rowers need to learn basic equipment knowledge and on-land Remind rowers that they should never step into the bottom of the boat
boathandling. Every coach should teach the following equipment or onto the seat deck. Show them that the only safe place to put their foot
knowledge, and provide direct supervision and instruction while is on the reinforced part of the seat deck built for that purpose. Teach
following the crew down to the dock safely. As new rowers become more rowers to stand on one leg, with the oar(s) in their waterside hand and
competent and confident, they can be encouraged to take more control their dockside hand on the gunwale. This teaches them balance and
and responsibility. This involves becoming competent in handling the confidence that the boat will not tip, and it reminds them to hang onto the
equipment safely and efficiently, having respect for others, and following oar(s) when getting in. It’s also less awkward and reduces the likelihood of
boathouse routines and norms. Rowers will progressively learn additional inadvertently stepping or sitting on a weak part of the boat.
duties like how to carefully remove and replace seats and riggers.
Once in the shell, show rowers how to gently lean away from the dock while Footstretcher Placement
pushing off directly, or when they’re “walking” the boat down to the end of Proper footstretcher placement
the dock. This way the riggers and oars more easily clear the dock. Rowers is necessary in order to establish
can also push off hard together while the bow person prepares to sit up good rowing technique. Correctly
at the catch, and gently spike it away from the dock, pointing the bow out adjusting the feet toward the bow
first. Spiking the boat off the dock also prevents blade wear and tear. or the stern of the boat enables
the rower to row comfortably, in a
Dock to Rack Transport position that is biomechanically
• Have only one coxswain or rower give commands. efficient.
• Enlist the ‘no talking’ rule for others, except to avoid a collision.
Sculling: The footstretcher should be set so the butt ends of the handles are
• If needed, clean the hull, slides and wheels after the row.
15 cm apart when the rower is sitting in the correct finish position.
• Rowers should all know whether the bow or stern goes first into the
boathouse. Sweep: The footstretcher should be set so the butt end of the handle comes
• Ensure access to the rack is clear of equipment and other people. just to the outside edge of the athlete’s body at the finish position.
• Line up tape markings on the boat and rack for proper storage.
• Tilt the boat slightly as you put it on the rack (with riggers going in COACHING TIP
first, a bit higher).
A good rule of thumb is to ask the rower to sit 90 degrees upright with the
• Always check to make sure the boat is resting correctly and evenly on
legs straight and the butt ends of the handles touching. In this position,
its gunwales (or on its deck, in the case of a 1x, 2x, 2-), and not on the
there should be about 2-4 cm between the handles and the rower’s body.
splashguard or riggers.
This is an effective check that will allow the rower to row comfortably.
• Identify and report any equipment damage as per the protocols at your
boathouse.
Common Errors in Footstretcher Placement
Rigging
Too far to the bow
Rowers should be taught basic rigging guidelines. These will help them Sculling: The oar handles pass the
become independent with the following duties. body at the release. The rower feels
like they have too much “room” at
The Footstretcher the finish and may feel like they
can’t return easily to the entry
Moving the footstretchers properly in the longitudinal position and with
position.
care prevents damage to the boat. Foot stretchers must:
• be straight and even (side to side); Sweep: The outside arm is too
• rest in the notches in the side and centre tracks; and close to the midline of the body,
• be secured, with tightened side and centre bolts. resulting in an awkward, uncomfortable and inefficient pull and release.
• The bottom of the footstretcher must be supported with the centre bolt
so the footstretcher doesn’t rest on the bottom hull. (Rowers should be
shown that, in most boats, they only need to loosen and not remove the
side and centre wing nuts to adjust the footstretcher.)
Too far to the stern Adjusting the Slides

