Month: July 2013

Coxing Drills Q&A Rowing Technique

Question of the Day

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I’m a HS coxie, and I’ve been a long time fan of your blog. I’ve been training during the summer and recently my boat has transformed from a coxed 4+ to a coxed 4x+. One of our members has summer school so we’re out on the water fairly early, ~30 minutes before most of the coach boats come out. What are some useful drills for some guys who are transitioning from sweeping to sculling? These guys have done both but it’s obviously a bit of a change. Right now, we’ve been doing fairly basic stuff, SS with a few pause drills, square blade, etc. Any ones that you think could really help shape up the crew? I’d appreciate any advice that you could give. Thanks a lot and keep at what you’re doing!

Your coaches are OK with you going out 30 minutes early without them?

Pause drills are definitely a great thing to do. Try to vary where you do them since each one hits a different technical point depending on where the pause is (hands away, bodies over, 1/4 slide, 1/2 slide, and 3/4 slide). Have the guys focus on their posture at each position and think “am I really at 1/4 slide, did I go too far or not far enough”, etc. Go through each pair (stern, middle, bow) before working your way up to all four. Here’s how I’d do it:

3-5 regular strokes to get the boat moving

10 strokes pausing at hands away

5 regular strokes

Repeat 10 pause, 5 regular until you’re all the way through the drill then pick it up from the beginning with middle pair.

When you’re through with the pairs go to all four and pause at the major points – arms away, bodies over, and half slide. Do 5 pauses and 10 regular strokes (reverse of earlier).

Make sure you really emphasize during the in-between regular strokes what you just worked on – getting the hands away smoothly and at the same speed as the boat, early body prep, starting the slide together, making sure you’ve still got room to come up when at 1/2 slide, etc. This should be done at a comfortable stroke rate too. Not too fast obviously, but not too slow either. 18-20 is good. I would imagine that you could easily use up the entire 30ish minutes doing this drill but if you have some extra time row by all four continuously and work on putting together everything you were working on. Talk to the guys and find out what they’re having trouble with, if anything, and make a note to focus on that the next time you go out. Remind them to not just go through the motions with this drill – consciously think about every single stroke.

A stationary drill you can do is catch placement drills, which will help them work on putting all their blades in the water together in addition to helping them move the wheels of the slide together. Start at the finish, you say “go”, they come up to the catch and drop their blades in without taking a stroke. Pause for a second then have them relax and come back to the finish. I’d start off with pairs again, do this until you’ve had at least 10 good catches and then move on to the next pair, followed by all four. Remember, there’s a difference between 10 good catches and 10 total catches. 10 good catches teaches you not to settle for anything less than your best. It might get frustrating at times but that’s OK. When they’re coming into the catch, I like to tell my crews to really exaggerate the “plop” sound so that they can all hear their blades going in. I find that helps them hold each other and themselves more accountable. Remind them also that they’re not lifting the blade into the water, they’re just unweighting the hands.

Related: What are stationary drills? How can there be drills if the rowers aren’t rowing? What are some examples?

Feet out is another great thing to do. It’s not a sculling specific drill but it’ll help you focus on keeping the connection all the way through the finish and release, supporting the stroke with your core, keeping pressure out against both pins, etc. I would do your usual warmup with feet out and then go straight into all four continuous for 5-10 minutes with a couple added 10s or 20s at 18-20spm. My eight does our warmup with feet out every day and I’ve seen a lot of positive changes come out of it.

The last drill that comes to mind is the first inch (also known as top-quarter) drill. There are a couple of different variations and ways you can do this but the one I like to do is a progression drill starting with the first inch, going to the top quarter, top half, and then finally taking full strokes. You start at the catch, blades buried, and then take really short, choppy (but clean) strokes, making sure you’ve got a really solid connection with the stretchers. Do 5-10 of those before lengthening out and repeating the same thing on the top quarter of the slide, followed by the top half, and then finally with full slide strokes.

This is good because it works on the connection, quick catches, clean releases, timing, and a ton of other things. When I do this I tend to not count out the number of strokes either. I leave it up to the rowers because it forces them to pay attention and not zone out. It drives me nuts when they do drills on autopilot. I’ve never done this drill with scullers before but I think it’d be useful to do to help them get acquainted with having two oars now instead of just one, amongst the other obvious stuff. This is another drill I’d start off doing by pairs before transitioning to all four.

Communicate with them and talk about what you’re all doing well and what needs work. What do they think needs work (and why) and what do you think needs work. Present that to your coach and say “this is what we’ve been doing, we’ve all noticed this getting better but something we noticed is that we sometimes have trouble with ____” and then ask what drills they’d suggest to work on that.

