This page is designed to be a resource for coaches in training with Rowing P.E.I.

NCCP Maintenance of Certification

ROWING CANADA AVIRON
ROWING TECHNIQUE
MOVEMENT PATTERNS IN SWEEP AND SCULLING TECHNIQUE IN CANADA

RCA Athlete Development Pathway – Overview

Here are some sample practice plans from Stephen Murray. Thanks to Stephen for sharing.

Practice One: Balance, Stroke Breakdown and Pace

Session Goals and Objectives:

Note:

Row to Culinary Institute

Flow Pattern counter clockwise

Course:

Culinary to Cannon Point along the shore to the canteen Port Side Turn feather Port side Row Starboard turn 90*, 20 strokes back to the Culinary

Skills and Drills:

Review last week’s drills
Break down the Stroke
- Set the boat
- Placement ½,3/4, release and catch
- Ratio, release pause
- Pry stroke
Transitions
- Stroke Rate changes

Warm Up

Fast Walk a couple of blocks
Dynamic Stretches 10 each slow
- Leg Kicks to moderate height
- Slow arm circles, shoulders slow lifts
- Torso Rotation left and right
- Cat and Cow to warm up trunk

Fitness and Mobility

Oarsmanship

Check the equipment
Take the boat down and launch on time
Winds, Lightning, PFD, Flow pattern, whistle and flags, sign out
Special Practice Instructions

Safety check

Start on Water

Set the Boat then slide to the catch full stroke

Row to ATHI, red buoy marker—SR 15, 2/3 ratio
Pause at the release for one count before feathering and sliding

CAT IV-V

Review

From the red buoy start perform the pick drill 10 strokes each stage transition 8 count.
On the square on coach command, release, catch, ¼, ½, 3/4.

Stroke seat sets the pace. Number one seat calls the count and transition.

Placement and partial strokes pause at the release squared

Row 20 strokes half-slide SR 15
Row 20 strokes three quarter SR 15
Row 20 stroke full slide SR 15

CAT IV same pace no change in strength, skill

Transitions

Start Pry stroke row 5 strokes on the square full stroke and then 5 strokes feathered, repeat 4 times ratio 2/3
Row SR-10 20 strokes
Row SR-15 20 strokes
Row SR-10 10 strokes
Row SR-20 10 strokes
Let it run

Cat IV, skill

Row to Docks pausing at release and catch alternately:

Row pause squared at release

Row through feathered

Row pause squared at the catch

Row through feathered

Repeat

Cool down

Practice Two: Stroke Breakdown and Transition

Session Goals and Objectives: Note: Row to ATHI Flow Pattern counter clockwise Course: Buoys will be set at ATHI red for the start, 150 meters the second buoy and then a white buoy at 500 meters. The 150 meters is the start zone, 500 meters is half way down the 1000 M masters course.	Skills and Drills: Review last week’s drills Breakdown the Stroke Transitions
Warm Up Individual ( jog, dynamic stretches)	Fitness and Mobility
Oars-man-ship: Sign off and sign in shared across the rowers.	Safety check and sign out and sign in
Start on Water Set the Boat then slide to the catch full stroke Row to ATHI, red buoy marker—SR 15, 2/3 ratio Pause at the release for one count before feathering and sliding	CAT IV-V
Review Pick drill 10 strokes each stage transition 8 count. Leaving the CYC basin on the way to the start red buoy Let it run Tap-down at release, and catch Swing drill Set the Boat with oars at the release squared but not buried, count 2 then slide count 2, ¾ stroke to the catch, row SR 20 with pause at the release squared to the start buoy.	Stroke seat sets the pace. Number one seat calls the count and transition.
Start sequence start spoon buried: pry ( ¼), ½, ½, ¾, full or ¾, ½, ½, ¾, Full. It depends on the power in the boat. Row race pace SR25 to 28 to the 150 M buoy and let her run. Return to Start, off course to the channel side SR 15 with pause at the release squared ratio 2/3. Repeat 8-10 times. Drink water	CAT III, IV burst stroke
Transitions Start sequence with Pry stroke, race to 150 M at race pace. In two stokes reduce SR from 25/ 28 to 20 Row to 500 Meter mark. Let her run and drink water. Return to the start off course to the channel side SR 10-12 for recovery. Repeat twice.	Cat III, IV, skill
Row to Docks pausing at release and catch alternately: Row pause at release Row through feathered Row pause at the catch Row through feathered Repeat Back to the Dock Turn the Boat and Back it down into the dock.	Cool down

