WTWCoxAcademy2
- 2. Revised Schedule Date Topic 11 Dec 2015 Introduction to Coxing and Academy, Set goals 8 Jan 2016 Coxswains & Winter Training: running workouts, working out, making corrections Technique: Stroke progression, ratio, common mistakes 15 Jan 2016 Coxing for Competitiveness: attitude, making calls, making a difference 22 Jan 2016 Regroup and Review: technique quiz, group and self-evaluation of performance and goals, sweep technique 29 Jan 2016 Intro to Water Practice: boat anatomy, boat handling, practice procedures 5 Feb 2015 Steering and Safety: physics of rudders, points, lines, boat maneuvering, emergency preparedness 12 Feb 2015 Water Practice: steering and safety quiz, drills, pieces, racing intro 19 Feb 2015 Racing, Self Evaluation
- 3. Recap What do you want to gain/hope to contribute by coxing this year? What do you think you need to work on as a coxswain? What skills do you think you need to develop to be effective this year? What skills do you have that will make you/make you a good coxswain? What are your goals for all coxswains on the team? What are your personal goals for this season? Do you have any questions? How’s it been going?
- 4. Coxswains & Winter Training
- 5. Role, Responsibilities, Goals Extension of coaching staff Attendance Record keeping Facilitate workouts Correct technique Motivate Leader on the team Set an example by being focused, and on your game Work out whenever you can – build your street/river cred Goal: help the team be as fast as possible
- 6. Running workouts Be assertive and directive when running practices, but remember that the rowers are your peers, and your teammates. Use a respectful tone; don’t be condescending, or mean for no reason Golden rule! Make sure you stick to the workouts, stroke rates, and rest periods. A little leeway here or there isn’t what crew is about! Coaches choose those numbers for a reason. Example format: 2’ON @ 30, 30” R 2 minutes on at 30 spm, 30 seconds rest
- 7. Running workouts Starting a piece: Always explain the workout before starting. Answer all questions, within reason. Tell them to sit ready, specify at which part of the stroke and who “All 8 sit ready at the catch…” “Middle 4, ready at ½ slide…” Remind them how to start the piece “Attention”, “Ready all”, “Ready”….. “row!”, “go!” “Next workout is 3x 500m at a 30,32, and 34. We’re gonna start with the 30. All 8 sit ready, five to build, ready… row! One- two!...” “We’re going to start a forward pick drill. Sit ready all at the catch…arms only, and row!
- 8. Running workouts Calling rating changes: Tell them where they’re at Tell them where they need to be Tell them how to get there, and when Raise a rating: HARD PRESS, quicker hands away Lower a rating: HARD PRESS, exaggerated/slower body over & legs Tell them when they hit it, how close they are “We’re at a 22, let’s take it up two to a 24….On THIS one! Good, rate 24.” “At a 24 now, let’s take it up to rate, over 5. Ready… on THIS ONE, ONE! 26…., TWO! Quick hands….THREE! Rate 28, FOUR! Through the water…FIVE! Rate 32… Keep it right here for 10 min….” “Rate 28, in 2, lengthen out to a 26. That’s in ONE! Breathe…, TWO! Control…… LEGS!” ** The settle stroke is crucial at any rate.
- 9. Making Corrections TIME AND PLACE Good time: During warmups, long pieces, or if something is horribly wrong Bad time: when coach is talking, during a timed piece/test, 2ks Consider your tone Helpful, direct, respectful Prioritize Focus on big things first: body angles during the stroke progression Then little things: ratio, hand speed, handle height K.I.S.S. <3 KEEP IT SIMPLE, STUPID! Work on one or two things at a time Let them row it out for a little after the correction, and come back just once Sometimes, if they’re just not getting it, just wait until after the piece
- 10. Some examples Mary Whipple, 2003. USA W8+ with USA W4x Sarah Harrick, 1998. UVA WJV8+ Practice at mid-range rates Caroline Buchannan, 2014. Gainesville Area Rowing WV8+
- 11. Erg Technique What to teach, what to look for, what to emphasize
- 12. Two Phases: Drive: quick, fluid, continuous acceleration, goal: move the boat Recovery: controlled, purposeful, longer than the drive, goal: conserve boat speed
- 13. LegsTHEDRIVE Body What to look for Common Mistakes Wording Options Hands Loose, wide grip, weight suspended from fingertips Tight grip, white knuckles Relax grip, loose grip Arms Long&loose, like ropes Level erg chain Break arms early/T- Rex arms JUMP/Hang, Upper body loose Back First impulse: MAINTAIN BODY ANGLE Opening back too early: kills power, back injuries, collapse Legs, then body, haaang/swing!, chest open, sit up Legs: Push down as fast as possible/squeeze, feet planted Overextend legs (core not engaged), slow legs Jump!, Catch!, Legs!, Go!,*balls of feet, point toes, send hips Shoulders Relaxed Tense shoulders by ears- activates wrong muscles,fatigue Relax shoulders, sit up, breathe
