Coxswain Clinic For the novice to intermediate coxswain 3/22/14 Adam Withycombe (865)

I encourage you to Google “What is the role of the coxswain?” I found a ton of definitions, but the following are common themes:  Safety – this is always listed first  Steering  Facilitating practice  Executing the race plan  Serving as the eyes, ears, and voice of the boat  Motivating your crew Role of the Coxswain (Notice I did not say coach…)

Rowing has a language all its own. As a coxswain, it is your responsibility to learn it and speak it better than anyone else.  Equipment  Technique  Commands  Drills Learn the Language

Boat Basics Starboard Port  Direction Stern Pair Bow Pair Waist

Seat

This is my oar… Blade OutboardInboard Handle Sleeve Button/Collar

Rigger Basket Gate/Oarlock Pin Stay

In the Cockpit Coxbox Steering Cables Left hand forward, boat goes left

Cox-Box/Pace Coach Speakers Mic Cox-Box Stroke Rate Time Stroke Count (Speed) (Distance)

Come Prepared! Every good coxswain carries gear (either from the team or your own):  7/16 th Wrench  1/2-Inch Wrench  Adjustable Wrench  Electrical Tape  Spacers for the oarlock  Sponge  Small Spiral Notepad  Small Roll of Athletic Tape

Steering Fundamentals Steering is about where you are going to be…not where you currently are. You have to plan ahead!  Left hand forward goes left  Boat takes about 2-3 strokes to react  Turning causes you to lose your balance  Find a point (target) far in the distance  Consider wind and current Steering an 8 is like driving a school bus from the back seat. You can’t see over the person in front of you. It doesn’t turn. It doesn’t stop on a dime.

Bow Loaders – A.K.A. “The Coffin” Pros and Cons:  Better visibility of obstacles in front  Restricted tunnel vision  Very difficult to see/correct your crew  No communication with the stroke  Less likely to notice if you are over-steering

 Take it SLOW!  Row by stern pair only and stop early  Float in to the dock  Have rowers “Lean Away” to protect riggers  Note: this will cause the boat to turn slightly in the direction you are leaning  Consider wind and current  If at first you don’t succeed…back up and try again.  All help should come ONLY from your stroke seat, everyone else needs to be quiet and listen for commands Docking

Looking Good… Slight angle into the dock Not rowing…drifting in Rowers are paying attention Leaning to starboard

1.Sitting Ready/Release Legs flat, up tall, slight lay back, handle in to the body 2.Hands Away Hands only thing to move – no body, no knees 3.Bodies Over Up tall, pivot from the hips, reach forward, knees down 4.¼, ½, ¾ Slide Break the slide length into these increments. This is all about legs and knees. 5.Full Slide/Catch Knees at 90-degrees, up tall, not over-reaching, not over-compressed (heels just come up), rotate towards your rigger Body Position/Rowing Stroke

New coxswains often have a hard time knowing how to help their crew. The best place to start is with the oar.  Timing is everything!  Catch and Release – In together, out together  Blade Depth  Hatchet should be completely buried under the water throughout the stroke, but not too deep (1-inch under max)  Square Blade Release  Blade should be vertical when it comes out of the water  Blade Height and Roll Up  Blade stays 2 inches above the surface (no “sky” at the catch). Roll up to vertical as the hands cross the knees  Puddles – spacing, quality…this takes a bit of time What to Watch

Facilitating a Practice  Learn the workout plan  Write it down!  Warm up  Pick Drill  Drills  How does it go?  What is the purpose?  Pieces  How many?  Structure?  Stroke Rate/Pace?  Is there a particular focus?  Communicate  Coach (2-way)  Other coxswains  Stay near other boats  Start even  Don’t cheat a course  Your stroke  What does s/he feel?  What does s/he want?  (cover your mic for this stuff) Understand, Anticipate, and Execute

 Pick Drill  Intentional focus on body position  Build the entire stroke one step at a time  Catch and Drive  Timing  Suspension  Outboard Arm Only  Always square blade  Blade depth  Reach and Leverage  Wide Grip  Inside hand halfway up shaft  Rotation/Body Position Drills

Command Your Crew  Know your commands  Speak with confidence  Your voice is a cadence  Crisp, clean, enunciate  Calls on the catch…1, 2, 3  Give commands “in two”  “In two (strokes), stern four out, bow four in…one…two.”  “In two way enough and let it glide…one…two.”  Know what individuals are working on.  Ask the coach and/or the rower  Less is more  Common Commands  Way enough = stop  Sit Ready  Ready and…row  In Two…  Hold Water/Hold Down  Check it down  On the feather/square  Stern four/bow four  ____ to back/____ to row  Counting/Power 10s  Up tall, level hands, suspend, catch timing, breathe, outboard elbow

 Know your course! The shortest distance between two points…  Rowers want to know 2 things…  When can I quit? (How much longer? Distance markers)  Where is everyone else?  Follow the race plan  Start sequence, stroke rate, sprints  Strategic power 10s at specific places  Motivation  Know your crew…what makes them turn on the speed? Execute a Race Plan

Home Water

 The internet has become a treasure trove of great coxswain stuff!  Row2k.com  US Rowing  9thseat.com (Mary Whipple – US National Cox)  Thecoxguide.com  Youtube – watch coxswains call races  Google “Coxswain Training” Resources

 You won’t learn if you don’t ask…  Call me or if you have questions   (865) Questions?