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 http://www.ports.je/jerseyharbours/pages/arrivals-departures.aspx Weather is good http://www.thewisemonkey.net/ 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 timhjrogers@hougue.com Mob 07797762051 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 http://www.hse.gov.uk/toolbox/manual.htm. 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 0.91 0.91 Sector2 VMR to Grosse 1.56 2.47 Sector3 Gross to Ballaine 1.8 4.27 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 http://www.hse.gov.uk/toolbox/manual.htm. 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 Email/log/website
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 07797762051
This prepared for Tim Rogers BRA Coaching Exam timhjrogers@hougue.com Mob 07797762051
2016 UPDATE RACE MARKS DISTANCES AND BEARINGS 2017 Baleine Beach 351 1.71k Baleine Diamond 227 0.76k Baleine Fort 303 2.27k Baleine Grosse 301 1.80k Baleine Grune 237 1.32k Baleine Hettich 272 1.66k Baleine Jrc North 52 1.61k Baleine Jrc South 54 1.48k Baleine Tree 48 1.80k Baleine Vraichere 39 1.19k Baleine Vrm 1 0.91k Beach Baleine 171 1.71k Beach Diamond 188 2.23k Beach Fort 254 1.72k Beach Grosse 230 1.51k Beach Grune 199 2.56k Beach Hettich 221 2.16k Beach Jrc North 115 1.66k Beach Tree 107 1.67k Beach Vraichere 127 1.26k Beach Vrm 161 0.83k Diamond Baleine 47 0.76k Diamond Beach 8 2.23k Diamond Fort 322 2.21k Diamond Grosse 326 1.75k Diamond Grune 250 0.58k Diamond Hettich 298 1.25k Diamond Jrc North 50 2.37k Diamond Jrc South 51 2.24k Diamond Tree 48 2.56k Diamond Vraichere 42 1.95k Diamond Vrm 22 1.54k Fort Baleine 123 2.27k Fort Beach 74 1.72k Fort Diamond 142 2.21k Fort Grosse N/A 0.47k Fort Grune 157 2.11k Fort Hettich 168 1.19k Fort Jrc North 94 3.18k Fort Jrc South 96 3.13k Fort Tree 90 3.25k Fort Vraichere 96 2.67k Fort Vrm 99 1.95k Grosse Baleine 121 1.80k Grosse Beach 59 1.51k Grosse Diamond 146 1.75k Grosse Fort N/A 0.48k Grosse Grune 165 1.70k Grosse Hettich 188 0.87k Grosse Jrc North 88 2.80k Grosse Jrc South 91 2.72 Grosse Tree 85 2.89k Grosse Vraichere 90 2.29k Grosse Vrm 90 1.56k Grune Baleine 57 1.32k Grune Beach 19 2.56k Grune Diamond 70 0.58k Grune Fort 337 2.11k Grune Grosse 345 1.70k Grune Hettich 325 0.96k Grune Jrc North 54 2.92k Grune Jrc South 55 2.80k Grune Tree 52 3.11k Grune Vraichere 48 2.48k Grune Vrm 34 1.98k Hettich Baleine 92 1.66k Hettich Beach 41 2.16k Hettich Diamond 118 1.25k Hettich Fort 348 1.19k Hettich Grosse 8 0.87k Hettich Grune 145 0.96k Hettich Jrc North 72 3.07k Hettich Jrc South 74 2.97k Hettich Tree 69 3.21k Hettich Vraichere 70 2.56k Hettich Vrm 63 1.88k Jrc North Baleine 232 1.61k Jrc North Beach 295 1.66k Jrc North Diamond 230 2.37k Jrc North Fort 274 3.18k Jrc North Grosse 268 2.80k Jrc North Grune 234 2.92k Jrc North Hettich 252 3.07k Jrc North Tree 21 0.21k Jrc North Vraichere 262 0.52k Jrc North Vrm 266 1.25k Jrc North Jrc South 207 0.14k Tree Baleine 228 1.80k Tree Beach 287 1.67k Tree Diamond 228 2.56k Tree Fort 270 3.25k Tree Grosse 265 2.89k Tree Grune 232 3.11k Tree Hettich 249 3.21k Tree Jrc North 201 0.21k Tree Jrc South 204 0.35k Tree Vraichere 246 0.65k Tree Vrm 258 1.36k Vraichere Baleine 219 1.19k Vraichere Beach 307 1.26k Vraichere Diamond 222 1.95k Vraichere Fort 276 2.67k Vraichere Grosse 270 2.29k Vraichere Grune 228 2.48k Vraichere Hettich 250 2.56k Vraichere Jrc North 82 0.52k Vraichere Jrc South 97 0.43 Vraichere Tree 66 0.65k Vraichere Vrm 268 0.73k Vrm Baleine 181 0.91k Vrm Beach 341 0.83k Vrm Diamond 202 1.54k Vrm Fort 279 1.95k Vrm Grosse 270 1.56k Vrm Grune 214 1.98k Vrm Hettich 243 1.88k Vrm Jrc North 86 1.25k Vrm Jrc South 92 1.19k Vrm Tree 78 1.36k Vrm Vraichere 88 0.73k Coachwise 2013 Product Ref: LP1 L2CCROWQ
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