RGS Worcester Boat Club 2017-18 Season 9 September 2017

“Early signs of athletic talent and skill are poor predictors of future success as an athlete.” Wade Gilbert, Coaching Better Every Season (Human Kinetics, 2016) ‘Excellent in all areas’ ISI Inspection, May 2015

A teenager’s developmental age can vary by six years A teenager’s developmental age can vary by six years. A 14-year-old could have a developmental age of 11 or 17 or any age in between. ‘Excellent in all areas’ ISI Inspection, May 2015

‘Excellent in all areas’ ISI Inspection, May 2015

‘Excellent in all areas’ ISI Inspection, May 2015

‘Excellent in all areas’ ISI Inspection, May 2015

‘Excellent in all areas’ ISI Inspection, May 2015

The 4 Stages of RGS Rowing Stage 1 – J14 Discover. Learn. Play. Stage 2 – J15 Develop. Challenge. Stage 3 – J16 Train. Compete. Stage 4 – J17-18 Participate. Succeed. OR Train for Excellence ‘Excellent in all areas’ ISI Inspection, May 2015

Stage 1: Discover-Learn-Play Safe and fun rowing experiences. Learning the FUNdamentals Learning to be ACTIVE. ‘Excellent in all areas’ ISI Inspection, May 2015

Stage 2: Develop and Challenge Building on the core skills learnt in Stage 1. Learning to train and compete. New experiences. ‘Excellent in all areas’ ISI Inspection, May 2015

Stage 3: Train and compete Rowing development Learning new skills – free weights / sweep oar Training to compete ‘Excellent in all areas’ ISI Inspection, May 2015

Stage 4: Participation to Excellence Club Squad Fit for Life / participation Build on skills and fitness Development Squad Training to Compete Performance squad Training for excellence ‘Excellent in all areas’ ISI Inspection, May 2015

New for 2017-18 Seniors – changes to squad system New look Fitness Suite Competition analysis Sports psychology Better communication Rowing rewards – P R I D E ‘Excellent in all areas’ ISI Inspection, May 2015

Changes to Senior Squads J16-18s now have THREE groups Club Development Performance ‘Excellent in all areas’ ISI Inspection, May 2015

Performance Squad J17-18, some J16 The main goal is sporting excellence Mainly Sixth Form + some J16s who have learnt to train (ie can cope with 6-8 sessions a week). Compete at local / regional / national events (Schools’ Head, National Junior Sculling Head, National Schools’ Regatta). Training 6-8 times a week + attendance at Easter Rowing Camp highly recommended ‘Excellent in all areas’ ISI Inspection, May 2015

Development Squad J16 + some J17 The main goal is learning to train and compete (a truly development squad) Mainly J16 rowers who need a transition year to full Performance Rowing in sixth form Compete at (mainly) local / regional level (eg Wycliffe Heads, West Midlands Championships, Evesham Regatta) + some national events Train up to 6 times a week + attendance at Easter Rowing Camp highly recommended ‘Excellent in all areas’ ISI Inspection, May 2015

Club Squad J16-18 The main goal is fun and fitness Compete at local level (eg Worcester, Evesham) Train 1 to 3 times a week (or more if you want to) and Easter Rowing Camp if you are keen ‘Excellent in all areas’ ISI Inspection, May 2015

EVERYONE - FIT FOR LIFE! CLUB SQUAD DEVELOPMENT SQUAD PERFORMANCE ‘Excellent in all areas’ ISI Inspection, May 2015

WHY all this TRAINING? Rowing is a ‘late-maturation, strength-endurance sport’ The minimum amount of training to be competitive at a national level is 6-8 sessions a week – and most schools require more sessions! ‘Excellent in all areas’ ISI Inspection, May 2015

Training inspires CONFIDENCE … WHY all this TRAINING? Training inspires CONFIDENCE … ‘Excellent in all areas’ ISI Inspection, May 2015

What about EXAMS? “Physical activity and cardiorespiratory fitness are beneficial to brain structure, brain function and cognition in children and youth.” 1 The Copenhagen Consensus Conference 2016: children, youth, and physical activity in schools and during leisure time. Br J Sports Med doi:10.1136/bjsports-2016-096325 ‘Excellent in all areas’ ISI Inspection, May 2015

What about EXAMS? FIT IN ROWING TRAINING SCHEDULES ARE PLANNED TO AROUND THE EXAM AND REVISION TIMETABLE!  ‘Excellent in all areas’ ISI Inspection, May 2015

What about EXAMS? Harry Gemmill (U6) A*, A, A Chemistry, Imperial College Ashley Nock (U6, Captain of Boats) Biological Sciences, Exeter University Harry Smith (L6) (A at AS Maths) Arkwright Scholar & Greenpower Ben Thomson (U6, Head Boy) A*, A*, A* Chemistry, Pembroke College, Oxford ‘Excellent in all areas’ ISI Inspection, May 2015

Changes in the Fitness Suite Focus is now on core, functional movements. PE syllabus has been revamped to focus on the core skills for fitness and active life New S&C lead coach MyWOD app – all students up to Year 11 will be supplied with the App. Selected sixth formers will also be able to get the App. ‘Excellent in all areas’ ISI Inspection, May 2015

