Westlake Girls Rowing Handbook

Transcription

1 Westlake Girls Rowing Handbook 1

2 Contents 3. Welcome 4. Westlake Girls Rowing Strategic Vision WGHS Rowing Season 10. About Westlake Girls rowing History What does WGHS expect from your daughter 11. The rowing season Winter vs Summer Training load Training camp Summer break (and other breaks to note) Where do we train 12.How can you help as a parent 13.Guidelines for parents 14. How will we train : season 15.Training expectations Athletes Parents 16. How will we communicate 17. Regattas an overview 18. How will we race : season 19. Regatta expectations Athletes Parents 20. Crew Selection process Returning Rower (senior) squad Novice Rower squad Coxswain selection APPENDIX 24. Key season dates 26. Coaching team details 27. Fees & payment schedule 28. Packing list 29. Pastoral care considerations 30. Example training schedule where to find it & how to understand it 31. Training expectations what does great look like 32. WGHS rowing technical approach 33. Rowing captain selection 34. Racing & training venues 35. Rowing FAQs 2

3 Welcome to Westlake Girls Rowing Welcome to the WGHS rowing season To all new parents and girls, it is with great pleasure that we welcome you to Westlake Girls Rowing.To those parents and girls returning for another season, welcome back! Rowing is a unique high intensity sport, and perhaps the ultimate team sport. This means that the girls work together and support each other. While it is important that the girls enjoy their rowing, we also expect them to work hard, be committed and have a good attitude towards each other. For parents, the sport of rowing is also quite demanding, but can be extremely fulfilling. You can expect to be a taxi driver, help out at events and assist in fundraising. Further, the demands of rowing provide healthy challenges to your daughter, so they may need some guidance to become self-reliant in an intense sporting environment. As a parent you will also become a member of a much larger family and develop new friendships with other parents. Our coaching team bring with them extensive rowing experience and coaching credentials. This team will work closely with the School and rowing society to ensure the delivery of a best in class rowing program Westlake Girls is committed to providing a rowing program that is : A positive, inclusive, collaborative environment Students learning and challenging themselves, taking responsibility for their training and the equipment they use An eight oar based programme with a priority of achieving all age-group eight oar crews in A finals followed by other Medal potential boats Priority crews sustaining performances in the top half of the A Finals at National Championships We look forward to meeting all of you at events & at our Westlake Girls supporters tent, for what we are sure will be an enjoyable and successful season for all. The Westlake Girls Rowing coaching & school support team 3

4 Westlake Girls Rowing Strategic Vision

5 2021 Aspiration: Competing at the highest level 2021 ASPIRATION : Who is going to get us there? 5

6 Foundations for long term growth Growth Driver Who? Brilliant basics WGHS SOCIETY Fit athletes are fast athletes Rowing-school life balance for athletes Coach-parent communication Clear regatta & training standards of behavior for all parties WGHS COACHING TEAM WGHS ATHLETES WGHS PARENTS & SUPPORTS WGHS SCHOOL SUPPORT Technical excellence WGHS has a proven technical philosophy that all athletes are taught WGHS COACHING TEAM WGHS ATHLETES First class equipment WGHS SOCIETY Our athletes will have access to the best rowing equipment & general fitness facilities WGHS COACHING TEAM WGHS PARENTS & SUPPORTS WGHS SCHOOL SUPPORT A hunger to succeed The coaching team is not here motivate athletes we are here to create an environment that provides encouragement & constructive feedback to assist athletes in reaching their goals The importance of having a desire to succeed is understood & present in all athletes Success is defined by the athlete & coach during goal setting WGHS COACHING TEAM WGHS ATHLETES WGHS SOCIETY WGHS PARENTS & SUPPORTS WGHS SCHOOL SUPPORT A culture of inclusion When one crew wins, everyone involved in our program wins We want athletes who are proud of one another achievements not ones looking to pull each other apart We are a big boat school We make new athletes & parents feel welcome & a part of our club WGHS COACHING TEAM WGHS ATHLETES WGHS SOCIETY WGHS PARENTS & SUPPORTS WGHS SCHOOL SUPPORT 6

7 Season Goals season goals Who? Quality recruitment Year on year we need to be recruiting quality athletes with a strategy developed by the coaching team Our learn to row program is robust Everyone is an advocate for our club We want both u15 & older novices entering the program WGHS COACHING TEAM WGHS ATHLETES WGHS SOCIETY WGHS PARENTS & SUPPORTS WGHS SCHOOL SUPPORT Technical excellence WGHS has a proven technical philosophy that all athletes are taught By the end of the season our athletes are able to understand & execute this philosophy WGHS COACHING TEAM WGHS ATHLETES NISS A final in every age group WGHS aspires to be a credible threat in every age group Every athlete who participates in the WGHS program is afforded the opportunity to become a champion WGHS COACHING TEAM WGHS ATHLETES WGHS SOCIETY WGHS PARENTS & SUPPORTS WGHS SCHOOL SUPPORT Grow pride in WGHS rowing In everything we do we carry ourselves with pride & dignity at training, in the boat park, getting on water & on the race course We set goals & celebrate each others success -both those achieved on the water and away from rowing WGHS COACHING TEAM WGHS ATHLETES WGHS SOCIETY WGHS PARENTS & SUPPORTS WGHS SCHOOL SUPPORT 7

8 2021 commitments 2021 COMMITMENTS WHO? Maadi medal in every age group WGHS SOCIETY WGHS is a credible threat in every age group Every athlete who participates in the WGHS program can aspire to be apart of a winning crew WGHS COACHING TEAM WGHS PARENTS & SUPPORTS WGHS ATHLETES WGHS SCHOOL SUPPORT Win an u18 sweep title Being the best, means competing & succeeding at the highest level u18 sweep rowing is the pinnacle of high school rowing & is the benchmark for our program health WGHS COACHING TEAM WGHS ATHLETES WGHS SOCIETY WGHS PARENTS & SUPPORTS WGHS SCHOOL SUPPORT 100% pride in WGHS rowing WGHS rowing culture has developed into a community where everyone feel apart of the success - no matter the size/scale or perceived significance of each members contribution We set aspirational goals & have the right structures in place to achieve them Due to the health of our program we have large novice intakes both u15 & older novices WGHS COACHING TEAM WGHS ATHLETES WGHS SOCIETY WGHS PARENTS & SUPPORTS WGHS SCHOOL SUPPORT 8

