Gloucester Rowing Club
JUNIOR MEMBER
AND
PARENT/CARER HANDBOOK
The Boat House, Bristol Road, Gloucester GL2 5DH
Telephone Number: 01452 523795
Website: http://www.gloucester-rowing.org and Email: [email protected]
Junior Member and parent/carer handbook
First Edition – July 2012
1.Welcome to Gloucester Rowing Club .................................................................................2
History of the club.............................................................................................................2
Membership......................................................................................................................2
Health and safety..............................................................................................................4
2.Getting Started..................................................................................................................6
Dry start............................................................................................................................6
Wet start...........................................................................................................................6
Rowing Technique ............................................................................................................8
Clothing .......................................................................................................................... 10
Equipment ...................................................................................................................... 11
3.Training and Competitions............................................................................................... 14
Training .......................................................................................................................... 14
Preparing for racing ........................................................................................................ 15
Volunteer help ................................................................................................................ 18
Additional Information: ...................................................................................................... 20
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Junior Member and parent/carer handbook
First Edition – July 2012
1.Welcome to Gloucester Rowing Club
This short handbook is intended as a quick reference guide to life at the club, and what
to expect as you progress from learning to row, through to competing. You won’t find
everything you need to know in the following pages, but there are links to useful
websites for further information and pieces of practical advice based on experience.
History of the club
Gloucester Rowing Club is located near the Hempsted Bridge in Gloucester on the
Sharpness to Gloucester Canal. It is one of the oldest established rowing clubs in the
country, with a history dating back to 1846. The sole purpose of the club is to promote
the sport of rowing. Many members compete at a national and regional level, whilst
others have joined purely for recreation and fitness – there is something for everyone
here. The club hosts three main competitions each year: one a summer regatta of sprint
heats, and the other two are winter time-trials, together with a number of fundraising
events. In recent years the club has outgrown the old clubhouse facilities and has
purchased land off David Hook Way, and has planning permission to progress plans to
build a new rowing club.
The club is affiliated to ‘British Rowing’ http://britishrowing.org the National Governing
Body, and all boats carry a unique identification code of GLR. In 2006 the club achieved
accreditation with ‘Clubmark’, a national cross-sport governing body providing guidelines
for clubs encouraging junior participants in the sport, for more information see
http://www.clubmark.org.uk. In 2010 the club joined forces with Hartpury College and the
GB team to become part of the ‘START’ programme, looking for the next generation of
international and Olympic rowers. The latest initiative of the club has been to receive
funding for new boats through the ‘Explore Rowing’ programme
http://www.explorerowing.org , in return for encouraging participation from a wider
community through the use of the club by schools and colleges.
Membership
Gloucester Rowing Club offers five classes of membership.
Associate members pay a small annual fee, and are allowed to use the boats and
boating facilities with the Captain’s permission at a rate of £5/day.
Patrons are life members and, like Associate members they are allowed to use the
boats and boating facilities with the Captain’s permission at a rate of £5/day.
Coxing and coaching members can use the boats with the Captain’s permission
and don’t have to pay a fee, but their coxing/coaching duties come first.
Senior and Junior members are entitled to full use of the facilities and have priority
over the use of equipment, although juniors must be supervised by a coach at all
times.
Juniors are eligible to compete in junior events under the rules of British Rowing, and must
be under the age of 18, or engaged in full-time education.
Members under the age of 16 cannot vote at the club AGM, but one of their parents can
become an Associate member free of charge and vote.
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Once you have registered to become a member and paid your subscription fee,
the Club Secretary will create an account for you to logon to the club website
http://www.gloucester-rowing.org and access club information. It is important that parents
and junior members familiarise themselves with the club website, which keeps members
up-to-date on the success of the club, events, important announcements and outlines the
Rules and Constitution of the club. Under ‘club stuff’ on the main menu there is a section on
‘Club Policies’, which includes a Code of Conduct for juniors and parents, and a separate
Code for Club Officials, Coaches and Volunteers. These have been attached at the back of
this handbook.
At the Annual General Meeting a main committee is elected comprising a Chairperson,
Captain, Treasurer, Secretary and 6 committee members. The main committee is supported
by a number of working groups and sub-committees, made up of elected and co-opted
members. The day-to-day running of the junior squad is the responsibility of the Junior
Coordinator who has gained one of the British Rowing’s Coaching Awards. The other squads
have vice-Captains for their day-to-day running, and they along with the Junior Coordinator
are involved in the Rowing Committee, who ascertain the clubs requirements for equipment
and arrange rotas for sharing boats if necessary. The other committees vary from time to
time, but for example may include Fund-Raising, Events, Safety etc.
It may take time to become familiar with life at the club, knowing what is expected of you as
a new member and what you can expect in return. Some new members come with a little
knowledge and experience, and others come with none at all. Joining in and taking part is by
far the best way to learn, and the club has many experienced rowers who can offer advice.
There are other ways to keep informed about events and training, such as signing up to the
BT Yahoo email group ‘grcjs’ (gloucester rowing club junior squad) or facebook. Try and be
pro-active in your learning and involvement with the people around you. Every member is
expected to help with at least one club event, which adds greatly to the learning experience.
*If you want to compete in events you will also need to become a junior member of British
Rowing, and you can join online http://www.britishrowing.org. Once you have joined,
British Rowing will write to you every year to remind you to renew your membership and
you will also get a monthly magazine and insurance.
*If you want to compete in events the club will also ask you to put money into a club race
fee account to cover the cost of your race entries and a share in costs of transporting the
boats. There is a box next to the bar in the clubhouse where race money can be handed in or
payments can be made directly on line into the Race Fees account. (note this is not the
same account as used for membership fees) The Treasurer will issue statements of who is
owing and who is in credit throughout the year (a copy of this is usually pinned to the club
noticeboard in the clubhouse). You will not normally be allowed to enter into a future event
if you still owe money for previous events.
