Oakland Catholic Crew Handbook School Year 2019-2020

Table of Contents Introduction 2

Mission, Values and Motto 2

THE SEASON 3

THE BOATHOUSE 3

RACING SCHEDULE 4

FEES 4

THE PAPERWORK 5

CREW GEAR 5

Regatta Info 6

Oakland Catholic Crew Traditions 7

Student Athlete Leadership 7

Oakland Catholic Crew Awards 7

Oakland Catholic Crew Varsity Letters 8

Expectations 8

THE COMMITTED PARENT 9

Contacts 10

Glossary of Rowing Terms 11 ​ Safety 14

1 Introduction Dipping an oar into the water on the first stroke of a Fall or Spring afternoon is always a ​ ​ ​ memorable moment. Crew, or rowing, is a sport in which team members row boats that hold 8, ​ 4, 2 or one rower(s), in races against time or other boats. Crew is an activity that requires both physical and mental strength and stamina, putting participants in peak condition. Oakland ​ ​ ​ ​ ​ ​ ​ ​ Catholic High School offers Crew as a club, or "non-WPIAL" sport at the Varsity and Novice ​ ​ ​ ​ ​ ​ ​ levels. Oakland Catholic Crew focuses on boats with 8 or 4 rowers. There is also another ​ ​ ​ individual, a coxswain, who sits in the stern (back of the boat), steers the boat, and motivates the rowers.

The program begins in the Fall with instruction and head races, and continues in the Winter ​ with conditioning that will prepare athletes for the demands of Spring competition with a series ​ ​ ​ ​ ​ ​ ​ ​ ​ of regattas that culminate in the Midwest Junior Rowing Championship and, if we qualify, the ​ ​ ​ ​ ​ ​ ​ ​ SRAA National Championships Regatta. Weekday and Saturday practices on the beautiful ​ ​ ​ ​ ​ ​ ​ Allegheny River train rowers for exciting weekend races on waterways throughout the region. ​ ​ ​ ​ ​ ​

The active involvement of the parents of our Crew members is critical to the success of the program. We encourage all parents to be involved in some way.

Mission, Values, and Motto The Oakland Catholic Crew program is dedicated to helping young women achieve excellence in rowing by training them to develop physical and mental Strength, requiring that they always ​ ​ show Respect for others, and teaching them that Teamwork is the ultimate path to success. ​ ​ ​ ​ The mission of the program is to provide a safe, yet physically and mentally challenging environment where Oakland Catholic student athletes can learn and compete in the sport of rowing at a championship level, and thereby realize: ● The rewards of hard work and determined preparation⎯There are no shortcuts to ​ ​ success in Crew. Talent alone does not naturally win out. The most physically fit, best coordinated, most disciplined, and mentally toughest Crews are the ones who experience the satisfaction of seeing their hard work rewarded. Crew members spend long hours conditioning and practicing over many months to prepare for races that last minutes. Crew is 95% preparation and 5% competing in regattas. ● The value of total commitment to the Crew⎯Rowing in an eight or four is the ultimate ​ ​ team experience. Each and every rower needs to exert maximum effort while doing so in complete synchronicity with others in the boat. Rowers must care about each other, have faith and trust in one another, and subjugate their individual success, recognition, and glory to that of the Crew. ● How to compete in a forthright fashion⎯ Learning to compete with teammates while ​ genuinely encouraging, supporting, and appreciating their achievements, even at the cost of one's own individual position, is a highly valuable life-skill well-learned through a student athlete's participation in Crew. ● How to push beyond artificial limits⎯ Crew provides student athletes the opportunity ​ to learn that they are capable of digging deeper, pushing beyond what their mind may

2 be telling them is not possible, and accomplishing far more than what one might expect to accomplish.

STRENGTH, RESPECT, TEAMWORK ​ ​ ​ ​ ​ ​ ​ THE SEASON Crew extends through the entire school year. Most students commit to the Fall and Spring racing seasons, and the majority participate in Winter conditioning. A few substitute another sport in the Winter, and some row in only one season, the Fall or Spring.

