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LEARN TO ROW B . C Next page Contents Foreword 04 Boat types 06 Rowing using other kinds of boats 085 Checking the boat 10 5 Getting in and out 16 5 Holding the blades 24 Boat adjustments 26 Special thanks go to the following people and organisations for their contribution and support: Blade adjustments 30 Sallie Malt For the development of the content, use of her photos Coxing 34 and overall involvement in this project. Commands 36 Simon Goodey For the development of the para rowing content. Safety 38 Rosie Mayglothling For her guidance as chair of the FISA competitive Hazards on the water 40 commission and her expertise in coaching education. Capsize drill 42 Axel Müller For assisting with photo sessions and his technical advice. Rowing when it’s hot...and when it’s cold 48 Image Credits Detlev Seyb, Igor Meijer, Joel Rogers, Mason D. Cox, Using the ergometer 52 British Rowing, Nicholas Lambiel, Peter Spurrier, Sallie Malt. Warming up and warming down 54 Daniela Gomes da Costa and Yihuan Chang Technique 58 For editing the content and making this book possible as part of the FISA coaching and development programme. Sitting pretty 64 Rowers of Dart Totnes ARC For the use of their images and their cooperation. Skills and drills 66 Thomas and Trotman Design Session plans 72 For designing this book to make it user-friendly. What does it mean? 94 2nd Edition, 2020 2 . 3 Previous page Contents Next page Foreword The World Rowing Federation, FISA, is pleased Objectives Last but not least, the booklet is part of to offer a new programme to promote rowing a set programme that can be packaged worldwide. and delivered through the training of This booklet is for you, trainers, by FISA experts, across all the teacher of beginners. This booklet gives basic information about the continents and will be available on the sport of rowing and includes some suggestions The aim of Learn to Row is to get World Rowing website for beginner training activities. Added together rowers on the water as soon as www.worldrowing.com the sessions cover all that the new rower needs to possible. They will learn about safety, make a start in the sport and it will also help new We would like your feedback about both on and off the water, be able rowing coaches/teachers to develop their skills. this project. Whether or not you liked to identify boats and equipment, The sessions are aimed at all age groups: children, using the booklet and how it could be know what clothing to wear and teenagers and beginner adults. These learners can improved or added to. Please tell us at most importantly learn good come from schools or universities or sports clubs. [email protected] rowing technique. Rowing confers huge benefits on its participants Once your rowers have the basic skills in terms of health, education and social interaction. they can choose what to do next. This The sport provides a very special environment might be more serious rowing or to take and some excellent role models. Rowing also on a bigger role at their club. They may promotes the Olympic ideals of respect, excellence choose to become teachers themselves and friendship. We have aimed to adhere to World or join the administrative team or even Rowing’s philosophies of universality, equality and help publicise and promote your club to sustainability. We want the users of these materials a wider audience. to take ownership of the learning programme to build a strong base for the sport in their community. 4 . 5 Previous page Contents Next page Boat types Racing boats come in all shapes The 8+ and 4+ boats carry a However, there are many other and sizes. Below you will find the coxswain (hence the ‘+’ in the boat types of rowing boats. Here are various boats used in disciplines category) to coach and steer a boat. some examples: of the World Championships and In general, the 8+ is the fastest boat, the Olympic Games. because it has the most rowers. Seats in a boat may be rigged for oars on one side or on both sides. Athletes with only one oar are ‘sweep’ rowers. Athletes with two oars are called ‘scullers’. Coastal rowing with the sliding seats A Saint Ayles Skiff, a fixed seat boat The Celtic longboat, a fixed seat boat Cornish pilot gig 1x 2x 2- 4- 4x 8+ 4+ Ocean rowing boat 6 . 