1. WTW Crew Coxswain
Academy
Meeting 2

2. Revised Schedule
Date Topic
11 Dec 2015 Introduction to Coxing and Academy, Set goals
8 Jan 2016 Coxswains & Winter Training: running workouts, working out,
making corrections
Technique: Stroke progression, ratio, common mistakes
15 Jan 2016 Coxing for Competitiveness: attitude, making calls, making a
difference
22 Jan 2016 Regroup and Review: technique quiz, group and self-evaluation of
performance and goals, sweep technique
29 Jan 2016 Intro to Water Practice: boat anatomy, boat handling, practice
procedures
5 Feb 2015 Steering and Safety: physics of rudders, points, lines, boat
maneuvering, emergency preparedness
12 Feb 2015 Water Practice: steering and safety quiz, drills, pieces, racing intro
19 Feb 2015 Racing, Self Evaluation

3. Recap
 What do you want to gain/hope to contribute by coxing this year?
 What do you think you need to work on as a coxswain?
 What skills do you think you need to develop to be effective this year?
 What skills do you have that will make you/make you a good coxswain?
 What are your goals for all coxswains on the team?
 What are your personal goals for this season?
 Do you have any questions? How’s it been going?

4. Coxswains & Winter Training

5. Role, Responsibilities, Goals
 Extension of coaching staff
 Attendance
 Record keeping
 Facilitate workouts
 Correct technique
 Motivate
 Leader on the team
 Set an example by being focused, and on your game
 Work out whenever you can – build your street/river cred
 Goal: help the team be as fast as possible

6. Running workouts
 Be assertive and directive when running practices, but remember that the rowers
are your peers, and your teammates.
 Use a respectful tone; don’t be condescending, or mean for no reason
 Golden rule!
 Make sure you stick to the workouts, stroke rates, and rest periods.
 A little leeway here or there isn’t what crew is about! Coaches choose those numbers for
a reason.
 Example format: 2’ON @ 30, 30” R
 2 minutes on at 30 spm, 30 seconds rest

7. Running workouts
 Starting a piece:
 Always explain the workout before starting. Answer all questions, within
reason.
 Tell them to sit ready, specify at which part of the stroke and who
 “All 8 sit ready at the catch…”
 “Middle 4, ready at ½ slide…”
 Remind them how to start the piece
 “Attention”, “Ready all”, “Ready”….. “row!”, “go!”
 “Next workout is 3x 500m at a 30,32, and 34. We’re gonna start with the 30. All 8 sit
ready, five to build, ready… row! One- two!...”
 “We’re going to start a forward pick drill. Sit ready all at the catch…arms only, and
row!

8. Running workouts
 Calling rating changes:
 Tell them where they’re at
 Tell them where they need to be
 Tell them how to get there, and when
 Raise a rating: HARD PRESS, quicker hands away
 Lower a rating: HARD PRESS, exaggerated/slower body over & legs
 Tell them when they hit it, how close they are
 “We’re at a 22, let’s take it up two to a 24….On THIS one! Good, rate 24.”
 “At a 24 now, let’s take it up to rate, over 5. Ready… on THIS ONE, ONE! 26…., TWO! Quick
hands….THREE! Rate 28, FOUR! Through the water…FIVE! Rate 32… Keep it right here for 10
min….”
 “Rate 28, in 2, lengthen out to a 26. That’s in ONE! Breathe…, TWO! Control…… LEGS!” ** The
settle stroke is crucial at any rate.

9. Making Corrections
 TIME AND PLACE
 Good time: During warmups, long pieces, or if something is horribly wrong
 Bad time: when coach is talking, during a timed piece/test, 2ks
 Consider your tone
 Helpful, direct, respectful
 Prioritize
 Focus on big things first: body angles during the stroke progression
 Then little things: ratio, hand speed, handle height
 K.I.S.S. <3
 KEEP IT SIMPLE, STUPID!
 Work on one or two things at a time
 Let them row it out for a little after the correction, and come back just once
 Sometimes, if they’re just not getting it, just wait until after the piece

10. Some examples
 Mary Whipple, 2003. USA W8+ with USA W4x
 Sarah Harrick, 1998. UVA WJV8+ Practice at mid-range rates
 Caroline Buchannan, 2014. Gainesville Area Rowing WV8+

11. Erg Technique
What to teach, what to look for, what to emphasize

12. Two Phases:
Drive: quick, fluid, continuous acceleration, goal: move the boat
Recovery: controlled, purposeful, longer than the drive, goal: conserve boat speed

13. LegsTHEDRIVE
Body What to look for Common Mistakes Wording Options
Hands Loose, wide grip,
weight suspended
from fingertips
Tight grip, white
knuckles
Relax grip, loose grip
Arms Long&loose, like ropes
Level erg chain
Break arms early/T-
Rex arms
JUMP/Hang, Upper
body loose
Back First impulse:
MAINTAIN BODY
ANGLE
Opening back too
early: kills power, back
injuries, collapse
Legs, then body,
haaang/swing!, chest
open, sit up
Legs: Push down as fast as
possible/squeeze, feet
planted
Overextend legs (core
not engaged), slow
legs
Jump!, Catch!, Legs!,
Go!,*balls of feet, point
toes, send hips
Shoulders Relaxed Tense shoulders by
ears- activates wrong
muscles,fatigue
Relax shoulders, sit
up, breathe