Fall Season The Fall racing season is composed mostly of training and conditioning in preparation for 2 or 3 head races. Head races are timed races in which boats start one-at-a-time down a race course (about three miles long) about 10 seconds apart. In the Fall, OC Crew has typically attended the Head of the Ohio, our local race on the Allegheny River, and the Blake Haxton Invitational (near Columbus, OH). We may also participate in some sprint racing with other local high school teams. Our Fall season ends with the Central Catholic Biathlon (indoor ergometer racing and a 6-mile run) in early December.

Winter Training Over the Winter, the team works on strength and conditioning to build endurance and prepare for the Spring racing season. The indoor season consists of training and competing on indoor rowing machines (ergometers or ergs), running, and lifting weights. The team will participate at several indoor racing events during the Winter season. In the past, OC Crew has participated at the Three Rivers Rowing Association’s Pittsburgh Indoor Sprints and North Allegheny High School’s Indoor Rowing Championship.

Spring Season Spring is the busiest season for high school rowing, with several out-of-town sprint races. In sprint races, the boats take off side-by-side in a race to the finish line. These races are typically 1,500 meters long and take 5 to 7 minutes to complete. In past years, Spring practice on the water has started in March (weather-dependent). The season builds in anticipation of the Midwest Scholastic Championships in mid-May. Finishing in the top three or four in a Midwest final qualifies a boat for national competition. Plan for practice to end in early June.

THE BOATHOUSE The team trains at the Millvale facility of Three Rivers Rowing Association on the quiet channel beside Herr’s Island. Located in Millvale’s Riverfront Park under the 40th Street Bridge [90 River ​ Front Drive, 15209], the Millvale Boat house is actually two buildings, one for storing boats and the other for training. The training center has two indoor rowing tanks that allow 16 people to simulate rowing. OC Crew members are only permitted to be at or in the boathouse as a part ​

3 of a coached practice, and an OC coach must always be present at each practice. The ​ boathouse is shared by many teams, and appropriate security measures should be observed.

Please drop off/pick up your daughter in the parking area in front of the red, white and blue building. While the coaches do their best to end practices on time, it is a good idea to bring a good book with you while you wait for practice to end!

RACING SCHEDULE (subject to change) 10/5/19: Head of the Ohio 10/26/19: Blake Haxton Fall Invitational (Columbus) 10/27/19: Speakmon Regatta (Columbus) 12/2019: Central Catholic Biathlon 1/2020: Pittsburgh Indoor Sprints 2/2020: North Allegheny Indoor Rowing Championship 4/12/2020: Dillon Lake Scholastic Sprints 5/9-10/2020: Midwest Scholastic Rowing Association Championships

While practice dates and times will vary with the season, expect to practice 4-5 days each week.

FEES Without a doubt, running a rowing program is expensive! Most of the cost is attributed to equipment and maintenance. A new, 8-person boat costs between $28,000 and $40,000; oars run $375 each; and ergometers cost more than $900 each. Launches and motors are also expensive. The team must also pay fees for boat storage and regattas, insurance, and general operating expenses. These are some of the items that are covered by dues payments: ● Insurance for our boats and equipment ● Storage fees for our boats ● Membership fees to US Rowing, Midwest Scholastic Rowing Association, Three Rivers Rowing Association ● Race Costs: regatta registration fees, travel, hotel, food, truck rental, and fuel ● Equipment purchase and maintenance

Crew is a club sport at Oakland Catholic, and due to the significant expense of maintaining the equipment, travel, and day-to-day operations of the sport, individual dues are necessary for a competitive team. We operate on a net-zero budget and raise money through dues and fundraisers. Average dues run $650 for the Fall Season and $750 for the Spring Season. Actual dues will vary based on projected expenses and the number of rowers per season to share the expense.

4 Fundraisers For a number of years, Oakland Catholic High School Crew has partnered with Central Catholic High School Crew to co-sponsor Irish Night, which is a concert, a tribute to Brendan Foley, and a fundraiser for the rowing teams. All parents are asked to contribute to this fundraiser through donations of gift baskets or auction items, sponsorships, advertisements, and attendance. In 2018, Oakland Catholic Crew raised approximately $5,500 from this event. Each rower and coxswain is requested to fundraise a minimum of $100 toward Irish Night. In addition, families that are able to contribute to the Oakland Catholic Fund are encouraged to do so since this ​ fund supports the operational programs and budget of the school, including OC Crew.

