P.E.I. Coaches Corner

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

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
  1. 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
  1. 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:

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  Evaluation:

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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:

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  Evaluation:

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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:

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  Evaluation:

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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:

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  Evaluation:

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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:

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  Evaluation:

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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:

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  Evaluation:

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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:

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  Evaluation:

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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:

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  Evaluation:

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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:

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  Evaluation:

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Familiar with
  • Rules of Racing
  • Race Pace and Strategies
  Evaluation:

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  Evaluation:

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