Saugatuck Rowing Club

Junior Rowing Program Parent Handbook

Saugatuck Rowing Club 521 Riverside Avenue Westport, CT 06880 203-221-7475 www.saugatuckrowing.com

Dear Junior Rowing Participants & Parents,

Welcome to the Saugatuck Rowing Club Junior program. It is your effort, participation and commitment, coupled with the dedication of a wonderful coaching staff that has made SRC’s Junior program such an enormous success.

This handbook is designed to be only one of several resources provided to each Junior rower upon admission to the program. This resource provides not only a description of our training plan and how it functions but also it provides copies of important forms and pertinent information on the Junior Rowing program requirements and policies. The information contained in this handbook will also act as a guide to the sport of rowing and how to achieve excellence through commitment to the training schedule. Information for those planning to pursue rowing at the college level is also included.

Please carefully review the handbook information and keep it accessible in order to track your rowing progress and to keep crew registries.

Sincerely, SRC Junior Rowing Coaches

Table of Contents

Program Information Saugatuck Rowing CLub Junior Program Overview Policies and Procedures Safety Coxswain training College recruitment

Forms Medical release Waiver Athlete Profile Parent Information and Volunteer Form Code of Conduct

Regattas Regatta Protocol Racing Divisions Sprint Races Starting Procedures for a Sprint Race Head Races

Basics of Rowing Equipment Terminology Shells and Team Classification Rowing Terminology Rowing Technique Biomechanics of Rowing

Saugatuck Rowing Club General Information

Saugatuck Rowing Club

Our Facility The Saugatuck Rowing Club offers a unique opportunity for young athletes to train both on and off the water. Located on the Saugatuck River, SRC houses a world-class boathouse with the finest rowing equipment, plus a state-of -the-art Fitness Center and locker rooms.

Our Mission Our mission is to introduce the sport of rowing to young people through our Junior Program, which provides the professional coaching and training required to advance in the sport through to the college level. Some participants will become competitive rowers and some will choose the pleasures of recreational rowing. All will enjoy a lifetime of fitness and well being through this wonderful sport.

Coaches SRC has an exceptional national and international staff of professional rowing coaches. For bios of our coaches please view our web site at www.saugatuckrowing.com. Our American coaches are the product of some of the finest collegiate rowing programs across the country.

Our Program: The Saugatuck Rowing Club is especially proud of its Junior Program, started in 1993. Since then, numerous young athletes have not only experienced successful junior rowing careers but have been sought out by top universities, including Harvard, Brown, Cal-Berkley, Georgetown, Princeton, Columbia, Cornell, Temple, Syracuse, and Notre Dame.

Several juniors from our program have represented the United States at the Junior World Championships and Under-23 World Championships. In 2003, Rickey Visinski rowed the single for the U.S. in the Junior World Championship in Schinias, Greece and in 2004 competed in the Olympic Trials, the youngest competitor in his category. In 2005, Catherine Starr won a gold medal in the U.S. Women’s 4- at the Under-23 World Championships in Amsterdam. Every year many of our juniors represent SRC at regattas such as U.S. Club Nationals, Canadian Henley, and USRowing National Youth Championships. In 2005 11 boats qualified for the USRowing National Youth Championships with 3 competing in the finals and in 2006 the Lightweight Men’s 8+ placed 5th.

The Saugatuck Rowing Club's Junior Program is open to both boys and girls ages 12-18. Practices in the spring, summer and fall seasons are primarily on the water with some land training, while the winter season is completely indoors. In all seasons, young athletes learn the importance of teamwork while having fun, meeting new friends, and developing competence in the sport of rowing.

SRC's goal is to enable all interested young people to reach their maximum potential, for novice, intermediate and competitive rowing. For that reason, participants in the Junior Program need not be the children of members, although members' children have priority if there is a wait list.

Junior Program Overview

Varsity Weekday Program: Meets Mon. to Fri. 3:00-5:30 p.m. (3:30-5:30 winter) plus regattas. This is a competitive program that represents the club at many regattas throughout the year. Year round training is encouraged but not required. Athletes compete in several regattas each season and attendance at practice is required (3 excused absences each season will be allowed but anything more could jeopardize the athlete’s boat placement). Water and land training are used to help athletes develop both mentally and physically. Improvements in technique and fitness level are measured through periodic testing. Seat placement is determined by test performance, commitment, and work ethic. Teams are divided into boys sweep, boys sculling, girls sweep, and girls sculling and admittance into the program is based on technique, erg scores, and coach’s recommendation.

Intermediate Three-Day Program: Meets Mon., Wed., Fri. 4:30-6:30 p.m. This program is designed for athletes who want to better prepare themselves for the competitive program or for those who cannot commit to practicing 5 days a week. Rigorous training and technical emphasis will be done on the water and land. Athletes will not travel to regattas but they will be exposed to inter-squad racing. On the recommendation of coaches, participants can graduate to the varsity programs.

Beginner Two-Day Program: Meets Tues., Thurs. 4:30-6:30 p.m. This is a beginner level program designed to introduce young athletes to all aspects of rowing. Athletes are exposed to both sweep (one oar) and sculling (two oars) and experience rowing in singles as well as team boats. Focus is on technique as well as improving fitness. In addition to spending time in the boats, athletes will do some land training (erging, running, and calisthenics). On the recommendation of coaches, participants can graduate to the intermediate or varsity programs.

Summer Camps: Meets Mon to Fri., 9 a.m.-12 p.m. or 1 p.m.-4 p.m. SRC’s two-week summer camps are an intensive introduction to rowing for youngsters. Athletes are exposed to both sweep (one oar) and sculling (two oars) and experience rowing in singles as well as team boats. Focus is on technique as well as improving fitness. In addition to spending time in the boats, athletes will do some land training (erging, running, and calisthenics). On the recommendation of coaches, participants can graduate to the intermediate or varsity programs in the fall.

All junior programming is dependant upon a sufficient number of participants to run a meaningful program.