THE PAPERWORK US Rowing Membership: All athletes must join US Rowing and complete all necessary waivers. ​ The basic membership carries a $9.75 admin fee. You must complete this process before the ​ ​ first race (including indoor events). Our club code is: JNYY7 https://membership.usrowing.org/individual/join

Three Rivers Rowing Swim Test: Basic swimming skills are required in the unlikely event a ​ rower should go into the water. A swimming test is required by OC Crew and Three Rivers Rowing for each rower.

CREW GEAR The only gear your daughter needs to row is a pair of shorts, a tank top or t-shirt and a pair of socks. Clothing should be close fitting to minimize wind resistance and prevent clothes from getting caught in the slides of the seat or the oar handles. It is also recommended that you select items made from a wicking fabric, a non-absorbing fabric (e.g. nylon) or breathable fabric with wind and water protection (e.g. Gore-Tex).

Rowers do not wear their shoes when rowing, but instead use shoes anchored in the boat. Therefore, slip-on sandals that may be worn over socks are important. The girls will slip off the sandals or Crocs just before getting into the boat and back on before carrying the boat up from the docks. Tennis shoes should be brought to every practice in case practice involves erging or running.

Layering of clothing usually works best for colder weather practices. Rowers should always bring a water bottle and a complete change of clothes to practice. It’s a water sport; students should be prepared and expect to get wet! Sunscreen should also be in every rower’s bag.

You will be able to order OC Crew gear (duffel bags, visors, jackets, etc.) from our online store, which will be open for a limited window during the Fall season. These items make great Christmas gifts!!

5 Uniforms Consistent with the policy and practices of Oakland Catholic, the school provides a team-issued competition uniform for all rowers. Varsity Crew members wear a unitard with a long sleeve option for colder races. The unitard may be purchased for a fee or returned at the end of the season. Due to the tight-fitting nature of a unitard (similar to a swim suit), many rowers prefer to own the unitard. Novice Crew members wear a Henley shirt and black Lycra shorts or tights. Most rowers order the white Crew visor or ball-cap to wear during racing.

Regatta Info The coaches will register boats for specific events in the regatta several weeks before a race, and a day or two before the race, will post final line-ups of who will be competing in each event. A heat sheet will be created by the regatta organizers that will post the start times for each heat or event, and will be available on the regatta website (www.regattacentral.com).

What to Bring Fall and Spring racing weather can be quite unpredictable. Therefore, it is important for athletes and spectators to come prepared for weather that is hot or cold, or dry or wet. Team members should bring:

● Racing unisuit(s) and shirt(s) ● A couple of old throws or fleeces ● Extra pairs of socks ● Towel ● Sneakers and sandals (rain boots, ● Water bottle crocs) ● Sunscreen ● Several changes of clothes to layer ● Something to pass the time (cards, for warmth, including spandex. books, music & HOMEWORK!) ● Rain gear (poncho) ● Warm jacket, mittens, and hat

Parents and spectators may want to bring lawn/camp chairs, binoculars, and cameras in addition to plenty of clothing options (see list above).

Due to the weather-dependent nature of the sport, the timing for the end of a regatta may vary significantly from the schedule. If you are picking up your daughter at school after a regatta, it’s best to have her update you from the road.

Traveling to Out of Town Regattas The coaches will make all necessary arrangements for Crew participants’ transportation, and accommodations. A coach bus may be hired to transport the team if the budget permits. Otherwise, school vans and parent carpools will be used to transport the girls.

Students stay in a hotel, four to a room, and chaperones each take responsibility for two to four rooms. We encourage all parents to come to the regattas, stay at the same hotel, join in all team activities, and help in any way they can. These trips are great fun and the best way to

6 meet your daughter’s teammates and their parents. Parents are responsible for their own accommodations.

Food, Food, Food There is usually a food stop on the way to the race and on the way home from the race for which students need a little bit of cash.

Other meals are provided by our team Food Coordinators through generous donations of the parents and through purchases made through your dues. The team Food Coordinators will contact parents well before the races to sign up to provide menu items or help set-up, prepare, and clean up food at the regatta. Dinner is usually provided at the hotel the night before the regatta and all rowers and their families are invited to attend. Lunches at the team tent are also provided for all rowers and their families.