Sculling: At the finish, the handles
The slides need to be adjusted so that when the footstretchers are placed
are too close together. The rower
properly the rower does not hit the slides’ front or backstops. Rowers
feels cramped at the finish and
and coaches should check this when they adjust their footstretchers, and
has trouble releasing the blades
correct their slides if necessary. Care should be taken to loosen but not
cleanly.
remove the slide wingnuts and washers.
Sweep: At the finish, the handle
extends well past the outside of COACHING TIP
the body and the inside hand
Remind rowers that to achieve accurate adjustments to footstretchers,
passes the midline of the body.
oar height and slides, they need to be made at the dock, while the rower
is sitting in the boat or at the edge of the dock. Crewmates can often help
COACHING TIP
with adjustments.
Where the foot stretcher sits in the track (the number of notches showing)
varies from boat to boat, depending on rigger and track placement. It
is important that rowers learn how to place the footstretchers correctly,
relative to their rigger and oar handle, and not by simply “counting holes”.
Oarlocks
Ensure blades are placed in the
oarlock in the right direction with
the oarlock facing towards the
stern. To determine if the oarlock
is set approximately at the correct
height, have the rower sit at the
finish position, resting the oar(s)
on their thighs. The lower edge
of the blade should be 10-15 cm
off the water. If the blade is too high off the water, move the washers from
above the oarlock to below the oarlock. If the blade is too low, add washers
below the oarlock until the correct height is achieved.
BOAT HANDLING AND RCA CAN ROW SKILLS TRAINING BOAT HANDLING AND RCA CAN ROW SKILLS TRAINING
Boat Handling and RCA Can Row Skills Training 4. Stopping: emergency stop, stop from rowing, stop from backing, stop
from gliding position
A recent review of the current system of 5. Balance: involved in all skills
rowing competitions in Canada recommended
changes necessary for these competitions to
support and be consistent with Long-Term Crews will learn how to approach and perform each skill by understanding the:
Athlete Development (LTAD). In this (LTAD) • size of the boat as it relates to boat speed, turning and stopping;
Competition Review*, the Coach Education • number of crew necessary to perform each skill (e.g. only two rowers to
and Development Committee (CEDC) has back into starting gates);
recommended effective boat handling and • position of the crew member who assists in turning the boat (bow seat
basic skills training for new rowers. The inclusion of the RCA CAN ROW is most effective for turning the bow, stroke seat for turning the stern);
Skills Event* into the RCA regatta schedule further encourages this • approaching angle necessary to row around a buoy or into a lane;
essential skill development. • balance, boat speed and steering necessary in all kinds of wind and
wave conditions;
New rowers of all ages will benefit from practicing these skills daily in a • blade pressure and blade depth on port or starboard and how it affects
variety of crew, wind and weather conditions. This daily skills training will steering; and
help beginning crews become competent in a CAN ROW Skills Event and • timing of bladework and how it will affect balance, steering and boat
will prepare them for future 2000-metre competitions. run.
The emphasis on boat handling, skills training and preparation for the If possible, practice performing each skill with buoys that you’ve set up,
RCA CAN ROW Skills Event will provide: or landmarks that you’ve agreed on. This will help your crew learn and
• safe, enjoyable, injury-free rowing; perform the skills accurately.
• practice for good technique while training. Crews that row well
technically will be able to perform the skills more effectively including: RCA CAN ROW Skills Event and Coaching Tips
blade control, timing, balance, posture, rhythm and efficiency, and
power application; 1. BACK AND LOCK
• good communication and teamwork (crews will need to agree on the Relevance
commands, problem solve and be creative while practicing the skills); This skill simulates approaching and lining up for a race start,
• awareness and judgment skills to read and respond to weather and including backing the boat into the start gate efficiently and with
wind conditions, surrounding obstacles, and other boats; and control, and lining the boat up straight.
• skills to race safely and with confidence in sanctioned regattas.
The following basic boat handling skills and skills execution guidelines are Execution
included in the RCA CAN ROW Skills Event: Encourage crews to read the wind conditions and consider their line
1. Turning: wide turns, sharp turns, spin turns, turning to port and of approach, and adjust accordingly. Crews should approach the ‘race
starboard start’ at a 90-degree angle and turn their boat, as into a lane, with
2. Backing: in a straight line, and steering while backing control.
3. Steering: aligning, steering a straight course, course correction to port
and starboard
BOAT HANDLING AND RCA CAN ROW SKILLS TRAINING BOAT HANDLING AND RCA CAN ROW SKILLS TRAINING
2. START Execution
Crews should attempt to row for ten strokes on the square. Crews
Relevance
should strive for a relaxed and correct grip, good pressure on the blade,
This skill simulates the race start or the start of a practice piece with
correct posture, and proper timing at the catch and release to achieve
the crew preparing to start from a buoy (similar to a boat aligned and
balance throughout the stroke.
still, in the start position). The crew responds to a coach’s or starter’s
commands, holding a straight line and executing race start. 5. SPIN TURN
Relevance
Execution
This skill simulates turning in a confined space in or on a crowded
The crew sits with stern touching a buoy. The boat is still, under
practice session or course, or when lining up at the start of a race.
control and aligned. On coach’s command (flag and verbal), the crew
performs a race start. Speed and pressure off the start should be
Execution
appropriate to the athletes’ skill level. Attention to timing and stroke
