Handbook - Level 1 - Rowing

1 The FISA coaching Development Program Be a Coach! Handbook - Level 1(Revised 2002 in cooperation with FISA Competitive Commission)FISA The International Rowing FederationAv. De Cour 135, Case Postale 18, 1000 Lausanne 3, SwitzerlandPhone: +42 21 617 83 73, Fax: +41 21 617 83 75, E-mail: 2002 FISA - The International Rowing FederationCover photo: Dominik KellerPrinting Office: Gr nstryck AB, SwedenTABLE OF CONTENTTABLE OF CONTENTPREFACE .. 6 CHAPTER 1 BASIC 9 Measuring Aids and Adjustment of Boats and The Length and Placement of the The Angle, Height and Placement of the The Spread in Sculling and Sweep The Height of the The Placement of the button on the The Pitch of the Basic Equipment Simple Appendix A. Standard Procedure for the Preparation and Adjustment of the Boat and Appendix B.

2 Table for Measuring Pitch of the Appendix C. table of Recommended MeasurementsCHAPTER 2 BASIC Rowing The Rowing The Rowing Endurance Aerobic The Oxygen Transportation The Major Components of Oxygen Anaerobic Training The The The Muscle SummaryCHAPTER 3 BASIC Rowing Why Technique? Physical Dynamics of Mass + Movement = Phases of the Entry and First Half of the Finish of the Finish and First Half of the Second Half of the SummaryCHAPTER 4 BASIC TRAINING Basic Principles of Active All-Around Progressiveness of Training Training Cycles - The Wave Planning each Training Planning each Training Planning each Training A Yearly Training Planning a Training Establish an Develop a Systematic Implement the Monitor and Review the Appendix Appendix A.

3 Wave Principle of Appendix B. Club Training ProgramCHAPTER 5 GENERAL FITNESS TRAINING .. Main Features of Sport Goal Group Effective Systematic Scientific Role of the Main Features of General Fitness Development of Factors Affecting Mobility Mobility Development of Factors Affecting Strength Strength Training Development of Factors Affecting Endurance Endurance Training AppendixCHAPTER 6 LEARNING Principles of Planning and Presenting New Stages in The Early The Grooving The Automatic Appendix A. Presenting New Appendix B. coaching Appendix C. CommunicationREFERENCES .. 126 TABLE OF CONTENT56 PREFACEThe FISA coaching Development Program represents the synth-esis of the movement for international cooperation in developingand expanding the scope of the sport of Rowing .

4 The programstarted in 1985 as part of FISA Competitive Commissions activity, with support from IOC Olympic Solidarity Program, andalready in February 1986 a working group of internationalcoaches met in Ratzeburg, Germany to discuss and form a policyfor the program. The members of that group were:In the next years the coaching Manuals was produced, andmany National Federations supported the program and providedsource material. The main supporters where: Amateur RowingAssociation (GBR), Canadian Amateur Rowing Association(CAN), Deutscher Ruder Verband (RFA), Deutscher RudersportVerband (RDA) and Federazione Italiana Canottaggio (ITA). The program was revised in 1991 and again in 2002. Notmany changes have been made from the original Technique, Methodology, Exercise Physiology etc. havenot been through any revolutions, the progress in speed aremore likely coming from more time invested in training, bettermaterial and more sophisticated talent identification hope also better Batschi (AUS)Roman Ermishkin (URS)Franz Held (RFA)Ricardo Ibarra (ARG)Bob Janousek (GBR)Kurt Jensen (DAN)Jim Joy (CAN)Ryszard Kedzierski (POL)Rolf Kilzer (RFA)Kris Korzeniowski (USA)Andreas Nickel (RFA)Jurgen Plagemann (RFA)Mauro De Santis (ITA)Walter Schroeder (RFA)Rolf Seterdal (NOR)Mike Spracklen (GBR)Peter Stocker (SUI)Urs Wendling (SUI)Penny Chuter (GBR)Volker Nolte (RFA)Thor S.

5 Nilsen (NOR)Matt Smith (USA)Ted Daigneault (CAN)71. BASIC RIGGINGD uring the 16 years the program has been in activity more then4000 coaches worldwide have participated in Level 1 courses,approximately 2000 in Level 2 courses and 60 at theCoaching Academy, representing Level 3. It is the hope that thenew version, represented by this booklet, will continue to assistnew coaches to be better coaches!October 2002 Thor S. Nilsen FISA Development DirectorBasic RiggingAutor: Thor S. Nilsen (NOR), Volker Nolte (BRD)Editors: Ted Daigneault (CAN), Matt Smith (USA) INTRODUCTIONR owing is a sport that requires concerted motion between theathlete and the boat. To row effectively and to learn correct tech-nique, it is clear that the boats and equipment must be properlyadjusted and well maintained. The construction of modern boatsoffers the possibility of individualised rigging to allow the coachto take into account the anatomical and physiological aspects ofeach this course, the terminology of the principal parts of the boatand equipment will be presented.