9 Westlake Girls Rowing Season 9

10 About Westlake Girls Rowing HISTORY Westlake Girls attended its first Maadi cup in 1983, with the Westlake Girls rowing society established in Now it its 35th season Westlake Girls rowing has developed a proud history of success in the sports premier events. Westlake Girls has won the Dawn Cup (Girls u18 4+) four times since it was introduced in 1980 (second only on the victory count to Rangi Ruru Girls School who have won the event 14 times!), mostly recently WGHS lifted the trophy in 2014 (alongside victories in 2002, 1990 & 1989) Westake Girls is one of only 10 schools to have won the Levin Jubilee Cup ( Girls u18 8+) since its introduction to the Maadi event program in 1981, winning the event in 1989 & In more recent times Westlake has come close to lifting the trophy, finishing second in the event in 2010 & Our rowers, past and present, have also gone on to represent New Zealand on the international stage. In recent history former Westlake students have represented NZ in NZ u23 crews (Leah Stanley), NZ u21 crews (Amber Fordham) & NZ Junior u18 Crews (Sophie Egnot-Johnson) AFFILIATION WITH NORTH SHORE ROWING CLUB (NSRC) Westlake Girls is affiliated with NSRC and rows out of the NSRC boat sheds located in Greenhithe & Lake Pupuke. All Westlake Girls rowers are members of NSRC. When we compete in school regattas (HOH, KRI3, NISS, MAADI), we row as Westlake Girls High School and the girls compete in Westlake girls row suits. When we compete in club regattas (generally held before Christmas), we row as members of the NSRC and compete in NSRC colours (Navy Blue). 10

11 The Rowing Season WINTER VS SUMMER : The summer rowing season runs from September to March or April depending on the timing of the final regatta for the season. Winter training begins 21st May, this training is optional & winter commitments take priority through to the end of August. From September on-water and land based training will become compulsory, attendance will be noted and contribute toward final selection decisions made by the coaching team. After Christmas, the number of training sessions increases in preparation for the North Island Secondary Schools Championships (NISS) and for selected girls, the New Zealand Secondary Schools Championships (Maadi Cup Regatta) both of which are held each year in March or April TRAINING LOAD : Sessions will steadily increase in frequency as we move into summer/ racing season, you can expect approx. the following number of sessions : 3-4 sessions May-Sept (optional) 4-5 Sept-Nov 6-7+ Dec onwards NB : Novices tend to train less intensively than the Senior girls. Regular training times will be communicated in advance. TRAINING CAMPS : There are compulsory training camps in October and January. These camps prepare rowers for the season and are also used to inform crew selections. Parent volunteers are needed for both camps. The camps provide a great opportunity for parents to share in and observe the girls' experiences first-hand. SUMMER BREAK: There is a break in formal training over the Christmas/New Year period from 17 th Dec-4 th Jan but the girls are required to continue their fitness with a programme provided by the coaches over the break so as to be ready for the January Camp and regattas. Summer camp commences on the 8 th of January & is compulsory, training will reconvene on January 5 th for those athletes in Auckland. OTHER BREAKS FROM THE FORMAL PROGRAM WORTH NOTING : 9 th 19 th July break in formal training for school holidays Training optional/ up to athletes to manage during NCEA exams Labour Day 2018 off WHERE DO WE TRAIN : On water trainings will occur at two locations 1. Rame Road in Greenthithe we will train in predominately big boats (8/4+/x) from this location 2. Lake Pupuke our senior squad will utilise this facility for small boat experience throughout the season & our Novice group will begin their season training here, shifting to Rame Rd as they gain more experience & boat skill Fitness sessions will take place at the WGHS fitness centre (any other locations will be advised in advance by the coaching team) 11

12 How can you help as a parent? WHAT IS THE WGHS ROWING SOCIETY? All Westlake Girls High School rowers, their parents/guardians/ caregivers, coaches, WGHS Principal, and TIC of Rowing, are members of the WGHS Rowing Society. The role of the Society is to deliver and manage the infrastructure to enable the rowing programme. This infrastructure is substantial and includes the rowing boats and oars; coach boats and equipment; equipment to support camps and regattas such as tents, tables, barbeques etc. A committee is formed at each Annual General Meeting, generally held in July, to coordinate the delivery of these objectives. The committee organises the transport, food and accommodation for camps and regattas; the boat and equipment maintenance; boat transport; safety and first aid; design and ordering of uniforms; fundraising and financial management including asset ownership and management; stakeholder relations and general affairs for WGHS Rowing. All members of the society are able to seek election to the Committee at the July AGM for each season. You do not have to be on the committee to contribute and participate. All parents/guardians are welcome to attend the monthly committee meetings and participate in any discussion. Meetings are in the WGHS Boardroom, adjacent to the staffroom. The minutes of the committee meetings are available to all members. The minutes include monthly financial statements. WHAT IS EXPECTED FROM PARENTS TO SUPPORT THE SOCIETY? Rowing has four key areas of commitment from Parents to make the programme produce the results we are all invested in for our rowers. Committee The committee works relentlessly during the season to deliver the infrastructure and logistics for the programme. In the off season work continues with fundraising, grant applications and planning for the next season. All members of the society can contribute to the work of the committee through submission. Fundraising We are always looking for creative ways to raise money. We especially like projects that are not too resource hungry and provide a good return! We expect all families to participate in our fundraising activities at some level. Camps & Regattas We need parents, caregivers, grandparents who can help in the kitchen, with the boats, tents, and barbecues, driving the vans, first aid skills etc. All help appreciated, we ll teach you on the job. These events are a lot of fun. Specialist If you have skills in any of these areas we could really use your input: 1. Boat maintenance (rowing skiffs and coach boats). 2. Ability to tow large trailers (we have a vehicle) 3. Any professional, specialist skills that you think may be 4. useful e.g. marketing, web design, grant application 5. expertise anything you think could be helpful. 6. Networks to assist with fundraising and sponsorships 12

