Water Training Guidelines

  • BE ON TIME. Arrive at 5:20am
    •  Warm up begind at 5:30am promptly RAIN OR SHINE
    • If you are running late you must call Gretchen and tell her EXACTLY when you expect to arrive. She will determine whether or not to wait for you.
    • If you do not call to report lateness, boats will leave without you.
  • HELP SET UP LAUNCHES AND TAKE OUT BLADES When you arrive at practice do not stand around waiting for orders.  Get launch equipment & gas tanks and set up with launches.  Take blades out of boathouse and bring down to dock.  If you see people working, help them. DO NOT JUST STAND AROUND WATCHING YOUR TEAMMATES SET UP FOR PRACTICE!
  • WARM UP After launches are set up and blades are at dock, coxswains begin warm-ups.
  • PAY ATTENTION It is very exciting at the water and there is a lot going on to distract you. However, it is essential that you pay attention for safety reasons and for practice instruction and coaching.
  • DON’T LOOK.  LISTEN. Rowers, train yourself to listen and not look when receiving instructions in the boat.  You need to focus your eyes on the head in front of you and when asked to change something, don’t turn around to look. Stay focused. This is a skill you have to teach yourself.
  • BE FAST ON THE DOCK Be fast when launching AND recovering:
    • Get your blades in, or out, of the oarlocks quickly
    • Wear shoes that slip on and off easily
    • Make your foot stretcher adjustments quickly
    • Be fast on the dock and fast on the water…LET’S JUST BE FAST
  • PROPER DRESS
    • Wear layers No matter how cold it is you will get hot on the water.  In the beginning you will have times when you are just sitting still in the boat.  You want to make sure your layers are warm, but breathable.  Until it is 50+ degrees in the morning you need to have sweats or something on your legs until your legs get warm from rowing.
    • If you want, you can use hand covers called Pogies.
    • No hoods, please wear beanies or stocking hats or headbands for warmth. You cannot hear instructions when you are wearing a hood.
    • Make sure you have a jacket that will protect you from rain – we will practice in the rain.
    • Baseball caps and visors are good to wear in the rain.  Coaches don’t recommend them for everyday rowing however as the brim will guide your visual line downward causing a negative effect on your rowing technique.
    • Have your hair pulled back and out of your faces.
  • BRING YOUR RUNNING SHOES EVERY DAY You don’t know if you will be on land or water each day. You MUST bring proper foot wear for land training every day to ensure there is no loss in your conditioning.