Tag: rowing

College Coxing Q&A Recruiting Rowing Teammates & Coaches

Question of the Day

By readyallrow September 2, 2013

So I’ve noticed that most recruiting questionnaires ask for your coach’s phone/email. What do college coaches who are talking to your high school coach ask about? I’m not nervous about it cause my coach and I have always had a good relationship, I was just curious.

If you’re a rower: erg scores, boatings, attitude, personality, personal qualities, work ethic, grades, coachability, etc.

If you’re a coxswain: everything I said about rowers (minus erg scores) plus leadership ability, practice management, communication skills, possibly audio, etc.

Basically they’re trying to figure out if you’re a good fit based on your overall attitude, level of commitment, and desire to push yourself. The biggest thing for them is finding people who are ready and willing to go to that next level and really throw themselves into a team environment and doing what is necessary for the good of the team. Having a good work ethic and the ability to be coached is crucial, as is being someone who will put the team and university in the best possible light. All of that stuff they assume your coach knows, so they’ll typically ask them for input and use that as part of their decision as to whether or not to move forward with you.

Q&A Rowing Technique

Question of the Day

By readyallrow August 30, 2013

Hi! I am starting my 3rd year rowing and for the past 2 days I have been stroke of an 8 (first time stroking ever, as well as rowing port!). I have no clue if there is a future for me as stroke but it has really made me think. Specifically when bringing up the SR I know that much of the up in pace should come from moving quicker on the drive versus sacrificing control on the recovery but I was wondering just how much? Sorry if that makes no sense but any tips?

I think I understand what you’re asking. The increase in stroke rate should come from two things: faster hands away (matching them with the speed of the boat) and a stronger drive through the water. Both of those have to happen equally instead of one more than the other, which I think might be what you’re saying. The ratio also has to be there if you want the strokes to be effective which means the recovery has to stay controlled, like you said.

Coxing Novice Rowing

What to wear: First day of practice

By readyallrow August 27, 2013

Previously: What to wear: Women || What to wear: Men || Rowers || High-vis gear || Coxing in the rain

The school year is starting and over the next few weeks teams are going to start holding informational meetings for all the new novices and walk-ons. One question that I guarantee they’ll have but most likely won’t ask is “what do I wear”.

The thing is though, “what to wear” is a forgotten part of most of these meetings, mostly because we all think it’s obvious what is and isn’t the proper attire. (Remember, they don’t have drawers full of unis, tanks, and trou like we do.) I’ve seen guys show up in cargo shorts or NBA-style basketball shorts and women in tennis skirts (not kidding) or those noisy tearaway pants that we used to think were so cool to wear. Then they get annoyed because their clothes get caught in the slides and either get ripped or covered in grease.

It’s important to let everyone know ahead of time whether they need to wear athletic attire on the first day or not because it sets a precedent. It might seem like one of those things that doesn’t really matter but when you’re dealing with people who have never rowed before, are just starting high school or college, and/or don’t know anyone else on the team you don’t want to make them feel awkward or uncomfortable right off the bat by making them feel like they were left out of the loop.

Athletic leggings or shorts, a supportive sports bra, a tshirt (tech fabrics are best but you can get away with a normal tshirt, it’s just gonna get gross), and comfortable training shoes should be your go-to’s for most practices. Once you get further into the season and are issued your uni (or you buy your own) you can wear that to workout in.

Moving on to what not to wear. Hoodies aren’t great because the handle from the erg or oar can get caught in the pocket and because they can also cause you to overheat. Stick to pullovers that sit close to your body if you need an extra layer.. Same with sweatpants – they’re too heavy and can also cause you to overheat. They’ll also get caught in the seat because they’re so baggy. Also, girls, make sure you wear a good sports bra. If you’ve ever had to run while wearing a regular bra you’ll understand why.

Image via // @mitmensrowing

Q&A Rowing

Question of the Day

By readyallrow July 25, 2013

I had the shittiest practice ever today … I was so offset and I’m the slowest rower on the team and my coach won’t even follow me with his launch, that’s how far behind I get. I thought I had good technique but there’s a few basic things I don’t do properly and when I get corrections it’s so fucking hard for me to make those corrections and I can feel my coach giving up. I hate feeling so stupid after working so hard and idk like why the hell am I doing this, I’m not even strong. UGH I need a hug.