13 Guidelines for parents As well as supporting Westlake Girls Rowing as a volunteer, we also require your support to help the crew s row to the best of their ability. To help crews give their best, form their own identity and mature as a crew, the coaching team respectfully asks that you : 1. Trust the coaching team to deliver a fair & transparent program. The coaching team has a strong desire to see every athlete in our program succeed. The coaching teams intent is to do what is deemed best for both your daughter & every other daughter in the program 2. Please respect decision the coaching team makes. You may not always agree with them, this is your prerogative All we can ask is that you please handle this in a constructive way, that allows the coaching team & the athlete to maintain a open dialogue 3. By all means have a chat to the assistant coaches but for any questions relating to the program or your daughter please direct them to the senior lead coach or the school representative. If you do approach an assistant coach they will redirect you to the senior lead coach save them the awkward conversation and come direct 4. Our athletes need to learn to take responsibility for themselves in both in training & racing situations to grow their independence as both athletes & people please help to facilitate this as it will make them better racers! 13

14 WGHS Training program season One program one technique The senior lead coach leads the training program & technical philosophy of the club for all age groups The u16-18 age group will be also be supported by highly capable assistant coaches All coaches Novice-18 teach the same technical framework Novice Program unit The lead novice coach will manage the daily operations of the novice program with technical support from the lead senior coach (attending Novice water sessions) & additional assistant coaches The novice schedule will be sent by the senior lead coach as apart of the total club schedule From late August there will be at least one full club session per week (i.e Novice & senior program together) From summer camp all over 15 novice rowers will join the senior rowing program The senior squad will train as a unit of u16-18s Sessions prior to summer camp will be mixed across age groups From camp they will shift to racing crews Mixed crews Training sessions (and regattas) prior to summer camp will be mixed across the u16-18 age groups From camp crews will shift to probable racing boats Rotating coaches No coaches will be assigned to a single age group (excluding the Novice group) We will rotate across all athletes prior to Christmas When racing crews are developed coaches will be assigned to a mix of age group events & athletes for the racing season Training Mix Water sessions not before school will almost always include a run or other form of exercise, don t forget your shoes! Water work will be a mix of longer endurance pieces : minutes with drills mixed in, static drills & short high rate work Mix of land based training erging, running, exercises, core, stretching will remain all season Boats A mix of sweep & sculling Predominantly big boats (Rame road, small boats from Lake Pupuke) focus split to sweeping boats 14 14

15 WGHS Training expectations : Athletes & parents ATHLETES HAVE PRIDE IN EVERYTHING YOU DO The boat shed is for business come to training switched on, ready to learn & provide good feedback to the coaching team Come to every training session hungry to succeed to improve & take a step towards reaching your season goals. Demand quality from yourself & your teammates otherwise it is a waste of your time & the coaching teams time Compete with & push your team mates in every session but never forget we are one team our goal is to make one another faster, not slower Brilliant basic training behaviors : Arrive at training on time or up to 5 minutes early if need extra prep time Bring the appropriate equipment i.e hat, drink bottle, sunscreen, running shoes, rain coat, thermal, a post session snack Arrive with your hair tied back & dressed ready to exercise Be proactive i.e within 2 minutes of arrival to a water session begin taking equipment to the water Respect your surrounding at all times PARENTS ENCOURAGE INDEPENDENCE Training is the athletes and the coaches place of business please do not involve yourself in the training. Please do try to support the decisions we make at training The rowers needs to learn to take responsibility for rowing task & training themselves please help facilitate this by : Ensuring your daughter is communicating directly with the senior/junior lead coach around training/missing sessions. Refrain from spending time in the boat shed, on the boat ramp or assisting rowers with any of the following unless requested by a coach : Putting coach boats on the water Carrying any boats or oars to/from the water Helping girls off the water Loading boats onto/off of the trailer at boat loading/unloading Loading equipment onto the trailer Rigging/derigging boats Collecting oars from the pontoon Tying boats down Basic boat maintenance NB : There will still be plenty of occasions where your help is required & we will be asking! If you do have queries/concerns around crews/selection/equipment pre & post training are not an appropriate time to approach the head coach (or any assistant coaches) this needs to put in writing & discussed with the senior lead coach & school representative outside training hours 15

16 How will communication flow between parties? Lead senior coach first point of contact for communication All comms will flow from senior lead coach (and in some instances junior led coach) via & school site no Facebook comms from coaching team All comms from parents & supports to be directed to senior lead coach in the first instances not assistant coaches or junior lead coach Training & racing schedule Training schedule sent out on monthly basis via to all athletes and parents nominated address Monthly schedule will be accessible anytime online via school site Regatta crews will be sent via between 1 & 3 days prior to regatta Missing training Athlete to send senior or junior lead coach (not assistant coaches) a text prior to 7pm the night before training if unable to attend If athlete is going to miss training for a prolonged period, parent to contact senior lead coach to discuss Athlete query Athlete to approach senior lead or novice lead coach (not assistant coaches) in person or via with query Nature of conversation will determine next steps Parent query Parent/Supporter to approach senior lead coach (not novice lead or assistant coaches) in person (at appropriate time not pre or post training) or via with query If in to ensure sends to both Senior lead coach and Sports director of WGHS Nature of conversation will determine next steps with school representative as facilitator Injury management Athlete to communicate directly with senior or junior lead coach regarding any injuries AS SOON as the injury becomes apparent 16 Depending on severity of injury senior/junior lead coach may choose to contact parent to discuss further

17 Regattas During the season, WGHS will compete in approximately 10 regattas, culminating in the North Island Secondary Schools (NISS) Championships on Lake Karapiro (refer to the season calendar for dates). Crews who meet separate selection criteria will be eligible to compete in the New Zealand Secondary Schools Championships - Maadi Cup Regatta. The girls are expected to make their own way to and from the one day regattas at Lake Pupuke. Girls will also need to provide their own food these days as they are not catered for. For the multiple day regattas at Lake Karapio, WGHS will provide transport, food and accommodation for the girls, and parent volunteers will be needed for this. Parents are encouraged to attend all regattas and support the girls. At most regattas WGHS will have pitched a Supporters' Tent by the rowing course. Parents and other supporters are encouraged to use the tent as their base for these regattas. Things for supporters to bring to regattas include camp chairs or something else to sit on, binoculars, lunch and snacks for the day. Some reading material is always good to have as there can be lengthy down times between races. The Supporters' Tent is also used as a base for the rowers, the rowers will return to the tent to eat & rest. The parent helpers will provide the rowers with a nutritionally sound diet.* The girls will also have a tent or other shelter in the boat park from where they make their final preparations for each race and go through their debrief and immediate post-race nutrition routines. At regattas, the girls are subject to normal School Rules, including dress and conduct, and a high standard of behaviour is expected from them at all times In school rowing, a girl s age on the first day of January determines which age group she is eligible to row in for the season. There are four age groups within rowing: under 15, under 16, under 17 and under 18. Anyone in their first year of rowing is a Novice - no matter her age group. The girls will typically race in their age group, especially at the under 15 level. However, girls who show ability and maturity may be selected to row in crews above their age group and some girls may be young enough to row-down. *Unless communicated otherwise the food at the tent is for rowers only 17