Policies and Procedures

Practices: The official starting time of the afternoon programs is 3:00 p.m. We are well aware that many athletes are only getting out of school at or around 3:00 pm. All athletes are expected to arrive at the club and change in the club locker rooms as soon as possible. Junior athletes are not to leave anything in the locker rooms. There are cabinets outside for the storage of backpacks and gym bags. Athletes should then check in with their coach in the Regatta Room and start warming up as instructed. Once all the crew is assembled, warm up is concluded and practice begins.

Warm up activities can include jogging, stretching and erging (indoor rowing machine). Practice is designed to instruct in both sweep and sculling and assignments are based on rowers’ developing skills, needs and seasonal appropriateness. Once coxswains or captains are designated, they take the initiative to help organize practice preparation under the guidance of the coach. Rowers are expected to prepare equipment for practice, thus learning about the construction and rigging of a shell, and to clean the boats and return boats and oars to the boathouse, thus learning the care required to keep equipment in top condition.

Clothing requirements: Proper attire is required for all practices and regattas. Practices require tighter fitting clothes, layering pieces, running sneakers, water bottles, and sun protection. While weather conditions will dictate what clothing is appropriate, all rowers should wear brightly colored shirts on the water to enhance visibility. Regattas participation will require the purchase of a team uniform, which will be available at the clubs front desk. Please make sure your child brings waterproof outerwear to regattas as well as a change of clothing and extra socks.

Attendance: All crew program participants are expected to attend every practice, rain or shine, unless the coach has otherwise given permission. Regular attendance demonstrates respect for your teammates; a missing crewmember disrupts practice for all. Commitment plays a very important role in team unity. Participants are allowed 3 unexcused absences. More than 3 absences will disqualify a rower from competition and may result in the rower losing his/her assigned boat seat. Abuse of attendance policies will lead to dismissal.

Testing: Crew is a sport in which the coaching staff constantly monitors an athlete's performance. On a regular basis during every season coaches will test the rowers to help determine seat assignments and to monitor each athlete’s improvement. Testing is done both on land and in the boat. Rowers learn that a rower is not guaranteed any seat in any boat. They must work hard to keep the seat that they earned, and work harder to win a desired seat.

Testing is done in many ways including on the erg, a running test, indoor strength test, seat racing on the water, and evaluation of technique. The purpose of the testing is for the coach to assess a rower's technique, strength on the water vs. strength on the erg, aerobic endurance, mental discipline, interaction with teammates and overall skills which affect the ability of a crew to reach its full potential. Athletes who regularly attend practice are well prepared for these tests. Some tests are announced, some are not.

At any time, a coach may move a rower up to fill the seat of another rower who consistently misses practice, has a bad attitude or behavior problem, or who does not demonstrate commitment to training requirements.

Safety, Safety, Safety! Rowing is considered a safe sport. However, there are rules and regulations that MUST be followed to insure safety. There are no exceptions. These rules will be reviewed regularly until they become second nature to junior rowers.

Checking In and Out: All the boats are required to sign in and out of the logbook at the beginning and end of each rowing session.

Boat Damages: If you damage a boat, report it. Don't be afraid of taking responsibility. Boats can be fixed but you risk injury to other rowers if you do not report boat damages. Simply go to the front desk and fill out a damage report and place it in the mail slot for boathouse manager.

Coach Supervision: All boats on the water must be under the supervision of a coach.

Visibility: No rowers will be allowed on the water without a brightly colored shirt, jacket, or vest. Bright red, orange and yellow are the preferred colors. However, white and bright green are acceptable. Earth tones and dark colors are not acceptable. Rowers without properly colored tops will not be permitted on the water. Rowers found on the water without proper colors will be asked to return to the docks. There are no exceptions to this Color Rule, even if you are with a coach.

Talking in the Boat: Only the coxswain and coach are allowed to talk during a rowing session. Rowers that want to say something should speak to the coach at the end of the session (or when the boat is at rest). This No Talking Rule is not only the proper etiquette while rowing but is an important safety rule as well.

Rowing Pattern: Rowers must stay to the starboard side of the river when rowing up and down the course (the same pattern as driving a car).

Yielding Rule: Big boats have the "right of way" on the water. This means that a single must yield to a 2x/-, a 2x/- must yield to a 4x/+ boat, all these boats must yield to an 8+, and an 8+ must yield to a barge. While a rowing boat technically has the "right of way" over a motorized boat, common sense suggests that rowing shells should yield to these boats. Quite often, operators of motorized boats simply don't understand what rowing is all about nor do they understand how much trouble their wake can cause. Yield to these boats for your own safety!

Clean-up and Put Away: All boats must be washed after each practice. All equipment, boats and oars, need to be returned to their designated location. All safety vests must be returned and all water bottles must be put in the garbage cans or recycle bins.

Bow Balls: A boat that does not have a bow ball cannot be rowed until the bow ball has been replaced. It is everyone's responsibility to make sure all boats have bow balls before being rowed. If a bow ball comes off during a rowing session, it is the responsibility of the athlete to notify a coach so it can be replaced. It is not acceptable to store a shell without replacing a lost bow ball.

Coxswain Training: All coxswains must read the Coxswain Manual (available at the Club offices) before being allowed to cox a boat. An "out of control" 8-person boat can be very dangerous, both to the rowers in that boat as well as others on the water. This Coxswain Rule is applicable to substitute coxswains as well as regular coxswains.

Club Rules: The Junior Program is open to all children. Parents need not be members. SRC's mission is to help develop the next generation of rowers. Therefore, we ask that all junior rowers respect the rules of the Clubhouse and care for the facilities they use - the locker rooms, the Regatta Room and the Boathouse. All junior rowers will be expected to participate in cleanup at the end of each session. -Locker rooms are for restroom and changing use only. Juniors are not permitted to use showers or lockers without permission of the manager. Junior Rowers are asked to be respectful of the Club members' and belongings. All junior gear is to be stored in the outside lockers during practice. -A lost and found bin is located in the boiler room. Items not claimed within 2 weeks are donated to Goodwill. -There are garbage and recycle bins for the disposal of water bottles and refuse. Many hands make light work of keeping the Regatta Room clean for all. -Help us maintain the ergs. Wipe off the slide and place the handle back in the proper resting position. -Drop off and pick up should be done in the parking lot adjacent to the boathouse. There is no parking, standing or drop off in front of the building in the fire lane. This procedure causes congestion. -Junior members are not permitted to use the second floor fitness center. Ergs in the boathouse and the third floor equipment may be used during practice and non-practice times as long as you treat both the club members and equipment with respect.