The crew approaches a centre buoy and completes a 360-degree turn.
length will help balance the boat and keep it moving in a straight line.
The goal is to “turn on a dime”. Crews will determine their approach to
3. EMERGENCY STOP the turn, e.g. the use of partial or full slide rowing, backing and rowing
on port and starboard, and the leverage advantage of the bow seat.
Relevance
This simulates an emergency stop (to avoid a collision with another 6. S TURN
boat or obstacle), including responding promptly to crew, coach, or
Relevance
umpire commands.
An S turn simulates the wide continuous turns on port and starboard
made during long practice pieces, during headraces, or to avoid
Execution
obstacles. Emphasize all crew members turning efficiently while
The crew, coach or umpire will issue the “Stop!” command at a random
maintaining boat speed.
time, similar to what might occur in a race. The crew should plan
ahead of time how they’ll perform a stop. On the water, crews should
Execution
attempt to come to a complete stop, holding water as quickly and
Anticipate the turn, taking into account boat’s momentum. If the turn
efficiently as possible with balance and control.
is tight, one or more rowers can take “air shots” on one side, provided
4. SQUARE BLADE the other rowers continue to row. Remind crews of the turning
advantage of bow seat. Encourage them to make adjustments in
Relevance
timing, stroke length and blade pressure to execute the turn.
The square blade skill emphasizes blade control, timing, balance and
relaxation. It also encourages keeping blades high off the water in the * Information on the LTAD Competition Review and the complete RCA
interests of avoiding obstacles. CAN ROW Skills Event (with videos) including Planning, Course Setup and
Scoring are available at www.rowingcanada.org.
RCA TECHNIQUE AND DRILLS RCA TECHNIQUE AND DRILLS
RCA Technique And Drills Volker Nolte within the whole stroke. Relaxation and effort must alternate to give the
rower a chance to propel the boat and then recuperate as much as possible
In this chapter, you will find four sections designed to give you information to be able to repeat the motion many times over the course of a training
about the four phases of the rowing stroke. These are specifically geared session or a race. Proper flow and rhythm allow the boat to run the
toward coaches at your level. smoothest, generating the least resistance in the water and maintaining the
These sections were developed by four accomplished Canadian coaches. highest speed for the given effort.
Here you will find their perspectives on how the rowing phases should You can measure rhythm by timing the lengths of the recovery phase and
ideally be taught, as well as specific drills to help with mastering the the propulsive phase (consisting of the entry, drive and release phases).
different phases. Together with the new model of the RCA Technique, The quotient of these two quantities is a measure of the rhythm. Of course,
found at www.rowingcanada.org, we have a great piece of information for rhythm changes when stroke rate varies. While rhythm measures about 3:1
coaches and rowers to shape the movement pattern that they teach and at a stroke rate of 18 SPM, it changes to about 1:1 at race stroke rate.
learn.
It is important that rowers be able to produce a phase of relaxation at
Teaching the Complete Rowing Stroke every stroke rate and speed. You can observe this by watching the boat as
it travels through the water: it should run through on the most horizontal
Flow path possible. Significant pitching and visible loss of speed are indications
The task for each coach is to combine all four phases and teach the of a poor flow and rhythm, while horizontal gliding and constant velocity
complete rowing stroke. Each rowing phase sets up for the next; the are positive signs.
whole stroke can only be efficient if all phases are smoothly connected.
The complete movement must flow, with no stoppages during phases Posture
nor abrupt transitions between phases. Getting the complete stroke right The rower provides propulsion for the whole
also helps bring your crew together, as the movement of each individual system (rower-boat-oars), and therefore needs
rower has to flow in unison with those of the other crew members. By to exert significant forces on the blade. These
watching the flow of forces are generated by the rower’s many
the entire stroke, the muscles, which work in a highly coordinated
coach can detect and, way to maximize energy while simultaneously
if necessary, correct a protecting the body from potential injuries. This
given skill by observing is only possible when the rower maintains proper posture.
the movements of each While good posture involves the whole body, our back is the most
individual body part and vulnerable link in the complete kinetic chain. Therefore, you and your
the speed of the rower’s rowers must pay special attention to the positioning of the back within
hands relative to their the rowing movement. Our backs are strongest when the vertebrae bodies
body. stack vertically on top of each other. However, there’s also a natural
S-shaped curvature to the spine; posture is optimized when the spinal
Rhythm column is stabilized in this natural profile. This is called the ‘natural spine’,
The speed of the movements in the different phases must fit together, and it’s our model for proper posture. It allows the rower to transfer the
so that a complete flow of motion occurs. This leads to a proper rhythm forces produced on the footstretcher completely and safely to the handle.
RCA TECHNIQUE AND DRILLS THE ENTRY
These three features, flow, rhythm and posture, are the links that each The Entry Carol Love
coach must focus on in connecting all parts of the stroke together into one
smooth unit. A solid understanding of each part of the stroke and the skill The entry of the blade into the
to link them effectively makes for successful coaching. water is the movement from the
catch position until the moment
the blade is locked on and finds
the full resistance of the water. It’s
the beginning of the drive phase. A
good entry is smooth and clean. The
precision of this movement is one of the most critical parts of the stroke.
Coaches Should Focus On:

1. Body position
• the back is in a strong position (neutral spine)
• shins are vertical
• head and shoulders are held high
• once blade has entered, the athlete’s weight is suspended between
the handle and footstretcher
2. Hands and arms
• rise quickly but smoothly to control the path of the blade
• the grip is firm yet relaxed
3. Legs
• strong push-off from the balls of the feet on the footstretchers
transfers the power for the blade to move quickly enough to find
resistance in the water
• the legs push to create resistance against the water, creating a
pocket behind the blade
4. Blade position
• square and close to the water
• good length at entry point
• the blade enters the water quickly and cleanly
Sequence Explanation
• With correct sequence through recovery, the rower will be in the proper
position for the catch.
• The blade is square as the hands move over the footstretcher.
THE ENTRY THE ENTRY
Drills for Improving the Entry Error What I would see? What I could do? Drills
1. Eyes closed: This encourages the rower to feel the weight of the blade Rushing the slide • rushing into • aim for • eyes closed
in their hands. This drill is very good for the kinesthetic learner. top end constant
2. Listen to hear a good catch: The sound will be a “plop”. This drill is • extra speed of
good for the auditory learner. movement of seat moving
body towards stern
3. Rowing in circles: Using one scull, have the rower observe the perfect
blade entry. This is a good drill for the visual learner. Skying at the • blade is very • have athlete • placement
4. Wide-grip rowing: For sweep rowers, have the outside hand on the end entry high off the look at blade drill
water height and
of the oar and the inside hand somewhat down the shaft. As the rower entry
goes up to the entry, emphasize reducing push-down from the outside
hands as they approach top end of the slide. Missing water at • hands are low • mark oar • rowing in
the entry on recovery angle (e.g. circles
5. Placement drill: The rower moves from release to entry and then
• blade not straw) so
places the blade only; the speed of this can be quite slow as the squared athlete
beginning rower ensures their body position and sequence is correct • initiated drive knows when
setting up for a good entry. prior to blade entry should
entry happen
Common Errors • have athlete
observe the
Error What I would see? What I could do? Drills V-splash of
Shooting the slide • the rower • rower to feel a • placement water at blade
initiates lift off of seat drill with entry
drive before at catch stationary Tension • tight grip, • practice entry • eyes closed
the blade is • maintain boat bent elbows when boat is • rowing in
locked slow boat and stationary circles
• seat moves slow recovery • - emphasize
faster than to establish relaxed grip
shoulder proper
sequence
Poor blade • arms not • work on • eyes closed,

