DAILY SCHEDULE

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.

 

DAILY TOPICS

DAY ONE:

  • Drink the Kool-aid: Vocabulary.
  • Stability not Balance.
  • Release or Release/Follow-through not "Finish".
  • Entry not "Catch".
  • Be on time not "Slide control".

Goals:

  • 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.

Building Blocks:

  • 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".

Images:

  • Mantling (elbows/core); elbows and shoulders in front of core.
  • Iron cross.

Fluid dynamics:

  • Bernoulli's principle.
  • Undulating fish: work with the water.
  • One with the boat; velocity curve (The Zone).

Grip:

  • 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.

Drills:

  • King of the Mountain.
  • Skimming (skateboard through the doorway). Relaxed legs. Don't use to pull yourself up.

DAY TWO:

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.

DAY THREE:

  • 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.

DAY FOUR:

Review, questions, racing, dealing with pain, etc.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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