Code of Conduct: As crewmates and representatives of the Club in competition, juniors are expected to adhere to high standards of behavior. Each junior participant is required to read, sign and return the code of conduct form in this handbook.

Parent Participation: We encourage parents to learn more about the sport and enjoy the camaraderie at regattas by volunteering. There are many different ways to participate, requiring different skills and varying amounts of time and effort. Please review the Parent Volunteer Form in this handbook and check off how you would like to participate and turn into the front desk at the club.

Communication: We will provide a directory of rowers and an e-mail list as soon as registration is completed. Electronic communication has proven the most timely and efficient way of contact. Please insure that we have both a parent and rower e-mail addresses. Program updates as well as news and regatta lineups will be available on the SRC website, www.saugatuckrowing.com. Web site is currently under construction and will be updated shortly.

Awards Banquet: The annual awards banquet to honor crew participants and their parents will be held each June. The awards dinner will be an opportunity for the Club to recognize the outstanding efforts of those participants who demonstrate excellence in the sport of rowing, their commitment and sportsmanship. There will be some fun awards, too! Details will be provided as the date of the banquet approaches. .

Coxswain Training Coxswain Training for Varsity Programs: Coxswains, who may not meet the height and weight standards for rowers, are often considered the key to success in competition. They sit low in the bow or stem of the boat and serve many duties, most importantly steering and giving commands to the crew. Coxswains must fully understand the course, the strategies for moving the boat through the water, and be able to communicate instructions effectively to the rowers. Coaches will select those with potential to become a good coxswain for special training during junior program practices. To improve their competitive skills, trained coxswains (based on availability) may also be assigned to masters (adult) crews for practices and races.

The skills required to be a good coxswain are difficult to measure. Just as the rowers practice their technique everyday, coxswains must practice as well. Practice for a coxswain can be in the boat or on the coaching launch. Coaches will often ask the coxswain to ride in the launch to help them get a better understanding of both the river and the rowing stroke. Necessary skills are:

• Ability to foster teamwork but maintain a degree of independence • Intelligence and self-confidence • Leadership and perseverance • An ability to follow directions • An ability to teach someone how to row better • A knowledge of seamanship such as the effect of wind and current upon your course • A dedication to safety on the water • An ability to make quick decisions • An ability to effectively retain information

Interaction with Your Coach: A large part of the coxswain's job is to interact with the coach. Coaches can at times be very demanding. It is important to establish a good working relationship with your coach. A coxswain should always strive for a consistent, fair and strong level of communication with both the coach and their crew.

Coxswain’s Responsibilities: -Arrive for scheduled practice on time -Logging the boat in and out -Make sure that you and the bow seat are wearing reflective vests or neon colored shirts and your crew is wearing bright colored shirts or vests -Take excellent care of the cox box and wiring, report any damage or malfunctions immediately -Plug in the cox box to recharge after each use -Direct the crew out of/into the boathouse, watching carefully for the rigging and racks -Carefully follow coaching instructions (conduct drills, time pieces, hold stroke rate, turning at specific junctures) -Motivate rowers

It is the purpose of this program to develop highly skilled coxswains who have been trained by coaches, other coxswains and by the rowers themselves. Some other responsibilities include:

Interact with your coach Know rules of navigation Interact with oarsmen Know in house rules Know Equipment Understand rowing biomechanics Practice safety Know basic training guidelines Understand terms Know drills Effectively use commands Commit to practice Identify and correct mistakes Plan race strategy Know the river Help your crew Navigate steering - Launching/Landing

Coxswain Weigh-Ins: Coxswains will mostly likely not be asked to weigh in until we reach a championship level race. At weigh in time the minimum weight for a coxswain of a men’s crew is 120 lbs. and of a women’s crew 110 lbs. Coxswains weighing less than the specified amounts will be required to carry a weigh with them in the boat that brings their weight up to the minimums. Coxswains will usually be asked by the officials to show their carried weigh both at the start and finish of the race.

College Recruitment There are many opportunities for athletes to continue rowing at the collegiate level and beyond. College coaches are always interested in motivated athletes that demonstrate rowing experience, good technical skills, erg scores, and qualifying academics. We are proud of the many SRC juniors who have “graduated” to successful collegiate rowing careers and look forward to assisting others in the process. A college recruitment session is held at the beginning of the fall and spring seasons for both athletes and parents, and continued guidance is offered throughout the junior and senior years of high school.

The plan for the successful scholar/athlete is to first choose a school for the academics and then for the athletic program. College rowing program information sent to SRC will be made available to rowers. The following timeline will help you with the college recruitment process. We will help you with the process. You can also attend a US Rowing recruiting seminar or fair for more information.

Fall of Junior Year: • Complete the NCAA core course requirements found at www.ncaa.org (initial eligibility). • Register for NCAA clearing house (www.ncaa.org). • When registering for the SAT or ACT, select the Initial Eligibility Clearinghouse as one of the institutions to which the test scores should be sent currently code 9999. • Post your scores at www.usrowing.org , www.irow.com , www.concept2.com. • College coaches cannot talk to rowers and families until after July 1st, but may answer emails

Winter of Junior Year: • Work hard during winter training • Compete in indoor rowing championships (CT Indoor, Crash B’s, etc.) • Post your scores at www.usrowing.org, www.irow.com , www.concept2.com • Get noticed: email coaches, send letters of interest, fill out online recruiting forms, and request materials! Be sure to always include your name, address, phone # and email address

Summer after Junior year: • Keep scores current on web sites • Contact coaches at schools to which you intend to apply • Prepare college applications • Attend rowing camps and national competitions

Fall of Senior Year: Crunch time! • Make a short list of colleges you want to seriously consider. • Schedule and attend official visits. Beginning September 1st of a rower's senior year they may make official visits (1 per college, 5 colleges total) and college may pay expenses. • Official visits may not last more than 24 hours on campus, transportation not usually covered, parents expenses not covered. SAT or ACT scores must be on file unless already filed with NCAA clearinghouse, schedule time to see a team practice. • No more than three visits during the recruiting process are allowed with the coach. Rower can make unofficial school visits to campus any time; a coach can meet with a rower after July 1st. • Check NCAA website to verify there has been no regulatory changes • Receive scholarship offers. Negotiate scholarships; if possible (don't be too pushy). • Decide which college/university you will attend. • Make a verbal commitment to school, sign letter of intent (binding contract).