18 How will WGHS race in the season Maadi the pinnacle Maadi is the bench mark for our program health The season is structured towards achieving the most successful Maadi results Crews need to earn the right to attend Athletes will know whether attending Maadi by February 25 th Our u18 8 will be the 9 fastest athletes in the WGHS squad U 18 8 = team 1 All senior athletes (u16-u18) will be given the opportunity to contest for a seat in the u18 8 Being an u18 does not entitle you to a seat in this boat it is earnt. Big boat are the priority in every age group An inclusive culture means a program focused on big boat success This ensures the program is about creating a total squad of quick rowers, not a selection of athletes that can win medals for us x+ / 4+ 2x / 2- Sweeping vs sculling The squad will race in both fours & quad events throughout the first half of the season (up to and including Cambridge town cup) This will allow the coaching team to assess where the greatest opportunity for success lies for the squad OR Rowing down Pre Christmas Open to rowing down where the opportunity presents itself (racing based on year of birth vs year in school) U16s rowing down to u15s we want have as many novice u15s at Maadi as possible, our aim will be to create a competitive u15 8 without having to use second year rowers but it is a option that will be considered by the coaching team Mixed crews across age groups where applicable including mixed u 18 8s Likely athletes will race up grades Predominately big boats About learning not about results small weighting in regards to selection Developing a common understanding across the squad about how we race Post Christmas Probable Maadi crews boated from KRI 2 onwards Athletes racings in own grade with limited racing up in some events where required About refining racing routine for Maadi in crews that you will race in Athletes will have max 3 events at Maadi cup 18

19 WGHS Racing/Regatta expectations : Athletes & parents ATHLETES 1. Come to the boat park prepared & ready to race this means having your row suit on, your hair tied back, your running shoes on and most importantly your game face on! 2. Get on the water hungry to succeed ready to compete and achieve your best. Every time you push of the pontoon you are committed to giving your utmost 3. Represent the Swan in a manner everyone can be proud of whether you are in the boat park, on the pontoon, paddling to the start, in the blocks, racing, warming down, coming off the water, at the tent or cheering on the bank you carry yourself in a way that every Westlake girl both past and present can be proud of! 4. People know when Westlake is racing in finals because they can hear us on the bank! If you are not racing you are in the tent or on the banking cheering for your teammates. Wandering the boat park or being located in any other area will not be tolerated, if you are found in other areas you will be asked to return to the tent immediately. 5. Hat on at all times at a regatta there is never a moment when a Westlake girl will not be wearing her visor PARENTS Regattas are filled with proud moment for parents & there is certainly a place for your pride and enthusiasm The coaching team respectfully request that you refrain from entering the following areas at regattas unless expressly asked by the head coach The boat park Boat trailer The off water ramp & surrounding off water area Being in these areas is the equivalent of being in the changing sheds before a match or walking the court with your daughter while she warms down post match When the athletes return to the supporter tent there is time to celebrate! Please do not take offence if you are asked to leave an area during a regatta it is so we can maintain focus & structure with the athletes 19

20 Selection process : Senior Rower score card OBJECTIVES : Ensure we have the fastest crews selected - in a manner that is clear & transparent for all Ensure Summer camp is utilized for developing speed/connections in racing crews within the senior squad (this does not apply to Novice group due to rapid development that can happen with a novice rower at summer camp) OUTCOME : Probable crews for Maadi will be selected based on a number of performance factors between September & December each season (Senior squad) Summer camp crews are probable Maadi crews ATHLETES THAT ARE FRINGE (EITHER JUST IN OR JUST OUT ) will be made aware of this & crews rotated throughout camp to determine the best crews. Following KRI 2 results & possibly more seat racing (if required), final senior crews for Maadi will be announced by February 25 th SCORECARD: From Sept 1 to Dec 18th senior squad (u16-u18) athletes will develop a scorecard that will form the basis of selection The importance's of achievements are weighted based on the coaching teams views of each elements significances Each athlete will have a there scorecard shared with them prior to summer camp Each athlete will have a 1 on 1 with the lead senior coach at summer camp to discuss their scorecard result & what it likely means for them for the remainder of the season The highest mark in an athletes age group & the entire club will be provided (anonymously) to allow for all athletes to bench mark their total score Athlete : x SCORE WEIGHTING WEIGTHED SCORE MEASURE Club Regatta 150 2% PT WIN, 30 PT 2nd, 20 PT 3rd, 10 PT A Final Christmas Regatta 200 2% PT WIN, 30 PT 2nd, 20 PT 3rd, 10 PT A Final Sept 2km 85 2% 1.7 Sept Lake Run 55 2% 1.1 Oct 2km 89 2% 1.8 Oct Lake Run 60 2% 1.2 Nov 5km 90 4% 3.6 Nov Lake run 67 4% 2.7 Dec 2km 70 10% 7.0 Dec Seat Racing 90 20% 18.0 Mark out of 100 based on % of best time in age group Mark out of 100 based on % of best time in club Mark out of 10 based on % of best time in age group Mark out of 100 based on % of best time in club Mark out of 100 based on % of best time in age group Mark out of 100 based on % of best time in club Mark out of 100 based on % of best time in age group Mark out of 100 based on seat racing ranking in age group Attitude & Work ethic 50 20% 10.0 Mark out of 100 based on coach feedback Technical skill & progress 60 20% 12.0 Attendance 99 10% 9.9 TOTAL % Mark out of 100 based on coach feedback - review progress to date & take into consideration speed athlete likely to gain from Jan-Maadi From Sept 1st (start of summer season & inclusive of summer camp dates) 20