straight and/ recovery listen to hear
-seat timing or upper body sequence, good catch
angle not set, starting stroke • wide grip
and rower is from finish
not prepared position up to
at catch for catch
the precision • low stroke
of the rates
movement
THE DRIVE PHASE THE DRIVE PHASE
The Drive Phase John Keogh as you’re simply transferring the load generated by your legs to the blade
face. Ideally you should be able to suspend your body weight off the seat by
The drive phase begins once the pushing and not pulling.
blade enters the water. This phase is
what propels the boat through the Mid-Drive
water. The drive is the most crucial The press through the heels continues to accelerate your body and the
part of the stroke sequence, with the boat. Your trunk begins to open and gains momentum. It is critical that the
simple aim of increasing the speed trunk continues to accelerate the boat at this point in the drive.
of the rower and boat as much as
possible. Late Drive
The strong push through the footstretcher and the strong draw with the
Coaches Should Focus On: arms continue to provide boat acceleration. The ‘push’ on the footstretcher
1. Grip will continue to activate your thigh, glute and abdominal muscle groups.
• flat wrists This in turn provides body stability at the finish of the drive.
• sculling – thumbs around end of the grips Drills for Improving the Drive
• sweep – outside hand on the end of the handle
2. Body posture 1. Part slide rowing, last half of slide: This drill focuses on improving the
• back in a strong position throughout the drive; spine in ‘neutral’ body and arm co-ordination.
3. Body sequence 2. Legs only rowing, first half of slide: This focuses on improving how the
• legs initiate the drive legs initiate the drive phase.
• trunk opens with the legs mid-drive 3. Bungee rowing: Bungee rowing slows the boat and allows the rower to
• arms finish the drive feel the body suspension.
• goal: to have strong suspension of the body throughout the drive 4. Power strokes: This improves the coordination of the muscle groups
4. Blade depth and improves the force on the blade.
• top edge of blade stays just covered and at a consistent height Common Errors
during the drive
5. Hull Acceleration Error What I would see? What I could do? Drills
• after initial short deceleration, the hull of the boat accelerates
Trunk • trunk • athlete to get • legs only
throughout the drive
opening too opening their legs and rowing
Sequence Explanation early early or first heels down
• blade too quicker
Early Drive deep in the
Sit in a strong position with a neutral spine and your shins vertical. You water
should be poised on the balls of your feet. The moment the blade makes
contact with the water, push on the footstretcher, driving your heels down
to make contact with it. Your trunk should remain in a strong position,
THE DRIVE PHASE THE RELEASE PHASE
Error What I would see? What I could do? Drills The Release Phase Aalbert Van Schothorst
Blade going • athlete • part-boat • ask the Controlling the handle(s) and body
too deep lifting the rowing to athlete to throughout the release helps to
hands too make sure the watch their maintain the set of the boat through
high boat is stable blade during the release and into the recovery. This
• blade not during the the drive to harnesses the hull speed developed
properly drive relate their on the drive.
squared hands to the
blade Coaches Should Focus On:
‘Shooting’ the • legs too • slow the boat • bungee 1. Smooth controlled motions
slide quick at the down to allow rowing or • create ease to follow motions from stroke to stroke
beginning of the rower part-boat 2. Proper body position maintained during release from the water
the drive to feel the rowing • torso maintains proper posture (neutral spine)
• seat moves legs activate • hand (outside hand) keeps pressure on the blade until the end of
faster than and initiate the drive
shoulders the drive • legs remain pressed down throughout the release
(suspension) 3. Blade exits water smoothly and cleanly
Sculling (Sweeping)
• hand (inside hand) functions as fulcrum to tap out from
Drive not co- • segmented • focus on • half slide • fingers and wrists (of inside hand) control handle in downward
ordinated drive phase last half to rowing and feathering motion
improve the • power • hand (outside hand) guides the handle away
body and arms strokes or • hand (inside hand) feathers as blade clears the water
coordination bungee 4. Solid puddles with foam-free edges
rowing • blade(s) steps free of the puddle and maintains height off the water
Poor posture • body • keep • single strokes while moving forward
slumped reinforcing with good • puddle pulls into itself in a “heart”-shaped vortex
during the neutral spine posture • push puddles past the stern of the boat consistently
drive and both on water • increase
Sequence Explanation
finish and in the number of
gym strokes with
Body Position
good posture
Your torso and legs maintain strong positions throughout the release. This
creates a stable platform to draw the blade toward, and work the handle
away from.
THE RELEASE PHASE THE RELEASE PHASE
Blade Focus Common Errors

