Training for World Champs 2017 See Annual Training Plan for context 4k TT Race Simulation

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1 ROWING SESSION 4K TT Date: Time: 8am for 90mins+ Location: JRC St Helier Jersey (see map below) Group: Infuse Rowing Team Age range: Senior/Masters Ability: Good, Aim is to bench-mark for future comparison Coaches: Others: T.Rogers coach to assess R.Rouille mentor/support J.Romaszko cox Session goals: Training for World Champs 2017 See Annual Training Plan for context 4k TT Race Simulation Session Health & Safety considerations: SHIPPING MOVEMENTS Weather is good CLOTHING Wear stripes down arms and legs because they highlight your technique when doing video. Rower needs: (if appropriate) This prepared for Tim Rogers BRA Coaching Exam Mob At this stage the key aim is to get working as a team, we can worry about strength and power on the ergs and in the gym for now it is about timing and flow. Resources Boat GPS/ compass, bailer, safety kit (flares, rope, torch, tow, knife, life jackets, VHF, whilstle,) Safety Launch spares, tools, phone, warm clothes, food/water, Exposure Bag, lifebelt & throw-rope, start-horn (+ all items above) Club tide-tables, charts, safety kit (first aid, spare clothes, log-book [+contact details]) Teaching Resources (Video and Handouts, British Rowing Drills, Guides, etc.). Information Resources Ch.18 (wind) Ch.14 (Port Operations) Ch.25/82 (Coast Guard). Duration Session Content Coaching points / exercises Coaching methods 10 Briefing Explain the session aims, goals, and check readiness, ensure all sign logbook etc This session plan 10 Warm-Up On the erg, rehearse the drills for the water all together Discuss + demo 10 Prep and Launch Check boat & equip. Use safe lifting Discuss + hand-outs 5 Warm-up Drills Number-off when ready, basic drills: square blades as arms only, rock, half-slide, full slide Cox Lead 40 Main-Set Exercises 20mins Dills Coach Lead focussing on slow/technical (pick 4-5 for 4-5mins each) Slowly Forward To Row (Roll-Ups), Air-Rowing (Cutting The Cake), Recovery Thorough The Water [To Practice Blade Height], Looking At The Blade Moving Through The Water, Timing and Distance (1000,2000,3000 stroke); Accelerate through stroke; 20mins Row Cox Lead (Coach Observed) focussing on technique (timed!) Sector1 Ballaine to VRM Sector2 VMR to Grosse Sector3 Gross to Ballaine Whilst taking stroke rate, heart-rate and 500m interval times See test protocol in separate factsheet. discuss, execute, review, repeat. Only progress when we have mastered the previous drill! 10 Recover and Rack Check boat & equip. Use safe lifting 10 Debrief Review session, feedback, sign-off, next session plan (St Helier Yacht Club) Discuss Total 95 After Update log, notes and Feedback. Upload Video onto USB drive /log/website

2 BRITISH ROWING DRILLS EASY Circles (Hands), Emergency Stops, How many strokes, Slaps, Wide Grip Rowing, MEDIUM Rigger Dips, Standing up, Square Blades, Roll-ups, Balancing, Backing down, Chopping, Sequencing, Pause rowing, Eyes closed, Flat hands, Racing starts, DIFFICULT Boat Rafting, Head Stand, Swap Blades Over, Take Blade Out, 360 turn, Cutting the cake, Feet out rowing, Hand spins, suspensions, INFUSE DRILLS Recovery Thorough The Water [To Practice Blade Height], Looking At The Blade Moving Through The Water Distance (1000,2000,3000 stroke); Accelerate through stroke; FEEDBACK AND EVALUATION Evaluation of session Were the goals/objectives met? How: Would you change anything? Feedback on the session Feedback from rowers (how was this received): Feedback from others (how was this received): Self Evaluation Areas of strength: Areas of weakness: Areas of strength / weakness: Priorities for own personal development / action plan: This prepared for Tim Rogers BRA Coaching Exam timhjrogers@hougue.com Mob