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Health and safety
Rowing clubs have a responsibility for the safety of their members in all activities
associated with rowing. The primary responsibility for ensuring safe practice within a
club lies with the appointed Club Officers and the Club Committee, who are advised by a
Club Water Safety Adviser (their name can be found under ‘safety’ on the club website
menu). Other useful information can be obtained from British Rowing, by downloading
‘Row Safe: a guide to good practice in rowing’ (2003) available from their website. In line
with the national guidance, the level of supervision should take account of the age and
ability of the children and the type of environment that the session is taking place in.
Also if there is an accident or incident that there is always someone available to
supervise the remaining children, and the coaches working with children ensure that
they do not work in isolation.
*Every member of the club has a duty of care when rowing, and all accidents must be
logged and the action taken recorded in the Accident Logbook pinned in the clubhouse. The
coaches reserve the right to send home any junior who arrives for a training session that
they consider is in an unfit condition, or is not dressed properly to row.
It is the responsibility of the coach leading a training session to assess whether
conditions are suitable for rowing on the water, or whether training will be land based.
Typical hazards encountered on the canal might include:
• rowers capsizing,
• other canal users,
• lack of awareness of rules of navigation on the canal,
• overhanging vegetation,
• floating debris,
• strong winds,
• fog,
• ice, and
• water borne Weil’s disease.
Weil’s disease (leptospiriosis) is an acute bacterial infection caught from infected animal
urine carried in the water. More information about Weil’s disease is available from
http://www.leptospiriosis.org. According to British Rowing the chance of contracting the
disease is ‘very small’, and there have been no cases recorded at the club. However, the
death in 2010 of an Olympic rower from the disease has highlighted the need for a few
simple precautions to be taken when rowing. It is important that open wounds and
abrasions should be covered before going onto the water. If a wound occurs while on the
water it should be cleaned and dressed at the clubhouse, where anti-bacterial wipes and
a first-aid kit are kept. Whilst on the water avoid splashing and swallowing, but if you
capsize you are advised to shower as soon as possible. The club does not have an
appointed First Aid Officer, however coaches do undergo basic First Aid training as part
of their coaching course and juniors must listen to the advice of the coaches or helpers
and act responsibly in this matter.
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Safeguarding and Child Protection
All rowing clubs, competitions and associated individuals are required to follow the Child
Protection Policies outlined by British Rowing ‘Safeguarding and Protecting Children
Policy’ (July 2010) http://www.britishrowing.org/safeguarding.This document sets out
the procedures that are to be followed to protect children in rowing, and details what
should be done if any concerns arise. The Club Committee appoint and are advised by a
Club Welfare Officer (CWO), who is a senior member of the club and to whom concerns
or allegations regarding inappropriate treatment of juniors should be made. It will be
his/her duty to understand the requirements of the British Rowing’s Child Protection
Procedures and to act on them as necessary. He/she must also ensure that there is a well
established complaints procedure and that parents and children have the relevant
information and easy access to it. The contact details of the club’s CWO are pinned on
the noticeboard in the clubhouse. As a club with a junior section, some members are
required to apply for a CRB check, which is organised via British Rowing. This includes
anyone who has frequent regular contact with the juniors, such as coaches and parent
helpers.
When completing a membership form any relevant medical problems should be
highlighted and this information will be passed on to the CWO and the Junior
Coordinator for junior members. Should any medical problems arise after you have
become a member, and which might affect your training, rowing or put others at risk,
then please inform the CWO or Junior Coordinator as soon as possible.
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2.Getting Started
Rowing is an enjoyable and sociable sport, it can enhance your confidence and fitness,
but there are also aspects that require you to be disciplined and act responsibly.
Dry start
The process of teaching a beginner how to row begins on rowing machines (ergos).
Achieving the correct sitting position and rhythm of the stroke on the ergo is an effective
way of simulating what will happen in the boat on the water. For some beginners there is
also a fear of the boats tipping over and becoming trapped under the boat. Therefore,
before you are allowed onto the water it is preferable that you pass a capsize drill in a
swimming pool, and demonstrate that you can swim 100 meters in light clothing, which
prepares you in case this happens. This exercise will be repeated annually. The cox and
anyone who fails to pass the capsize drill must wear a buoyancy aid in the boat, but this can
be a hindrance when rowing.
Wet start
Progressing from the dry start on land, to the wet start in boats on the water can be a
difficult transition. Having mastered the movement of the body on the ergo, you as a
beginner now have to deal with the introduction of oars, what may feel like a thin wobbly
boat and other people to row with. Beginners learn to ‘scull’ with a pair of oars first,
before learn to ‘sweep’ with a single oar. British Rowing guidelines are that no junior
younger than J16 learns to row with a sweep oar & this guideline is followed at GRC. It is
usual to put beginners into boats with four people sculling plus a cox to steer (a coxed
quad), which allows some to stabilise the boat whilst others practice the stroke. In a quad
the positions in the boat number off from the bow (front end) as follows; the person in
the bow seat is No.1 but is often called ‘bow’; sitting in front of them would be No.2; in
front of them would be No.3, and finally No.4 who sits facing the cox and is normally
referred to as ‘stroke’. The cox may divide the crew into pairs to carry out exercises and
will refer to the ‘bow pair’ and the ‘stern pair’.
You should try to be at the clubhouse at least 15 minutes before your session starts, so
that coaches can complete the register, organise people into crews for that day and
allocate boats. The ratio of coaches to juniors will depend on the type of boats being
used and the ability of the rowers. In order to maintain as high a ratio as possible, it may
be necessary for the coaches to ask for assistance from parent/carer volunteers during
the session (this topic will be dealt with later).
The coach will instruct each crew as to what equipment they will be using. Each boat has
a name and a set place in the boatshed, and certain boats are only suitable for certain
weights of crew. The oars also vary considerably in shape and length depending on their
use. If in doubt it is better to ask either the coach or a senior member of the club for
advice. You are expected to help get your boat out of the boatshed, find your oars and
put your boat onto trestles on the landing stage, or if instructed to do so, straight onto
the water. A coach or helper should be on hand to help with this process, check that
everything is good working order, and make sure that a member of the crew (the cox if
there is one) has logged the boat out in the logbook (located just inside the boatshed).