I’ve had shitty practices like that too – they’re the worst because you know you’re trying or you can see the people in your boat trying and for whatever reason things just aren’t clicking. It’s more mentally exhausting than anything else.

When we’ve fallen behind our coach or the other boats sometimes I would end up running my own practice. More often than not our coaches would make me push them to stay with the other boats, which is a good thing, you need to push yourself and be pushed like that, but other times I think they recognized that the neurons just weren’t firing that day so trying to push them to keep up would have only made things worse.

We’d usually stop rowing for at least two or three minutes, just to give everyone a mental break. We’d talk about whatever wasn’t feeling right and begrudgingly we would start over from the very beginning except much slower. If we were doing a drill or something, we’d break it down even further or if we couldn’t do that, we’d start off by pairs instead of fours or fours instead of sixes. We’d go through everything much slower until we had it down at that stroke rate, then we’d bump it up a beat or two and do it again, from the beginning, until we had it down at that stroke rate.

From there we’d cycle through all the pairs/6s before taking another break for a minute to figure out what went better that time and what we need to take away from it so we can keep doing it that way in the future. I don’t think there was ever time where doing it this way made things worse. Granted it took up a lot of time and sometimes we didn’t accomplish whatever the actual goal of practice was that day but the stuff we did accomplish from taking things slower and focusing more on our issues tended to, in some small way or another, be more helpful to us than whatever else we had planned on doing.

Talk to your coach when you’re on land, preferably when you’ve cooled down, and explain the problems you’re having. Tell him how you’re frustrated because you’re having problems grasping the technical changes that you need to make and that you feel like he’s giving up on you because you either don’t understand what you’re being asked to do or are having trouble making the changes. Ask him, either then or before your next practice, if he can get on an erg with you and explain exactly what the changes are that he wants to see you make, what they should look like, and how what it should look/feel like compares to what you’re doing right now. If you don’t know or understand why something you’re doing is wrong, ask.

Also talk to him about what happens if you fall too far off the pace and end up further behind everyone else. Tell him that it’s frustrating for you but you don’t want the rest of practice to be wasted so does he have any suggestions of things you can do on your own (drills, steady state pieces, etc.). Also ask him if he’d be able to double back every so often to check in. It’s not safe for you to be completely without a coach, especially if you haven’t been rowing that long and/or are out there by yourself (I’m assuming you were in a single), so asking him to check on you for safety purposes alone is the least he can do.

You shouldn’t feel stupid after having a bad work out. Weaker people than you have gone through the same things and quit because it’s too hard so just by being persistent you’re already doing better than most. Bad practices happen. Are they infuriating as hell? Of course they are. The thing is though, you can almost always take something away from them that will ultimately make you a better, stronger rower in the long run. For me I’ve found that the best way to avoid letting crew mess with my head is to leave everything that happened on the water on the water until I’m calmed down enough to look at the situation from a more logical and objective perspective. When you’re pissed off you never see things how they actually are.

After a few hours, think back to practice for a few minutes and try to figure out what went wrong. What were you having trouble with, why was the technique stuff so hard today, etc. Jot down two or three things (and only two or three things so as to not overwhelm yourself) that were particularly difficult and come up with a plan to combat those things over the course of your next two practices or so. Whether it’s giving yourself a two minute break to take a deep breath and clear your head when you find yourself getting flustered or focusing all your energy on moving the legs and arms together on the drive so that it’s more powerful and consistent, give yourself a plan. If you’ve got something to work towards you’ll be able to focus more when you’re out instead of going out and trying to just blindly accomplish things to the point where you get so frustrated because nothing is working that you start doubting yourself.

Don’t use not being strong as an excuse. You can always get stronger, either by going to the gym or by pushing yourself to do better right at the point where you want to give up the most. If you do a 1000m piece and your brain starts telling you to quit at 800m but you push through it, sprint hard, and finish the piece, you got stronger. If you do 8x500m and you decide to quit after seven because you’re tired, you got weaker. If you make lifting a priority, you will get stronger. If you start thinking about the stuff you’re doing well and committing yourself to working harder to improve the things you’re not doing so well, you will get stronger. Any time you unnecessarily beat yourself up over something you’re backtracking on any progress you’d made up to that point. Sometimes you do have to kick your own ass and that’s fine, but know when it’s appropriate and when it’s not.