7 Previous page Contents Next page Rowing using other kinds of boats There are many other sorts of rowing with each using specific boats and equipment. Below you will find a short description of other rowing disciplines. Coastal rowing Indoor rowing Para rowing Tour rowing Coastal rowing is the extreme version, Indoor Rowing is also known as Para rowing is rowing or sculling open Tour rowing is rowing over long the adventure side of rowing. It involves ergometer rowing after the name of to both male and female rowers with distances. The tour can be divided rowing along a sea coast and out into the equipment which is used. The ‘erg’ a disability. Para rowers participate at into several stages which are done the sea. It can be found in all corners has been widely used in training and some of the World Rowing Cups and over the course of several days or a of the world including the Maldives preparing athletes for many years. the World Rowing Championships each one day regatta which passes several and many parts of Africa. Rowing on Recently indoor rowing has grown from year. Rowing has been included in the checkpoints along the way towards rough water means that coastal rowing off-the-water training for the serious Paralympic Games since 2008. the finish. The regatta Tour de Lac is quite different from the flat-water rower to a sport in its own right. Léman is an example of a one day With a new event added in 2013, para Olympic style of going in a straight regatta where various boats row the rowing is currently divided into nine boat line. Coastal rowing is easier to learn The ergometer has become the distance of 160km around Lake classes: PR3 Mix4+ (PR3 mixed coxed than flat-water rowing, due partly to standard tool for judging a rower’s Geneva in Switzerland. four), PR3 Mix2x (PR3 mixed double the stability and robustness of coastal speed over 2000 metres. It has become sculls), PR3M2- (PR3 men's pair) and rowing equipment. The standard boats a fixture in boathouses and fitness PR3W2- (PR3 women's pair), PR2M1x are singles (or solo), doubles and coxed centres around the world and is also (PR2 men's single sculls), PR2W1x quadruple sculls (4x). Good coastal widely used by athletes of other sports (PR2 women's single sculls), PR2 rowing crews must be aware of tides for cross training. Mix2x (PR2 mixed double sculls), PR1 and currents, learn about the course's Nearly every rowing nation now holds W1x (PR1 women's single sculls), and topography and know how to cope with national indoor rowing competitions. PR1 M1x (PR1 men's single sculls). maritime traffic and bad weather. The longest running and best known The PR3 and PR2 are mixed gender is the C.R.A.S.H.B’s, held every year boats. Races are held over 2000 metres www.worldrowing.com/coastal in February in Boston, USA. It is for all five events. unofficially known as the World Indoor Rowing Championships. www.worldrowing.com/para-rowing www.worldrowing.com/indoor 8 . 9 Previous page Contents Next page Checking the boat For safety reasons, rowers should always check these things before their outings: The hull, to ensure that there is no damage. Hatch covers, they should be in place and water tight. Bow ball is intact and secure, otherwise it won’t do its job. fig 01 Blades, the collars, sleeves and handles are all secure. fig 02 03 The riggers are attached to the boat tightly. 01 Bow ball Watch the video "Checking the boat" 02 03 Handle Sleeves, handles 10 . 11 Previous page Contents Next page Checking the boat Pins swivels and gates, are all If you are using a safety launch it secure. fig 04 should have a paddle, kill cord, bailer, throw line, sharp knife, a megaphone Seat, must be on the right way round and a first aid kit aboard. and running freely. fig 05 And what if your boat is damaged? Foot stretcher, should be secure and 04 05 should have heel restraints. fig 06 Minor holes and scrapes should be covered with a strip of plastic tape to Rudder, if there is one, must be prevent water getting into the fabric working and not damaged. of the boat. Fin, intact and secure. fig 07 If you are unsure, don’t use it until it has been mended. Keep a small collection of nuts and bolts and fixers with you, these kind of things are the most frequent losses from boats and quickest to replace if you have a collection of replacements. 06 07 12 . 13 Previous page Contents Next page Checking the boat You will also need some tools: the basics are a 10mm and a 13mm spanner, a tape measure, a set of pliers, a flat-headed and a cross-headed screwdriver. As you progress you will want to add some specialist tools, a pitch gauge and a height stick. 14 . 15 Previous page Contents Next page Getting in and out 16 . 17 Previous page Contents Next page Getting in and out Teach your rowers to get in safely.
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