Practice Three: Skills and Drills, Transitions, Starts, TAPER Practice

Session Goals and Objectives: Taper Practice Note: Row to ATHI Course: This will be a long steady row maintaining the same pace.	Skills and Drills: Review last week’s drills, Starts Transitions
Warm Up Individual ( jog, dynamic stretchs)	Fitness and Mobility
Oars-man-ship	Safety check and sign out and sign in
Start on Water outside the CYC basin. Set the Boat then slide to the catch full stroke pause at release on the square go to the catch feathered square and pause. Then one full stroke through the release to the catch and through the catch and pause. The number one calls thee stroke alternating pauses at the catch and the release. Make sure the pause is on the square. At your own pace.	CAT V
Review Pick drill 10 strokes each stage transition 8 count repeat once.	Stroke seat sets the pace. Number one seat calls the count and transition.
Start sequence	CAT III
Recovery sequence. Start by setting the boat, slow slide to the catch and row at a SR of 10 to 15 for 20 light , 10 strong but at the same pace. The stroke seat counts out load. Repeat twice. Let her run Drink water	Cat V
Return Start spoon buried: ¾, ½, ½, ¾, Full. Row race pace SR25 to 28 to the 20 strokes buoy Reduce the stoke rate to 20 and row to the Green Buoy off the docks. Row inside the moored boats as it is high tide through to the Green Buoy and Let her run Drink water	CAT III
Slow pace with pauses at the release and catch as you wish to the docks, drink more water. Back to the Dock Turn the Boat and Back it down into the dock.	Cool Down

Practice Four: Skills and Drills, Intensity, Stroke Rate and Transitions

Session Goals and Objectives: Racing Strategies

Note:

Row to ATHI

Course:

This practice will be in the ATHI basin to the Victoria Park point. The flow pattern will be counter-clockwise and buoys will not be dropped. The start zone will be 15 strokes at Race Pace 23-25 or as fast as you can. 500 meters 45 strokes. 1000 meters 90 strokes

Skills and Drills:

Review last week’s drills, Starts
Intensity, SR and transitions.

Warm Up

Individual ( jog, dynamic stretches)

Fitness and Mobility

Oars-man-ship

Foot-stretchers, hull plugs, oarlocks, and wash the boats after the row and help each other and sign-out and sign in on time. Practice should be 50 minutes.

Safety check and sign out and sign in

Start on Water outside the CYC basin.

Set the Boat then slide to the catch full stroke pause at release on the square go to the catch feathered square and pause. Then one full stroke through the release to the catch and through the catch and pause. The number one calls the stroke alternating pauses at the catch and the release. Make sure the pause is on the square.

At your own pace from the CYC basin to the ATHI staging point.

CAT V

Review

Pick drill 10 strokes each stage transition 8 count repeat once at the staging area.

Stroke seat sets the pace. Number one seat calls the count and transition.

Start sequence

Start by setting the boat, slow slide to the catch and row at a SR of 10 to 15 for 20 light strikes, 10 strong but at the same pace. The stroke seat counts out load.
Repeat twice.
Let her run

Drink water

CAT III

Start spoon buried: ¾, ½, ½, ¾, Full.

Row race pace SR25 to 28 to the 15 hard strokes
Reduce the stoke rate to 20 and for 10 strokes and reduce the intensity to lighter force.
Then increase the ratio of the stroke and row for 20 strokes and row to Victoria park point 1000 meters another 45 strokes.
Row hard on starboard side to position for a return start.
Let her run
Drink water
Repeat 3 more time.

