2 0 2 1 FP Crew Coaching Staff

Head Coach Varsity Women Marta Metzler

Head Coach Varsity Men Bob Rodriguez

Gretchen Thompson Mary Pat Mabeus Assistant Courtney Manne Kerri Golden Coaches

2 State of the Team

• Anticipated team size: roughly 50 rowers • Fall condition: 25 rowers participating • Majority of coaches returning • Always looking for volunteers

3 2019 Virginia State Championship

2019 Virginia State Champions (Men’s 1st 4)

3 Boats Competed at National Championships 2019 Virginia State Bronze Medalists st Men’s 1 4 (Women’s 1st Quad) Women’s 1st Quad Men’s LtWt 4

4 Coaches

• What We Do • How We Do It • What Does Your Child Get from Crew • What Do Parents Get from Crew • And Other Good Stuff

5 What boats do we race?

6 What’s required of rowers?

• Show up on time for practice • Get up early on Regatta Saturdays • Listen to your coach • Work as a team • Be willing to help out in any way possible • Always try your best

7 Oxford Rowing Facility

8 Directions To Oxford Boathouse (Lake Ridge Golf & Marina)

• From Northern Virginia area, take I-95 South to Exit 160 (Rt.123 North). • Turn left at second traffic light onto Old Bridge Rd. • Go 5 miles and take a right onto Hedges Run Road, then a left onto Mill Rd, to the Lake Ridge Park/Golf Course Entrance. • The Boathouse is located at the very end of the road at bottom of the hill. Rowers are required to park in the upper lots.

9 Crew Tryouts

TENTATIVELY SET FOR THE WEEK OF APRIL 6th at FPHS – LOCATION TBD 2:30P-5:00P MANDATORY ATTENDANCE FOR ALL INTERESTED IN SPRING CREW  SAFETY VIDEO SIGNOFF  IMPACT TESTING  TRYOUTS BEGIN WEDNESDAY AND THURSDAY – 3PM TO 4:30PM TRYOUTS & MAKEUPS FRIDAY – 3PM TO 4:30PM TEAM SELECTION

First Day of Practice is Monday, April 12: 3pm to 6pm

10 Crew Tryouts

YOU MUST HAVE COMPLETED THE FOLLOWING IN ORDER TO TRYOUT FOR CREW – NO EXCEPTIONS:  CURRENT VHSL PHYSICAL (revised February 2017)  CURRENT ON-LINE CONCUSSION TRAINING MIDDLE SCHOOL FACE TO FACE CONCUSSION TRAINING WILL NOT BE ACCEPTED (PWCPS POLICY) • ON-LINE ACCOUNT ______COME DRESSED TO WORKOUT OUTSIDE. IN LAYERS FOR COOL WEATHER. BRING SUITABLE RUNNING / ATHLETIC . BRING PLENTY OF WATER AND STAY HYDRATED. STUDENTS NOT PROPERLY DRESSED FOR ATHLETIC ACTIVITIES WILL NOT BE PERMITTED TO PARTICIPATE IN TRYOUTS.

TRYOUTS ARE CLOSED PRACTICES – ONLY STUDENTS PERMITTED TO ATTEND

11 Tryout Criteria

Boys Returning: New Rowers Body Weight - 260 pounds max 1 mile run – 10:00 min Boys Novice: 10 regular pushups (on toes with 90 degree elbow bend) Body Weight - 260 pounds max Situps /1 min – 45 1 mile run – 12:00 min Squats/2 min – 80 Situps /1 min – 35 Plank Time – 2 min Squats/2 min – 60