Winter of Senior Year: • Fill out and send in financial aid applications using parent's tax forms. • See end of section for recommendation letter protocol

Spring of Senior Year: • Continue to work hard. • Coaches will be in touch with your school and your coach to make sure you stay on track. *Letters of Recommendation • See you guidance counselor for an appropriate timeline for college recommendations. • Please ask your coach 2months in advance if they would write a letter of recommendation • Fill out SRC Pre-Recommendation Form (Athlete Profile form) and return to coach • Provide all necessary envelopes, stamps, etc

Saugatuck Rowing Club Medical Authorization

Participant: Last First Middle

Address: Street City State Zip

Medical illnesses, allergies or limitations my child has regarding active participation in the SRC rowing program that I / we believe the coaches should be aware of and monitor.

Medications

Primary Doctor: Name Telephone

We the parents or guardian give/ do not give (Please circle one) the coaches permission to administer these medications when necessary.

During my child’s participation in Saugatuck Rowing Club’s Junior Program activities, I / we authorize the coaches and trainers of this program to make decisions and to proceed with any critical medical or surgical treatments required for my child’s health and welfare, provided an attempt was made to contact us, the parents, first. In the event that we the parents or guardians cannot be reached, I / We give Saugatuck Rowing Club permission to seek medical attention for said child.

Signature: Parent/ Guardian Date

Phone # Cell #______

Signature: Parent/ Guardian Date

Phone # Cell #______

In Case of Emergency Call First______Full Name Contact # Additional emergency contacts: ______Full Name Contact # Relation to participant

______Full Name Contact # Relation to participant This is the USRowing WAIVER which is being incorporated as part of the Saugatuck Rowing Club’s Membership Agreement.

IN CONSIDERATION of being given the opportunity to participate in any Saugatuck Rowing Club (“Club”) activities (“Activity”), I, for myself, my personal representatives, assigns, heirs, and next of kin:

1. ACKNOWLEDGE, agree and represent that I understand the nature of Rowing Activities, both on water and land based, and that I am qualified, in good health, and in proper physical condition to participate in such Activity. 2. FULLY UNDERSTAND that: (a.); ROWING ACTIVITIES INVOLVE RISKS AND DANGERS of serious bodily injury, including permanent disability, paralysis and death ("Risks”); (b.) these Risks and dangers may be caused by my own actions, or inactions, the actions or inactions of others participating in the Activity, the condition in which the Activity takes palace, or the negligence of the Releases names below; (c.); there may be other risks and social and economic losses either not known to me or not readily foreseeable at this time; and I FULLY ACCEPT AND ASSUME ALL SUCH RISKS AND ALL RESPONSIBILITY FOR LOSSES, COSTS, AND DAMAGES I incur as a result of my participation in the Activity. 3. AGREE AND WARRANT that I will examine and inspect each Activity in which I take part as a member of the Club and that, if I observe any condition which I consider to be unacceptably hazardous or dangerous, I will notify the proper authority in charge of the Activity and will refuse to take part in the Activity until the condition has bee corrected to my satisfaction. 4. HEREBY RELEASE, discharge, and covenant not to sue USRowing, the Club, their administrators, directors, agents, officers, volunteers and employees, other participating regatta organizers, any sponsors, advertisers, and if applicable, owners and lessors of premises, on which the Activity takes place, (each considered on of the Releasees herein) from all liability, claims, demands, losses or damages on my account caused or allege to be caused in whole or in part by the negligence of the Releasees or otherwise, including negligent rescue operations; and I further agree that if, despite this release and waiver of liability, assumption of risk, and indemnity agreement, I, or anyone on my behalf, makes a claim against any of the Releasees, I WILL INDEMNIFY AND SAVE AND HOLD HARMLESS each of the Releasees, from any litigation expenses, attorney fees, loss, liability, damage, or cost which any may incur as a result of such claim.

I have read this agreement, fully understand its terms, understand that have given up substantial rights by signing it and have signed it freely and without any inducement or assurance of any nature and intend it be a complete and unconditional release of all liability to the greatest extent allowed by law and agree that if any portion of this agreement is held to be invalid, the balance, notwithstanding, shall continue in full force and effect.

Printed Name of Participant: Date:

Address:______Signature (only if age 18 or over)

PARENTAL CONSENT AND I, the minor’s parent and/or legal guardian, understand the nature of rowing activities and the minor’s experience and capabilities and believe the minor to be qualified to participate in such activity. I hereby release, discharge, covenant not to sue, and AGREE TO INDEMNIFY AND SAVE AND HOLD HARMLESS each of the Releasees from all liability, claims, demands, losses, or damages on the minor’s account caused or alleged to be caused in whole or part by the operations, and further agree that if, despite this release, I, the minor, or anyone on the minor’s behalf makes a claim against any of the above Releasees, I WILL INDEMNIFY AND SAVE AND HOLD HARMLESS each of the Releasees from any litigation expenses, attorney fees, loss liability, damage, or cost any may incur as the result of any such claim. Printed Name of Parent/Guardian: Date:

Address: Parent/Guardian Signature (only if participant is under the age of 18):

Saugatuck Rowing Club Athlete Profile

Full Name

Name: Last First Middle Initial Address: Street City State Zip Phone: Home Cell Email

Academic Information:

School: Class Of:

Address: Street City State Zip

SAT Score: ______ACT Score: ______GPA: ______Best 10 K Score______Best 6K Score______Best 2K Score______

Clubs & Extra Curricular Activities:

Honors or Awards:

Additional Information:

Athlete Profile Continued Rowing History

Novice Year: Experience: Sweep Sculling Coxing

Regatta Participation and Awards

Regatta Name Year Seat in boat Result ______Regatta Name Year Seat in boat Result

Regatta Name Year Seat in boat Result

SAUGATUCK ROWING CLUB Jr. Rowing Parent Information & Volunteer Form Please print when completing and submit to the front desk at the club

Child's Name: ______

Parent(s) Name: ______

Address: ______

Home Phone: ______Cell Phone: ______

Parent Email ______

What is the best way to contact you? (Circle one): Home# Email Cell#

In which area would you like to volunteer? Circle all appropriate areas.