21 Selection process : Novice Rower score card OBJECTIVES : Ensure we have the fastest crews selected - in a manner that is clear & transparent for all Ensure Summer camp is utilized for developing all athletes due to rapid development of Novices during the course of the week OUTCOME : Probable crews for Maadi will be selected based on a number of performance factors between September & February each season (see scorecard below) Summer camp will see the continued rotation of Novice rowers, based on development seen at Summer Camp, probable Maadi crews will be raced at KRI 2. Final Novice seat racing will occur Saturday 2 nd of February (week after KRI2) based on these results & various other test results final novice crews selected for Maadi will be announced by February 25 th SCORECARD: From Sept 1 to Feb 2 nd the novice squad athletes will develop a scorecard that will form the basis of selection Athlete : x SCORE WEIGHTING WEIGTHED SCORE MEASURE Club Regatta 150 2% PT WIN, 30 PT 2nd, 20 PT 3rd, 10 PT A Final Christmas Regatta 200 2% PT WIN, 30 PT 2nd, 20 PT 3rd, 10 PT A Final The importance's of achievements are weighted based on the coaching teams views of each elements Oct 2km 89 2% 1.8 Oct Lake Run 60 2% 1.2 Nov Lake run 67 4% 2.7 Mark out of 10 based on % of best time in age group Mark out of 100 based on % of best time in club Mark out of 100 based on % of best time in club significances Dec 2km 70 10% 7.0 Mark out of 100 based on % of best time in age group Each athlete will have a there scorecard shared with them following February seat racing & will have a check in with the junior lead coach at Summer camp The highest mark in an athletes age group & the entire club will be provided (anonymously) to allow for all athletes to bench mark their total score Feb Seat Racing 90 20% 18.0 Mark out of 100 based on seat racing ranking in age group Attitude & Work ethic 10 20% 2.0 Mark out of 100 based on coach feedback Technical skill & progress 70 20% 14.0 Mark out of 100 based on coach feedback - review progress to date & take into consideration speed athlete likely to gain from Feb-Maadi Attendance 99 10% 9.9 From Sept 1st to 2nd Feb TOTAL %

22 Coxswain selection process : A development program is required Developing best in class coxswains is critical to the success of our program. Good coxswains are like having another coach on the water. In racing situations it is critical our coxswains are able to take command of the situation.to do so the coaching team needs to provide our coxswain squad with specific training. THE CHALLENGE OF SUBJECTIVITY IN COXSWAIN SELECTION Coxswain selection inherently more subjective than selecting rowers for crews there are no tests for coxswains. The coaching team needs to ensure coxswains have a clear development pathway/understand what good coxing looks like to benchmark themselves against. Athletes feedback on coxswain performance will be taken into consideration as ultimately how athletes respond to the coxswain is central to our on water success WHAT DOES GOOD LOOK LIKE FOR OUR COXSWAINS? 1. Exceptional understanding of how to make a boat go faster in training & racing due to superior engagement with & understanding of the rowing stroke 2. Ability to steer a boat straight & to do so in both training & racing situations 3. Capable of getting athletes to respond in training & racing situations due to correct tone of voice & type of calls made! 4. Can organise crews in training & racing situations taking the initiative & ensuring in command of the crew at all times SELECTION : BASED ON PERSONAL DEVELOPMENT SEPT- JANUARY Coxswain will develop a scorecard based on monthly 1 on 1 development meeting with the senior lead coach where both parties will rate progress each month & reflect on total progress at summer camp Meetings will occur once a month from September to January & cover 3 areas : REFLECTION (mark out of 10 each month in each area) 1. How have you made progress vs identified areas requiring improvement? 2. How have you adjusted to feedback from both the coaching team & rowing athletes? 3. How have you improved your understanding of the rowing stroke & what makes boats go faster? How have you performed in both training & racing situations? EDUCATION 1. Senior lead coach to provide specific education to coxswain in session based on area requiring development NEXT MONTHS FOCUS 1. The senior lead coach & the coxswain will agree what the following months progress areas will be SUMMER CAMP A TRIAL WEEK FOR COXSWAINS Coxswains will not be assigned crews until after Cambridge Town Cup (KRI2) & Novice seat racing Prior to this regatta all coxswains will have the opportunity to train & race in a mixture of crews (Novice coxswain will race with Novice crews) Summer camp will be a TRIAL WEEK for coxswains, as the rowers will be training in probable Maadi crews ( Novice coxswain will continue to develop with rowers) The coaching team will use this week to understand which coxswain are best suited to specific crews needs (Novice coxswains will be appointed in time with Novice seat racing These probable Maadi crews will be raced at KRI2 & as per the rowing athletes the coxswains accompanying crews to Maadi will be confirmed in by Feb 25 th 22

23 Westlake Girls Rowing Appendix 23

24 Key Dates Season WHAT WHEN WHERE SEPTEMBER OCTOBER Summer season officially begins Novice squad confirmed / athletes invited to join the squad Septemeber 3rd wc 27th August Welcome WGHS mini regatta Sunday Sept 2nd Lake Pupuke Novice Parent Induction evening Thursday 6th Sept WGHS Senior 2km erg test #1 Tuesday 25th Sept WGHS Fitness centre School Holidays: training continues through school break Monday 1st Oct - Friday 12th Oct Spring Camp 9th - 13th of Oct Mi Camp Whakamaru WAI-TGS REGATTA Oct 20th Lake Pupuke Labour Day - OFF 22nd October Total Squad 2km erg test #2 Tuesday 30th October WGHS Fitness centre NOVEMBER Senior Squad Lake Run Test Wednesday 31st October WGHS Fitness centre NCEA Exams start 5th November- 30th November Bennet Shield 3rd November Lake Pupuke Senior Squad 5km erg test November 27th WGHS Fitness centre Novice squad lake run test November 27th WGHS Fitness centre Senior squad lake run test November 28th WGHS Fitness centre NCEA Exams ends November 30th Karapiro Club Regatta Friday 30th- Sunday 2nd Dec Lake Karapiro Total Squad 2km erg test #3 Tuesday 4th December WGHS Fitness centre Senior Squad Seat Racing Saturday December 8th Rame Road DECEMBER 2018 School Year ends Tuesday 11th December U16 Squad Seat Racing KRI 1 : Christmas Regatta Program Christmas break : athletes to complete own cross training WENDS 12th December 5:35AM-11:30AM - All year 10 students (returning rowers) Friday 14th Dec - Sunday 16th Dec Monday 17th Dec- Friday 4th Jan Rame Road Lake Karapiro 24

