Coxswain Clinic Presentation
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Transcript Coxswain Clinic Presentation
Coxswain Clinic
For the novice to intermediate coxswain
3/22/14
Adam Withycombe
(865) 406-1073
[email protected]
Role of the Coxswain
I encourage you to Google “What is the role of
the coxswain?” I found a ton of definitions, but
the following are common themes:
Safety – this is always listed first
Steering
Facilitating practice
Executing the race plan
Serving as the eyes, ears, and voice of the
boat
Motivating your crew
(Notice I did not say coach…)
Learn the Language
Rowing has a language all its own. As a
coxswain, it is your responsibility to learn it and
speak it better than anyone else.
Equipment
Technique
Commands
Drills
Boat Basics
Direction
Starboard
Waist
Stern Pair
Bow Pair
Port
Seat
This is my oar…
Blade
Outboard
Sleeve
Handle
Button/Collar
Inboard
Rigger
Gate/Oarlock
Stay
Pin
Basket
In the Cockpit
Left hand forward, boat goes left
Steering Cables
Coxbox
Cox-Box/Pace Coach
Speakers
Cox-Box
•
•
•
•
•
Mic
Stroke Rate
Time
Stroke Count
(Speed)
(Distance)
Come Prepared!
Every good coxswain carries gear (either from the team or
your own):
7/16th Wrench
1/2-Inch Wrench
Adjustable Wrench
Electrical Tape
Spacers for the oarlock
Sponge
Small Spiral Notepad
Small Roll of Athletic Tape
Steering Fundamentals
Steering is about where you are going to be…not
where you currently are. You have to plan ahead!
Left hand forward goes left
Boat takes about 2-3 strokes to react
Turning causes you to lose your balance
Find a point (target) far in the distance
Consider wind and current
Steering an 8 is like driving a school bus from the back seat. You can’t see
over the person in front of you. It doesn’t turn. It doesn’t stop on a dime.
Bow Loaders – A.K.A. “The Coffin”
Pros and Cons:
Better visibility of
obstacles in front
Restricted tunnel vision
Very difficult to
see/correct your crew
No communication with
the stroke
Less likely to notice if you
are over-steering
Docking
Take it SLOW!
Row by stern pair only and stop early
Float in to the dock
Have rowers “Lean Away” to protect riggers
Note: this will cause the boat to turn slightly in the
direction you are leaning
Consider wind and current
If at first you don’t succeed…back up and try again.
All help should come ONLY from your stroke seat,
everyone else needs to be quiet and listen for commands
Looking Good…
• Slight angle into the dock
• Not rowing…drifting in
• Rowers are paying attention
• Leaning to starboard
Body Position/Rowing Stroke
1. Sitting Ready/Release
Legs flat, up tall, slight lay
back, handle in to the body
2. Hands Away
4. ¼, ½, ¾ Slide
Break the slide length into
these increments. This is all
about legs and knees.
Hands only thing to move – 5. Full Slide/Catch
no body, no knees
Knees at 90-degrees, up
tall, not over-reaching, not
3. Bodies Over
over-compressed (heels just
Up tall, pivot from the hips, come up), rotate towards
reach forward, knees down your rigger
What to Watch
New coxswains often have a hard time knowing how to help their
crew. The best place to start is with the oar.
Timing is everything!
Catch and Release – In together, out together
Blade Depth
Hatchet should be completely buried under the water throughout
the stroke, but not too deep (1-inch under max)
Square Blade Release
Blade should be vertical when it comes out of the water
Blade Height and Roll Up
Blade stays 2 inches above the surface (no “sky” at the catch). Roll
up to vertical as the hands cross the knees
Puddles – spacing, quality…this takes a bit of time
Facilitating a Practice
Understand, Anticipate, and Execute
Learn the workout plan
Write it down!
Warm up
Pick Drill
Drills
How does it go?
What is the purpose?
Pieces
How many?
Structure?
Stroke Rate/Pace?
Is there a particular focus?
Communicate
Coach (2-way)
Other coxswains
Stay near other boats
Start even
Don’t cheat a course
Your stroke
What does s/he feel?
What does s/he want?
(cover your mic for this
stuff)
Drills
Pick Drill
Always square blade
Blade depth
Reach and Leverage
Intentional focus on body
position
Build the entire stroke
Wide Grip
one step at a time
Inside hand halfway up
Catch and Drive
shaft
Timing
Rotation/Body Position
Suspension
Outboard Arm Only
Command Your Crew
Know your commands
Speak with confidence
Your voice is a cadence
Crisp, clean, enunciate
Calls on the catch…1, 2, 3
Give commands “in two”
“In two (strokes), stern four
out, bow four
in…one…two.”
“In two way enough and let it
glide…one…two.”
Know what individuals are
working on.
Ask the coach and/or the
rower
Less is more
Common Commands
Way enough = stop
Sit Ready
Ready and…row
In Two…
Hold Water/Hold Down
Check it down
On the feather/square
Stern four/bow four
____ to back/____ to row
Counting/Power 10s
Up tall, level hands,
suspend, catch timing,
breathe, outboard elbow
Execute a Race Plan
Know your course! The shortest distance between
two points…
Rowers want to know 2 things…
When can I quit? (How much longer? Distance markers)
Where is everyone else?
Follow the race plan
Start sequence, stroke rate, sprints
Strategic power 10s at specific places
Motivation
Know your crew…what makes them turn on the speed?
Home Water
Resources
The internet has become a treasure trove of great
coxswain stuff!
Row2k.com
US Rowing
9thseat.com (Mary Whipple – US National Cox)
Thecoxguide.com
Youtube – watch coxswains call races
Google “Coxswain Training”
Questions?
You won’t learn if you don’t ask…
Call me or email if you have
questions
[email protected]
(865) 406-1073