Girls Returning: Girls Novice: Body Weight - 260 pounds max Body Weight - 260 pounds max 1 mile run – 11:00 min 1 mile run – 13:00 min 10 pushups on knees, chest to floor. Situps/1min – 25 Situps/1min – 35 Squats/2min – 50 Squats/2min – 60 Varsity coxswains – Shall participate in tryout requirements and Plank Time – 1:30 may be utilized as rowers at the coach’s discretion. In addition to the above standards, Coach's discretion along with attitude, work ethic and coachability will all factor into the Coach's decisions. (rev 1/2021) for 2021 only! TRYOUTS ARE CLOSED PRACTICES – ONLY STUDENTS PERMITTED TO ATTEND DUE TO PWCS EQUIPMENT RESTRICTIONS – ERGS WILL NOT BE USED FOR TRYOUTS 12 What to Bring to Practice

• Prepare for cold and wet weather – especially in early Spring • Dress in Layers • Moisture Wicking / Heat Retaining fabrics • Water repellant gear – We practice in the rain. We don’t row if there is thunder or lightening. • Change of clothes – especially if it is raining during practice • Water Bottle – large size. We are miles from our boathouse during practices. • Shoes that can get wet, dirty, easy to put on and off. • Running Shoes – for warm ups. • Tight fitting spandex pants / – so they don’t get stuck in the tracks of the seats. • Sunscreen / bug spray – especially as it gets warmer. • Good nutritious snack for after practice – we burn 1500 to 2000 calories a practice.

13 Practices

• Tryouts begin on or about April 5th at FPHS • Practices begin on water April 12th at Oxford Boat House. • Practices run 3-6pm (subject to change) • Parents will need to drop off by 2:45 and pick up at 6pm • Please don’t drive down to boathouse to pick-up or drop off rowers • Please don’t park in rower drop off lane • We practice over Spring Break

14 Crew and Spiritwear

• Required Items • Uni • Registration T- • Henley Shirt (in process) • Optional Items • Splash • / Visor • Sweat Pants / Sweat Shirt • Spiritwear Items

15 Spring Crew Sign-up Day

• TBD in March 2021. Will be on line and in person. • All rowers/coxswains and at least one parent/guardian MUST come to this Sign-up Day to complete your registration. • Please bring your calendar as you will also need to sign up for adult volunteer positions.

16 Physicals

• Physical Examination Form: All participants are required to have completed Physical Examination Form (MUST be “Revised February 2017” version) to be completed by qualified medical personnel. No exceptions. • The form is located on the www.fpcrew.org website. • Download, have it filled out with required signatures, and retain a copy for your records. • Already on file for Fall Conditioning participants

17 New U.S. Rowing Lightweight Policy

• New Requirement • Lightweight declaration window - February 3, 2020 - March 9, 2020 • Males – up to 150 lbs. Females up to 130 lbs • Submit the original versions of the USRowing Junior Lightweight NOClearance LIGHTWEIGHT Form (Version 5) to coaching staff. Coaching staff will send all forms to the USRowing main office postmarked no later than March 15, 2020. • The form requires medical examination and signature by a physician validating that the athlete meets the criteria. ROWING• The athlete and the legal guardian/parent FOR are required 2021 to sign the form authorizing participation in lightweight events, which will include relevant information related to weight management in adolescents, and the release to allow for the information to be provided to USRowing and affiliated associations (e.g. relevant regattas) and will need to be submitted with the USRowing Junior Lightweight Clearance Form to the USRowing main office postmarked no later than March 15, 2020.

18 Regattas

• Regattas start approximately 9 am and usually run through 3 or 4 pm • Rowers report time to our boat house will be as early as 6 am (Coach Metzler will announce) – This year may be staggered arrivals. • PW Teams will likely operate out of Oxford House • Races may be in blocks of 200. Three groups racing at different times during the day. • No Lightweight Racing in 2021. • Teams may alternate racing weekends. • Novices last year can race as novices in 2021. • All regatta’s on Occoquan at Sandy Run Regional park. No away regattas in 2021. 19 Regattas

