On the water training for a group

Introduction to sweep rowing

In this training we learn sweep rowing in a C- boat (C2+ or C4+). Ideally, we first get an explanation in the Rowing bin about how the hands should stand and how to set your foot stretcher. Then we row in C-boats. Only when the sweep rowing in a C- boat goes smoothly is the switch to a sweep racing shell.

Eight training

We row this training together in an eight. Of course we have already had the introduction to sweep rowing.

Distance training

In this training we will row a long distance. We row two or three times the usual distance (the distance most rowers row in a workout). All rowers bring a banana, which is eaten at the turning point.

With a stamp card, this workout can be done more often. On the card are the different boats: single scull, double scull and four with the different distances: 1x, 2x and 3x the usual distance with corresponding turning point.

Agility training (summer)

Who is the most handy in the single scull? Experiment with:

standing in the boat;
standing in the boat with free hands;
two rowers - floating on the water - transfer to each other's single scull (changing boat);
you swap - floating on the water in a single scull - both oars;
you bring a floating ball from point a to point b without touching it with your hands;
you turn one oar - without leaving the oarlock - 360º horizontal (single scull without pushrods).

Combined training

In this training, the youth combines with master rowers in the club. Ideally, a boat contains fifty-fifty masters and youth rowers. On the way there the masters tell what to do (which exercises, how much pressure, etc) and on the way back the youth.

Mixed training

In this training, the boys and the girls form a combination. Each boat is filled with half boys and half girls.

Hopping

Can be used with multiple boats or with one boat. Each rower and each steer may shout "Hop!" once. shout. When this is shouted, all boats row a 3+10: build up three strokes of boat speed, followed by 10 strokes hard rowing. So a total of 13 strokes all-out. The three strokes are not used to build power, but to build boat speed. If the boat is not at maximum speed after those three strokes, the 3+10 may be replaced by 4+10 or even 5+10. In coxed boats, the coxfirst gives a command before that 3+10 may be started.

Course training

Each rower takes two PET bottles with him, the coach provides the necessary rope. Buoys are made from empty PET bottles (buoy) and sand-filled PET bottles (anchor) that are connected with a rope. Pickets (with a flag) are made from broomsticks or long branches.

A course is set out with these buoys and pickets.The rowers row in a single scull this course. Think about:

slalom between different buoys;
bringing the blades parallel to the boat to go throug a narrow gate made with two pickets;
bringing the blades parallel to the boat and lay down to row between two pickets with a low rope stretched between them;
make a 360º turn before continuing;
backing down to a buoy and tapping it with your stern;
row a power piece;
row a power piece backing down;
combinations with agility exercises (see agility training);
relay with pairs in a single scull, with the second rower getting in after the first and doing the course again.

The rower who completes the course the fastest wins. Of course, penalty seconds will be awarded if the course is not completed correctly.

Rescue training

In this training we learn how to bring a single scull back to the pontoon. Two skiffs and two wherries are laid out. The skiffs both row away from the pontoon: each in a different direction and about the same distance from the pontoon. When the rescue is started, the rescuers step into both wherries and row to the skiffs. The helmsmen each take a tip of a skiff and bring it back to the pontoon as quickly as possible. The rower in the single scull is not allowed to help with this. The crew whose rower is the first to get back on the pontoon wins. Of course, a rescue team gets penalty seconds when the rower in the single scull helps with strokes or backing down.

Rhythm - and rating training

This training has the purpose to having a good contrast to high tempi strokes. If necessary, the oars with orange clams, so that they are not too heavy (rather too light) and rowing at high tempos is possible. The training is preferably done in smooth non-steered boats.

In the first part of the training, the fast and direct finish revert (at the finish) is practiced. The purpose this is to create a contract between initial away and sliding.
High tempi are sailed in the second part. A stroke rate chosen (R27 - R35) and the crew successively makes five strokes medium, five strokes strong and five strokes flat out, followed by five strokes strong and five strokes medium, etc.

Start training

In this training we learn to start well. A good start consists of three phases:

the start: three strokes ¾ seat with straight/stretched trunk, followed by five strokes lengthening to full slide;
the follow-up: fifteen or twenty strokes rowing with strong pressure;
switching: switching to track stroke rate by applying more pressure and at the same time reduce sliding speed.

Starting we learn with increasing power and draw for draw. So:

first the first three-quarter stroke with 50% force;
then the first two strokes with 50% force;
then the first three strokes with 50% force;
then the first three-quarter stroke with 75% force;
then the first two strokes with 75% force;
then the first three strokes with 75% force;
finally the first three-quarter stroke with 100% force, this first draw is kicked gently;
then the first two strokes with 100% force, the second draw is kicked full;
then the first three strokes with 100% force.

Then lengthening out in exactly the same way. Note that the first three strokes (¾ seat) need to be equal in length and that during the five lengthening strokes, the handle(s) are pushed away further in 5 equivalent distances until full draw is reached.

Touring training

In this training we make a tour. So bring food, drink and wherries. At the turning point we moor (think of the mooring lines and mooring pins), get out and eat and drink something. In the summer we can also swim (bring your bathing suit).

Video training

In this training we make a video of all youth rowers. Use a cell phone, camera, or video camera. Stand parallel to the edge on the pontoon and rotate from the hips. Make a short video of each crew and use the following do's and don'ts:

do's		don't
	from the pontoon;		filming from a bicycle or car;
	boat sails close to the pontoon;		boat is (still) far away;
	landscape;		portrait;
	8-10 seconds recoring, 2-4 strokes;		>10 seconds of movie;
	all blades and rowers in view;		zoom in strongly;
	boat as large as possible in the video frame.		blades or rowers out of the video frame.

Afterwards, watch the videos on a PC or screen in the clubhouse and discuss each rower's strengths and areas for improvement.

Competition training (short distance)

Take a regular competition distance, for example 250 or 500 m. Have the rowers race this distance with a standing start and record their times. These are the personal bests of the rowers. Then they row the same distance again and their time is again recorded. The rower who approaches his personal best time the closest or improves it with the highest percentage, will be the winner. You can calculate this improvement here: Improvement PR

Competition training (long distance)

Take a fixed race distance, which is longer than 1 km. Have the rowers race this distance and record their times. These are the personal bests of the rowers. For the next time, the rowers will receive an individual start difference, which you can calculate here: Start difference. The rower with the largest start difference starts first, the rower without start difference (the fastest rower) last. When a rower rows faster than his personal best, he (or she) naturally has a new personal best! The rower who approaches or improves his personal best with the highest percentage, will be the winner.

	Erg workouts for a group
	Cox training for a group

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