- 14. BackTHEDRIVE Body What to look for Common Mistakes Wording Options Hands Loose, wide grip, weight suspended Tight grip, white knuckles Relax grip, loose grip Arms Long&loose, Level erg chain Break arms early/T- Rex arms JUMP/Hang, Upper body loose Back Butt, core, & hip flexors facilitate swing, fluid, slingshot: continued swing and speed Opening back too early: kills power, back injuries, collapse Legs, THEN body, haaang/swing!, chest open, sit up SWING!, use momentum Legs: 90% compressed Legs totally flat (too jerky) Legs not fully compressed (look like leaning/water skiing) Jump!, Catch!, Legs!, Go!,*balls of feet, point toes, send hips, nice and fluid… Shoulders Relaxed Tense shoulders Relax shoulders, sit up, breathe
- 15. Arms Body What to look for Common Mistakes Wording Options Hands Loose, wide grip Tight grip, white knuckles Relax grip, loose grip Arms Quick hands in (swish and flick), continue handle speed Slow hands Quick hands, snap, tight finish, Back Abs tight, chest out/open, @1 or 11 o’clock position Overextending (will cause back and hip flexor strain) Sitting up Chest open Shoulders Relaxed Tense shoulders Relax shoulders, sit up, breathe THEDRIVE
- 16. The ReleaseTHEDRIVE Body What to look for Common Mistakes Wording Options Hands Right under the chest/pectorals/bra strap,nips Hands by throat (erg cheat) Hands in lap- shortens stroke, ruins set Clean finishes, Tight finish, Tight squeeze, right under the chest Arms/Elbo ws Inwardly rotated, elbows out Break arms early/T- Rex arms Elbows tight to body JUMP/Hang, Upper body loose Back Abs tight, chest out/open, @1 or 11 o’clock position Butt knuckles* Overextending (will cause back and hip flexor strain) Sitting up Chest open Legs/Toes Legs fully compressed Feet planted, toes slightly pointed Toes curled up, abs not engaged (often coupled with early back or arms) Stay connected Squeeze the legs Feet planted Shoulders Relaxed Tense shoulders Relax shoulders, sit up, breathe Oar exits the water, gathering point, set and balance needed
- 17. ArmsTHERECOVERY Body What to look for Common Mistakes Wording Options Hands& Arms Arms are pushed away same speed they come in (bouncy ball) Level chain height Slow hands Quick hands (away) Back Abs tight, chest out/open, @1 or 11 o’clock position Body prep before arms Quick hands (away), hands THEN body, reach, Legs/Toes Legs fully compressed Feet planted, toes slightly pointed Legs start recovery early (breaking knees) Patience, quick hands, reach, body prep Shoulders Relaxed Tense shoulders Relax shoulders, sit up, breathe
- 18. Body Prep: CHIN UP, CHEST OPENTHERECOVERY Body What to look for Common Mistakes Wording Options Hands Arms Loose grip, high hands and elbows, over knees Hands will be low/dip/look heavy Won’t be out yet Hands high, reach, quick hands Back Chest open and elevated, pivot from the hips, controlled speed, establish catch body-angle Not enough body angle, reach/fold from shoulders Sit up, Chin up, chest open, pivot, reach… Legs: compressed Break knees early Patience, reach, body prep… Shoulders Relaxed Tense shoulders Relax shoulders, sit up, breathe
- 19. The SlideTHERECOVERY Body What to look for Common Mistakes Wording Options Hands Arms Loose grip, high hands and elbows Hands will be low/dip Hands and elbows high, loose grip Back Chin up, chest open, maintain catch body-angle Not enough body angle, reach/fold from shoulders Sit up, Chin up, chest open, pivot, reach… Legs: Controlled speed, tense, controlled recoil, brace for impact ZOOM up the slide (rushing), lack of strength/awareness Patience, loooong, breathe, ratio Shoulders Relaxed Curved shoulders Chest open
- 20. The Catch: Elbows, Knees, AnklesTHERECOVERY Body What to look for Common Mistakes Wording Options Hands Loose, wide grip Tight grip Loose hands Arms Long,loose,high (zombie arms) Low/heavy Too quick/force chain into box (good for scores, bad for technique) Hands high Back Straight from hips (emphasize and open chest to prevent over strain) Shoulders in front of hips Back is squashed, not enough angle body angle, chin up, chest open Legs: Bent, knees RIGHT OVER ankles! Just like when squatting Over compression Knees open On tiptoes Vertical shins, set the body and go Feet planted, balls of feet Timing Quick: something hot and pointy at the catch that you don’t want to hit Pausing, overcompressing Quick catch, aggressive catch, set the body and go, jump!
- 21. Wrap up Extension of the coach, leader on the team Ratings: Up: hard drive, quicker hands Down: hard drive, exaggerated body prep to reset slide speed Drive: maintain catch body angle, upper body open and loose, legs go Release: body @11/1 o’clock, arms under chest, elbows out, wrists flat&rotated, sitting up Recovery: Chin up, chest open, catch body angle established early, conserve boat speed Video:
- 22. For more information: Muscles used Simple rowing diagrams (sweep) Always dig deeper, always teach yourself
- 23. The Team, the Team, the Team.