Proposed 2021 VASRA Regatta Schedule Date Times (Coaches - Start) Regatta Location 5/1/2021 6:30 am - 8:00 am Polar Bear Regatta Occoquan 5/8/2021 6:30 am - 8:00 am Regional Park Regatta Occoquan 5/15/2021 6:30 am - 8:00 am Walter Mess Regatta Occoquan 5/22/2021 6:30 am - 8:00 am Darrell Winslow Regatta Occoquan 5/29/2021 6:30 am - 8:00 am Ted Phoenix Regatta Occoquan 6/5/2021 6:30 am - 8:00 am Al Urquia Regatta Occoquan 6/5/2021 6:30 am - 8:00 am Charlie Butt Regatta Potomac

6/12/2021 6:30 am - 8:00 am VASRA Regatta Occoquan

6/19/2021 6:30 am - 8:00 am Virginia Scholastic Rowing Championships- Day 1 Occoquan

6/26/2021 6:30 am - 8:00 am Virginia Scholastic Rowing Championships- Day 2 Occoquan

20 What to Bring to Regattas?

• Rowers – Rower’s Bag (under armor, sweats, DUEsleeping TO bag, pillow, OCCUPANCY homework, etc) • Parents – Folding Chair RESTRICTIONS– Warm (Layers—especially early– inNO the season) – Binoculars SPECTATORS– Cow Bell! IN 2021 – Sunscreen – Comfortable Shoes

21 Breakfast on Regatta Saturdays

Since rowers report to the boathouse very early each Saturday morning, breakfast is provided at DECISIONthe river for PENDING the rowers BASED ON RACING FORMAT The breakfast coordinator provides ‘coach approved’ breakfast items.

22 Where to go?

23 The Race Course

24 Away Regattas

• Matthews (May 2) – Still coordinating; team split between VASRA Day 1 and Matthews –DUESame dayTO event; PWCS 4:00 a.m. – 6:00 p.m. TRAVEL • Stotesbury (May 14-16) & SRAA NationalsRESTRICTIONS (May 21 – 23) – Additional charge for those invited THEREto attend WILL BE NO – For Stotes, Leave on Thurs, morning on AWAYcharter bus OR and return Sat evening –OVERNIGHTFor Nationals, leave TRAVEL on Thurs in Parents vehicles and return Saturday IN 2021

25 End of Year Banquet / Dinner

• PENDING

26 FPHS Crew Board of Directors

President Heather Graham Vice President – Registration Lisa Rivera Vice President – Fundraising Dan Hudson Treasurer Michelle Greene Secretary Vacant Director of Maintenance Ray Sutton Director of Operations Jeff Graham

27 FP Crew Key Volunteers

Volunteer Coordinator Janelle Hatton Launch Driver Coordinator Dale Casey Tag Day Coordinator VACANT Rent-a-Rower Coordinator VACANT Breakfast Coordinator VACANT Away Regatta Coordinator VACANT /Spirit Wear Coordinator VACANT Carpool Coordinator VACANT *Banquet/Party Coordinator Vacant *OLOC Representatives Ron Stouffer

28 What’s required of parents?

• Volunteer (mandatory) for at least (2) regattas & flex/backup for (1) regatta – VASRA volunteers needed for each regatta – Team set up and tear down for each regatta • Make sure your rower has transportation to and from the Lake Ridge Boathouse – Carpooling is a great option

29 Volunteering for a Board or Key Volunteer Position

• Crew team can only exist through strong parent participation – No monetary support from school – Program only runs through parent involvement • Volunteering for crew teaches your children great life lessons--great way to give back to the team • Not asking for a lot of time—approximately (1) night a month • Volunteers for Board and Key Volunteer positions get a discount on their rower/coxswain's dues

30 Event Volunteering Opportunities

Home Regattas Support (2) Special Events • Regatta Team Positions • Boathouse maintenance – Launch Boat Drivers – Set Up/Tear Down Coordinators • Regatta VASRA Positions – Launch Boat Driver Other – Vending • OLOC Positions • VASRA Work Days • Regatta referees – Course installation / clean up

