Coaching Education O pportunities

1. Coaching Education Opportunities The IRL at Community Rowing What Works Summit: Feb 10-12 Boston, MA IRL is accepting applications for the Advanced Certificate in Rowing Leadership Program for the 2012-2013 academic year. More info: https://www.communityrowing.org/community/irl/advancedcertificateprogram/

2. The Art of Putting Together a CrewPart One: Selection, and Technique Joy of Sculling 2011 Ethan Curren Director of Coaching Education Head Coach, Junior Women Community Rowing, Inc

3. The Art of Putting Together a Crew “I’m not looking for the best players, I’m looking for the right ones” Herb Brooks Goal: Finding and preparing a crew to work together with maximal efficiency.

4. Overview Part One • Considerations based on athlete differences in size and shape. • Considerations of rowing technique. • Selection procedures to find the right pieces. Part Two • Rigging. • Training strategies to bring crew together. • Traps to avoid.

5. 1. Athletes Size and Shape Stroke Length, not height is important. • All athletes must row the same length stroke or timing will be off. • The boat is moving the same distance . • Slippage of blade is not a desirable variable.

6. Athlete’s Size and Shape Cont. Physical Characteristics affecting Stroke length • Length of limbs. • Ratio of leg bones. • Ratio of Torso to Legs. • Shape and thickness of trunk.

7. Athletes size and shape… • Drawings go here

8. Athlete’s Size and Shape Cont.Beth K 5’9” and Cicely M 5’9”

9. Athlete’s Size and Shape Cont.

10. Athlete’s Size and Shape Cont. • 2x video

11. Rigging Rigging Adjustments • Lowering feet can help with longer shins and allow greater compression. • Stretcher angle can help with less flexible ankles to achieve greater compression • Raising height can allow greater length of pull. • Oar Length/ Use of CLAM’s

12. Motion of the Center of Mass • While Adjustments to the oar can allow a rower with shorter inboard length to match length at the blade, it is difficult for athletes to row well together when their mass is travelling too great a difference over a stroke cycle. • May be an inherent inefficiency??? Can’t meet ideal ratio if they aren’t at the same ratio. • Very hard for a shorter slide to follow a longer slide as the rower has to go slower.

13. Motion of Masses Adjusting motion • Length of Slide. • Compromise to ideal compression • More upright position w/ greater compression results in great movement of mass. • Less compression and more swing leads to less movement of mass -- more efficient technique (see Fisa Coach).

14. 2. Considerations of Rowing Skill

15. Consideration of rowing skill All skills are situational • Discipline (sculling vs sweep). • Boat Class • Rate/ Speed. • Seat in Boat. • Length of event (seat race).

16. Considerations of rowing skill Importance of Transitions and drive speed. • Speed of motion is trainable and therefore specific. • Power = Force x Velocity (more later). • All athletes need to match transition speed to be optimally effective. • A slower athlete will not be able to apply force effectively – “chasing the drive.” • A quicker athlete’s skills are somewhat wasted in a crew of slower athletes (especially larger, slower athletes).

17. What’s at Stake?

18. What’s at Stake?

19. Timing is key

20. Late to get on it= Chasing the driveNever can make up for it

21. Look at the difference

22. Drive Speed and Rate One clear example of this principle is rowers who are more or less comfortable at higher stroke rates. This will affect how I do: • Selection and seat racing! • Training • Drills

23. Rowing Skill cont. A single less skilled athlete has a greater negative effect on a crew than one more skilled rower can have on a less skilled group. • Mistakes make all others less effective. • Added skills may have some positive long term effect (blade work example), but can do little to help overall boat speed. • Putting a skilled rower with less skilled athletes may lead to bad habits. • Risk of injury (left alone on drive).

24. Selection Foundation is Evaluation • Power/Fitness • Ability to apply on the water (Technique) • Ability to row with others

25. Selection Establish Timelines • How much time to allow for athlete development and skill acquisition. • How long will selection procedures take? • How much time to allow crew to come together. • Can you use early season racing? • Control your message about what lineups mean.

26. Selection My Strategy: • Identify prime movers, allow them to establish dominant rhythm. • Select for best complements. • Know your most important goal. • YNC 4 x 2k over 3 days. • Club Nationals 10 x 2k over 5 days. • Top boat or fast crews? What are team goals?

27. Selection My Model • Erg Evaluations • Seat Racing • Time Trials

28. Selection Erg Evaluations • Erg Opportunities: earn you a seat race. • Not just 2k’s • Power profile. Know their relative strengths over a range of distances. • Repeat sets (4 x 1250). How do they respond to multiple pieces. • Fitness is distinct from power. • Power = force x velocity (erg doesn’t tell you how) • Rate • Length • Must use Weight Adjustment or factor • Magic Number (watts/KG^(2/3))

29. Selection Seat Racing Limitations • Boat class factors. • Seat racing in smaller boats • Favors specific skills • Favors specific (slower) drive speed. • Seat racing in big boats • Chaos. • Crews will perform to lowest common denominator of skill (how deep is your team technically).