Cat IV

Return

Slow pace with pauses at the release and catch as you wish to the docks, drink more water.
Back to the Dock Turn the Boat and Back it down into the dock.

Cool Down

Practice Five: Intensity Change, Rate Change, Precision Square at the Start

Session Goals and Objectives: Racing Strategies Note: Row to ATHI Course: This practice will be in the ATHI basin to the Victoria Park point. The flow pattern will be counter-clockwise and buoys will be dropped.	Skills and Drills: Intensity change, Rate Change, Blade work and balance. Precision Square at the catch and release.
Warm Up Individual ( jog, dynamic stretches)	Fitness and Mobility
Oars-man-ship Foot-stretchers, hull plugs, oarlocks, and wash the boats after the row and help each other and sign-out and sign in on time. Practice should be 50 minutes.	Safety check and sign out and sign in
Start on Water outside the CYC basin. Set the Boat then slide to the catch full stroke pause at release on the square go to the catch feathered square and pause. Then one full stroke through the release to the catch and through the catch and pause. The number one calls the stroke alternating pauses at the catch and the release. Make sure the pause is on the square. At your own pace from the CYC basin to the ATHI staging point.	CAT V
Review Pick drill 10 strokes each stage transition 8 count repeat three times at the staging area.	CAT V
Start spoon buried: ¾, ½, ½, ¾, Full. (B) Row race pace SR25 to 28 to the 10 hard strokes Reduce the stoke rate to 20 and for 10 strokes and reduce the intensity to lighter force. Then increase the ratio of the stroke and row for 10 strokes and hard strokes. Repeat 3 more times from (B) Let it run, drink water.	CAT IV
Return to start buoy by SR 12 light stroke Pause at release row through and then slap the blade on the feather and immediately catch Repeat 3 times with start from the start buoy. (A)	CAT III
Return Slow pace with pauses at the release and easy away to the catch as you wish to the docks, drink more water. Easy away is with no grip light touch. Back to the Dock Turn the Boat and Back it down into the dock.	Cool Down, balance and light grip to relax the stroke. Lots of Ratio. ¾’s

Practice Six: Blade work, Recovery, Rate Change, Stroke and Rower Optimization

Session Goals and Objectives: Racing Strategies

Note:

Row to ATHI

Course:

This practice will be in the ATHI basin to the Victoria Park point. The flow pattern will be counter-clockwise and buoys will be dropped.

Skills and Drills:

Intensity change, Rate Change, Blade work and balance.
Stroke Optimization, Coach will demonstrate from the coastal double in the stroke seat.

Warm Up

Individual ( jog, dynamic stretches)

Fitness and Mobility

FitnessSafety

Repeat entry and exit precision. Forces the rowers to set their hands for the driver of pause to increase ratio at the slide

This drill is handwork and timing at the catch.

This is a complete race strategy to mid course pace for survival.

Practice Optimized stroke.

Oars-man-ship

Foot-stretchers, hull plugs, oarlocks, and wash the boats after the row and help each other and sign-out and sign in on time. Practice should be 50 minutes.

Safety check and sign out and sign in

Start on Water outside the CYC basin.

Set the Boat then slide to the catch full stroke pause at release on the square go to the catch feathered square and pause. Then one full stroke through the release to the catch and through the catch and pause. Then row to the ATHI basin SR 15 to the ATHI staging point pause at the catch and the release every other stroke.

CAT VI

Review

Slap Drill Pick drill 10 strokes each stage transition 8 count repeat three times at the staging area.

CAT VI

Start spoon buried: ¾, ½, ½, ¾, Full.

(B) Row race pace SR25 to 28 to the 5 hard strokes
Reduce the intensity to lighter force for 5 hard strokes
Reduce the stoke rate to 20 and for 5 strokes
Then increase the ratio of the stroke and row for 15 strokes reduce the SR 12 are at the same time and hard strokes.
Light at the catch and increase intensity to a hard stroke at the finish, SR12 and a ratio of ¾.
Repeat 2 more times from (B)
Let it run, drink water.