Boat Parent: (athletes supervision at regattas) Yes No

Carpooling to/from Practice: Yes No

Carpooling to/from Regattas: Yes No

Regatta help: Yes No

Assisting with fundraising: Yes No

Assisting with communications/publicity: Yes No

Assist at CT Indoor Championships: Yes No

Uniform/Clothing Orders: Yes No

Organize banquet/team dinners: Yes No

Assist in recruiting (local high schools): Yes No

Junior Rowing Program Code of Conduct

All Saugatuck Rowing Club junior athletes are expected to consistently demonstrate the highest levels of conduct, sportsmanship and behavior while representing the club. Parents and athletes are required to sign the Code of Conduct form each season.

As a member of the Saugatuck Rowing Club junior program an athlete recognizes that he/she is a representative of Saugatuck at the boathouse and at regattas, as well as in their community. As a result the athlete is expected to be a role model at all times and to take responsibility for his/her actions.

• The use of alcohol, tobacco and illegal substances is prohibited at all times during the season. Use of such substances on club grounds or while representing SRC at a regatta will result in immediate dismissal. • Inappropriate behavior (such illegal acts, unsportsmanlike-like conduct, theft, fighting, and vandalism) is prohibited. Illegal acts while on club grounds or while representing SRC at a regatta will result in immediate dismissal.

• Athletes will at all times act with good sportsmanship towards both teammates and competitors as well as act responsibly and respectfully towards other club members, the boathouse and the equipment.

• Athletes who violate the Code of Conduct will incur the following consequences:

First Offense: The first violation will be a warning. Any SRC coach or any staff member can issue warnings. Staff members issuing warnings must inform the head coach. A meeting with the athlete and their parents will be requested by the head coach.

Second Offense: The second violation will result in an immediate dismissal from the program, without refund.

If a coach or staff member judges that a violation is sufficiently dangerous or improper, they can dismiss an athlete from the program without a first warning and without refund.

I have read and will abide by the SRC Junior Program Code of Conduct:

Athlete Signature: ______Date: ______

My child read and agrees to abide by the SRC Junior Program Code of Conduct:

Parent Signature: ______Date: ______

Regattas

Regatta Protocol: Regattas are a wonderful opportunity for rowers to hone acquired skills, to learn new skills, to learn to cope with the stress of competition, to observe other teams and to enjoy the camaraderie of the sport. Teamwork and cooperation are fundamental to a successful regatta. A regatta schedule is given out at the beginning of each season. More specific information is given out for each regatta as the date approaches. It is our goal to have line-ups set well in advance but due to the challenge of trying to put together the fastest boats possible as well as coordinating up to nine athlete’s schedules, changes may occur in the week leading up to the race. General rule of thinking in the sport of rowing is that you are not 100% sure of your seat until you are shoving away from the launching docks at the regatta.

Regatta responsibilities begin on the specified de-rigging day prior to the crew's departure and do not end until the races are over and all boats are properly rigged and placed back in the boathouse. A practice session is usually used for rigging or de-rigging and loading or unloading the trailer. There may, however, be times when rowers are required to perform these duties outside of practice time. All rowers are responsible to remain at the club until all loading or unloading is complete.

At each regatta rowers are required to check in with their coach upon arrival. Rowers should be at the regatta site at least 2 hours before the start of their first race or at the time specified by a coach. Each rower has a responsibility to assist in the unloading and rigging of all Saugatuck boats prior to racing and the de-rigging and loading of all Saugatuck boats after racing.

Rowers should save time to stretch and warm-up with their teammates prior to their launching time. A coach will usually advise the athletes in doing this but athletes must also understand that coaches have several boats to take care of and may need to take on these responsibilities themselves. Rowers must notify a member of the coaching staff whenever they leave the trailer area (visits to restrooms, concession stands, etc). It is mandatory that rowers inform coaches when they depart the regatta site with parents or relatives.

Dress appropriately for regatta weather conditions. Make sure to check weather forecasts and bring the appropriate apparel. Uniforms are required and can be purchased through the club, at the front desk, but additional warm-up pants, jackets, hats, gloves, sunglasses, t-shirts, socks, shoes, street clothing etc. should also be brought in case of inclement weather. There are no seating options at most venues so portable chairs or blankets are advised. The club has a tent that is usually put up for some protection from the sun and inclement weather. A change of clothing for the trip home after regattas is strongly suggested.

Our Crew Parents often provide drinks and snacks at most regattas (see volunteer sheet). It is important that each rower also bring water and snacks in case they miss out on the opportunity to snack on the provided supplies. Hydrating and maintaining energy levels is imperative for racing success.

The club generally does not provide travel arrangements for local races within three hours driving time. Directions are provided online and through the coach. Carpooling is advised, as parking can often be limited.

www.row2K.com has an excellent calendar on the web site for regatta information and driving directions to the regatta sites.

Racing Divisions: The races have separate divisions: Men's (M), Women's (W), heavyweight (HWT) or open, and lightweight (L WT). Races are then divided up into 8+, 4+, 4x, 2x, and 1x. In a typical regatta you see separate races scheduled for M8+, W8+, M4+, W4+ through to Wlx and MIx. There are often heavyweight and lightweight divisions that would require a lightweight weigh-in before the start of racing. You may also see divisions according to experience (novice, varsity), age (junior and masters) and skill level (senior A, B, Elite, etc.)