25 Key Dates Season WHAT WHEN WHERE Summer training reconvenes : for athletes who have returned to Auckland - may include seat racing Saturday 5th Jan TBC JANUARY Summer Camp - compulsory for those wishing to be selected in a top crew KRI 2 : Cambridge Town Cup (North Island Club Champs) Tuesday 8th Jan- Sunday 13th Jan Friday 25th Jan- Monday 28th Jan Epworth Retreat Lake Karapiro School starts Tuesday 29th of Jan Waitangi Day : Mini training camp for all athletes 7am-2pm Wends 6th Feb Rame Road Novice Squad Seat Racing Saturday 2nd Feb Rame Road FEBRUARY Head of Harbour Sat 9th February Lake Pupuke Additional Senior Seat Racing (if required - at Head coach discretion) Sunday 17th February Rame Road Total Squad 2km erg test #4 Weds 20th Feb WGHS Fitness centre KRI 3 : Jnr Regatta TBC Lake Karapiro Maadi crews confirmed By Monday 26th February NISS - all athletes Thu 7th- Sunday 10th March Lake Karapiro MARCH Maadi attendees evening Monday 11th March TBC Finishing camp Thu 14th -Sunday 17th March K9 Maadi Cup (NZSS) - selected crews Friday 22nd March- Sunday 31st March Lake Karapiro 25

26 Coaching team details Senior Lead Coach : Kim Dowden , kdowden@westlakegirls.school.nz Novice Lead Coach : Ella Campbell , emkcampbell@gmail.com Assistant Coach Senior Squad : Taryn Abel , table@westlakegirls.school.nz Assistant Coach Senior Squad : Lauren Tilson Assistant Coach Novice Squad : Holly Gray

27 Finances & Payment details One of the key roles of the rowing society is to manage and maintain the infrastructure assets. The members of the society have a stewardship role to fulfil in relation to the assets, the replacement value of which is approximately $500,000. Our obligation is to maintain the condition and value of these assets for future generations of rowers. The sport of rowing is 'capital intensive' in that it requires a significant investment in boats and associated accessories. A rowing eight now costs around $40,000 and other things such as oars, seats and shoes are in addition to this and are not cheap. In setting the rower subscription fees for any given year we have to take into account the cost of both maintaining the assets and satisfying our stewardship responsibility. This means providing for the cash value of depreciation of the assets in order to build reserves for future replacement of boats. In addition to this, subscriptions also cover the costs associated with regattas, camps, administration and the end of season prize-giving function. Fees for the 2018/19 Season The programme and budgets for the 2018/19 season are still being finalised but we hope to maintain the same fees level as for the 2017/18 season (approx. $3,200). The operational cost of the programme is over $200,000 each year and does not include any capital expenditure. The storage facilities are expensive and of course the majority of the regattas are away from home so there are transport, accommodation and food expenses. The fees that are charged DO NOT cover the total cost of the rowing for each girl which is why we have an active fundraising, sponsorship & grants programme. The fees COVER the operational costs up to the NZ Secondary Schools Champs: All coaching fees. All camp fees food, accommodation, transport. All regatta fees food, accommodation, transport, entry fees. Maintenance and repairs skiffs, oars, cox boxes, coach boats, trailers and all equipment. Affiliation fees, administration and other operational costs. The fees DO NOT cover: Uniform this is generally around $385 for a full new kit, WGHS rowsuit, visor, a white thermal, a white regatta t-shirt, black travel t-shirt. Optional extras include the black school sports top and sports tracksuit pants, available from the Uniform Shop at school. New plant purchases, skiffs, oars, coach boats, safety equipment, trailers etc. These are funded via fundraising events that we organise and run, and also through grants. NZ Secondary Schools Championships ( Maadi ) girls are invited to attend by coach selections, therefore a separate additional fee applies. The venue for Maadi alternates each year between Lake Karapiro in the North Island and Lake Ruataniwha at Twizel in the South Island. The fees per girl can range from $1,200 - $1,800 for this event, depending on where it is held and how successful we are with grant applications. Full details of the seasons fees, payment plan and terms and conditions will be provided asap. 27

28 Packing List The packing list is generally the same but is sent out prior to each event anyway. Please ensure all items are named! 1. SMALL NAMED DAY BAG, including the first 8 items on this list! 1. Substantial lunch and snacks to cover until dinner time 1. Named water bottle 1. Training gear, including socks, cap/visor and sunglasses if desired 1. WGHS Row Suit or North Shore shirt (dependent on regatta) 1. WGHS rowing visor 1. Sunscreen 1. Spanner 10mm and/or small crescent/shifting 1. Thermal gear for early morning sessions if required 1. Travel gear (to be worn to and from camp black t-shirt and shorts) 1. Casual, comfortable, clothing to last for duration of camp/regatta (named) 1. Swimming togs 1. Warm jersey, jacket, hoody (only WGHS uniform items at regattas) 1. Running shoes & jandals 1. Sleeping bag or duvet, and pillow + fitted single sheet to cover the mattress 1. 2 x towels for drying, 1 x hand towel for ice bucket 1. Personal toiletries and blister management kit 1. Any personal medications required including antihistamines, bandages 1. Chap Stick/lip balm 1. Elastoplast (for taping of hands) and D3 (or like) tape 1. Insect repellent 1. Plastic bag for washing/wet clothes 1. Small amount of money for food stops on way to and from camp. 28

29 Pastoral care considerations Rowing demands a lot from students recovery and injury prevent/management are critical, please consider the following - Sleep : To cope with the training load throughout the summer our athletes need at least 8, ideally 10 hours of sleep each night Nutrition : Please ensure athletes are eating enough and the right things WGHS will look to organise a nutrition night in the coming months Physiotherapists : Please see a physio if injury becomes an issue at any point during the season. If you do not have a regular physio, the senior Physiotherapists at Forest Hill Physiotherapy or Takapuna Physiotherapy will provide great advice 29