Oakland Catholic Crew Traditions ● Each practice ends and each race begins with a prayer to St. Brigid. ● The team has special Masses during the season and, when travelling to a weekend race that requires a Saturday overnight stay, all of the Crew members, coaches and travelling parents attend Mass together. ● The team participates in a service project together. ● Shells are named for saints who have a conspicuous relationship with Oakland Catholic or the sport. ● The Eagle statue travels to all regattas and is prominently displayed at the Club's site. ● Each senior signs the inside door of the equipment trailer after her last race. ● At the Spring Crew Banquet, each senior "bequeaths" items to juniors, sophomores and freshmen. ● Also at the Spring Crew Banquet, juniors, sophomores and freshmen gift rowing mementos to graduating seniors. Student Athlete Leadership The team captains are the main liaison between coaches and Crew members. Captains are ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ elected by the rising sophomore, junior and senior classes at the Spring Crew Banquet. Their ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ responsibilities include: leading Crew meetings; polling Crew members on key issues; and ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ representing Crew perspective and opinions on key issues to coaches. The captains also are ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ responsible for all communications between coaches and Crew members. They supervise Crew ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ activities and provide general leadership at the practices, regattas and other events. ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​ ​

Oakland Catholic Crew Awards The team honors a senior athlete with the St. Brigid Award. St. Brigid is honored for her generosity of spirit and her perseverance in service to others. This award recognizes a senior athlete who best exemplifies these qualities as a team member and in the example she sets at school and in the community.

7 Oakland Catholic Crew Varsity Letters Varsity Lettering is determined by the coaches and is based upon participation, enthusiasm, and effort. To be considered for a varsity letter, Crew members must: be in good standing with all team policies; complete the Fall and Spring Crew seasons beyond their novice season; and complete Winter conditioning. Only one letter is granted per academic year. Letters are conferred at the Spring Crew Banquet.

Expectations Academics Crew members are students first and athletes second. The expectation is that all Crew members will meet the necessary academic standards in order to compete. In addition, Crew members are strongly encouraged to take the SAT and ACT examinations at Central Catholic on a date that will provide the least disruption with the team’s practice and race schedule.

Adult Volunteers The Diocese of Pittsburgh's Safe Environment Policy dictates mandatory requirements for anyone who will have regular contact with students. This includes coaches, parent volunteers, and Dining Hall monitors. Clearances need to be completed and turned in BEFORE any practice/game/event/etc. takes place. For more information, please visit: https://www.oaklandcatholic.org/about-oc/parent-resources/clearances

Attendance Due to the unique nature of rowing, it is necessary that all Crew members attend as many practices as possible, particularly during the Spring Season. Unlike most other sports, if a rower or coxswain misses practice, it is almost impossible to adjust the coach's practice plan. Seven rowers cannot row an 8-person boat and three rowers cannot row a 4-person boat. When a rower or coxswain does not notify the coaches that she will miss practice or when a rower or coxswain waits until the last minute to let the coaches know she will miss practice, that rower or coxswain lets the coach down and lets the other girls in her boat down. Oftentimes, the coach cannot adjust lineups, and one rower's or coxswain's absence means that the rest of her boat will stay on shore and miss that day on the water. Safety is also compromised when coaches have to juggle lineups at the last minute.

As a result, the team has developed an attendance policy: ​ ​ ● All practices are mandatory. ● During Fall Season, a Varsity rower or coxswain will be permitted 4 "No Shows”. The captains are responsible for taking attendance at each Varsity practice. ● During Spring Season, all Crew members will be permitted 2 "No Shows." ● In the Winter Season, no "No Shows" are permitted.

Examples of excused absences include: severe illness; death in the family; mandatory school event. Other absences may be excused if discussed with the coach well in advance of the

8 absence. When a rower knows that she is going to be absent or late, she has the responsibility to notify the coach in advance; otherwise it will be treated as an unexcused absence.

Communication While Oakland Catholic Crew encourages open and active communication amongst the coaches and parents, parents should exercise discretion when communicating with coaches, particularly on race days. Race days are particularly stressful for the coaches and for Crew members. There are appropriate times before and after the racing to approach a coach with a question or concern.