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The role of the cox is more than just steering; the cox should direct the crew
both on and off the water, and the cox will also need to relay instructions from the coach
to the crew in the form of commands. The person at stroke sets the pace or rating of the
strokes and rhythm. People sat at No.3 and No.2 positions are thought of as the
powerhouse in the boat and are ideally the strongest. They should also help stroke by
reinforcing the set pace. The bow person is responsible for steering in a coxless boat, but
in a coxed boat they need to be alert to obstacles in front of the boat, and as their
technique improves they can influence the balance in the boat.
Some coaches will follow the crews by cycling along the towpath, whilst others prefer to
use the club launch boats. You should be prepared to help get the launches out of the
boatshed and put them away again after training sessions. Similarly, you are also
expected to help wash your boat down, and put the oars and boat away in the boatshed
ready for other club members to use, and to sign the boat out in the logbook.
Your training sessions may coincide with the use of the club by other members, and the
landing stage and boatshed can become very busy at peak periods. The discipline of
getting equipment safely out of the boatshed and putting it away after use is to be
followed by every member of the club; it is considerate to other boat users and helps to
reduce damage to equipment. It is important that all members act responsibly and work
effectively together when handling equipment, as a boat can cost several £1000s and
some of the equipment is privately owned.
The coach will encourage you to try out different positions in the boat, and to row with
different combinations of people. You will be given the opportunity to try coxing other
beginners. The main priority for wet start will be to teach you to row in time with others,
to grasp the basic mechanics of the stroke, to listen to instructions and learn how to
manoeuvre the boat safely. It may take time and patience before you can complete the
stroke smoothly and feel at ease in a boat. Over the course of a few weeks, and as you
become more confident, the coach may introduce smaller 2-man boats (double sculls)
and 1-man boats (single sculls) to help you to improve your rowing skills.
The following pictures are taken from http://www.sculling.com to demonstrate some
basic principles.
Correct movement of the blade in the water:
The blade is ‘feathered’ above the water
The blade is ‘squared’ in the water
Correct handgrip on the oar:
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In sculling, whenever the hands cross over each other, the left hand should always be
above the right hand, and as the hands separate the left should lead the right – it doesn’t
matter whether you are naturally right or left handed.
Rowing Technique
The stroke is best described by breaking it down into basic parts, as follows:
The Finish – the legs are flat and the hands are pulled in towards the body, just below
chest height, with the blades buried in the water. The upper body is held strong, leaning
slightly backward towards the bow and the shoulders should be relaxed. From this
position the handle of the oars are tapped downwards and the blades are lifted out of
the water.
The Recovery - the legs remain flat as the hands continue to be pushed smoothly down
and away from the body, allowing the arms to be straightened. The upper body follows
the arms by rocking forward and pivoting from the pelvis. At this point the body weight
shifts from the back of the seat to the front. Whilst maintaining the rocked over position
with the arms straight, the knees begin to bend allowing the body to move smoothly up
the slide. As the shines become vertical, pressure can be felt on the balls of the feet. The
upper body should now be in a strong upright position, leaning slightly forward so that
the shoulders are just in front of the pelvis.
The Drive - at the catch the blade is placed in the water by lifting the hands. With the
body, oar and water now connected the drive through the water begins using the leg
muscles. Keeping the back tilted slightly forward in the strong upright position, and with
the arms straight and the shoulders loose, the legs are pressed down by pushing off the
footplate, sending the body back along the slide towards the bow.
The Finish - as the legs flatten the body rocks backwards from the pelvis, allowing the
arms and back to engage in the final part of the stroke. The arms are drawn into towards
the body ready to complete the stroke.
The power for rowing is generated by the muscles in the legs, with the arms and back
adding to that effort towards the finish of the stroke. Staying relaxed in the upper body,
and imaging that you are hanging off the oar handles during the drive part of the stroke,
reduces unwanted tension in the back and body fatigue. In the recovery phase, if you
have difficulty rocking forward from the pelvis when your knees are flat, then you may
have to carry out exercises to stretch your hamstrings. The overall aim is to achieve
smooth movement throughout the whole stroke.
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This sequence of pictures is taken from a British Rowing poster demonstrating the
‘perfect stroke’.
Catch
Drive
Extraction or
Finish
Recovery
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Clothing
It may seem a minor point, but being correctly dressed can make the rowing experience
more enjoyable, safer and prevent illness.
Here are some practical suggestions for clothing, which can apply to both training on land
or on the water:
• Headwear: wearing a hat or cap can prevent loss of body heat through the head
when it is cold, or protect the head and shield the eyes from the sun. People with
long hair should tie it back or wear it under a hat,
• Upper body: clothes should be practical to wear, preferably fitted so that they do
not obstruct your hands, and allow you to maintain a comfortable temperature.
Many rowers wear a combination of thin layers, which they can adjust during the
session according to workload, or vary according to weather conditions. A range of
clothing that offers protection from the wind, rain, sun and cold is advisable. It is
important that clothing covers the lower back, but long tops or ties can get caught
in the seat fittings in boats or on the ergos. Be aware that clothes can get marked
with boat oil or may be damaged through hard wear,
• Hands: avoid jewellery as this can cause blisters, and although many beginners
suffer from blisters initially, wearing gloves will lessen your control on the blade
handle. In cold weather some people wear fleecy mitten ‘pogies’ which are adapted
for rowing,
• Legs: as with the upper body, a combination of layers on the legs suit most people.