Sprint Race (spring and summer racing): The standard racing distance is 2000 meters and usually has six shells racing in designated lanes that may be marked. These races can take anywhere from 5 1/2 to 9 minutes depending on class, weather conditions, water current and condition and experience of the rowers. Other racing distances are 1000 meters for the adults (Masters) and sometimes 1500 meters for juniors (high school).

Starting Procedures for a Sprint Race: Crews are expected to be at the starting position two minutes before the scheduled time of the race. Once the boats are locked on, the judge will supervise the alignment process. When all crews are level, the Starter will then poll the crews by calling their name. When all crews have been polled, the Starter raises a red flag, and says; "Attention!" After a clear pause the starter shall give the start by dropping the red flag quickly and simultaneously saying: "GO".

In windy conditions, the Starter may dispense with polling the crews and use a "quick start". Here, the starter says "Attention!" and if no crew responds, immediately raises the red flag and gives the starting commands. Once the red flag is raised the Starter will still recognize hands in US races. In the US, the procedure of last resort is the 'countdown start.' The Starter dispenses with further polling, and counts down "5-4-3-2-1 Attention! GO!" Once the countdown starts, hands are not recognized, and the crews should use the five-second countdown to point their boats.

Crews can be assessed a warning for a false start, being late to the start, or traffic rules violation. A crew that receives two warnings in the same race is disqualified.

If a crew breaks equipment in the first 100 meters of the race, it should immediately stop rowing and signal to the umpire, who will stop the race. Broken equipment under FISA and USRA rules does not include a crab or jumped slide.

Once the race has begun, the Referee follows in a launch. He/she will instruct a crew only to avoid a foul or safety hazard. If a crew is about to interfere with another crew, the umpire will raise a white flag, call the crew's name, and drop the flag in the direction where the crew should move. If a crew is about to hit another crew the referee will yell “stop” or “obstacle.” If the umpire needs to stop the entire race, he will ring a bell or sound a horn, wave a red flag, and call out "Stop!" if necessary. A crew wishing to protest the race must raise a hand after it crosses the finish line and lodge the protest with the umpire.

Specific rules may vary from race to race. Coaches will be aware of these rules and will inform their crews before launching to race.

Head Races (fall racing): These races, which are generally held in the fall, are about 2.5-3 miles long and the boats are conducted in their respective divisions. Each division starts boats separately at 10-15 second intervals. Headraces are usually conducted on a river with an assortment of bridges and turns that can make passing interesting. Results are determined by which crew covers the course in the least amount of time. There are referees throughout the course and time penalties are given for missed buoys, unsportsmanlike conduct, improper passing or failure to yield. The most notable of the head races in the US is the “Head of the Charles” river in Boston. MA

Basics of Rowing

Equipment Terminology:

Blades: The wide flat section of the oar at the head of the shaft. Term also applies to an entire oar.

Hatchets: (a.k.a. big blades or choppers or cleavers) A design of oar blades introduced by Concept II that are what the name indicates, oar blades that have a bigger surface area than the 'standard' blade and have a hatchet or meat cleaver shape. The hatchets are shorter than the standard blades.

Scull: This term, used interchangeably, refers to one of the oars used in a sculling shell, the shell itself or to the act of rowing a sculling shell.

Foot Stretcher: A bracket attached to the shell into which rower's feet are secured in some sort of shoe.

Rigger: (or outrigger) Term referring to the device that connects the oarlock to the shell, it is bolted to the body of the shell.

Oarlock: (or rowlock) is a V-shaped swivel that holds the oar in place. It's mounted at the end of the rigger and rotates around a metal pin. A gate closes across the top to keep the oar in place.

Button (or collar): A plastic or metal fitting tightened on the oar to keep the oar from slipping through the oarlock.

Pitch: The angle between the blade (when the blade is 'squared') and a line perpendicular to the water's surface.

Slide (or track): The track on which the seat moves in the shell.

Gunwale or gunnels: The top section on the sides of a shell that run along the sides of the section where the rowers are located. The riggers are secured to the gunwale with bolts.

Keel: Technically, the structural member running the length of the boat at the bottom of the hull. Some shells are built without this member so the term then refers to the centerline of the shell.

Rudder: This term refers to the steering device at the stem. The rudder is connected to cables (tiller ropes) that the coxswain uses to steer the shell. Older shells have short wooden handles (knockers) on the tiller ropes. These knockers are used by the coxswain not only to steer the shell, but also to rap out the cadence of the stroke rate on the gunwale.

Skeg: The small fin located along the stern section of the shell that helps to stabilize the shell to hold a true course when rowing. All racing shells have a skeg and it should not be confused with the function of the rudder.

Rigging: The adjustment and alteration of accessories in and on the shell.

Boat slings: Collapsible frames with straps used to temporarily hold a shell

Bow: The forward end of the shell. Also the name of the rower sitting most forward in the shell

Stern: The rear end of the shell.

Port: The left side of the boat when facing the bow

Starboard: The right side of the shell when facing the bow

Coxswain: The person who steers the shell and urges the rowers on, a key position on the team.

The Stroke: Rower sitting nearest the coxswain. Strokes, along with cox, set both cadence and stroke length.

Shells and Team Classifications: The shells (or boats) are of two types and reflect the two forms of rowing--- sweep rowing and sculling. In sweep rowing each rower uses a single oar, in sculling a rower uses two oars. The word shell is used in reference to the boats used because the hull is only about 1/8”to 1/4" thick. These shells are long and racing shells are as narrow as possible while recreational shells can be wider.

Each rower has his/her back to the direction the shell is moving and power is generated using a blended sequence of the rower's legs, back and arms. The rower sits on a sliding seat with wheels on a track. The subtypes of rowing shells are classified according to the number of rowers in the shell.

Sweep Boats: (each rower has one oar - alternating sides) these shells can have a coxswain, a person who steers the shell and urges the rowers on. Included in parenthesis is the symbol used for each subtype.

Coxed Pair: (2+) two sweep rowers with a coxswain.

Coxless Pair: (2-) two sweep rowers without a coxswain.

Coxed Four: (4+) four sweep rowers with a coxswain.

Straight (or Coxless) Four: (4-) four sweep rowers without a coxswain. Steering is usually accomplished via a rudder that is attached to a cable connected to one of the rower's foot stretchers. The coxless pair has a similar type of rudder setup.