The blade must release the water while the handle is still moving toward
your body. This prevents the air pocket behind the blade from collapsing Error What I would see? What I could do? Drills
and sealing the blade into the water. Body position • body • athlete • pause drill
not maintained moving back to hold arms only
Handle Grip towards their body rowing
A proper release depends on a proper handle grip. You should have a solid handle position
purchase on the oar handle so that you can control the rotation of the blade before blade stable as
onto the feather by rolling out the fingers of both hands (or your inside steps out a target to
hand) rather than by crooking your wrist. draw handle
to
Handle sequence Blade washes • boat falling • athlete to • outside hand
The motion of the handle during the release should be considered in two out off to side maintain rowing to
parts. First, the handle(s) move toward your body (rower actively pulling) that does proper define the
AND down to create the same vertical force on the oarlock, so that the boat not draw off blade depth target
is set. Once established, the set creates the room and confidence to allow correctly through to • tap-out drill
the handles to move away from your body in a smooth continuous motion. the body
target
Drills for Improving the Release
Blade feathered • water • athlete to • delayed
1. Tap drill: Tap out at the release while stationary. This establishes out of the water trailers focus on feather drills
correct sequence on a stable platform. falling off stepping • inside hand
2. Arms only rowing: This emphasizes the connection to the the end of handle rowing
footstretcher during the last portion of stroke; establishes sequence. the blade down before
3. Delayed feather: This drill emphasizes stepping the blade out of the • ragged feathering
puddle. puddles
4. Alternating square/feather: This increases motor skill learning by
Pressure not • blade getting • crew should • arms only
adding difficulty.
maintained on stuck at think of rowing
5. Outside hand only/inside hand only: This sweeping drill isolates the
handle the release, maintaining • outside hand
responsibilities of each hand.
putting maximum rowing
6. Pause drill: Pausing ensures proper body position at release and
brake on run foot pressure
proper handle movement to and from release.
of the boat through to
the release
of water
THE RECOVERY PHASE THE RECOVERY PHASE
The Recovery Phase Michelle Darvill and use subtle pressure of the forearm to maintain proper height. Your
blade should be kept high enough off the water to enable it to rotate onto
The recovery phase begins at the the square and allow the lower edge of the blade to stay off the water. Your
finish position after the blade has weight starts to shift toward your feet.
left the water (release) and before
the blade enters the water (entry). Mid-Recovery
The recovery is important because it Your body angle stays set. Your knees rise and the seat rolls towards the
prepares the rower for the next stroke stern. The speed on the slide is constant and the boat moves smoothly
and helps establish proper ratio and a beneath you. Keep proper blade height with a relaxed grip, flat wrists and
good rhythm, thereby maximizing rowing efficiency. maintaining pressure on the handle.
Coaches Should Focus On: Late Recovery