You’re not the first person to have a bad practice or feel like this and you’re definitely not going to be the last. Something to remember: you’re not defined as an athlete by how well or poorly you perform at one practice – what defines you is whether you show up the next day clear headed, focused, and ready to do work, regardless of how the previous day went.

Coxing Novice Q&A Rowing Technique

Question of the Day

By readyallrow July 23, 2013

I rowed for three seasons and I have been asked to help cox a crew for a race thing in the beginning of September. A lot of the people haven’t rowed much/before and we are allowed 12 on-water sessions before the race. The coach has said that I need to coach more since I can sometimes see more from the coxswain seat than they can see from the coach’s boat, except I’m not experienced enough with coxing to know what to look for other than obvious timing issues etc. Do you have any tips?

First thing I’d do is go talk to your coach about what she specifically wants you to look for. Ask for two or three things and then talk with her about what you should be noticing about each of them and what it looks like when it’s right vs. wrong. Bring a notebook so you can write down what she says instead of trying to remember everything. (Trust me, you’re not going to remember, especially if you’ve never coxed before.)

Second thing is to talk to your coxswain or other coxswains at your club and ask them about some of the basic things they look for. If they say something different than what your coach said, ask them the same follow up questions you asked your coach about what you should notice, what it should look like, etc.

Related: So, what did you see?

My suggestions of things to look for are timing at the catch, like you said, catch angles, and how clean the finishes are.

Timing

This is the easiest thing to notice as it’s fairly obvious when someone is catching before or after the stroke. Instead of making an ambiguous call like “watch the timing” to the entire boat, be specific about what needs to happen and who needs to do it. “Bow pair, you’re a little early, let’s match the hands away to stern six and swing together…” or “4, you’re half a stroke late, get the body set a bit sooner on the next one…”. Make sure that if they get off with their timing to wait at the finish and come in on the next stroke instead of waiting at the catch or the middle of the slide, which some novices will do. (Why the finish instead of the catch? Because the boat is more stable when people are at the finish and less stable when they’re compressed at the catch, so it’s less likely to throw off the set of the boat if someone comes in at the finish.)

Catch angles

It can be hard to diagnose the bodies when you can’t see them, especially as a novice coxswain, but looking at the catch angles is a good alternative. You want everyone’s angles to be relatively the same and matching the angles of stern pair to ensure that they’re fully compressed and maximizing their leg drive. If a rower isn’t fully compressed the shaft of the oar will be more perpendicular to the boat whereas if they’re over compressed their oar will be more parallel to the boat in comparison to the stroke’s oar. You might have to turn your head to look at stern pair’s oars since it’s easy to look directly over them and only see bow 6’s. If you see someone either going too far or not far enough, you can point it out by reminding them to get to where their knees are over their ankles and no further.

Clean finishes

If the finishes aren’t clean and people are washing out you’ll see a lot of white water splashing forward, almost like a mini tidal wave. It’ll also be kinda noisy. If the blades are buried too deep on the drive they might get stuck at the finish, especially if the boat isn’t set, which could lead to a rower catching a crab. If you see someone washing out, tell them to accelerate the blade through the water (meaning the stroke should get stronger as you approach the finish), hold the blade in for the entire stroke instead of tapping the hands down before you’re all the way to the finish, and pull all the way into their body before tapping down (thumbs should just brush their stomach before the hands go away). Before you start rowing make sure you remind everyone to bury the blades too. If someone’s blade is only buried halfway instead of entirely when they go to take a stroke they’ll wash out.

Don’t try to look for everything the next time you go out with your boat. Pick one or two things to focus on during practice, then the next practice pick two more things, and then two more after that. Once you’ve got an idea of what everything should look like, start to focus on all of it in the practices leading up to your race. If you get overwhelmed, go back to just watching one or two things. Don’t just watch whatever you think is the easiest to spot though because that won’t help you or the rowers. Make an effort to look for all the little details that you might not otherwise notice. Take notes on what you see either when you’re not rowing or once you get off the water and review them the next day before you go out. Communicate with your coach too about what you’re seeing, if you have questions, etc.