Eight: (8+) Eight sweep rowers with a coxswain.

Sculling Boats: (each rower has two oars) in rare occasions do these shells have a cox. Steering is accomplished by manipulating the oar pressure on either side of the shell.

Single: (1X) one rower, or sculler.

Double: (2X) two rowers, or scullers

Quadruple: (4X) four rowers or scullers. Often referred to as a “quad”.

Octuple: (8X) eight rowers or scullers, rarely seen in the US, but used in the UK and some US club (including SRC) for junior rowers

Team classifications: Men: (M) Heavyweight division has no maximum individual weight. Lightweight division has a maximum individual weight of 155 lbs.

Women: (W) Heavyweight division has no maximum individual weight. Lightweight division has a maximum individual weight of 130 lbs.

Rowing Terminology: The start has the rower at 'rest' and legs fully extended with the oar blades immersed in the water perpendicular to the water's surface.

Release: A sharp downward (and away) motion of the hand, which serves to remove the oar blade from the water and start the rowing cycle.

Feathering: The act of turning the oar blade from a position perpendicular to the surface of the water to a position parallel to the water. This is done in conjunction with the release.

Recovery: The rowing cycle from the release up to, and including, when oar blade enters water.

Squaring: A gradual rolling of the oar blade from a position parallel to the water to a position perpendicular to the surface of the water. Accomplished during the recovery portion of the rowing cycle, in preparation for the catch.

Catch: The rowing cycle when the blade enters the water at the end of the recovery, accomplished by an upward motion of the arms only. The blade must be fully squared at the catch.

Drive: Part of the rowing cycle when the rower applies power to the oar. This is a blended sequence of applying power primarily with a leg drive, then the back and finally the arms.

Finish: The last part of the drive before the release, the power is mainly comes from back and arms.

Layback: The backward lean of the rower's body at the end of the finish. Next… the release

Ratio: Ratio of the recovery time to the drive time. Recovery time should always exceed drive time

Rating: Number of strokes per minute (a.k.a. stroke rating)

Set (set of a boat): The definition that comes closest to what rowers mean by the set of a boat is the “form or carriage of the body or of its parts”. In this case the “body” is the shell and the rowers. Circumstances that affect the set of the boat are the rower's posture, hand levels, rigging, timing at the catch and release, and outside conditions such as the wind. It is not unusual for rowers within a shell not to agree on what needs to be done to establish a “good” set.

Check: Any abrupt deceleration of the shell caused by an uncontrolled motion within the shell; an interruption in the forward motion of the shell. The coxswain is most acutely aware of this abrupt deceleration and it has been known to cause whiplash in extreme cases.

Crab: A problem encountered by a rower when his/her oar gets 'stuck' in the water, usually right after the catch or just before the release, caused by improper squaring or feathering. The momentum of the shell can overcome the rower's control of the oar and in extreme cases the rower can actually be ejected from the shell by the oar.

Jumping the slide: A problem encountered when the rowers’ seat becomes derailed from the track during the rowing cycle.

Missing Water: A rower starts the drive before the catch has been completed (or possibly even started). Also referred to as rowing into the catch.

Skying: Carrying the hands too low during the recovery, especially when a rower dips his/her hands prior to the catch (i.e. sort of winding up) resulting in the blade being too high off the water surface.

Washing out: Rowing the oar out of the water, i.e. the blade comes out of the water before the drive is finished.

Rowing Techniques

Power, length and rate: Three factors determine the speed of the boat: • Length: How far the boat travels each stroke • Rate: How many • Power: How fast the boat travels with each stroke and how many strokes have been taken.

If a crew rowed at maximum capacity in all three of these components at the same time, it is doubtful they could row 10 strokes before technique withered and boat speed faded. The number of strokes required to complete 2000 meters is from 200 to 250, equilibrium of power, length and rate must be achieved. Rowing is a power endurance sport, but also requires a high level of skill. Choosing the "right" technique and then teaching it is a skill. There are differing opinions about which method is the best. However, whatever the method preferred, power, length and rate are the basic ingredients.

Rate: Rate is the easiest to achieve. Keeping rate at its optimum in a race is not the main problem. Length and power are the first to deteriorate when the pressure of a race peaks.

Length: The most efficient part of the stroke is when the blade is passing at 90 degrees to the boat. When the blade is at this angle its force propels the boat wholly in the correct direction.

Power: Maximal power is achieved by appropriately sequencing the contributing muscles from strongest to weakest • Legs First…the quadriceps and glutes • Then the back (the lower back) • Then the shoulder and arms…the lattissimus dorsi, trapezius, rhomboids, and biceps.

The Stroke: The boat is only as fast as the blades drive it. The power transferred through the blade to the boat is only as much as the legs supply. A good technique is based on the work of the legs to create most of the total power.

The Catch: "Find the post in the water". The faster the blade enters the water the more positive the grip, the longer the stroke and the faster the boat. The important points are: 1. Hands guide the blade into the water. 2. Legs apply the power 3. Trunk and arms link legs to blade

Middle of the Stroke: “the most efficient part”, with all muscles working through their middle range and the blade at its most efficient

The Finish: “send the boat away”, retain pressure on the blade through to the finish with leverage from your trunk and keeping arms working with your body

Rhythm: the contrast between the slow and fast components of a good rowing stroke. Done well, a good stroke motion appears smooth, fluid and unhurried so the contrast between slow and fast motions becomes almost imperceptible.

The Recovery: "Let the boat run, rest, and prepare for the next stroke" Hands, Body, Slide, Move the hands down and away over the knees. Pivot the body forward onto the feet. Move the seat away from the backstops. Move forward, rest the body and let the boat run underneath you.

Prepare for the Stroke: To achieve optimum position for the application of power and good forward length. Note the following points.