If you’ve only got 30 minutes, make sure you use that time effectively. Don’t try to cram in a ton of drills or anything like that. Do one drill each day and then use whatever extra time you have to do steady state with feet out until your coaches get there. Focus on using your time wisely instead of trying to do everything. Do the drill and reinforce what it taught during the steady state. If you do pause drills for 20 minutes and are able to do 10 minutes of steady state, use 2 minutes each to focus on keeping the hands quick around the turn, getting the body prepped before the slides move, staying controlled on the recovery, having quick, solid, together catches, and then finish it off by dropping the rate a couple beats (14-16spm maybe) and rowing at 100%. The strokes should feel long, relaxed, and connected.

Something you can do too to help with boat “cohesiveness” is to get everyone breathing together. Have you ever seen a crew rowing together at those powerful, low rates and they’re all exhaling together at the catch and it sounds like a train’s coming through? There’s a relaxing intensity to it that lends itself well to maintaining the focus and rhythm.

College Q&A

Question of the Day

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Thanks for answering that last question! I figured it wouldn’t be that difficult since men’s rowing isn’t an NCAA sport, but I thought you would know more about this than me. Do you have any advice for making the best out of the situation when you’re on a team that you don’t necessarily want to be on for an extended period of time, knowing that you want to transfer?

No problem! I can’t imagine you’ll encounter any issues but better to find out ahead of time and be able to deal with it rather than when you get to your new school and it be too late.

As far as being on a team you don’t want to be a part of…do you have to/even want to be on the team for the rest of the time you’re at your current school? Obviously I never want to tell anyone to straight up quit but there comes a time when you’ve gotta ask yourself if it’s worth it. The commitment to your team as a whole is one thing but the commitment to your teammates as individuals is another. If you’re saying you’re going to go back in the fall and be a part of the team you’re committing yourself to the four or eight other women in your boat. As the coxswain, it’s your responsibility to … not be happy-go-lucky about everything because that’s annoying and unrealistic but to be that person who always shows up, regardless of whatever else is going on, simply because you’re the leader of the crew. If it’s obvious you don’t want to be there for whatever reason, how do you think that would make the other people in your boat feel? I don’t mean to say that to make you feel bad or guilty because you shouldn’t, but think about it from their perspective.

Anyways, back to your question. How do you make the best of the situation? Show up, put the work in, keep off-the-water stuff off the water, have a positive attitude (even if you have to fake it sometimes), try not to make it super evident that you’d rather be anywhere but there, and find something to dedicate yourself to in order to make your time there worth it. If you’re going to be getting up early to go to practice you better have a damn good reason for doing so otherwise you will encounter new levels of disdain and misery that you didn’t know were possible. Been there, did that, can confirm, it sucks. There’s a certain level of selflessness that’s required in rowing, especially as a coxswain, but beyond that, do what you’ve gotta do to make sure you don’t feel like you’re wasting your time.

The summer is a good time to evaluate all of that and gauge how you’re feeling ahead of time so that if you do decide to walk away, you can give your coach(es) plenty of heads up. Regardless of what you ultimately end up doing, your teammates deserve your very best when you’re there and if there’s any question about whether or not you can give that, you’ve gotta ask yourself if it’s worth staying on the team knowing that you’re just going to be transferring to a new school in a few months.

College Q&A Recruiting Teammates & Coaches

Question of the Day

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Do you know anything about NCAA rules and talking to coaches when you’re already on a team but trying to transfer? Specifically from a women’s program to a men’s program…

Your best bet is to get in touch with the athletic department of the university you’re looking to transfer to, specifically the compliance department, and ask them any questions you have. They’ll be able to tell you specifically what rules do and don’t apply to you and what you should do going forward. There’s also plenty of information on the “want to transfer” part of the NCAA’s website.

I did some research and found the NCAA’s Transfer Guide, which I recommend you read because there’s a lot of good information in there that might end up being helpful, regardless if you go with the men or stick with women. Here’s what it says about talking to coaches (at the bottom of page 9).

“Generally, if you are enrolled as a full-time student at an NCAA or National Association of Intercollegiate Athletics (NAIA) four-year school and you want to transfer to a different NCAA school to play, your current school’s athletics director must give written permission-to-contact to the new coach or member of the athletics staff before you or your parents can talk with one of them. That is called having a permission-to-contact letter.

You may write to any NCAA school saying that you are interested in transferring, but the new coach must not discuss transfer opportunities with you unless he or she has received written permission-to-contact from your current school.

If your current school does not give you written permission-to-contact, another school cannot contact you and encourage you to transfer. This does not preclude you from transferring; however, if the new school is in Division I or II, you cannot receive an athletics scholarship until you have attended the new school for one academic year.

Also, if your current school officials deny your request to permit another institution to contact you about transferring, they must tell you in writing that you have a right to appeal the decision. In that instance, a panel of individuals from your current school who are not involved in athletics will conduct a hearing to decide the issue.”