31 Regatta Volunteer Positions Launch Boat Driver

Regattas can't take place without launch boat drivers! • What do you do? – Transport all necessary equipment from boathouse to Sandy Run Point – Safety escort – Volunteer movement – Referee driving – Race course cleanup • What do you need? – No prior boat driving experience required; we can train anyone to be comfortable driving our boats – When you're ready to drive officials (our most advanced jobs), you can have the best spectator view available of your rower – Any day on the water is better than a day on land! – Sign up at Registration and we will contact you for training

32 How do I sign up to help at a Regatta?

• www.signupgenius.com • Select the search feature then Search for a Signup – Enter the email address [email protected]. – There are no active signups currently • It will find all of the signup lists for this year. • Additional details will be emailed out later this month.

33 Referee Volunteers

• Rowing around our area is in desperate need of Referees • Referees are crucial in assuring the safety of our rowers—that is their main role • Many older referees have retired recently • VASRA looking for parents and siblings over 18 interested in becoming a referee • Takes about a year to get certified—you train with an experienced referee in all positions • Can select which events you want to referee for • Has the best seat on the water to your son or daughter row • VASRA has a referee clinics where you can go a see if you are interested in performing this critical role

34 Work Days

• Team Work Days – Preparing teams equipment for the season – Storing equipment at season completion

• VASRA Work Days – Preparing the race course Work Days will be announced via email and on Signup Genius

35 TAG Day

• Set for Saturday, Mar 7th • BiggestTAG fundraiser DAY ALTERNATIVE for team IS • MandatoryIN DISCUSSION for rowers DUE TO • ParentsCOVID drive 4RESTRICTIONS rower teams to neighborhoods • Team (2 Varsity/2 Novice rowers) • Meet at FPHS • Further details will be distributed in February

36 Other Crew Fundraisers

Savers Used Clothing/Items Drive Restaurant Nights Fall Regatta Support

37 Where Can I Get More Info?

• Our Website: www.fpcrew.org – Comprehensive team schedule – Board, Coaches, Team Student Reps, and Key Volunteer POCs – Forms and Documents (Must read FP Crew Handbook) – Volunteer Job Descriptions – Calendar • Email Announcements • Twitter • Parents: Talk to experienced crew parents (we’re friendly!) • Rowers/Coxswains: Talk to experienced team members

38 Registration

• VERY detailed instructions available under “Spring Season” tab on www.fpcrew.org • Online registration will be open soon. • Please read the instructions through completely before starting your online registration • Uniform and Spirit Wear ordering instructions will be emailed out separately. • You MUST come to Spring Crew Sign-up Day to complete your registration. – Bring your calendars to sign up for volunteer positions

39 Cost

• $600 registration fee per rower for the spring season if you pay by credit card/PayPal (an additional fee of $18 will be applied for PayPal). Payment by check option also available. – The dues portion can be broken down into 3 payments – Write all checks on Sign-up day. 2nd check will be deposited April 1; 3rd check on May 1 • Uniform for regattas – uni (approx. $70), Black Shorts and long sleeve white shirt • Why does the cost seem so high? – Equipment: boats cost between $20K-$50K – Insurance – Maintenance • Need to maintain boats, launches, launch engines • Replacement seats, shoes, oars can cost over $400 – Annual fees for boat house use, rack rental, dock usage – Regatta entry fees – Competitive Soccer Leagues can cost between $500-$1,500 per Year and Swimming teams between $500-$600 per session

40 Reducing the Costs

• Each rower can reduce dues by participating in team fundraisers held year-round • Parents can reduce dues by serving on the crew board or in a key volunteer position • OBC Scholarship Dues can reduced up to • Multiple Rower Discount $200 by participation in certain • Three payments combinations of fundraisers and service as a board mbr or key volunteer.

41 Questions?

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