These can comprise shorts, leggings or tracksuit bottoms,
• Footwear: shoes designed for sport are desirable, especially if training includes
running to warm up, or time on the ergo. Shoes are taken off before getting in the
boat and are often left on the landing stage, where they may get wet and muddy,
• Coxes: all coxes must wear a buoyancy aid or life jacket. This also applies to anyone
traveling in the launch. Coxes should wrap up in many layers, particularly in winter
when temperatures can vary greatly between sun and shade.
* You must bring a change of clothing and a towel with you to every session held on the
water, and failure to do so may result in the coach not allowing you to train.
*As well as appropriate clothing, you are advised to bring a still drink with you, in a
sealed bottle which can be taken in the boat. Energy or fizzy drinks are not encouraged.
Once you have decided whether rowing is the sport for you, there is the option to buy
club kit. This is a collection of sports clothing designed for rowers in the club colours of
red, black and white, and with the Gloucester club logo. Once or twice a year the club
places an order with their supplier Godfrey http://www.godfrey.co.uk who offers
discounts for bulk purchases. You are advised to look out for the order sheets, which are
normally placed prominently in the clubhouse windows, although you can order direct at
any time.
* Club colours must be worn if you are planning to enter a junior rowing event, and you
will be asked to purchase or borrow a racing vest.
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Equipment
At this stage, the only piece of equipment that you may find useful to own is a ‘rigger
jigger’, or in layman’s terms a spanner(s) with a 10mm and 13mm head which fits the
bolts and nuts on most standard boats. Getting to know your way around a boat is an
important aspect of rowing, knowing how the boat fits together and when things are
wrong can save you and others time on the water.
From time to time the club will aim to purchase new equipment, but in general the club
relies on its members to act sensibly to try and maintain what level of equipment there
is. Some of this equipment may be old and will be used extensively throughout the year,
and as well as normal wear and tear, damages can occur.
* All damages must be reported in a logbook (located in the boatshed). This is partly for
practical reasons so that repairs can be carried out as soon as possible, and other users
can be made aware of any problems.
Here are a few simple diagrams and glossaries of terms to help you.
Oars or blades
Macon
Beginners learn to row with older style Macons, but as you progress you will move onto
Hatchets (or Cleavers). The club hatchets for sculling are in pairs or sets. Hatchets are
designed to be rowed on one side of the boat or the other, and each oar will be marked
by either green tape for the starboard side (right side of the boat when facing the
bowball), or red tape for the port side (left side). The club has a variety of oars, which are
set up to suit different users or are privately owned, and which are normally stored in
certain racks in the boatshed. Rowing with the wrong oars can affect your stroke, so if in
doubt about which oars to use, it is better to ask for help.
The oar is divided into parts; the spoon or blade is the painted face submerged in the
water. Connecting to the spoon is the shaft, then a sleeve and collar, which hold the oar
in place in the rigger. The rest of the oar is called the handle, on the end of which is a
rubber grip. On all blades, the position of the collar can be altered to reduce or lengthen
the handle (which in turn affects the length of the shaft, the point of pivot and the
leverage). This should not be done without the permission of the coach.
Blade or Spoon: face of the oar that is painted in club colours and submerged in the water
Cleaver or Hatchet: modern style oar with a greater blade surface area and made of carbon fibre.
Collar or Button: adjustable plastic ring that stops the oar slipping through the rigger gate.
Handle: part of the oar gripped by the rower.
Macon: older style oar now used for beginners.
Shaft: connects onto the blade and extends to the sleeve.
Sleeve: plastic sheath fitting around the oar forming a grip for the collar and protecting the surface of the
oar in the oarlock.
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Parts of the boat
Some parts of the boat might be inter-changeable with others, but normally each boat
will have its own set of seats, riggers and foot stretchers.
Backstay: part of rigger which extends from the top of the oarlock towards the bow of the boat (used
primarily for sweeping with single oars rather than sculling with pairs of oars).
Backstop: stops at the end of the seat tracks that prevent the seat from leaving the rails. Also a command
from the cox to sit at ‘backstops’ means to sit in the position for the finish of the stroke.
Bow: the front section of the boat behind the crew ending in a bowball.
Bowball: a rubber ball fixed to the bow that reduces damage to other boats.
Canvas or Deck: deck of the stern and the bow of the boat.
Footplate or Foot stretcher: a metal plate to which the shoes are attached, and which fits into the boat and
can be adjusted.
Frontstop: stops at the front of the seat tracks which prevent the seat from coming off the track. Also a
command from the cox to sit at ‘frontstops’ means to sit in a postion ready to take a stroke in the water.
Gate: bar across the top of the oarlock which holds the oar in place in the rigger.
Frontstay: front part of the rigger on all boats which points towards the stern.
Gunwales or Saxboards: the inner top part of the shell or hull of the boat.
Hull: body of the shell.
Oarlock: a square metal latch to hold the oar.
Rigger: metal brace to provide a pivot point for the oar.
Seat: wooden detachable seat set on wheels.
Seat tracks: more commonly called Slides or Runners, which allow the seat to move backwards and
forwards during the stroke.
Stern: the rear section of the boat (in larger boats this is where the rudder is housed).
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Type of boat
At Gloucester, members row in ‘fine boats,’ which are distinct from other types of craft
used in sea rowing or other related water sports. To begin with you will be focusing on
your sculling skills. Not only does this improve your all-round rowing technique, but for
juniors below the age of 14-15 years it ensures that strain is applied evenly to both sides
of the body while you are still growing. As you progress in age and ability you can expect
to move onto sweep style rowing as well. Here is a summary of the different boat
combinations (taken from http://www.britishrowing.org).
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3.Training and Competitions
Training
The club operates a timetable system to allow different junior and senior quads to share the
equipment, although there are periods of overlap. Training times for juniors are sub-divided
into older (16-18), younger juniors and beginner squads. Each squad has its own assigned
coaches and training plan drawn up to progress each individuals rowing. As you progress
you will be moved to join the more experienced juniors of your age group at allotted times.
The coach will keep you informed of any changes to your session times and how often you
can opt to row during the week. British Rowing have written ‘How much and how often’
guidelines on what is appropriate, and how much training juniors should be expected to do.