College Video of the Week

Video of the Week: Row Like Pigs

By readyallrow July 22, 2013

In case you’re unfamiliar, “Row Like Pigs” is a student-made film about the 2003 Dartmouth men’s team and is considered to be one of the better rowing documentaries out there.

Here are some of my favorite parts:

Chicken vs. pigs, contribution vs. commitment. Took me a minute to get it but when I did … mind blown.

“In reality, it’s pretty simple. You just have to work phenomenally hard, get phenomenally fit, phenomenally tough, and when we race, lay it all out and you’ll do alright. In fact, you can even win it all. It’s that simple.”

“Refuse to be beaten.” (Imagine that as a call in the a bow ball to bow ball race coming into the last 250m…)

Winter training = football camp, works two things: fundamentals of the sport and fitness; great way to explain it.

“At first you’re just like, are you kidding me but then you’re like ‘I can do this! And not only can I do this, but I can do it well.'”

“Bring the assassin out of the closet.” That’d be a great call.

“When it’s time to go, the Dartmouth guys go. They’re not scared, they don’t hesitate, they walk into the valley of the shadow of death and they do not fear evil.” Replace Dartmouth with your team name and “evil” with your competition’s name. Break this out around 1000m in. Good call for toughness, both physical and mental, when they need it during that middle thousand.

“When you feel the splash, when you hear the splash, that’s when you jump.” Anticipate.

“Seat racing’s maybe one of the hardest things about this sport. You go all fall and winter and then you get this one shot after six months to make the boat, you know, and if you don’t, it’s hard to not look back and have regrets and doubt yourself. And also, one week you’re helping your friend through an erg test, you know, he’s your best bud in the world, and then the next week you got switched across the gunnels with him for a seat race. It’s hard to keep emotions out of it. It’s hard to not make it personal. In the end I guess you gotta just make whatever boat you’re on go fast and just train again for next year’s one shot to make it. Making the first boat isn’t everything. You’ll have more opportunities to do it but if you let that shit distract you for too long, you’ll miss the opportunity to just race boats and have fun.”

“I want that fucking bow ball, push them the fuck away. Put them under your footboards and stomp on them.”

48:42, I like the “40 seconds Dartmouth, now GO!” call.

58:27, honestly if you don’t laugh at this just leave.

It’s an hour long so whenever you’ve got free time or you’re getting an extra workout in, put this on.

College High School Novice Q&A Teammates & Coaches

Question of the Day

By readyallrow July 21, 2013

Next year (most likely) I’m going to be a sophomore novice rower. Practices are for 2 hours, 6 days a week. I’m really stressed out about not having a social life or time for homework. I’m assuming you’re in high school or rowed in high school, so how did you manage? Was it really bad?

It wasn’t that bad, to be honest. I did marching band all four years in addition to coxing and at some point probably spent just as many hours doing band-related stuff each week as I did crew stuff in the spring … this lead to learning insane time management skills.

First, my social life. I had two groups of friends in high school, my band friends and my crew friends. I didn’t see much of or hang out with my crew friends until winter rolled around unless some of crew friends also happened to be band friends, which several were. In the summer and fall though, 100% of my “circle” was in band. In between full rehearsals and sectionals we’d all go get lunch together and then spend the next hour talking and complaining about shit (the weather, our music, time commitments, school, college, bad reality TV, etc.). If we had rehearsals in the evening, some of us would show up an hour or so early because we were section leaders and had stuff to do before practice started. Usually someone would bring popsicles and we’d hang out together while doing whatever we had to do. After practice the whole band would normally stick around for another 45 minutes, sometimes just to hang out, other times because the parents brought everyone food. Sometimes my group of friends and I would go to this legendary donut place downtown (at like, 10pm), grab some donuts, and then either go driving around for a bit, go see a movie, or go sit by the river and hang out. This usually added another couple of hours to the amount of time I spent “at band” in the evenings.