3 This prepared for Tim Rogers BRA Coaching Exam Mob

4 2016 UPDATE RACE MARKS DISTANCES AND BEARINGS 2017 Baleine Beach k Baleine Diamond k Baleine Fort k Baleine Grosse k Baleine Grune k Baleine Hettich k Baleine Jrc North k Baleine Jrc South k Baleine Tree k Baleine Vraichere k Baleine Vrm k Beach Baleine k Beach Diamond k Beach Fort k Beach Grosse k Beach Grune k Beach Hettich k Beach Jrc North k Beach Tree k Beach Vraichere k Beach Vrm k Diamond Baleine k Diamond Beach k Diamond Fort k Diamond Grosse k Diamond Grune k Diamond Hettich k Diamond Jrc North k Diamond Jrc South k Diamond Tree k Diamond Vraichere k Diamond Vrm k Fort Baleine k Fort Beach k Fort Diamond k Fort Grosse N/A 0.47k Fort Grune k Fort Hettich k Fort Jrc North k Fort Jrc South k Fort Tree k Fort Vraichere k Fort Vrm k Grosse Baleine k Grosse Beach k Grosse Diamond k Grosse Fort N/A 0.48k Grosse Grune k Grosse Hettich k Grosse Jrc North k Grosse Jrc South Grosse Tree k Grosse Vraichere k Grosse Vrm k Grune Baleine k Grune Beach k Grune Diamond k Grune Fort k Grune Grosse k Grune Hettich k Grune Jrc North k Grune Jrc South k Grune Tree k Grune Vraichere k Grune Vrm k Hettich Baleine k Hettich Beach k Hettich Diamond k Hettich Fort k Hettich Grosse k Hettich Grune k Hettich Jrc North k Hettich Jrc South k Hettich Tree k Hettich Vraichere k Hettich Vrm k Jrc North Baleine k Jrc North Beach k Jrc North Diamond k Jrc North Fort k Jrc North Grosse k Jrc North Grune k Jrc North Hettich k Jrc North Tree k Jrc North Vraichere k Jrc North Vrm k Jrc North Jrc South k Tree Baleine k Tree Beach k Tree Diamond k Tree Fort k Tree Grosse k Tree Grune k Tree Hettich k Tree Jrc North k Tree Jrc South k Tree Vraichere k Tree Vrm k Vraichere Baleine k Vraichere Beach k Vraichere Diamond k Vraichere Fort k Vraichere Grosse k Vraichere Grune k Vraichere Hettich k Vraichere Jrc North k Vraichere Jrc South Vraichere Tree k Vraichere Vrm k Vrm Baleine k Vrm Beach k Vrm Diamond k Vrm Fort k Vrm Grosse k Vrm Grune k Vrm Hettich k Vrm Jrc North k Vrm Jrc South k Vrm Tree k Vrm Vraichere k Coachwise 2013 Product Ref: LP1 L2CCROWQ

5 DRILLS FROM BRITISH ROWING Suggest start with easy and progress to difficult and within each group start with those that Builds Confidence so they feel good for Technique No Difficulty Name Information Why How No01 Easy Circles (Hands) See Drill Card No1 Builds Confidence Circles (Hands) No02 Easy Emergency Stops See Drill Card No1 Builds Confidence slap, bury then turn the blade 90-degree to stop No03 Easy How many strokes See Drill Card No1 Technique How many strokes No04 Easy Slaps See Drill Card No1 Technique Slaps to identify hand position reletive to water No05 Easy Wide Grip Rowing See Drill Card No1 Technique (Sweep) No06 Medium Rigger Dips See Drill Card No2 Builds Confidence Rigger Dips No07 Medium Standing up See Drill Card No3 Builds Confidence No08 Medium Square Blades See Drill Card No1 Technique Square Blades No09 Medium Roll-ups See Drill Card No3 Technique roll forward into catch No10 Medium Balancing See Drill Card No3 Technique No11 Medium Backing down See Drill Card No3 Technique back paddle, with blades 180-degrees No12 Medium Chopping See Drill Card No3 Technique at backstops, chop No13 Medium Sequencing See Drill Card No3 Technique arms only, hip, 1/2 slide, 3/4 slide No14 Medium Pause rowing See Drill Card No3 Technique pause at arms away (orthagonal) progress to next stroke on "go" No15 Medium Eyes closed See Drill Card No3 Technique No16 Medium Flat hands See Drill Card No3 Technique No17 Medium Racing starts See Drill Card No3 Technique No18 Difficult Boat Rafting See Drill Card No2 Builds Confidence Boat Rafting No19 Difficult Head Stand See Drill Card No2 Builds Confidence Head Stand No20 Difficult Swap Blades Over See Drill Card No2 Builds Confidence Boats raft and swap blades No21 Difficult Take Blade Out See Drill Card No2 Builds Confidence Take Blade Out No22 Difficult 360 turn See Drill Card No2 Technique co-ordination with both blades working and one upside down No23 Difficult Cutting the cake See Drill Card No2 Technique row with extra fwd / bkwd of feathered blade between strokes No24 Difficult Feet out rowing See Drill Card No2 Technique Keep weight on feet to avoid falling backwards No25 Difficult Hand spins See Drill Card No2 Technique Up the rating by 2 No26 Difficult suspensions See Drill Card No2 Technique do with stern secured - drive from legs off the seat Coachwise 2013 Product Ref: L2CCROWQ LP