30 WGHS Training schedule : Provided at least a month in advance Where to find the schedule : The training program for your daughter will be ed as one program by the senior lead coach on a month basis to both the parent & students nominated address The program will also (shortly) be available via the WGHS rowing website please note Facebook will not be used to communicate with athletes or parents What does it include : The training schedule for both the Novice & Senior program Colour coded : Blue for senior squad (16-18 only), Purple total squad training (Novice-u18), Yellow for Novice only sessions, Grey for age group specific (returning rowers) The program will tell you where, what time it commences & ends if there is no end time that is because the bus will collect the girls from the location It will also include weekly comments on any notable changes to the schedule or other critical information for the week WGHS WINTER TRAINING SCHEDULE : August 20th to October 14th SENIOR SQUAD (returning 16-18) Colour denotes training squad session applies too AGE GROUP SPECIFIC NOVICE GROUP FULL SQUAD (15-18) SEPTEMBER Week MON TUES WEDS THU FRI SAT SUN AM PM SNR JNR SNR JNR RAME ROAD 5:35AM U18 /17 ERGS 3:30-4:45PM LAKE PUPUKE 6:00-8:00AM U16 ERGS 3:30-5:15PM U17& 18s ONLY LAKE PUPUKE 6:00-8:00AM NOVICE ERGS WGHS FIT CENTRE 3:30-5:15PM SESSION/WEEK FITNESS -WGHS 6:30AM LAKE PUPUKE 4:00-6:00PM RAME ROAD 7:15AM-10:30AM RAME ROAD 8:30-11:00AM LEARN TO ROW u16 u NOTES FOR WEEK : Start of summer season - sessions are no longer optional. If you are going to miss training you need to notify Kim no later than 7pm the evening prior to the training session (attendance will be noted/count towards final selection for crews) Additional on water session at Lake Pupuke - all returning rowers THU afternoon, only 17s/18s at Lake Pupuke WEDS AM Novice group has first erg session -all novice regardless of age group 30

31 WGHS Training expectations : What does good look like? Working hard on the rowing machine The rowing machine/ergo/erg is a tool commonly used to train and test rowing athletes performance, WGHS athletes will have atleast one training session on the machine per week The most common test on the machine is a 2km erg test whereby rowers as ask to work at max intensity to record the lowest possible time to complete 2km (the distance of a standard rowing race) The time recorded will be apart of the consideration set for WGHS Maadi crew selection The performance of our total squad on the rowing machine is also a reflection of how strongly we are to be able to complete at the highest level Athletes are expected to be training at an intensity (based on per 500m training split) that will allow them to produce a gold medal time (or as close too) in their age group Age group GOLD SILVER BRONZE 2KM SPLIT TRAINING SPLIT U15 7:45 7:55 8:05 1:56-2:01 2:04-2:10 U16 7:35 7:45 7:55 1:53-1:58 2:02-2:08 U17 7:25 7:35 7:45 1:51-1:56 2:00-2:04 U18 7:15 7:25 7:35 1:48-1:54 1:58-2:02 31

32 WGHS : Technical approach PART OF STROKE WHAT TO LOOK FOR/FEEL: BODY WHAT TO LOOK FOR/FEEL : BLADE RELEASE : Sit in your arm chair & set the boat up to run underneath of you 1. Locked core muscles 2. Loose shoulders (can see ears) & head up 3. Weight in the base/heels of feet & back of seat legs pressed firmly down 1. Blade moves from water square outside hand dominates this movement 2. Handle is moving from upper to lower torso with movement 3. Inside hand is loose & rolls the blade feather RECOVERY HALF 1 : The swing is KEY as we shift our weight from the back to front the handlee is the lead on the swing 1. Weight moves from the back of your seat/heels of your feet to the balls of your feet/front of your seat 2. Feel a stretch in your hamstrings as your arms stretch out in front of you to almost your knees 3. Knees remain flat 4. Body remains square on 5. Posture is strong with limited slouching, strength through core 1. Outside hand guides the blade forward key to ensure downward pressure remains in fingers (blade close to the gunnel/brushing thigh) 2. Handle leads the body swing/shift of body weight from back to front 3. Handle reaches the toes RECOVERY HALF 2 : Moving the body towards the rigger keeping shoulders loose & ensuring the handle is leading 1. The seat begins to move towards the front of the boat while the body remains in the samee arched (B) position 2. Body weight begins to shift towards rigger side should feel weight begin to shift to rigger side 3. Inside shoulder should drop accordingly as start to rotate to rigger (arms straight/shoulders loose) 4. Posture is strong with limited slouching, strength through core remains 1. Handle is the first thing to move (it must lead always)- handle must clear the knees prior to any other movement 2. Downward pressure in the outside hand remains to ensure the blade remains off the water 3. Handle grip is light to allow for the rotation of the blade as move closer to the catch CATCH/PLACEMENT : Body weight to rigger side shoulder the key. Prepared blade for entry 1. Athlete is packed up at the front vertical shins, back is flat, lower abdomen presses onto thigh 2. Arms are fully extended/rotated to rigger but remain LOOSE with outside arm in control 3. Shoulders loose with inside should down, to indicate bodyweight firmly on rigger side 1. As the athlete passes through the pin, the outside hand is used to rotate the blade square 2. The downward pressure being held in the outside hand is released 3. The handle begins an upward movement to the catch 4. When the seat reaches the front stop the blade is placed in the water as 1 movement key to ensure the white of the blade is buried in one movement 32