1. Sequencing Your weight is loaded fully onto the footstretchers as your seat approaches
• handle leads the body forward the end of the slide. Maintain a relaxed grip on the handle as you turn the
• body moves from the finish into the set position blades on to the square. The handle rises to bring the blade to the water.
• hands move past knees and weight shifts towards the feet Your body and head remain in a firm upright position. Your body then
• arms fully extend comes into full compression (shins vertical) on the slide. The angle of your
• the seat rolls sternward body is still in the set position.
2. Body position and posture
• from finish position, body pivots forward through hips Drills for Improving the Recovery
• back remains in neutral position (firm) 1. Pause drills: Pause every 2 or 3 strokes to emphasize continuous
• after body pivot, position remains consistent into catch rowing.
• head moves horizontally and is centred on the vertical axis of the • Option #1: arms and body swing – to emphasize hands, body in
body correct position before the slide starts to move
• shoulders remain relaxed • Option #2: ½ slide pause – rower pauses at ½ slide to emphasize
3. Blade height the stillness while maintaining set body position as the entry is
• pressure down on handle to maintain proper height approached
• relaxed grip 2. Low-rate rowing: This serves to slow the whole stroke down, forcing
• flat wrists constant speed and control on the slide. It also provides time to work
Sequence Explanation on the balance. Stroke rate should be 16 SPM or less and rowed with
firm pressure to assist with balance.
Early Recovery 3. Bungee rowing: Added resistance by securing a bungee or strap
Your hands will move away from and lead your body forward, pivoting around the hull and/or rigger of the boat forces the boat to slow down.
from the hips. Your weight or pressure on the seat shifts forward. Your This provides time to set the body in the proper sequence. Feel for
knees remain down until your hands pass them. Once the handles pass boat run is increased upon removal of the bungee.
your knees and your arms are fully extended, your body angle is set (set *Have more than one rower performing low rate and bungee rowing to
position). You should have a relaxed grip on the handle. Flatten your wrists decrease the workload on a new rower.
THE RECOVERY PHASE THE RECOVERY PHASE
4. Square blade rowing and variations (delayed feather, early square, Error What I would see? What I could do? Drills
alternating feather/square/feather mid-recovery): This is to emphasize
the need to have a consistent blade height off the water. Rushed • momentum • keep body • low rates
5. Cut-the-cake drill: From the release, let the boat flow under you during approach to causes stable after • bungee
the first part of the recovery. Go to arms away, then back to the release, entry weight to hit set position rowing
then arms away again as you complete the stroke as normal. footstretchers and move
6. Open finger: The rower pushes down on the handle with the palms too quickly the seat to
without closing the fingers around the handle(s) during recovery. This and causes the the heels
emphasizes relaxed shoulders and grip, and the downward pressure stern to check,
from the forearms to achieve proper blade height. hindering the
run-out of the
Common Errors boat
Error What I would see? What I could do? Drills Blade is • blade may • move • square blade
too close to hit the water, forearms rowing and
Knees break • handle hitting • hold the • pause drill water on the causing the down variations
too early knees or blade knees down at arms and recovery boat to slow through • cut-the-cake
hitting water until handle body swing, down and/ elbows drill
moves past and at half- or upset the • ensure • open finger
knees slide balance pressure
• emphasize downward
holding on handle
knees down
longer
Body keeps • bent-forward • keep head • pause drill
moving body; rowers and chest up at arms and
forward/ look into the into catch body swing,
downward boat; blade position and and half
after set skies body is in slide
• body keeps complete set
moving position
forward/
downward
after set
BUILDING A PRACTICE BUILDING A PRACTICE
Building A Practice Aalbert Van Schothorst Launch Time
Coach and program success relies on developing _________Carrying boats down to dock; launching
trust among and between the respective rowers, _________Crews row to meeting place to start workout
parents, and other involved coaches and club
members. Managing a practice well helps _________Warm-up portion
coaches to build that trust. Approach your Workout
practice with the mutually supportive goals of
working on time, with purpose, and together ________Skills and drills portion
– and you’ll build a strong, responsive and ________Strength/endurance portion
respectful team.
________Turning boats, rest, coaching time
On Time
Beginner coaches often make ambitious practice plans that don’t take Return to dock
into account the smaller time-consumers (e.g. changing clothes, moving
equipment around, stretching). ________Return time to the dock from last work run
Use a stopwatch and the template below to observe how your crew operates ________Wash and return boats to racks
in your training environment. Once you have confirmed the arrival, launch, ________Debrief/stretch
return and dismissal portions of the practice, you will be able to plan the
actual on-water warm-up, workout and cool-down sections. Be sure to
communicate with your rowers the value of time management in creating Dismissal Time
a successful crew!
_____________
* Ensure your on-water time accommodates turnaround, coaching and rest
time. Stay flexible, as unforeseen circumstances can arise such as wind delays * Respect the stated end time of your practice...rowers have other life commitments!
and equipment fixes.
With Purpose
Arrival Time
The rowing stroke is usually broken down into four phases: entry, drive,
_________Athletes changed and in meeting place
release and recovery. Most coaches do an effective job of building out these
_________Explanation of goals of practice, equipment, safety, etc. component parts. To take the coaching skills to the next level, you’ll need
to reinforce how the entry, drive, release and recovery phases relate to
_________Start of dynamic warm-up producing stroke length, power and rhythm.
Below is an example of practice planning with the weekly themes of length,
power and rhythm. Specific parts of the rowing stroke are coached once
per week under these themes, which promotes continual development of
the whole stroke cycle.
BUILDING A PRACTICE BUILDING A PRACTICE
Week 1 Theme: Effective stroke length This focused program can also be flexible and still reach the practice
Practice 1 - Entry goals. A rower can fill in with another crew and be confident that they
Practice 2 - Drive will understand the practice principles. A coach can also manage another
Practice 3 - Release coach’s practice and impart the appropriate skills required for that day.
Practice 4 - Recovery
Coaches can have beneficial post-practice discussions, as their coaching
Week 2 Theme: Power application peer(s) will have had the same practice focus. Weekly or monthly
Practice 1 - Entry coaches’ meetings support this valuable knowledge exchange, providing
Practice 2 - Drive an opportunity for coaches to share their successes and challenges
Practice 3 - Release from practice sessions. This peer-to-peer coaching, encouragement and
Practice 4- Recovery development also builds rower trust and respect in the program.
Week 3 Theme: Harnessing length and power to produce rhythm As you build your practice, rowers and coaching team, a good benchmark
Practice 1 - Entry to use in measuring your success is to ask yourself whether:
Practice 2 - Drive
✓✓ Everyone shows up on time
Practice 3 - Release
✓✓ The attitude around your club is positive
Practice 4- Recovery
✓✓ Respect for the equipment develops
Working through this cycle repetitively allows a coach to layer complexity ✓✓ A good community reputation develops
into each practice as the development of the rower allows. In the early ✓✓ Your rowers CAN ROW faster
stages, coaches will include the technical (e.g. blade depth for entry) and ✓✓ Your rowers CAN ROW better
physical components (e.g. wrists at the entry) of the skill. As a new rower If so, guess what? You’re setting the stage so that your rowers CAN ROW for
develops and approaches competition, the focus shifts to include the life!
mental (e.g. focus on clean entry) and strategic (e.g. focus on entry at start
of race) processes required to ensure that the skill maintains itself under
competition pressure.
*Use the NCCP RCA Coach Practice Plan and Categories of Intensity to
build your practice. (Ensure technique, workout intensity and length are
adjusted and progress appropriately according to the LTAD stage of the
athlete.)
Together
Based on the above practice example, a training group (e.g. a complete
junior program) can follow this outline to establish the same learning
outcomes for each training day. This develops optimal learning and unity
within and among crews, coaches and the program.
EVALUATING YOUR PRACTICE EVALUATING YOUR PRACTICE
Evaluating Your Practice Carolyn Trono • Do you give safety due consideration as you manage your crews, time
and space?
Providing an exciting and productive training • Do you drive the motorboat in a safe and courteous manner?
environment for rowers is crucial to their • Are most of the rowers active the majority of the time?
enjoyment and success in rowing. By success, we • Do you conclude with a short practice debrief once off the water?
don’t necessarily mean winning. In these early
stages, we are talking about becoming proficient As coaches, we need to be constantly evaluating ourselves and not just our
in the rowing skills and abilities outlined in RCA rowers. It’s only through true reflection and feedback from others that we
Long-Term Athlete Development model. can assess our strengths and limitations, and then take action to improve
the quality of our coaching.
The role of the coach is critical to this. This
simple checklist (from NCCP LTR Instructor & RCA Coach Evaluation)
can be used as an opportunity for self-reflection or you can ask a coaching
peer to observe your practice and provide feedback.
• Do you do a safety check of equipment (shells, motor boat, etc.) prior to
going on the water?
• At the beginning of practice, do you explain the purpose of the session,
providing enough details, demonstrations and supervision to ensure
clarity with the rowers?
• Are the instructions clear and concise given the age and stage of the
participants?
• Do you check for understanding with your rowers?
• Do you limit your feedback or corrections to one or two items?
• Do you provide appropriate supervision to ensure the equipment is not
damaged?
• Are crews and equipment organized at the boathouse, so that rowing
time is maximized?
• Does your practice begin and finish on time?
• Do you have a practice plan? Can you adapt that practice plan when
unforeseen circumstances arise? (weather, injury etc.)
• When you speak to the rowers on the water, can they hear you?
• When you provide instructions, do you try to accommodate different
learning styles?
• Are drills and skills at a developmentally appropriate level for the
rowers you are coaching?
• On the water, do you manage crews, time and space appropriately to
ensure coaching instructions are well received?
Notes Notes
NOTES NOTES
Notes Notes
NOTES NOTES
Notes Notes
NOTES NOTES
Notes
NOTES
CAN ROW - COACHES HANDBOOK - PAGE 102