Training sessions normally last for 2 hours, which includes time to get the equipment out
and put it away again afterwards. Once on the water training may consist of a series of
warm up exercises followed by technical drills, which encourage focus and unity in the crew,
and work on the improvement of rowing skills. Although these may seem repetitive when
undertaken each week, they are the most effective way of teaching good rowing practice. A
few of these have been included at the back of this handbook for reference. Juniors may be
put into regular crews if they have are aiming for a forthcoming event, but typically juniors
will be asked to row in a variety of positions in different types of boat and with different
people. A lot depends on who turns up for a particular training session and who the coaches
consider to be compatible in the boat. Ergo and fitness tests will normally form part of the
training programme, as a means of measuring individual improvement. Regular attendance
helps to build up fitness levels and enhances the ability to improve. The coaches recognize
that some members are also engaged in other sports and may need to divide their time
between pursuits, and this can be worked into your individual training plan.
When you have developed your fitness and skills to a required level you will be encouraged
to enter into junior events. For those juniors that do not wish to progress to competition or
develop their skills, the coach will try and accommodate you in recreational rowing sessions.
Competitions are run throughout the year and throughout the country. Some are local
and regional events hosted by other clubs and others are national competitions. A
calendar of events is published by British Rowing every year and comes free with
membership. In the summer months the competitions take the form of ‘regattas’, which
are sprinted heats, or knock-out rounds ending in a final. In the winter, competition
events are called ‘head races’, which are timed trials over a longer distance, with the
best time in any category winning. You can find the British Rowing rules for racing and
the point system for winning events on their website, but it is probably better to rely on
what you are taught in the training sessions, and then build on your knowledge through
race experience.
Competitions are run based on your age, so for instance if you are in year 8 at school you
would compete in the J13 junior race category, in year 9 in the J14 category and so on.
Juniors are permitted to enter an event in the age category above, but not below. Crews
tend to be single sex, although mixed crews can be entered if there is a category open to
them, and juniors are allowed to enter as a composite crew, rowing with members of
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other clubs and this is normally achieved through agreement of both clubs. Ultimately
the coaches will ask for expressions of interest to enter an event, and from the feedback
will organise juniors into crews and enter them according to their eligible age range.
Crews for the national events will be selected as part of the training process and this will
be explained by the coaches as the juniors progress. Boats and equipment will be
allocated according to the club usage; as the junior and senior crews share boats, they
may both want to compete at the same event, or different events on the same weekend.
Preparing for racing
1. plan ahead: summer regattas and winter heads are normally held over the weekend,
but if the venue is far away it may be necessary to travel there on a Friday or Monday,
requiring time off school. Eating and resting well the week before will help you cope with
the day, and prepare a range of clothing to suit different weather conditions. Clubs
hosting race events will post the race draws, course, race rules and health and safety
plans on their website ahead of the event. If the coach has entered you into an event it is
important that you make yourself aware of this race information. If you are new to
regattas or head races it might be worth trying to attend one before you compete, so
that you have some idea of what is involved.
* Check that you have a valid British Rowing race licence, and whether you are
responsible for taking your own licence to the event, as this will be needed on the day if
you get through to the final round.
* You will need to race in club colours, especially in races when the weather is good. A
race vest can be purchased online, and the club regularly submits group orders, whereby
members order items individually, but the whole lot are sent to one individual, thus
allowing savings due to ordering several of the same items.
*Check that you have sufficient funds in the race fee account to cover your entry fee
and share of towing costs.
2. derigging the boat at the club: before the event, boats will be nominated for each
crew and it is the responsibility of each crew to ensure that the riggers and seats are
removed from their boat (derigged) and loaded with a set of oars onto the trailer going
to the event. It is normal practice for the removed riggers on one side of the boat to be
taped together, so that they are easily identifiable when it comes to putting the boat
back together again. There are normally experienced people on hand to help with this,
and having gone through the process once you will understand the reasons for doing
things in a certain way. The coaches will inform you when derigging will take place,
depending on when other club members need to use the equipment. A coach will not
always be able to attend a race with a crew, and if no other senior members are entering
the same event, then a parent /carer may be asked to tow the trailer for their child to
compete. Spanners, extra nuts and bolts, strong cord and tape are always useful to take
with you in case things go missing in transit.
*You and your crew are responsible for making sure that everything needed for your
boat is loaded onto the trailer going to the event, and is returned back to the club after
the event.
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3. rerigging the boat at the event before the race: you are responsible for making your
own travel arrangements to the races, and if your race is early in the morning you may
need to camp or stay over. You will need to be at the venue at least 90 minutes before
the race, this is to allow for familiarisation of the race environment, locating the
Gloucester trailer, taking the boat off the trailer and putting it back together (rerigging).
The seats will need to be put back in the boat and check that they run smoothly, and the
boat must be checked over to make sure everything is fixed in place. This may sound
obvious, but in the excitement leading up to a race, things get forgotten and you will
want to reduce the chance of problems arising on the water.
If you have a cox, he/she will need to be weighed and the crew/boat registered with the
start tent, where you will be given your race number. This will either need to be fixed
with safety pins to the back of the bow-person’s racing kit, or placed in the number
slot on the bow end of the boat. Sometimes the crew’s racing licences can be a
requirement for registration, so that the organisers can check the correct people are
entered into the event. There are strict rules about substituting members of the crew
once you have entered and registered. A substitution may be necessary in the case of
illness or the failure of a member of your crew to turn up, and you will need to clear
this with registration before you race.
Check the time of your race, who is your opposition and which lane you will be racing in.