I would start doing all of this as early as possible. Now would probably be a good time to call the compliance department and talk to them since the summer is, for the most part, relatively chaos-free.

Coxing Q&A

Question of the Day

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How hard is it for a cox to take a break and then jump back in a year [or more than]? Is it like once a cox, always a cox, or is it like a completely new thing all over again?

Speaking from personal experience, it’s definitely “once a coxswain, always a coxswain”. Coxing is like riding a bike, you never forget how to do it. I was out of coxing for five years and once I got back into it I felt like I’d only been out for a few days.

Q&A Rowing

Question of the Day

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Are those competition suits (sorry idk what they’re called) slimming or do all rowers have nice bodies? It’s looks like I’m rowing next year and I don’t have a perfect body so I was just wondering. Sorry if I sound creepy!

Unisuits. I think a lot of rowers would say they border on fairly unflattering, regardless of what you think of your body. You get over the initial discomfort with how it/you look once you realize everyone at some point or another hated how they looked in their unisuit until they realized there are more important things to think about than how you look in spandex.

I think we can all agree that a decent number of rowers do have nice bodies but that’s mostly because they’ve put a lot of time and effort into staying in shape. Rowing takes a pretty hefty physical toll so it’s difficult to not see a positive change in your body the more you row and the more in shape you become. But seriously though, it’s not something worth being self-conscious over. It really isn’t. Embrace what you’ve got and embrace the unisuits.

Coxing Q&A

Question of the Day

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I’m 5’9″ but weigh just a pound more than a boy’s coxswain. I’ve been asked several times if I cox guys and it’s sort of started making me think about making a switch which is utterly ridiculous cause of my height but coxing looks soooo interesting but at the same time … ROWING! Do you see my problem?

I do see what might be a problem but it’s actually not one at all. Are coxswains stereotypically short? Yes. Being short isn’t technically a requirement of coxing although it does make sitting in that tiny seat a lot more comfortable. The main requirement is your weight and how close you are to racing weight. We’re dead weight no matter how you look at it and obviously you want to have as little “dead weight” in the boat as possible.

Zach Vlahos (third from the right) is the current coxswain of the USA Men’s 8+ and he’s 5’9″ and 121lbs, which is the international racing weight for men. In college if you cox men the minimum is 125lbs so if you’re under that or up to 128-130ish, making the switch wouldn’t be that ridiculous.

If it’s something you want to try, talk to your coach about it. If you end up not liking it at least you can say you tried. If you end up liking it and wanting to switch over, who’s to say you can’t still row? Your coaches might tell you to pick one for the season, which is understandable, but that doesn’t mean you can’t still do the other. If you’ve got a local rowing club near you that hosts learn to row or adult recreational leagues, you could get your feet wet with coxing there and use the rest of the summer and fall season to get your bearings, learn the how-to’s, etc. and then transition to coxing full-time with your team in the spring.

Coxing Q&A Teammates & Coaches

Question of the Day

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I’m doing a rowing camp at Yale and my coach there told us coxes to count at the finish rather than at the catch. It’s hard to find time to make calls to bring intensity to the drive as such, and I feel like the rowers have weaker drives when I talk calmly to them during the recovery about slide control and “easy catches”. Do you have any suggestions concerning counting at the finish, or possibly any recordings?

I’d talk to the coach and say that you’re used to calling them a different way and you’re curious as to why they like for them to be called at the finish vs. the catch. Do not be that person that says “well, that’s now how we do it on my team” – I swear, that type of rower/coxswain is at the top of most coaches shit list and once you’re there it is hard to get off it. Tell them that it’s a little awkward for you because you’re not sure how to make certain calls and do they have any advice that might help you out. Also tell them what you’ve noticed about the weaker drives, etc.

If you can, talk to the rowers you’ve been with before you talk to your coach and ask them what they think. How are they used to having things called, in their experience do they think one works better than the other, have they noticed anything (either good or bad) from calls being made at the finish instead of the catch when you guys have been out, etc. Take all that info and talk about it with your coach. It’ll be good for them to know too because it’ll help them know what to focus on during practice.

Related: Hey there, I have a question about coxing. I’ve been coxing for a couple years now and just realized that I call my calls on different times. I mean, for power 10’s I’ll call the numbers when they are half way through the drive to the finish. But for starts, I will call the numbers at the catch such as (1/2, 1/2, 3/4, full, full) as well as 10 highs at the catch. I don’t know if I’m doing this right, but I’ve always done it this way and my crew goes with it. How do you personally do it?

These camps are meant to teach you something and this is a great learning opportunity that you should definitely take advantage of. Asking questions is part of your job and something you should be doing anyways if something comes up that you don’t understand. Don’t be nervous to talk to the coach about it either. They’ll most likely appreciate the initiative and willingness to understand and learn how to do something that you’re not used to doing.