Parents, please note that it is inappropriate to discuss the following with a coach at the regatta site: (1) boat line-ups and seat placement; (2) team strategy; and (3) other student athletes.

If you have a concern: 1. Make an appointment with the coach. 2. If the coach cannot be reached or if the meeting with the coach does not result in a resolution to the problem, contact the Athletic Director to discuss the situation. At this meeting, the appropriate next step can be determined."

Dues and Fundraising For each Fall Season and Spring Season, the Treasurer will calculate the dues amount that each member is required to pay in order to compete for that season. If any member does not pay the dues in a timely manner, such member may be terminated from the Crew. Currently, interested parents may defray all or some of their daughter's dues obligation by participating in the Heinz Field Concessions program. Fundraising is also an important part of the rowing program. Each rower and coxswain is requested to fundraise a minimum of $100 toward Irish Night. THE COMMITTED PARENT Parent Volunteers are critical to the success of Oakland Catholic Crew. The logistics of transporting 30 girls to the boathouse after school requires parent drivers. We need parents to drive the boats and the food trailer to regattas. There are tents to set up and take down, hungry athletes to feed, and more. We encourage you to attend a regatta to learn about the sport and all the ways parents help to make this program function. It is a great way to meet your daughter’s friends and a make a few of your own too! Check your email for invitations from SignUp Genius to contribute your time and talents. Committees needing your help this year include: ● Food – preparation and coordination of food for races ● Trailer Drivers – drive boat trailer and equipment trailer to regattas ● Equipment/Inventory – manage inventory of cox boxes, gasoline, tools, etc. ● Novice Outreach/Recruitment – outreach to interested new rowers, generating ideas to entice new rowers ● Event Planning – plan end-of-year banquet

9 Carpools Carpools for practices are an absolute necessity! If you are able to drive any day of the week, please sign up to help. Please know that even if your daughter is ill or unable to attend practice, other athletes still need to get to the boathouse. Please make alternate arrangements if you are unable to drive on your assigned day. All parent drivers must have clearances on file at Oakland Catholic. Learn more here: https://www.oaklandcatholic.org/about-oc/parent-resources/clearances

Contacts

Gretchen Swabe, Head Coach: [email protected] ​ Molly McCracken, Athletic Director: [email protected] ​ Ed Westfield: Booster Chairperson Carleen Burns: Booster Vice-Chairperson Paula Keller: Booster Secretary Pat Moody/Stefanie Bonavita: Booster Treasurer

10 Glossary of Rowing Terms

Back Stop: A small block on the bow end of the slide, Drive: Part of the stroke where the rower pulls the ​ ​ which holds the seat on track. blade through the water using legs, back and arms to propel the boat. Blade (Hatchet or Spoon): The face of the oar that pushes against the water. Ergometer (aka “erg”): A rowing machine that closely approximates the actual rowing motion. Bow: The forward section of the boat. The first part ​ Used for training. of the boat to cross the finish line. The person in the seat closest to the bow, who crosses the finish line Feathering: Rotating the oar in the oarlock so that ​ first. the blade is parallel to the surface of the water. This is done at the start of the recovery, and the blade is Catch: The part of the stroke where the oar enters ​ slowly squared again before the end of the recover. the water. Finish: The finish is the final part of the rower’s Catching A Crab: slang; getting an unexpected tug or ​ ​ ​ stroke where the blade comes out of the water. jerk on your blade, sometimes "boat-stoppingly" “Finish” also refers to the end of a race, or to the violent. The blade gets "caught" in the water and way in which a Crew completes may be quickly sucked in from rushing water, making ​the oar handle fly up or towards you or even Foot Stretcher: Part of the boat where the shoes are ​ ​ behind you. Crabs happen because of poor attached and where the rower pushes his legs on the technique, often getting the blade in the water at drive. the wrong time, but sometimes one rower's Front Stop: A small block on the stern end of the skying/ruining the set can cause another rower to ​ crab, and crabs are more easily caught in choppy slide, which holds the seat in place. water (including motor boat wakes). Hanging at the Catch: A pause in a rower's rhythm as ​ Check: the interruption or braking of the boat's she is about to drop the blade into the water. This ​ forward momentum. Things that cause check during happens when you rush the slide and get to the top a race include poor bladework, rushing the slide, and before the other rowers, and then your blade just hitting the front stops. hangs in the air while you wait for everyone else. Hanging at the catch means you're rushing the slide "Check It Down": Coxswain call that makes all the more than you need to and thus slowing the boat. rowers drag their oar blades through the water Head Style Racing: In this type of racing, the shells perpendicularly. Blades are squared and partly ​ buried, effectively stopping the boat. do not line-up, but race against the clock, after starting one behind the other. You need not pass Coxswain (käk-sən) (aka Cox): Person who steers another Crew to beat it, but if you pass someone ​ that started in front of you, you have surely beat the shell and is the on-the-water coach for the Crew. their time. The race distance is usually 3 miles long. Cox Box: A small electronic device which aids the "Hold Water": Coxswain call similar to "Check it coxswain by amplifying his voice and giving him a down.'" Akin to braking hard. Blades must be square readout of various information, such as stroke and buried, oars held tightly to break the boat's ratings. momentum. Very important in emergency Digging: The blade is too deep in the water during situations, also used before race starts, turns, etc. ​ the drive. The blade should not be entirely buried in Keel: The steadiness of the boat. If the boat the water during the drive, but rather remain at the ​ alternates from side to side, it is a sign of bad same depth as when the squared blade is just technique. floating (no hands on the handle).