Your crew will be entered into divisions, possibly according to age or boat type. The club
hosting the event should display and update the draw throughout the day. You will need
to be familiar with how junior crews are written down, as there are many different
classes: if you have (WJ) that stands for Women’s Junior; if you have (J) on its own that
stands for Men’s Junior; an (x) stands for a scull or without an x means sweep oar; with a
(+) on the end means the crew is coxed, or with a (-) on the end means the crew is
coxless, for example:
WJ14.4x+ means a Women’s Junior 14 coxed quad (sculling)
WJ14.4x- means a Women’s Junior 14 coxless quad (sculling)
J14.4x+ means a Men’s Junior 14 coxed quad (sculling)
J16.4+
means a Men’s Junior 16 coxed four (sweep oar)
J16.4means a Men’s Junior 16 coxless four (sweep oar)
4. the race: leading up to a race can be stressful and it is important to allow plenty of
time to take on board food and drink, and to get the crew together before the race.
Events vary considerably, but typically race instructions might state that crews must be
on the landing stage and ready to get on the water, by a certain time ahead of their race.
Before this you will need to take your oars down to the landing stage. Some races
request that crews find their opposition, and together present themselves with their
boats at a specific place to have their boats checked by an umpire. A coach may not be
able to be present leading up to your race. Therefore, it is important that as many
parents/carers as possible are on hand to support your crew, helping you to carry the
boat and oars down to the water, and offer encouragement. Take a drink with you in the
boat and layers of clothing in case you have to wait around on the water.
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If you get through to the next round then you will be required to take the boat back to
the trailer in the interim, but sometimes the oars can be left near the landing stage.
Summer events can last along time if there are several heats to get through. Make sure
you protect yourself from the weather, rest between races and keep checking the time
for your next heat, as this may vary from the programme if there have been delays.
5. end of racing: at the end of racing you will need to help de-rig the boat and load it,
and the rest of the equipment, back onto the trailer ready to be returned to the club.
Leave the area around the trailer in a tidy condition.
6. rerigging the boat at the club: after the event a time will be nominated when you will
be required to rerig the boat, so that other club members are able to use it in normal
training sessions.
*At rowing events you are representing Gloucester Rowing Club, and the club expects
its members to act in an appropriate manner that reflects positively on the club.
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Volunteer help
Sessions for the juniors undoubtedly run smoother if parents or guardians/carers can afford
the time to help. To some extent the club has to rely on your support in order to maintain
the current level of training sessions and intake of juniors within the squad. The rowing
environment, terminology and use of equipment all take time to get used to, and extra pairs
of hands can help enormously, either on the landing stage to assist juniors to get boats in
and out of the water, or by accompanying the coaches along the tow path, or in the launch,
as back-up. Some previous knowledge of rowing is helpful, but by no means essential. You
don’t need to know the technicalities of rowing, you can help look out for hazards on the
water, assist with incidents, or just offer encouragement. Non-rowers can feel intimidated,
but the club would like to encourage parents or guardians/carers to become involved as part
of their child’s learning process. An increased adult presence helps deter undesirable
behaviour and assists the coaches in maintaining a safe and healthy environment in which
juniors can progress in their rowing. There are courses available for parents or guardians/
carers to train to be coaches, although the club is unable to finance these directly, but can
offer some financial reward for sessions subsequently coached at the club.
Some mention has already been made about the role of parent or guardian/carers at junior
events, and it’s not just about getting your child to and from the venue. Your support can
help in all sorts of ways, whether it’s helping to check boats in, finding results, looking after
kit, or making sure that juniors are eating and drinking regularly. At our own events held 3
times a year in Gloucester, the help of all club members, parents & guardian / carers is
expected where at all possible. These events take a lot of organizing & can only be run with
the help of everyone. As well as being fun, these events are important sources of funds for
the club to invest in new equipment.
The Amateur Rowing Association (predecessor to British Rowing) published ‘The
Volunteer Helper Guide’ (2008), which contains a lot of useful information, and has been
written for those who have no knowledge of rowing, but wish to support the sport. Some
of this has already been incorporated into this handbook, but the whole document is
available to download from the British Rowing website.
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Towing
Occasionally volunteers may be asked to tow a trailer carrying boats to or from a racing
event. The cost of towing is split between all the competitors using the trailer. The
websites http://www.direct.gov.uk, http://www.dvla.gov.uk and
http://www.britishrowing.org provide useful information on safety and regulations for
towing a trailer, together with practical tips for driving. DVLA also provide a Fact Sheet,
INF 30 “Requirements for Towing Trailers in Great Britain”.
Importantly there are legal restrictions that apply when towing, such as: you are not
allowed to tow more then your driving licence permits; most vehicles have a maximum
towing weigh; the width limit for any towing vehicle is 2.55 metres; the length limit is 7
metres for a trailer towed by a vehicle weighing up to 3.5 tonnes (3,500 kilograms); if
your trailer is wider than the rear of the towing vehicle, you must by law fit suitable
towing mirrors; and any trailer weighing over 750 kilograms must have a working brake
system. It is also important to know the speed limits and braking distances that apply,
and what action to take in the event of a breakdown. As a rough guide the trailer weight
should not be more than 85% of the weight of the towing vehicle. The heaviest boats
should be carried on the lower tiers of the trailer and the trailer should be loaded so as to
be nose heavy. Before setting out, the driver should check that their insurance covers
them while towing a trailer (the club insures the boats and trailer), that tyres are the
correct pressure, the lights and brakes work, and the boats are secure. Either a white or
fluorescent flag should also be attached to that part of the trailer that has the longest
overhang. Whilst all this may seem very onerous, the loading of boats will be supervised
by either a coach or experienced member of the club.
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Additional Information:
Junior Code of Conduct
Parents and Guardians/Carers Code of Conduct
Common Terms
Coxing Commands
Basic Sculling Exercises
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Junior Code of Conduct
The Club encourages all Juniors to act as ambassadors for the club by
displaying appropriate behaviour.
1.All Juniors should support and encourage other club members.
Always bring a water bottle, towel and change of clothes to training
sessions.
2.Wear clothing that is suitable for the weather conditions
3.Juniors should respect all club equipment and clean the boats after
every outing. Blades must be put tidily away on the correct racks
4.No Junior should go onto a launch unless told to do so by a coach.