In the fall when school started, our rehearsal schedule would change slightly but we’d also add in football games on Friday nights and competitions on Saturdays. Friday nights were great because 75% of the football game was spent just hanging out. We’d warm-up ahead of time, run through the show, do pre-game, occasionally play a song when they’d score, do halftime, play a few more songs, do post-game and be done. The rest of the time we’d just be sitting in the stands doing whatever. One of my friends and I spent a solid four games in a row our junior year trying to learn the Harry Potter theme song without music. That was fun. Other times we’d bring cards and play Poker or something. After the game, we’d have to load everything up so we’d be ready for the competition the following day and also clean up the stadium, which we got paid to do. From there we’d either all go get food, go bowling for a bit, or if it was really late, just head home (this was rare though). Saturdays were an all day thing with competitions so we were stuck with each other for at least 12 hours, if not more.

We didn’t have a fall rowing program because nearly everyone on the team (100ish people) was either playing a fall sport or was in marching band, so we only had winter training and a spring season. Because we traveled out of the state of Ohio for all but maybe two of our seven or eight regattas, we were excused from school on Fridays so we could travel. Nearly every Friday through Sunday starting in early April and going through the end of May from 2002-2006 I spent in hotels and on charter buses. We’d race Friday afternoons or Saturday mornings through early Sunday afternoon and then get back late Sunday night, sometimes really early on Monday morning. And yes, we had to be at school on Monday. Because of this, in addition to all the time we spent at practice, we spent a lot of time around each other. On Thursday night before races we’d have boat dinners, so we’d either go to a restaurant and monopolize a table for 3+ hours or we’d go to someone’s house, eat a TON of pizza, make t-shirts, watch movies, and just hang out.

The point I’m trying to make with all of this is yes, I had a very busy schedule for 10 months out of the year, but because 99.9% of my friends did the same things I did, I never felt like I didn’t have time to socialize or was missing out on something. We were always around each other, whether at practice or while traveling, and there was always plenty of down time for us to do normal teenager stuff. Both groups of my friends and I all determined pretty quickly that anyone who did row or wasn’t in band probably wasn’t as much fun to hang out with anyways. We never really had any problems with being around each other that much either, which still amazes me. There were definitely times when we would get irritated with one another but I think the fact that we all realized in order for the band or boat to do well, we needed to suck it up and get over it. Tensions like that, in addition to being plain annoying, were just a hindrance to whatever it was we were trying to accomplish.

With regards to school, homework, etc., like I said earlier, you really learn how to manage your time well. Granted there are times when you just say “fuck it” and slack off for whatever reason but you quickly find that all that does is put you in a hole that becomes progressively harder to climb out of as the season progresses. I definitely did this a couple times but my teachers were great and knew what our schedules were like, so they usually cut us a little bit of slack and worked with us so we could get all of our stuff done and turned in. They had every right to not do that but the fact that they did really only encouraged us to work harder. It taught us too that if we want to do crew or band and do well in school, we had to set limits and manage our time properly.

Our coaches were really on us about our grades too. They knew when report cards came out and they’d come up to every single one of us and ask how we did. Not in an interrogative way, luckily, but because they were genuinely that invested in us. This also really encouraged us to work hard and stay on top of things because we knew our coaches wanted to see us succeed off the water too. There were several times that I can remember them telling someone they weren’t going to be able to row for a certain amount of time until they picked their grades up and most of the time the kids did the work and got it done. Other times they just said screw it and quit (and continued not doing their work).

In the fall I’d leave my books at school on the days when I had evening rehearsals and just go an hour or two before I normally would so I could get started on (and hopefully finish) my homework. This worked for me because it forced me to give myself a much needed break in the two hours of in-between time. It was also great because those of us that had classes together would all get there early, pile into someone’s car, go grab some dinner, head back to the high school, and then do work until rehearsal started. I swear the only reason I passed some of my math tests is because my friends that were better at math than me helped me out while we were there. By doing this though we were able to not only get our work done but hang out at the same time.