11 Layback: Term for how much you lean back at the ​ Power 10: Coxswain call for rowers to do 10 of their finish. Too much is bad, too little is, well, bad also. ​ best, most powerful strokes. It is a strategy used to Leg Drive: Term used for driving the legs against the pull ahead of a competitor. ​ foot stretchers on the drive. Ready All, Row: Coxswain call to begin rowing. ​ Let it Run: Coxswain call for all rowers to stop ​ Recovery: Part of the stroke where the rowers rowing and pause at the finish, letting the boat glide ​ comes back up the slide slowly towards the catch. through the water and coast to a stop. Used as a drill The oar is pushed away from the body by extending to build balance. the arms, reaching the body forward and Missing Water: This happens when you don't raise compressing the legs so the shin is vertical, ​ your hands as you come up to the catch, but jam the preparing for the next Catch. The oar should not oar in the water when you're already at the top drag on the water. (front) of the slide. When you do it right, you see Regatta: An organized Crew race. water splashing behind your blade. When you do it ​ wrong, the first part of your stroke is actually out of Release: Another term for finish. the water, and you lose a lot of power -that's your ​ Rigger: An apparatus on the side of the boat to strong leg drive you miss out on, which is why this is ​ important. provide a fulcrum for the lever (oar).

Novice: a rower in their first 12 months of rowing. Rudder: A little fin on the bottom of the boat that ​ ​ Since it takes most people a while to refine the the coxswain can control to steer the boat. basics of rowing and racing, they can row against Run: The distance the boat moves after a stroke. others of similar experience level. ​ Long run is very good. Run can be visually measured by the distance between the last puddle made by Oar: A lever used to propel and steer a boat through ​ two-seat and where eight-seat's blade enters the water, consisting of a long shaft with a blade at one water. end and handle at the other end. Rowers do not use paddles. Rushing the Slide: Coming up the slide too quickly ​ and/or accelerating up the slide. The recovery Oarlock: Square latch to hold the oar and provide a ​ should be a slow deceleration, and rushing the slide fulcrum for the stroke against the rigger. creates momentum in the direction opposite to the where the boat is going. Whether or not you bounce Outrigger (aka rigger): The triangular shaped metal on your legs or hit the front stops at the top (front) device that is bolted onto the side of the boat and of the slide, rushing the slide slows the boat. It's supports the oarlock. ideal to have the recovery take twice as long as the drive (this is having a good ratio). "One-Foot Up, and Out": Command for exiting a sweep boat. Procedure is as follows: The outside Sculling: Rowing with two oars (an oar on each side ​ hand holds the oar away from the body. The inside of the boat). hand holds the gunwale to the dock. The inside foot is removed from the foot stretchers and placed on "Set (the boat)": Coxswain command to Balance the ​ ​ the step-in board, the body weight is shifted forward boat. Generally used when rowers are not rowing as the rower stands supporting himself on their but sit relaxed with both hands on the oar as it floats inside leg. The outside is placed on the dock, as the feathered on the water. Each rower setting the boat rower gets out of the shell. is actively maintaining a constant oar handle height, thereby keeping the set/balance of the boat steady Port: Side of the boat to the coxswain's left and to and centered. ​ the rower's right. The oar sticks out to a port-rower's Shell: Another term for a boat, specifically, a boat right. ​ used in racing.