March 2013

RCA CAN ROW Coaches Handbook Final

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Coach’s Handbook

PAGE 1 - CAN ROW - COACHES HANDBOOK

1. Coaching New Rowers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Learn-to-Row Instructors and RCA Coach Handbook

Rower Responsibilities COACHING TIP

Cell phone number of

Address of nearest hospital:

Safe havens on rowing course

Coaching the Coxswain Coxswain Equipment

Coxbox Effective Communication

Getting the boat to the water: On-Water Responsibilities

Steering Backing into Starting Gates

Docking Coxswain’s Weight

Carbs (g) Protein (g) Fat Fluids Sample Foods Notes

CAN ROW - COACHES HANDBOOK - PAGE 40

REGATTA DAY SNACKS Dynamic Warm-Up Lindsay Forget, Karen Orlando

2. Karaoke Walk (total body)

6. Bear Walk (total body)

Soccer Yoga and Pilates

4. Skater Lunges 6. T’s, I’s and Y’s

7. Side Plank Warm-Down (Post-Practice Stretching) Lindsay Forget, Karen Orlando

Soft Tissue Release

IT bands calves quads

inner thigh spine chest

Rack To Water And Back Before-Row Checklist

Too far to the stern Adjusting the Slides

Coaches Should Focus On:

Poor blade • arms not • work on • eyes closed,

Blade Focus Common Errors

Coaches Should Focus On: Late Recovery

Building A Practice Aalbert Van Schothorst Launch Time

CAN ROW - COACHES HANDBOOK - PAGE 102

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