In the spring I’d sometimes bring whatever book we were reading in English with me but doing homework when you’re stuck on a bus for 5+ hours isn’t too appealing, so I did the majority of my work at home like a normal person. Because I was only really at home for four days during the week, I had to get all my work for the rest of the week and the beginning of the following week done so I could turn it in early and not have to worry about doing anything when I got back at 11pm on Sunday night. When I was in school if I was sitting in a particularly boring class I’d get out my homework for another class and work on it. Obviously you’ve gotta be careful about doing this but as long as you’re stealthy you won’t have a problem. If my friends and I weren’t going out for lunch I’d try and get something accomplished during that time for at least one class. Most often this was when I worked on chem labs since that didn’t require much work, just a lot of writing and some math.

You quickly find out what your priorities are when you have a busy schedule like that. It definitely helps when your friends do the same things you do because then you can hang out while you’re at practice and not have to sacrifice any of your “outside” time if you can’t/don’t want to. In the grand scheme of things though, especially if you’re not planning on rowing in college, school has got to be the number one priority. Even if you are planning to row in college, school still has to be first because you can’t row in college unless you can get into college.

Plus, if you find that the time commitment is too much and you really miss not being able to hang out with your friends, it’s not like you can’t walk away (at the end of the season, NEVER in the middle). You’re not bound to the team the entire time you’re in high school. Again, it comes down to priorities. You might love rowing but if your participation in it comes at the detriment of other stuff, you need to re-evaluate why you’re doing it, what you’re getting out if it, if it’s something you’re planning on sticking with for a long time, etc. Crew is great but it’s not the end all, be all. If there are other things that are important to you, you have to put in the effort and make time for them. If they’re not important, most likely you’ll find a reason or an excuse to not make the time. It’s very rarely about finding time, it’s about making it and once again, it all comes down to priorities.

Masters Rowing Technique

Question of the Day

By readyallrow July 18, 2013

I have been rowing starboard and mostly 7 seat recently in a women’s masters 8+ and for the last two practices they’ve had me stroking, which I really disliked. Granted we’re all pretty new to rowing, and there are some definite strength/power issues with teammates, but every time I’m in stroke seat I feel like I just can’t get my oar out of the water fast enough. I’m literally hitting my legs over and over, and sometimes I feel like there’s nowhere for my oar to go when I try to take a decent stroke. I rarely, if ever, seem to have this problem rowing starboard, or in my usual 7 seat. Last practice was fantastic, and then I’m stroking and its a mess. Is it a boat set issue, or is it just me? Even on simple pick drills I’m having a difficult time getting the oar out of the water cleanly in stroke seat. One of our coaches just told me to tap down more and the other said it was a boat set issue..How can I fix this? I’m confused. Help!

Oh come on, that’s just lazy coaching. I think it’s the rigging. Have you checked the spacers to see where they’re positioned? If you haven’t got enough on the bottom then that might be why you’re having a hard time getting the blade out of the water. You’d be pulling into your lap which would be why you can’t tap down anymore. How is your coach not seeing that? If there are too many on the bottom then you’d have a hard time getting it in at the catch. I’d look to see where they’re at and then based on the issue you’re having adjust from there. Ask your coaches about that too … like, actually say “what if I tried adjusting the spacers” and then see what they say.

It partially is a boat set issue because, if I’m right, you’re being forced to pull in too low. That’s gonna throw it over to your side which will exacerbate the issue of you not being able to get your blade out. Plus you’ve got seven other inexperienced rowers who all have their own weird technique quirks going on that are contributing to the boat being off set. Set issues are never caused by one thing but sometimes you’ve gotta look past the obvious stuff to figure out what the problem is. Check your spacers the next time you go out and see if adjusting them helps. If not, bug the hell out of your coach(es) until they give you something better than “tap down more” or “set the boat”.

Oh, and if you really don’t like stroking, tell them that. Just say that it’s difficult to focus on rowing well and establishing a rhythm that everyone can follow and that you’re more comfortable rowing in 7-seat, especially since starboard is your natural side. There’s no sense in repeatedly rowing on a side where things are constantly going poorly because that’s how bad technique and bad habits develop. You start changing how you row to compensate for whatever’s going on. Talk to your coaches, explain why it’s frustrating, and again, see what they say.

Coxing Drills Q&A Rowing Technique

Question of the Day

By readyallrow July 18, 2013

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.

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.

Q&A Rowing

Question of the Day

By readyallrow July 16, 2013

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.