5.If equipment is damaged then tell a coach so it can be fixed.
6.There must be no messing around near boats or the water. Do not run
in the boathouse or on the landing stage.
7.Coxes and people on the launch must always wear lifejackets.
8.Juniors must not return to the clubhouse between putting the boat
on the water at the start of the outing and placing it back on the rack
at the end.
9.Check the boat before each outing - heel restraints, tightness of
stretcher and rigger bolts.
10.Do not annoy the fishermen or swans.
11.Juniors must follow and obey the instructions from the coaches and
cox at all times.
12.Do not splash each other - being wet and cold is no fun.
13.Always be within sight of a coach on the water or during land training.
14.Be mindful of other club members. Be quick to take boats out of the
water, wash and put them away at the end of the outing when others are
waiting for the landing stage and trestles.
15.The hose is for washing boats. Not other Juniors (or coaches).
16.Juniors must not leave the boat house until all equipment has been
put away and the coaches say it is OK to go.
17.Bad language is not acceptable at any time.
18.No Juniors of J16 or below can use the ergs without coach supervision.
19.Juniors shall only use weights when supervised by a coach.
20.Do not play with the lockers. If you need to play, bring your own
toys.
21.Juniors are not allowed behind the bar at any time
22.Enjoy rowing.
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Parents and Guardians/Carers Code of Conduct
Parents and Guardians/Carers are important role models and should support the
club and Juniors
1.Encourage good sportsmanship and publicly accepting official judgements
2.Support your child's involvement by recognising good performance,
not just results.
3.Never force a child to take part in a sport.
4.Inform the coaches promptly of any change in contact details or any
other relevant information which the coach needs to know to facilitate
participation, safety and welfare.
5.Tell the club or coach promptly of any concerns you have regarding
the behaviour or welfare of others.
6.Arrive no more that 15 minutes before the start of each session and
collect promptly at the end.
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Common Terms
Blade. The oar which you use to propel the boat.
Bow. The front of the boat, in relation to it’s travel, rather than relative to the direction
you sit facing.
Bow Ball. Soft rubber ball on the bow of a boat, designed to prevent serious injury in
the event of a collision with a person.
Button. A plastic disc on the blade handle which prevents the blade sliding away from
you through the gate.
Coxswain. Usually known as the cox and is the person who steers the boat by means of
strings or wires attached to the rudder. Can sit in either the stern or bow of the boat.
Crab. When the oar becomes caught in the water at the moment of extraction and the blade
handle strikes the athlete. Often causes unintentional release of the blade and significant
slowing of boat speed.
Ergo. Indoor rowing machine used for training.
Foot Plate. Metal plate which has shoes fixed to it.
Fixed Seat. Either a description used to differentiate a boat without a sliding seat
mechanism, or rowing with arms and or body only and therefore not moving their seat.
Gate. The plastic swiveling component on top of the rigger, which allows the blade to turn.
Handle. The part of the blade which you hold in your hand.
Head Race. Race in which crews are timed over a set distance. Usually run as a processional
race rather than side by side.
Length of stroke. The arc through which the blade turns when it is in the water from catch
to finish.
Port. The left hand side of the boat in the direction of travel. Occasionally used by
umpires to advise crews to move to one side during a race.
Pressure. The amount of effort applied by the legs during the drive phase of the stroke.
(usually light, ½, ¾, firm or full)
Rate. Or rating. Number of strokes per minute.
Regatta. A competition with events for different boat types and status athletes usually
involving heats, semi finals and finals for each event. Boats compete side by side from a
standing start.
Rigger. The metal framework which holds the gate through which the blade swivels.
Rigger jigger. A small spanner used for attaching and adjusting riggers.
Rigging. The way in which the riggers, slides, swivel, pins, foot plate, oars and sculls can
be adjusted to optimise athlete comfort and efficiency.
Rolling start. A rolling start means that the boat is allowed to gather momentum
before it crosses the start line – generally used during winter head races.
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Rudder. The means by which the boat is steered. All larger boats (quads
and eights) have one, as do pairs, however in general doubles do not, unless they are
usable as both a pair and a double, and singles never have one.
Saxboard. The sides of the boat
Seat. What the rowers sit on in the boat.
Shaft. The long part of the blade between the handle and the spoon.
Slide. The metal runners which the seat rolls along.
Spoon. The part of the blade which dips into the water.
Starboard. The right hand side of the boat in the direction of travel. Occasionally used
by umpires to advise crews to move to one side during a race.
Standing start. A racing start done from a stationary position at summer regattas.
Stakeboat. An anchored boat or pontoon from which rowing boats are held prior to a
race starting.
Stern. The rear of the boat.
Steers-person. Generic term for the person who steers the boat, i.e the cox in coxed
boats, but usually in a coxless boat it is the person in the bow position. Often used at
events where the steers-person is expected to come to safety briefings.
Stretcher. Metal bar which goes from one side of the boat to the other, and has the
foot plate attached to it.
Stroke. The rower who sits closest to the stern of the boat in front of all the others and
is responsible for the rating and rhythm of the boat. (other crew members can influence
rating and rhythm from behind)
Time trial. Race in which times are used to determine who gets through to the next
round. Often used at large National events, to get numbers of competitors down to
reasonable levels.
Trestles. Portable stands used to support a boat for rigging, washing etc.
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Coxing Commands
Back it down. Term used to describe using a reverse rowing action by turning the face
of the blades towards you and pushing the handles away from you. This propels the
boat backwards.
Backstops. The end of the slide nearest the bow. Prevents the seat from running off the
slide. Also used to describe the position at which most crews start the stroke, in which
the rower sits with their legs straight and with the oar handle drawn to their chest and
with the blade in the water.
Crew Spin. Instruction to the whole crew to back paddle with one oar and forward
paddle with the other at the same time, causing the boat to spin round. The crew will
be taught to synchronise this movement.