CAT III

Return to start buoy by doing light at the catch and increase intensity to a hard stroke at the finish, SR12 and a ratio of ¾.
Practicing “sling shot effect”

CAT IV

Return

Slow pace with pauses at the release and easy away to the catch as you wish to the docks, drink more water.

Easy away is with no grip light touch.

Back to the Dock Turn the Boat and Back it down into the dock.

Cool Down, balance and light grip to relax the stroke. Lots of Ratio. ¾’s

Feedback and Progression

Competency Area	Tasks or Skills	Performed	Mastery
Rowing Safety	Water Temperatures Safety Roles and Responsibilities Emergency Plan First Aid Boat Rescue Dock Protocol PFD and restriction Marine Basin Etiquette, rules of the road Water and Winds Restrictions Storms Safety Boat equipment Rowing Shell Safety equipment	• Evaluation: ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________	• Evaluation: ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________
Rowing Equipment	Boat Parts Rigging the boat, oars Oars, Length and Pitch Boat Repair Oar locks Seats and Positions Bow Stroke Coxswain Set Foot Stretchers	• Evaluation: ____________ ____________ ____________	• Evaluation: ____________ ____________ ____________
Oarsmanship	Command Boat Movement Overhead Waist high Forward and Back Let r Run Walk on Oar Care Crew responsibility Dock and Wet Launch Boat Care Rowing Log Book	• Evaluation: ____________ ____________ ____________	• Evaluation: ____________ ____________ ____________
Rowing on Water Commands	Full Stops Set the Boat Let her run Row hard Port or Starboard Back r Down Feather your oars Hold Safety Fly your oars ¾, ½ slide	• Evaluation: ____________ ____________ ____________	• Evaluation: ____________ ____________ ____________
Rowing Skills	Catch, Drive, Release, Recovery Rowing in unison Row seat 2 and 3 in a quad Command the Boat into the Dock Launch the Boat Digging Port and Starboard Getting in and out of the boat Racing Start ¼, ¼, 1/2, 3/4	• Evaluation: ____________ ____________ ____________	• Evaluation: ____________ ____________ ____________
Rowing Drills	Rowing on the Square Russian Drill Tap Down Pause Arms-Away Pause Arms & Body Away Pause @ ½ Slide Pick Drill (x 4) Easy-Alll (w/ Row Out) Alternate Feathered/ Square Blades Half Slide Rowing Top ¼ Drill Add-In Drill Slap Drill Release-to-Catch (with Top ¼) Cut-the Cake Feet Out Juggling Eyes Closed Release and Hold Circular Rowing	• Evaluation: ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________	• Evaluation: ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________ ____________
Navigation	Read a Chart Flow Pattern Identify Shoals Tides, Low and High Water Features, low and high tide Beaching Points Mid channel rowing Three tides Buoys colours and direction Cruise Ships	• Evaluation: ____________ ____________ ____________	• Evaluation: ____________ ____________ ____________
Rowing Manoeuvrability	Turn the boat 360 Port Turn the boat 360 Starboard Turn hard Port and Starboard Turn by digging Port or Starboard Slide the boat side ways Touching strokes Egg Beater Stroke Rate	• Evaluation: ____________ ____________ ____________	• Evaluation: ____________ ____________ ____________
Rowing Challenges/ Mistakes	Crabbing Digging too Deep either side Shooting the Slide Rowing over the Barrel Not squaring up on the catch Lazy release Too much swayback Rowing same recovery and drive pace (3:1) Right over left grips	• Evaluation: ____________ ____________ ____________	• Evaluation: ____________ ____________ ____________
Familiar with	Rules of Racing Race Pace and Strategies	• Evaluation: ____________ ____________ ____________	• Evaluation: ____________ ____________ ____________