Competitions and goal setting All rowers will set goals for the term / year. There will be discussions on how these goals can be achieved – are they realistic? Competition analysis – after every competition all rowers will complete a competition feedback form. Monday 4pm after every competition we will review what went right, what went wrong, how we can improve. ‘Excellent in all areas’ ISI Inspection, May 2015

What goals should I set? Crazy goals – winning an Olympic medal Concrete goals – getting to a National Schools’ Final in the sixth form Goals within your control – getting my 2k score down, improving my core strength Everyday goals – eating three meals and two healthy snacks r ‘Excellent in all areas’ ISI Inspection, May 2015

“People who have clear goals outperform those who don’t.” Ben Hunt-Davis, Will It Make The Boat Go Faster ‘Excellent in all areas’ ISI Inspection, May 2015

Communication ROWING CLINIC THURSDAY MORNING BREAK ALL J15-18 ROWERS INVITED TO ROWING CLINIC Weekly training updates Your chance to tell the coaches if you have loads of homework, family events, clashes of commitments etc. ‘Excellent in all areas’ ISI Inspection, May 2015

Rowing Rewards P – Positive R – Respect I – Initiative D – Determination E – Enthusiasm PRIDE in your ROWING ‘Excellent in all areas’ ISI Inspection, May 2015

Sports psychology Psychology will be incorporated into the training plan. Monthly psychology themes to help you cope with competition stress, race prep, team work ‘Excellent in all areas’ ISI Inspection, May 2015

Sports psychology Psychology will be incorporated into the training plan. Monthly psychology themes to help you cope with competition stress, race prep, team work ‘Excellent in all areas’ ISI Inspection, May 2015

Michaelmas psychology themes SEPTEMBER Controlling the Controllables OCTOBER Confidence and self-belief NOVEMBER The TEAM ‘Excellent in all areas’ ISI Inspection, May 2015

Controlling the Controllables You CAN’T control the weather You CAN control: Wearing the right kit for the conditions Your attitude ‘Excellent in all areas’ ISI Inspection, May 2015

Controlling the Controllables You CAN’T control your coursework deadlines You CAN control: Spending time getting on with the work instead of worrying about the deadline. ‘Excellent in all areas’ ISI Inspection, May 2015

Controlling the Controllables You CAN’T control catching a cold . . . You Can Control Keeping your hands clean, eating healthily, getting enough sleep – which are all proven to reduce your chances of infection! ‘Excellent in all areas’ ISI Inspection, May 2015

Will it help us WIN? “If you want to WIN you need to forget about WINNING…Focus on the Process” Ben Hunt-Davis, Will It Make The Boat Go Faster ‘Excellent in all areas’ ISI Inspection, May 2015

How do we measure success? Everyone in the squad enjoys rowing. Retention rates are high. Rowers can see they are making progress even if they are not ‘winners’ (all the time). Rowers feel part of the team and are valued for their contribution. Rowers feel they have the support / tools to make progress. Rowers understand that they are on a journey – leaving school is not the destination. Rowers keep rowing after leaving RGS Worcester. ‘Excellent in all areas’ ISI Inspection, May 2015

It all starts here… ‘Excellent in all areas’ ISI Inspection, May 2015

Rowing Reminders

Rowing code of conduct Most of the guidance in our Code of Conduct is about Controlling the Controllables! Keep a copy in your kit bag. Read it on the SchoolWeb Rowing pages (under Rowing Handbook) Follow it! ‘Excellent in all areas’ ISI Inspection, May 2015

Games days We can’t control when Worcester Races is on but… ‘Excellent in all areas’ ISI Inspection, May 2015

Parking Avoid parking at the RGS Worcester end of the car park – IT’S DANGEROUS Sixth formers: Follow the school rules on carrying passengers REVERSE INTO THE PARKING SPACES Try to avoid driving to the boathouse at all ‘Excellent in all areas’ ISI Inspection, May 2015

Collecting your child after sessions / events PLEASE BE ON TIME… Rowing Coaches have families too! ‘Excellent in all areas’ ISI Inspection, May 2015

Plastic bottles…and other litter TAKE IT HOME… 47% of litter found on river banks and estuaries in the UK is STILL WATER PLASTIC BOTTLES ‘Excellent in all areas’ ISI Inspection, May 2015

KIT: You MUST dress for the conditions A hat, leggings, long sleeves, waterproof top layer, plenty of skins, plenty of spare kit in your bag… Rowing is a high-risk sport for hypothermia RESPECT THE WEATHER AND THE RIVER ‘Excellent in all areas’ ISI Inspection, May 2015

What rowing kit do you need? RACING: ALL ROWERS British Rowing rules: ALL members of a crew must be dressed identically in the Club Strip or you may be disqualified from racing. ‘Excellent in all areas’ ISI Inspection, May 2015

Racing Kit for Rowing Rowing suit Rowing leggings Rowing tech top Riverlayer (replaces the splash top) + Fleecy midlayer – order online + Gilet (optional) + woollen hat + CrewRoom sun hat / visor ‘Excellent in all areas’ ISI Inspection, May 2015