It’s hard to know what recordings I have where the coxswain calls things at the finish. I don’t think it’s anything I’ve really paid attention to. If there’s video with the recording it’s always easy to see where they’re called but it’s obviously tougher with just the audio. Plus, calling things at the finish is rare, at least in my experience. Like I said in the question I linked to up above, I only do it when I really want the focus to be on something at the front end of the stroke.

My suggestion again is to talk to your coach and get some advice from him/her and then try to apply what you talked about with them in the boat. It’s definitely going to require going out of your comfort zone a bit but you should be in the habit of doing that regularly anyways. Talk to the rowers and say that it’s something you’re going to try so they know why things might be weird for a bit and then get some feedback from them after practice. Keep talking about it with your coach(es) and ask them on the water after you’ve called a power 10 or something what they thought, how was that, etc.

Coxing Q&A Teammates & Coaches

Question of the Day

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In the past, I’ve had a lot of trouble with my coach thinking I’m talking back to her which ended up bumping me down a boat (I’m a coxswain). Last week she told me to have the rowers pause at arms and body and didn’t tell me how often so I just had them pause every 3 which is typically how often we pause and then she yelled at me that I wasn’t listening and that she told me to pause every 5 … what do I do? If I tell her she didn’t say it then she’ll think I’m talking back again.

I totally get what you’re saying. I’ve done my fair share of “talking back” too and I get why it came off as talking back but I just really, really hate when people don’t give me the information I need and I end up looking incompetent or whatever in the end because of it. Yea, I’m probably going to get pissed if you tell me to do something, leave out a crucial detail, and then jump on me for not doing it the way you wanted. I think anyone would.

In high school I had a coach just like this who I butted heads with a lot, over practically everything. It got to the point where my boat thought he was doing stuff on purpose just so he’d have a reason to yell at us, tell us we were talking back or being rude, and then speed away in his launch, waking us out every single time to the point where we’d have a few inches of water in our boat as a result. At one point I got so pissed about it that we got into an actual yelling argument with each other on the dock about how I thought he was a shitty coach and how he thought my/our boat’s attitude sucked.

Luckily my other coach came over and calmed things down enough to where we could have an actual conversation. I told him that he’s saying things on the water that I either can’t hear or don’t understand (because I can’t hear him) and then when he doesn’t give any clarification or response at all, I just go with what I’ve done before because I don’t want to waste any more time trying to figure out what he’s saying. It’s not me ignoring you, it’s not me undermining you, it’s just I. can’t. hear. what. you’re. saying. When I repeatedly tell you that and you instead interpret me saying “what?!” all the time as not listening or just plain sucking as a coxswain, you can rest assured that I’m going to develop a chip on my shoulder from that.

Related: Ok but seriously I probably hear 0.2% of anything my coach says ever while my crew is out on water. I believe this is a recurring issue with coxswains… I think my primary conversations with her consists of “WHAT!? WHAT!? WHAT!? WHAT!? …oh… WAIT, WHAT!?

The next day before we went out he apologized and said that he didn’t realize how difficult it was to hear what he was saying, he’d make more of an effort to use a megaphone or speak louder, he was sorry for interpreting my frustration as having an attitude, and that he’d like for us to make more of an effort to work together instead of against each other all the time. I apologized for voicing my frustration the way I did and for making it seem like I wasn’t listening to what he was saying. Our (meaning the boat’s) relationship with him was by no means friendly or anything after that but it was for the most part, civil and cordial, whereas before it definitely wasn’t. I don’t think that whole exchange would have happened though if my other coach hadn’t said something to him after practice. He had witnessed nearly every incident and knew that my boat and I weren’t just making things up to cause a problem. Before hearing a fellow coach’s perspective I think he just thought we were being pains in the ass for no reason.

My point with this story is this: talk to your coach after practice one day, preferably once everything’s been taken care of and people are leaving. Explain that you’re not talking back and you’re sorry if that’s how it comes off but _____ (fill in the blank with whatever issue it is you’re dealing with). Try to look at it from her perspective to see if you can understand how you might be coming off as talking back to her and say that you’ll make more of an effort to not do that in the future but at the same time could she please talk louder when giving instructions, be more clear, etc. Avoid getting frustrated, especially if/when your coach gets accusatory and says “you always do this”. It’s really easy to turn around and put it back on them by saying “I do that because you always do this” but ultimately that’s going to put you in a worse off position (been there, done that).

No matter how you do it, the conversation will be awkward and uncomfortable because no conversation where you have to tell someone in a superior position that something they’re doing isn’t working for you is easy. It’s a give and take situation though and your coach has to realize that too. You’ve got to go into it being willing to make some concessions on your end while staying firm on what you need from the other person (regardless of the position that person is in).