Salcombe Estuary Rowing Club Introduction to Gig Rowing

Transcription

1 Salcombe Estuary Rowing Club Introduction to Gig Rowing Aim To introduce gig rowing in the form of six sessions, 2 per week for 3 weeks. Learn safety on the water, rowing terminology, become familiar with the gig, small boats and rowing kit. Learn the basics of gig rowing technique and improve basic fitness.

2 This week s objectives Resources Learner activities Fitness tips Own Notes WEEK 1 Boat safety, terminology, introduction to gig and other kit. Basic rowing technique. Handling the oar Body positioning Gig shed for introduction. 30 Alongside Pontoon. On the water 45 To consolidate knowledge of boat safety, etc from training course programme. Learn how to handle boats in and out of the water and on the water. Core strength Sit-ups and/or crunchies for strong core strength. Cardiovascular Uphill fast walking for stamina. Re-cap with a fun quiz on boat safety, terminology, etc. On pontoon 10 Reinforce session s learning. Brief re-cap on safety and terminology and kit. Gig shed 5 Ensure safety and boat terminology is really understood. Core strength Increase number of sit-ups/crunchies. Estuary Catching a crab & recovery. How to put oars in the boat, walk the gig/trailer down to the pontoon and launch the gig into the estuary. Cardiovascular Continue uphill walking. Step-ups. Upper body Broom curls Re-cap: Learn how to handle oar, position of body throughout the stroke, role Gig, cox and coach, one/two club rowers. Safely learn to row in a gig and understand practical application

3 of each rowing position in the boat, hold water command. Getting the gig out of the water and onto the trailer safely and return it to the gig shed. As above. of commands. Safely learn to get out of the gig, retrieve gig from the water and load onto trailer. Unpack kit in the gig shed. WEEK 2 Estuary return to the gig shed, unload kit. Q&A in gig shed 10 Pulling a stroke with straight arms. Introduce timing rowing together. Get familiar with launching and retrieving gig and packing/unpacking kit. Core strength Inc sit-ups/crunchies Cardiovascular Uphill walking, cycling aim to get out of breath but be able to keep going for Upper body Broom curls Lower body Squats Lunges Estuary Revision on techniques so far: handling the oar, recovery for catching a crab, straight arms, timing. Cox commands. Continue building up exercises and add others that you like, but inc. repetitions to build strength and stamina. Try to do 20 mins at least twice a

4 WEEK 3 return to shed. Continue to familiarise with kit. week. Estuary return to shed. Refine rowing technique and introduce depth of blade, pushing off the legs. Increase length of rowing without stopping. Building power. Continue as above introduce diagonal crunchies and the plank the latter for no more than 15 seconds. Estuary return to shed. Continue to refine technique and introduce laying back and pushing off the legs. Increase length of rowing without stopping. Building power and speed. Continue fitness by including a mix of cardiovascular, upper/lower body, and core strength exercises. Feedback forms and Q&A session. 10 To enable SERC to improve course content. Sign up for membership and intermediates.

5 Self evaluation: Be honest and write down what you think you are good at and what you need to improve on, including your own fitness, in preparation for Intermediate Rowing and subsequently the main club sections. Training Coxswains will also do an evaluation of your new rowing skills in order to advise you. It s important that you and the training coxswain and/or the Newcomers and Intermediate Captain discuss with you your suitability for rowing at any stage of the course. Strengths Weaknesses Action & improvements required EXPLANATIONS FOR SUGGESTED EXERCISES RUNNING HARD WALKING STEP-UPS 20 minutes running at your own pace. Fast walking taking in as many hills as possible. Nordic walking is particularly beneficial. Using a step 30-40cms, lead with one leg then change to the other. 20 step-ups each leg.

6 CYCLING SQUATS LUNGES CALF RISE BICEP CURLS TRICEP EXTENSIONS UPRIGHT ROW LATERAL RAISE CRUNCHES DIAGONAL CRUNCHES BACK RAISE PLANK SIDE PLANK 20 minutes minimum at your own pace. Lower body until thighs are parallel to the ground and then rise up (repeat 20 times). Long step forward then lower the body slightly. Holding weights whilst doing this is of benefit. Standing with feet flat on the floor rise up on toes, hold and then lower. Start with arms straight down holding weights, keep elbows tucked into the body and lift weights up to the shoulder (repeat). Start with arms straight down holding weights, raise arms to the rear and lower (repeat). Standing with arms straight down holding weights, lift elbows parallel to the ground bringing weights up to the chest (repeat). Start with arms straight down holding weights, raise arms to the side until parallel to the ground (repeat). Lie flat on the floor with knees bent PLACE FINGERTIPS TO THE TEMPLES then raise the shoulders gently and lower (repeat). As above, but point left elbow to right knee alternating with right elbow to left knee. Lie flat on the floor face down PLACE FINGERTIPS ON TEMPLES gently lift shoulders and lower. Keep body perfectly straight, support the body on forearms and toes hold for one minute. As above, but turn body to face side, support the body on one forearm and side of one foot, with ankles together. Repeat on opposite side.