14. BackTHEDRIVE
Body What to look for Common Mistakes Wording Options
Hands Loose, wide grip,
weight suspended
Tight grip, white
knuckles
Relax grip, loose grip
Arms Long&loose,
Level erg chain
Break arms early/T-
Rex arms
JUMP/Hang, Upper
body loose
Back Butt, core, & hip flexors
facilitate swing, fluid,
slingshot: continued
swing and speed
Opening back too
early: kills power, back
injuries, collapse
Legs, THEN body,
haaang/swing!, chest
open, sit up
SWING!, use
momentum
Legs: 90% compressed Legs totally flat (too
jerky)
Legs not fully
compressed (look like
leaning/water skiing)
Jump!, Catch!, Legs!,
Go!,*balls of feet,
point toes, send hips,
nice and fluid…
Shoulders Relaxed Tense shoulders Relax shoulders, sit
up, breathe

15. Arms
Body What to look for Common Mistakes Wording Options
Hands Loose, wide grip Tight grip, white
knuckles
Relax grip, loose grip
Arms Quick hands in (swish
and flick), continue
handle speed
Slow hands Quick hands, snap,
tight finish,
Back Abs tight, chest
out/open, @1 or 11
o’clock position
Overextending (will
cause back and hip
flexor strain)
Sitting up
Chest open
Shoulders Relaxed Tense shoulders Relax shoulders, sit
up, breathe
THEDRIVE

16. The ReleaseTHEDRIVE
Body What to look for Common Mistakes Wording Options
Hands Right under the
chest/pectorals/bra
strap,nips
Hands by throat
(erg cheat)
Hands in lap-
shortens stroke,
ruins set
Clean finishes, Tight
finish, Tight
squeeze, right under
the chest
Arms/Elbo
ws
Inwardly rotated,
elbows out
Break arms early/T-
Rex arms
Elbows tight to
body
JUMP/Hang, Upper
body loose
Back Abs tight, chest
out/open, @1 or 11
o’clock position
Butt knuckles*
Overextending (will
cause back and hip
flexor strain)
Sitting up
Chest open
Legs/Toes Legs fully
compressed
Feet planted, toes
slightly pointed
Toes curled up, abs
not engaged (often
coupled with early
back or arms)
Stay connected
Squeeze the legs
Feet planted
Shoulders Relaxed Tense shoulders Relax shoulders, sit
up, breathe
Oar exits the water, gathering point, set and balance
needed

17. ArmsTHERECOVERY
Body What to look for Common
Mistakes
Wording Options
Hands&
Arms
Arms are pushed
away same speed
they come in (bouncy
ball)
Level chain height
Slow hands Quick hands (away)
Back Abs tight, chest
out/open, @1 or 11
o’clock position
Body prep before
arms
Quick hands (away),
hands THEN body,
reach,
Legs/Toes Legs fully
compressed
Feet planted, toes
slightly pointed
Legs start recovery
early (breaking
knees)
Patience, quick
hands, reach, body
prep
Shoulders Relaxed Tense shoulders Relax shoulders, sit
up, breathe

18. Body Prep: CHIN UP, CHEST OPENTHERECOVERY
Body What to look for Common Mistakes Wording Options
Hands
Arms
Loose grip, high hands and
elbows, over knees
Hands will be low/dip/look
heavy
Won’t be out yet
Hands high, reach, quick hands
Back Chest open and elevated, pivot
from the hips, controlled speed,
establish catch body-angle
Not enough body angle,
reach/fold from shoulders
Sit up, Chin up, chest open,
pivot, reach…
Legs: compressed Break knees early Patience, reach, body prep…
Shoulders Relaxed Tense shoulders Relax shoulders, sit up, breathe

19. The SlideTHERECOVERY
Body What to look for Common Mistakes Wording Options
Hands
Arms
Loose grip, high hands and
elbows
Hands will be low/dip Hands and elbows high, loose
grip
Back Chin up, chest open, maintain
catch body-angle
Not enough body angle,
reach/fold from shoulders
Sit up, Chin up, chest open,
pivot, reach…
Legs: Controlled speed, tense,
controlled recoil, brace for
impact
ZOOM up the slide (rushing),
lack of strength/awareness
Patience, loooong, breathe,
ratio
Shoulders Relaxed Curved shoulders Chest open

20. The Catch: Elbows, Knees, AnklesTHERECOVERY
Body What to look for Common Mistakes Wording Options
Hands Loose, wide grip Tight grip Loose hands
Arms Long,loose,high
(zombie arms)
Low/heavy
Too quick/force chain
into box (good for
scores, bad for
technique)
Hands high
Back Straight from hips
(emphasize and open
chest to prevent over
strain)
Shoulders in front of
hips
Back is squashed, not
enough angle
body angle, chin up,
chest open
Legs: Bent, knees RIGHT
OVER ankles! Just like
when squatting
Over compression
Knees open
On tiptoes
Vertical shins, set the
body and go
Feet planted, balls of
feet
Timing Quick: something hot
and pointy at the catch
that you don’t want to
hit
Pausing,
overcompressing
Quick catch,
aggressive catch, set
the body and go,
jump!

21. Wrap up
 Extension of the coach, leader on the team
 Ratings:
 Up: hard drive, quicker hands
 Down: hard drive, exaggerated body prep to reset slide speed
 Drive: maintain catch body angle, upper body open and loose, legs go
 Release: body @11/1 o’clock, arms under chest, elbows out, wrists flat&rotated,
sitting up
 Recovery: Chin up, chest open, catch body angle established early, conserve boat
speed
 Video:

22. For more information:
 Muscles used
 Simple rowing diagrams (sweep)
Always dig deeper, always teach yourself

23. The Team, the Team, the Team.