Transcript PowerPoint Presentation - Corporate Challenge and LTR Programs

Deep Cove Rowing Club
Corporate Challenge
&
Learn to Row
Programs
Corporate Challenge
Overall Goal:
A successful C.C. crew should be
able to row for 750m, all together,
with a straight course,
and
be smiling!
Learn to Row
Overall Goal:
A successful LTR athlete should
be able able to join a Rec program
without worry.
What to Teach?
• Hands
– (grip)
• Body
– (sit bones and strong back)
• Sequencing
– (legs/body/hands - hands/body/legs)
Hands
• Without a proper grip, chances of
success are minimal.
– Flat wrists
– Handle in fingers, not palms
– Left hand leading on both drive and
recovery
– Right hand tucked in and behind left
– Thumbs maintain outward pressure
Body Position
• Primary Focus: Sit bones
– “If your seat hurts a little at the end of the
day, you are sitting correctly.”
– If sit bones are not engaged, correct body
position and power application are nearly
impossible to attain.
• 1st day: Demonstrate on erg
Body Position
• Secondary Focus: Core Strength
– “Hold yourself up with your core, rather
than tightening your back. You should try to
sit straight, but with extremely relaxed
shoulders.”
– Main goal is to have the back move in a
uniform fashion, rather than contorting.
• 1st day: Demonstrate on erg
Sequencing
• For a crew to be successful, all athletes must
be moving as one.
• Legs/Body/Hands - Hands/Body/Legs
– From the catch, maintain core strength as athlete
pushes on the feet.
– Maintain forward posture until legs are down, then
open the body …without disengaging sitbones
– Draw the hands into the body in a horizontal line
– Reverse.
Drive
Recovery
Good
Sequencing…
Sequencing gone wrong…
Hint…
For all of these technical points,
the pause drill is your best friend!
Grip Drills
• “Fingers”
Have rowers row
using only fingers;
starting with index
finger only
• Add in each finger until
all four are gripping
handle
• 20 strokes each finger
• “Hands-Away
Pause”
• 1 / 3 / 5 / 10 strokes,
pause hands away
• Ensure pause is
minimum of 3sec, allow
rowers to visually check
grip
Body Position Drills
“Hands & Body Away Pause”
• 1 / 3/ 5 / 10 strokes, pause
hands and body away
• Ensure pause is minimum
of 5sec
- Check and correct position
during pause
• “The Sit Bone Swing”
• All four drill
• Have crew start at finish
• Focusing on pivoting
forward through the hips,
crew travels into the catch,
pause
• Use feet to ‘pull’ the catch
to them, rather than going
to meet it
• Aim is to travel towards
finish line, without
actually taking a stroke
“Feet Out Rowing”
• Place feet on top of shoes (Note: do not let rowers
crush heels of shoes)
• Add this into other drills, as it forces proper finish
position
Sequencing Drills
• “Eyes Closed”
• Rowing continuously,
rowers alternate every
5 / 10 / 20 strokes eyes
open / closed
• Learn to ‘feel’ the
rhythm of the boat
• Learn to ‘hear’ each
other at the catch and
finish
• “Switching”
• 3 rowers in, 1 out;
switching every 10 / 20
strokes
• Start with bow out;
move to 2-seat; then 3;
then stroke; back to
bow
• Trying to have as little
disturbance in the
rhythm as possible
But… remember the #1 drill of
all:
• “Pause”
• Any pause drill helps to fix many technical issues
your athletes will have.
• Finish / Hands away / Hands and body away ;
individually or all three in one pause cycle
• 3 / 5 / 10 strokes
• Underlined pause positions are preferred.
Check your knowledge…
What is the major
technique issue for
this crew?
Answer:
Sequencing
4 rowers, 4 finishes
- Pause drill
- Hands away
- Hands/body
away
Check your knowledge…
What is the major
technique issue for
this athlete?
Answer:
(Not much is wrong, but,)
Grip
Left hand is coming
in too quickly
-Pause drill
- Hands away
- Hands/body away
Check your knowledge…
What is the
major technique
issue for this
crew?
Nothing is wrong with this
crew.
They won the Olympic
Gold, after all.
Some crews need
very little coaching, all
they need is time.
K.I.S.S.
“Keep It Simple, Silly.”
In rowing, there are thousands of
things to think about. However,
nothing is attainable with proper
grip, body position, or sequencing.
90% of C.C. or LTR athletes will
spend all their time on these 3
points.
Basic Training Categories
• Cat VI
– Rhythm
• 60% of program
• Cat IV
– Sustained
Endurance
• 10% of program
• Cat V
– Rhythm &
Consistancy
• 25% of program
• Cat III
– Constant Power
• 5% of program
• Cat II
– Race Pace
• Cat I
– Max Power
Very rare for any C.C. or LTR
athletes to get to this level
Main Goals
• Corp. Challenge
–
–
–
–
To have fun!!!
Able to row 750m
Straight line
All together
• Learn to Row
– To have fun!!!
– Understand rowing
terminology
– Understand basics of
the stroke
– Able to comfortably
join a Rec program
A success…
Not so much…
(…but they are smiling)
Open Discussion
What situations are you likely to
encounter (again) as a Corporate
Challenge coach?