30. Seat Racing Limitations cont. Format Factors • Distance and repetitions will favor certain fitness profile of athletes. • Stroke rate. • Coxed?

31. Seat Racing Limitations cont. Inherent limitations • Favor athletes who adjust quickly. • Favors specific combinations/ comfort level. • How does proximity effect performance? Know your athletes! • Cox’ns effect.

32. Selection Seat Racing Strategies • Variable Stroke rate (40-30-20-10). • Variable format. • Seat race strong but less fit athletes later in set. • Control boat. Three or more crews. Watch for patterns • Control pieces (first couple w/ no switches evaluate variability). • Never final selection – and they know it!

33. Time Trials and Line Up Evaluations • Abilities are situational. • I am selecting for seats. • Athletes perform very differently in specific seats. • Skill seats: • Seven seat– follow by feel, sound; steady. • Bow pair – Finishes, balance. • Six seat – rush, catch support. • “Chemistry” • 4 piece format. • Evaluate using practices pieces (every day is a seat race). • Evaluate using early races.

34. Traps Selecting too early • Less skilled rowers with more talent may improve forcing dilemma of late season switch. • Time together favors selection. • Motivation? But… Selecting too late • Crew isn’t left with time to come together. • Time to establish boat goals, values, behaviors.

35. The Art of Putting Together a CrewPart Two: Rigging and Training them to come together Joy of Sculling 2011 Ethan Curren Director of Coaching Education Head Coach, Junior Women Community Rowing, Inc

36. Rigging Rigging Adjustments Feet and Seat • Lowering feet or adding butt pad willhelp athletes with longer shins toallow greater compression. • Raising feet may shorten stroke, but allow for more power from legs. • Stretcher angle can help with less flexible ankles to achieve greater compression

37. Rigging • Raising height can allow greater length of pull. • Oar Length/ Use of CLAM’s • Adjusting leverage can help compensate for length differences. • Often rowers with shorter strokes also have more muscle mass and can handle a bigger load. If they don’t, be careful about loading. • Longer limbed rowers are already dealing with a relative mechanical disadvantage (shorter limbs work better in weight room).

38. Motion of the Center of Mass • While Adjustments to the oar can allow a rower with shorter inboard length to match length at the blade, it is difficult for athletes to row well together when their mass is travelling too great a difference over a stroke cycle. • May be an inherent inefficiency??? Can’t meet ideal ratio if they aren’t at the same ratio. • Very hard for a shorter slide to follow a longer slide as the rower has to go slower.

39. Training them to come together Define your Style Make sure they know it. Attention (don’t distract). Intention (Athlete should understand goal and why).

40. Motion of Masses Adjusting motion • Length of Slide. • Compromise to ideal compression • More upright position w/ greater compression results in great movement of mass. • Less compression and more swing leads to less movement of mass -- more efficient technique (see Fisa Coach).

41. Training them to come together Establish a uniform recovery first • Organizing point of the stroke • Finish Pause? • Bodies over? • Set up and speed into the catch will determine drive.

42. Training them to come together Direct attention to body spacing • Distance of head, shoulders. • If bodies move together, catch and finish timing can be established quickly. • If blade timing is established first, it can take a long time (if ever) to change rhythm.

43. Training them to come together On water drills. • Pause Drill – define a gathering point • beware timing to pause position • be aware of body proportions. • Longer arms take longer to extend. • Longer torso’s take longer to bodies over • Are you allowing athletes to compensate for differences? • pause to oar angles?

44. Drills Teach rowers to be adaptable and they will be better at making adjustments • Ratio Drill • 15 strokes each at ratio 5:1, 4:1, 3:1, 2:1, 1:1 all at 75% pressure. • Short strokes. • Pick drill full boat. • 1/2 and 3/4 slide

45. Drills • Speed work. Hones handle quickness. • Builders • Starts

46. Drills Train them to sense the timing Auditory Clues • Tap Drill. Tap handle on gunnels at perpendicular. • Slap. Flat blade strikes the water at the catch. Boat feel • Pulse drill. Half crew at pressure others paddling and feeling then join in support.

47. Training them to come together Erg Excercises • Sliders. • Erg together, watch handle speed. • Tape handles. • Match pairs facing. • Look through more experienced athlete in mirror (Bill Manning).

48. Taped handles

49. Training them to come together Long Term Strategies • Pairings. • Small boat partners • Seat race pairs. • Core groups. • “Core four” • Race in smaller boats. (Winning pair history) • Manipulate ergs in winter. • Develop expertise! Allows rower to be effective in more situations so you can put your best athletes in the boat. • Small boats. • Switch Sides. • Sculling. • Quickness.

50. Traps Rowers who look pretty • What are you looking at? Do you know you tendencies? • Easier to see posture than blade work, particularly in the water. • Does it really matter?