• Head High: encourages good posture for body and spine • Chest against thighs: Rotation should be centered on the hip joint, not upper or lower back. • Shins vertical: strong position for the quadriceps • Relaxed but alert: poised like a cat ready to spring

The Hand Positions: Sculling: The oar handles should be held in the fingers, not the palms. The hands should be at the tips of the oars to maximize inboard leverage, with the thumbs pressed against the handle nub to generate sufficient outward pressure against the oarlock. As Frank Cunningham said, "The handles should be grasped like one was holding a small bird: ‘Firmly enough to hold on, but not so hard as to kill it."

Sweep: Hold the oar with the hands 4”~ 6” apart. Turn the blade with the inside hand and apply power with the outside hand.

Relaxation: Contract only those muscles needed to perform a specific function. Relaxation is achieved when tension in hands arms and shoulders is alleviated.

Blade work: The importance of blade work must be appreciated. Only blades move the boat. A Good blade is described as: A long stroke in the water. An effective use of power. A blade that does not interfere with the run of the boat

Rowing Styles: Rowing styles differ by where the emphasis is placed: on the catch, the finish or the rhythm. Body positions and movements will be influenced by the rowing style. The preferred rowing style at SRC is with the emphasis on the rhythm with the stroke divided into two phases, the stroke, or power phase, and the recovery, or resting phase.

The Biomechanics of Rowing

Key Components: There are four key components to the basic rowing stroke: the catch, the drive, the finish, and the recovery. The catch begins by grasping the handle ~evenly with both hands, with the seat slid forward so the knees are tucked into the chest and directly in line with the heel region of the foot. The arms are stretched out in front and the body is leaning slightly forward from the hips. To begin the drive, press firmly against the foot stretchers until the legs are almost fully extended, but not locked. Let the arms "go for the ride" as you slowly pull them toward the abdomen with the torso at a 90-degree angle with the monorail. In the finish, the arms are pulled all the way into the abdomen with the legs fully extended and your torso leaning back slightly beyond 90 degrees. For the recovery, extend the arms, bend your legs, and lean forward from the hips. As you do this, slide forward to start the next catch. The arms must pass over the knees before the knees bend. All four phases should be executed in a smooth, continuous, and fluid manner.

Biomechanics: The basic rowing action is a coordinated muscle action that requires application of force in a repetitive, maximal, and smooth manner. Every large muscle group will contribute to this action. The rowing action has been divided into the following sequence: The catch The drive - leg emphasis, body swing emphasis, arm pull through emphasis The finish The recovery

The Catch: The muscles of the back are relaxed to allow for trunk flexion, which is provided by the abdominal muscles. The thigh muscles rotate which allows the body to flex to obtain maximum reach. The hamstrings are contracting while the knees are in flexion. The quadriceps are elongated and stretched. Elbows are extended. The flexor muscles of the fingers and thumb accomplish the grip on the handle.

The Drive: Leg Emphasis: The initial portion of the drive demands maximal power from the legs. The quadricepses extend the knee, and the feet are plantar flexed by the soleus and gastrocnemius muscles. A number of stabilizing muscles aid in supporting the lower back. All the muscles of the shoulder are contracting.

Body Swing Emphasis: As the knees are finishing their extension, the hip is also extending by the contraction of the gluteus and hamstring muscles. Back extension is also occurring, and in the upper body, elbow flexion is occurring.

Arm Pull Through: The knees are maximally extended, and the ankles are plantar flexed. In addition, hip and back extension is being completed. The upper body musculature is contracting with high force to finish the drive.

The Finish: The knees and ankles remain constant as the hips complete a full extension. The back extensors are continually contracting, and the upper arms are internally rotated. The triceps are extending the elbows slightly.

The Finish

The Recovery: The arms are pushed forward and away from the body by the triceps until the elbows reach full extension and the upper arms rise slightly as they pass over the extended knees. The abdominals flex the torso, and once the hands have cleared the extended knees, the slide begins its forward motion through ankle dorsiflexion and hip and knee flexion.

Saugatuck Rowing Club General Information

Contact Information: Saugatuck Rowing Club 521 Riverside Avenue Westport, CT 06880 Phone: 203-221-7475 Fax: 203-221-1593

The Saugatuck Rowing Club operates on a seasonal schedule. The boathouse and fitness center hours:

Spring/Summer (April 1st ~ Nov. 1st) Fall/Winter (Nov.2nd ~ May 31st) Mon. ~ Fri. 5:15 am to 9:00 pm Mon. ~ Fri. 5:15 am to 9:00 pm Saturday ~ 6:00 am to 7:00 pm Saturday ~ 7:00 am to 6:00 pm Sunday ~ 7:00 am to 6:00 pm Sunday ~ 7:00 am to 6:00 pm

Directions: SRC is located directly off Interstate 95 with easy access to the Westport train station. The Club is nestled along the bank of the Saugatuck River, offering excellent views of the water.

From 1-95 South: Take Exit 17. Left off ramp. Next light make a sharp right. The boathouse is on the left approximately 200 yards from the light.

From 1-95 North: Take Exit 17. Straight off ramp continue for approximately 1/4 mile to the T -junction. Turn left and proceed through two lights. Boathouse is 50 yards on the right.

From Merritt Parkway South: Take Exit 41. Right off ramp onto Rt.33. Proceed on Rt. 33 to the fourth light. Left at fork onto Riverside Avenue. The boathouse is approximately 200 yards on the left.

From Merritt Parkway North: Take Exit 41. Left off ramp onto Rt. 33, continue with Merritt South dir.

By Train: Saugatuck Rowing Club is a short walk from the Westport station on the New Haven line.

Facility Rules and Regulations: • Lockers are for adult members use only. Juniors' gear may be left in the outside lockers during practice. • Proper clothing must be worn at all times. Rowers will not be permitted to work out without a shirt • Please pick your son or daughter up in the parking lot to the left of the boathouse. Parking in front of the building is prohibited due to fire department regulations. • Locker rooms are to be used for changing and restroom purposes only. • Lost & Found is located in the boiler room. Items unclaimed after 2 weeks will be donated. • Garbage cans are provided by the club, please use them! • Help maintain the ERG machines by wiping off the slide and returning the handle to the rest position • Boats must be set on slings and washed thoroughly before storing after use. Washing includes hull, riggers, seats and slide. • Report boat damages to your coach immediately they will instruct you on how to fill out a damage report.