Shooting the Slide: Starting the drive with your rear end first (not the center of your back), leaving your

12 shoulders in back behind initially. This ends up being Sweep: Rowing with one oar on one side of the boat. ​ a quick jerk of the seat backwards, a result of a The length of the oar is about 12 feet long. too-explosive leg drive and not moving the blade Sweep Boat or Shell: There are four different shell through the water as your legs push. This is very ​ wasteful of your powerful leg drive, puts your back sizes, distinguished by the number of rowers in the in a very inefficient position for transferring leg drive shell (8, 4, 2, or 1). The symbol following the shell to driving the blade, may strain your lower back, and size indicates whether with a coxswain (+) or without even causes the boat to "check" or jerkily slow a coxswain (-), or whether it is a sculling boat (x). The down. image below is of stern coxswained eight-oared shell (8+). Skeg: Fixed plastic piece beneath boat for ​ stabilization (keel). The rudder (aka fin) is mounted on it. The skeg (incl. rudder) can break off in shallow water. It can also break off by hitting the dock when putting the boat in the water or taking it out. Please be careful!

Skying: The blade is too high off the water. This ​ strongly affects the set of the boat, and may lead to digging. Usually seen at the end of the recovery, when the rower lowers the hands as she comes up to the catch, sometimes in too bent-over a position (when tired). The rowers should instead sit up more, Tea-Bagging: pejorative slang. Just dipping the blade and raise their hands into the catch. ​ in the water during the drive, applying little or no Slide: The tracks in which the seat rolls. effort to move the boat forward. This is basically ​ going through the motions of rowing without doing Sprint Racing: Crews start with the bow of their any work. The cox and others can tell if you're shells even and race parallel to each other. They tea-bagging because there won't be a puddle left on start together, and the first Crew to cross the finish the water after your blade leaves it. Rowers who pull line wins. On the collegiate level and internationally, hard will leave a large puddle behind their finish; the race distance is 2000 meters. tea-baggers are basically dead weight and better replaced with rowers who make an effort. Square: The blade is perpendicular to the water. ​ Rowing square blades is rowing without feathering "Weigh Enough": Coxswain command for rowers to during the recovery. stop. Usually given a 2-stroke warning, as in, "In two, weigh enough." Rowers know that in one (said at the Starboard: Side of the boat to the coxswain's right ​ catch), rowers complete one full stroke; and in two and to the rower's left. (said at the second catch), rowers complete this Stern: End of the boat farthest from the direction of second full stroke and end at arms away, blades ​ travel. See diagram. Also can be used in conjunction squared, boat balanced. Generally after performing with either four or pair. Stern-four refers to seats the command, the coxswain says, "And down," to eight through five. Stern-pair refer to seats eight and which the rowers will feather the blades and set the seven. boat. Note: In an emergency, the command is "Weigh enough, hold water!" Stop whatever you are Stroke: One full motion to move a boat. Consists of doing and hold water ​ the catch, drive, finish, and recovery. Can also be used to refer to 8-seat. Stroke Rate: How fast a stroke is being taken, in ​ terms of strokes per minute. ​

13 Safety Personal Flotation Devices ● Coxswains must always wear Personal Flotation Devices (PFDs) and are required to wear properly fastened survival suits at a coach's discretion. ● Rowers must wear PFDs in accordance with TRRA Safety Matrix standards or at a coach's discretion. ● All rowers who do not take or pass the required swim test will be required to wear a PFD on the water.

TRRA Safety Matrix The team follows the guidelines detailed in the TRRA Safety Matrix as to whether or not practice should be held on land. Additionally, coaches will always judge the safety of the river based upon visual examination of the relative wind and water roughness as well as an evaluation of the radar.

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