Each 7-hour day of single sculling instruction begins at 7:30 am and concludes at 2:30 pm. Daily sessions begin at 7:30 am. The first row is a 120-minute session with dockside instruction, individual coaching, and videotaping. Our coaches work with each sculler from a launch or rowing shell, and each sculler is videotaped.
Following the morning row, students and coaches enjoy a leisurely hot breakfast at a nearby café. The group then goes to a classroom for 1 to 2 hours of detailed video review and discussion of technique. Following the classroom instruction, scullers return to the lake for a second coached session on the water focused on practice, drills, and individual attention. The second session lasts 90 to120 minutes. A double scull is also available for use upon request.
Sessions start promptly at 7:30 am. Please arrive on time. Parking is available in the Wellington Community Center parking lot, rest room facilities are in the community center pool house next to the boathouse, and a lock box is on site for keeping backpacks and valuables when scullers are on the water.
Sessions start promptly at 7:30 am. Please arrive on time.
- Drink the Kool-aid: Vocabulary.
- Stability not Balance.
- Release or Release/Follow-through not "Finish".
- Entry not "Catch".
- Be on time not "Slide control".
- Stability! Row with blades off the water. Only in the flattest conditions does the water "stabilize" your shell (and at some point you must get the oars off the water).
- Work with the water not against it. Feel the water! (See fluid dynamics)
- Become one with your boat. Make your Frame the Frame of the boat. Become a piece of the equipment! Understand the velocity curve and fluid dynamics.
- Coach self. The what, how, and why.
- Develop habits: drills.
- Always apply pressure against the pin in the direction that the blade is moving. Make your boat wide.
- This from your core through the elbows. (Time for the spoons, the grip; pressure on the handle is not from thumb, rather the outside of the hand, pad below the pinky. See below) "Pelican wings".
- Mantling (elbows/core); elbows and shoulders in front of core.
- Iron cross.
- Bernoulli's principle.
- Undulating fish: work with the water.
- One with the boat; velocity curve (The Zone).
- Oar as a prop.
- Contact to handle is through the outside of the hand below the pinky. Not the thumb.
- Sparrow hold, loose grip.
- FRC High Sign.
- King of the Mountain.
- Skimming (skateboard through the doorway). Relaxed legs. Don't use to pull yourself up.
From video session:
- Reach versus Length.
- Release Point .
- Consistent symmetrical patterns: 1) Left hand leads Right on Follow through and follows on Drive. Avoid overlap and asymmetry (show effect from video: raised left shoulder and elbow, possible leaning, etc.). 2) Hand/handle pattern is "parallel, parallel, parallel." 3) While "hovering" into the entry, spread out the table cloth.
- Center of Gravity. Oarlock height or self inflicted.
- Drills: 1) Pause hands and body away. Arms straight and body complete. Handle pattern. 2) Rock and Row 3) Square blades for 5 strokes/feather for 5 strokes 4) Feet Out.
- Breathing: Two breaths for each stroke. Inhale at entry, exhale at release, don't hold breath during recovery. Follow the breath on the exhale.
- Entry: Seat moving into the stern as blade is covered. Relaxed hips and legs (Skimming) No "instantaneous".
- Stay off Foot plate: "Hover" over shoes. Keep off foot plate until blade is covered. "Full Blade", "Dead time".
- Drive: Suspension and arm draw.
- Steering: Look just after entry or mid-recovery.
- Drills: Joy of Backing.
- Erging: Two dimensional...use proper technique, i.e. Not too much lay back. Practice recovery pattern, breathing, and suspension.
Review, questions, racing, dealing with pain, etc.