6 You will be introduced to thebasic adjustments and the tools necessary to make the adjust-ments. Also, guidelines for the proper care and repair of thematerials will be presented to assist in prolonging the life of theboat and the end of this course you will learn that the basic adjustmentsare easy to accomplish with the knowledge of the necessarymeasurements and a few simple tools. You, the coach, will thenbe able to provide the athletes with properly adjusted boats andequipment, which will allow the athletes to increase the benefitsof MEASURING AIDS AND TOOLSIt is necessary in the beginning to acquire a few simple measur-ing aids and tools to be able to make the adjustments on theboat and equipment. They are as follows:(1)a one-metre length of string,(2)a straight piece of wood, metres in length,(3)a tape measure or measuring stick,(4)a screwdriver,(5)a set of wrenches (10mm, 11mm, 13mm, and 17mm),(6)a spirit is important to keep these measuring aids and tools together ina kit or tool box as this will ensure that time is not lost in search-ing for missing BASIC TERMINOLOGYThe sport of Rowing is divided into two distinct categories:sculling and sweep events require each athlete to use two oars, which arepulled simultaneously and range from the single scull to thequadruple sculls.

7 Sweep Rowing events require each athlete touse one oar and range from boats containing as few as two ath-letes to as many as eight with are three types of sculling boats: the single, the doubleand the quadruple. These have one, two and four athletes,respectively. There are five types of sweep Rowing boats: thepair with coxswain, the pair without coxswain, the four withcoxswain, the four without coxswain, and the eight withcoxswain. The pairs, of course, have two athletes per , the terminology used in naming the part of the boatand equipment and the points of adjustment for sculling andsweep Rowing are identical. However, to ensure that this term-inology is standardised, figures 1 to 3 present the basic term-inology for the parts of the oar (figure 1), Figure 1 - Parts of the Oarthe parts and adjustment points of a sweep Rowing boat (figure2) and a sculling boat (figure 3).

8 The placement of the athlete in a boat, except in a single scull,is generally designated by a numbering system that commenceswith the number one for the seat closest to the bow and contin-ues to the number that corresponds to the seat position closest tothe stern. The first and last seat positions may also be designat-ed bow and stroke, 2 Parts of a Sweep boatFigure 3 Parts of a Sculling oars may be identified by seat placement and Rowing sideby the use of a numbering system (similar to the system for theplacement of the athlete) and by the use of coloured tape or let-ter to designate the Rowing side. Generally, the letter S or red tapes identifies the stroke-side (theleft side of the boat as viewed standing at the stern and facingthe bow of the boat) and the letter B or green tape identifiesthe bow-side (the right side of the boat as views standing at thestern and facing the bow of the boat).

9 131. BASIC ADJUSTMENT OF BOATS AND EQUIPMENTIn the theory, the adjustments to the boats and equipment are thesame for either type of boat, sculling or sweep. This section willpresent the information necessary to prepare a Rowing The Length and Placement of the TracksThe length of the tracks can vary from 65 cm, in the old boats,to 85 cm, in extreme cases. The normal length is between 70-75 cm. The tracks (see A in figure 4) are generally placed in aposition that allows at least 65 cm between the extreme bowend of the tracks to a line that is perpendicular to the boat at theposition of the working face of the 4 Placement of the The Angle, Height and Placement of the FootstretcherAlthough in many boats the angle and height of the footstretcheris fixed by the boat builder, it is important to obtain a good posi-tion for the athlete which allows free and comfortable , in most new boats the angle and height of the foot-stretcher is has been found that a good position for the angle of the foot-stretcher (se figure 5) is between 38-42 degrees.

10 It has alsobeen found that a good position for the height of the footstretcher(the vertical distance from the seat down to the heel of the foot-stretcher, see figures 2 and 3) is about 15 to 18 5 - Angle of the FootstretcherThe placement of the footstretcher is important because it controlsthe position of the oar at the entry and finish. Therefore, consid-eration must be given to the Rowing technique utilised by the ath-lete and the athlete s position in relation to the working face ofthe swivel. Further, in all boats, the correct placement of the foot-stretcher must ensure a correct and uniform finish 6 Placement of the Footstretcher151. BASIC RIGGING4. footstretcher toward the stern3. )- correct footstretcher placement2. 1. footstretcher toward the bow16 The effect of the placement of the footstretcher is demonstratedin figure 6. The athlete in the top of the drawing has the foot-stretcher placed too close to the stern of the boat and the athletein the bottom of the drawing has the footstretcher placed tooclose to the bow of the boat.