33 WGHS : Technical approach PART OF STROKE WHAT TO LOOK FOR/FEEL: BODY WHAT TO LOOK FOR/FEEL : BLADE INTIAL DRIVE : No movement until the blade is buried, when it does the legs lead 1. Lock onto the water by feeling pressure behind fingers, balls of feet, between shoulder blades and lower back 2. Body should hang from the blade straight arms, body in an arch with flat wrists & fingers hooked onto the blade 3. Legs lead the movement back with the back reaming strong 4. Ensure body weight does not shift to back of seat 1. Blade is fully buried in the water prior to the beginning of the movement back through the water 2. Once in the water key to ensure remains buried through the duration of the drive MID DRIVE : Leg speed increases & the body remains arched 1. The leg drive accelerates as the blade becomes lighter underneath 2. The body remains in an arch hanging off of the handle 1. An even handle height ensures the blade remains buried through the drive 2. As the leg speed accelerates the handle speed also begins to increase LATE DRIVE : Leg speed increases again & the arms are engaged 1. The leg drive continues to accelerates 2. Just prior to the legs fully straightening the arms begin draw the handle to the body 3. The body begins to swing into the finish position 1. The handle is drawing into the body (powerfully) FINISH Blade square from water & & the body swings to finish position 1. Legs are fully extended at back of slide 2. The body swings back into the finish position with the handle (accelerating into the body) 3. Just prior to the legs fully straightening the arms begin draw the handle to the body 4. The body is swinging into the finish position 1. The outside hand maintains control & upward pressure until the handle is close to the body 2. As it reaches the body the outside hand taps (pushes) the blade down to extract it from the water square 33

34 Rowing captain : selection process Who are we looking for? A member of our u18 age squad Respected by fellow athletes Has a hunger to succeed : striving to reach their best - demonstrated by effort & application in all situations Is proud to be apart of the Westlake Rowing community : Our rowing captain leads the way in celebrating others & promotes our club Demonstrates a level of maturity fit for the role : understanding the needs of the club are more important than the needs of any one athlete, able to support the coaching team & their decisions with the athletes Has demonstrated a ability to lead throughout the winter The process JUNE- OCT : A chance to lead U18 members to take lead in supporting Novice recruitment with videos in assembly, sign up at lunch time, Sunday open days AUGUST 28 th Applications open for rowing captain Applications will be open for a week September 24 th Interviews for applicants commence Students will have an interview with senior lead coach, director of sport & a member of senior academic staff 24 th September Voting by full senior squad All returning rowers will cast a vote for their preference as rowing captain this will be taken into consideration but will NOT be the determining factor of final selection October 9 th Rowing captain announced at Spring Camp 34

35 Training & racing venues Rame Rd Rowing Shed Sept March training Venue Address: 84 Rame Rd, Greenhithe (this is the address for the Salthouse boat builders who we share the area with) WGHS Rame Rd training facility How do girls get to venue : Parent drivers or public bus if coming after school How do girls get from venue to school : WGHS rowing society arranges a bus to pick students up from Rame Rd on weekday mornings at 8am and send to school Drive time : Approx. 20 mins from WGHS with no traffic Lake Pupuke training shed : August-March training venue Address : 1a Northcote Rd, Takapuna How do girls get to venue : Parent drivers or walk after school How do girls get from venue to school : Walk Mi Camp Whakamaru Spring Camp location : 9th 13th October Address: 1105 Ongaroto Rd, RD1, Atiamuri 3491 Phone: Website: How do girls get to venue : Parent drivers in own cars Drive time : Approx. 3 hours from WGHS, 30 minutes outside Tokoroa 35

36 Training & racing venues Epworth Retreat & Recreation centre Accommodation for all Lake Karapiro, Cambridge regattas (see important dates) Accommodation for Summer camp January 8 th - 13 th Address: 116 Finlay Road Cambridge 3494 New Zealand Phone : please note that cell phone reception at Epworth is poor Website: How do girls get to & from venue for regattas : Hired vans driven by parent helpers How do girls get to & from venue for camps : Parent drivers in own cars Drive time : Approx. 2:30 hours from WGHS with no traffic Lake Karapiro Cambridge Racing venue for all non-lake Purpuke regattas including North Island Secondary Schhol and New Zealand Seconadry School Championships (Maadi) every second year including the 2019 season Maadi How do girls get to & from venue : Hired vans driven by parent helpers Drive time : Approx. 2:30 hours from WGHS with no traffic Lake Ruataniwha Twizel Located in the Mackenzie Basin in New Zealand's South Island Racing venue for New Zealand Secondary School Championships (Maadi) every second year, next held there in 2020 How do girls get to & from venue : Fly to Christchurch, hired vans driven by parent helpers to Twizel Drive time : Approx. 4 hours from Christchurch airport 36

37 Rowing FAQ / Boat information Types of Boat There are two types of boats (shells/ skiffs): Sweep in which each rower handles one long oar, Sweep boats can have two, four or eight rowers; OR Sculling in which each rower uses two smaller oars or sculls. Sculling boats can have one, two or four rowers. OR Sweep boats Sculling boats Name Crewed by Abbreviation EIGHT EIGHT ROWERS & A COX 8+ FOUR FOUR ROWERS & A COX 4+ FOUR FOUR ROWERS 4- PAIR TWO ROWERS 2- QUAD FOUR ROWERS & A COX 4x+ QUAD FOUR ROWERS 4x- DOUBLE TWO ROWERS 2x SINGLE ONE ROWERS 1x Rowing Equipment Gate or oar Lock : Connect the oar to the boat, is attached to the rigger The slide each rower sits on a sliding seat and place their feet into the foot stretcher Foot stretcher - Just like on a racing bicycle, these shoes help keep the rower's feet in place. In coxed boats a coxswain will use a cox box to allow crew to hear instruction speakers are placed through the boat Rowing Terms Stroke seat : person at back of the boat who sets the pace/rhythm for the boat Coxswain : Steers the boat and calls race tactics. Can be at the front (bow) or back (stern) of the boat. Stroke side : Rowers with oars on same side as stroke (left-hand side and rowers right) Bow side : Rowers with their oars on the opposite side from the Stroke. Typically on the right side (Rowers left). Stern four/pair: Rowers at stern of back of the boat, closest to the stroke seat. Seat numbers 5-8 in an eight Bow four/pair : Rowers at the bow or front of the boat, furthest away from the stroke seat. Seat numbers 1-4 in an eight 37

38 Role of each seat in a eight oar boat Coxswain : In charge of executing the race plan & the crew 6&5 seat : Responsible for connecting rest of the boat with stern pair rhythm & for establishing leg drive 2&1 seat : Responsible for maintain the balance & technical proficiency of boat STERN BOW 8 1 8&7 seat : Responsible for setting the pace/rhythm for the boat 4&3 seat : Responsible for sustaining and extending leg drive/speed through boat 38

39 There have been 299 rowers at Westlake Girls since 2002 What do you want your legacy to be? 39