Coxswain ClinicFor the novice to intermediate coxswain
3/22/14
Adam Withycombe(865) 406-1073
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 BasicsStarboard
Port
Direction
Stern PairBow PairWaist
Seat
This is my oar…
BladeOutboard Inboard
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):
7/16th 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 AwayHands only thing to move – no body, no knees
3. Bodies OverUp tall, pivot from the hips, reach forward, knees down
4. ¼, ½, ¾ SlideBreak the slide length into these increments. This is all about legs and knees.
5. Full Slide/CatchKnees 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 email if you have questions [email protected] (865) 406-1073
Questions?