Easy oar/all. Instruction given by cox for the crew to stop rowing. This may be stated as
an immediate action or the crew may be given notice, for example ‘next stroke easy
oar’. The rowers should be in a position of arms away and the blades feathered before
being lowered onto the water.
Frontstop. The end of the slide nearest the stern. Prevents the seat from running off the
slide. Also used to describe the position at which the athlete sits with their legs at 90º
and the blade spoon at the furthest point to the bows.
'Hold it up'. Instruction to bring the boat to a halt immediately, for example in an
emergency stop. The rowers sit at backstops with the blade squared in the water.
This works against the natural flow of the boat.
Light, Half and Firm/Full Pressure. These are terms used to tell the crew how much
effort to apply through their blades to the water.
Number off when ready. Instruction to each crew member to shout their number or
position when they have finished adjusting their equipment and are ready to row.
On green or red. When sitting in the boat the rower will have the green/starboard
oar in their left hand, and the red/port oar in their right hand.
Paddle on. Instruction to the crew to start rowing.
Ready to race/ Come forward to row. Instruction used by the cox to bring the crew to
the frontstops position at the front of the slide, with shins vertical and the blade in the
water at the catch, ready to row. This command is also given at the start of racing.
Take the run off. Instruction to tilt the blades backwards to slow the boat down to
come to a gentle stop.
Up the rating. Instruction to the person in stroke position to increase the number of
strokes per minute.
Wind down. Instruction to gradually reduce the rate or pressure of a strong to
*It is important that each crew member knows the name or number of their
position in the boat, as the cox may call out individual instructions so that the boat
can be precisely manouvered. For example, the command ‘3 back it down on red’
means the person sat at No.3 must apply a backward stroke with the blade in their
right hand (port/red) whilst the rest of the crew must not act.
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Basic Sculling Exercises - and the reason for doing them
This section is based on ‘The Down and Dirty Drill Card’ taken from
http://www.thecoxguide.com (2005), but the execution and name given to exercises can
vary between clubs.
Alternate feathered and square blade rowing: purpose is to improve blade control and
the balance of the boat, by making the rower aware of the height of their hands and to
encourage consistency in each stroke.
Cutting or icing the cake: purpose is to emphasize the importance of timing, particularly
at the finish of the stroke.
This is carried out on every third stroke. The rowers take a full and normal stroke. At the
finish the blade is feathered and arms moved away from the body until the elbows are
straight. The arms are brought back to the body, and then pushed away a second time
but continuing into a normal stroke.
Eyes closed: purpose is to enhance the ability to feel what is happening to the motion of
the boat through the stroke sequence, and be aware through sound of other crew
members.
Feet out: purpose is to maintain pressure on the footplate until the blade is released
from the water at the finish of the stroke. This encourages the correct amount of tilt
backwards at the finish without falling backwards and improves balance in the boat.
Half-slide rowing: purpose to encourage quickness of the blade at the catch, and a solid
connection with the legs on the drive through the water.
The quickness of this stroke often prompts the rower to rush up the slide during
recovery. To counter-act this the rower needs to concentrate on making sure that the
body is in the right position before the blade is dropped into the water and the legs are
engaged for the drive through the water. Alternating half-slide and full strokes can be
used to vary this drill.
Pair add in: purpose is to allow pairs in a crew to feel the weight and the speed of the
boat alter as other crew members join in or drop out.
Pick drill or working up the slide: purpose is to act as a warm-up and to try and focus
the crew to establish rhythm and timing. This allows the crew to focus on individual parts
of the recovery and drive of the stroke.
Rowers start by doing a series of strokes, between 10 and 20, at a given position,
progressing from: arms only, arms and upper bodies only, and then ¼ slide through to
full slide rowing. This can be done in pairs or as a whole crew. A variation to this reverses
the sequence from full slide back down to arms only rowing, which regains the feeling of
speed around the start and finish of the stroke.
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Pyramids: purpose is to be aware of the impact of different pressure and rating on the
speed of the boat. This also helps to focus a crew and can assist in getting a new crew to
work together.
This is achieved by rowing in sets of 10-30 strokes at different pressures, and measuring
the distances covered. Variations can be made by increasing or lowering the rate, or
number of strokes per minute.
Single strokes: purpose is to teach control and promote a smooth movement
throughout the stroke and improve crew timing at the catch. This is achieved by
reinforcing the order of arms away and body rock before the knees begin to rise.
a) finishing at arms away – finish the drive through the water, tap the blade down
and push the hands smoothly away from the body until the elbows are straight.
The upper body should remain tilted back towards the bow by about 10° and the
legs should be flat.
b) finishing at arms away and body rocked over – following the process through a),
as the arms continue forward the body pivots from the hips and reaches forward
until the hands are at the knees.
c)
finishing at ¼, ½, ¾ or full slide – this exercise encourages the rower to relax and
maintain boat balance at different points in the stroke. Following the process
through a) and b), the stroke continues until the hands pass over the knees and
the legs are rising.
Square blade rowing: purpose is to allow the rower to concentrate on blade placement
at the catch, a clean extraction from the water at the finish, and to be aware height of
the blade off the water during recovery. This helps to correct early feathering and
‘washing out’ (uncovering the blade at the finish of the stroke) by preventing the hands
from drawing in low to the body.
This can be achieved either in pairs or as a whole crew. This drill can also be used to
improve the catch during starts and short sprints at a high rating.
Stand-up sit-down: purpose is to emphasize the connection between the body, oar and
water during the drive.
This can be done in pairs, by sitting at the catch with the blades buried. At the command
to row the rowers’ full weight is hung from the oar handle, and by driving through the
legs they are able to push themselves up and off the seat.
Wide grip: purpose is to emphasize the importance of relaxation and to be aware of the
entry of the blade into the water at the catch.
This is achieved by moving the hands off the grips and onto the shaft of the blade
towards the rigger.
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