BasicsOfCrew         

What is Crew?

The term "Crew" is used in American schools and colleges to designate the sport of rowing. Outside of the academic world, the sport is known as rowing. Rowing is a general term to mean rowing a boat with one oar per person (sweep rowing) or two oars per person (sculling).

Crew (rowing) is a sport where you train on land, train on the water, then compete on the water. You compete in boats of varying sizes: eights (eight rowers with one oar each and a coxswain who is the person that steers the boat); fours (four rowers with a coxswain); quads (four rowers only but each rower has two oars); and doubles ( two rowers with two oars only).

Crew is a spring sport. Though there is usually an optional winter training program to get the rower in shape, the official high school competitive season is in the spring. Generally it begins the end of February and culminates with the Scholastic Rowing Championships the end of May.

Rowing is a total body workout. Rowing only looks like an upper body sport. Although upper body strength is important, the strength of the rowing stroke comes from the legs. Rowing is one of the few athletic activities that involve all of the body's major muscle groups. It is a great aerobic workout and is a low-impact sport on the joints. Rowers are probably the world's best athletes. They haven't been called the world's most physically fit athletes for nothing. The sport demands endurance, strength, balance, and mental discipline.

Rowing is also the ultimate walk-on sport. (It's easier to learn than you think.) All you need is the willingness to be committed to working your hardest, and to be part of a team.

Teamwork is Number one. Rowing isn't a great sport for athletes looking for MVP status. It is however, the perfect sport for individuals willing to work together as a team to achieve their goals.

Rowing offers possibilities beyond high school, with rowers having the opportunity to earn scholarships and row at the collegiate level at schools across the country. Most importantly though, it gives students the opportunity to be a part of a high school athletic team; a team that values commitment and rewards efforts.
 

Those people new to the crew program can be met with a bewildering array of new terms and needs. This article gives a brief description of some things to expect this spring:

Crew practice is held at the Sandy Run Rowing center off Hampton Road. Crew is a combination of physical conditioning and skills development. As a result, your child will be involved in running, weight lifting, "erging" (using a rowing machine) and other exercise in addition to water time in a shell. Proper concentration on "land work" makes the water time in the shells much more productive. Clothing should be comfortable, layered, and washable. It should not be loose and baggy, as clothing could get caught in the rower's seat causing damage to the clothing and possibly the seat itself. Your child should also be aware that time in the shell will inevitably result in grease on the back of shorts or legs from the seat runners. You may want to keep an old towel in the car for them to sit on.

Coaches choose members of a particular boat based on the rower's individual skills and the best combination of rowers for a cohesive, effective boat. Rowers may move to a different boat as the season progresses. When on the water, rowers are accompanied by a coach in a motorized chase boat with life preservers for all the rowers. In the rare instances when practice is cancelled, the students will be notified through the school.

Spring races start the end of March, are held on Saturdays (the full schedule is printed elsewhere) and a set of races on a Saturday is called a "Regatta". Your child should know at practice on the Friday before the approximate time of their race. Most races are held on the Occoquan reservoir, and the reviewing stand and race headquarters are at Sandy Run Regional Park, accessible from Rt. 123, several miles north of the town of Occoquan. Parking at Sandy Run is extremely limited and costs $10.00 when available; please carpool if at all possible. The viewing stand for the races is a somewhat strenuous 15 minute walk from the parking lot. A van also provides transportation to the viewing stand for a nominal fee. There are permanent porta-john type facilities and a refreshment stand at the race course. The stands are concrete and there is no covered shelter. If in doubt, dress warmly and prepare for rain.

The schedules for the races on any given day may change by as much as an hour, depending on the weather, start-up problems, and some cancelled races. This is especially true for the first few races. All rowers assemble at Sandy Run early on Saturday morning of the race day. Their coach will inform them of the time they are to arrive. When their race is called, the rowers launch their boat from the dock and row down to the start. A race takes about 5 minutes, but only the last minute takes place in full view of the stands. Officials in chase boats follow the shells up the race course to judge the race, and for added safety. On any spring Saturday there will be over 20 schools from all over the Washington Metropolitan area present, along with several from as far away as Philadelphia, Norfolk, or Atlantic City.

Rowers are done usually mid to late afternoon, depending on the number of races and the day's progress.

Practice and races proceed in the rain, unless there is lightening. If the weather on race day is cold and very windy, novice races may be cancelled in the interest of safety, although races for more experienced rowers may continue. In rare instances, the entire regatta may be cancelled depending on the conditions.

First time rowers generally do not participate in the overnight trips to away regattas during the spring season. These decisions are made partway through the season, and depend on the skill of the rower and the boat on which they row. However, if your child is chosen for these trips, there will be an additional fee to cover the rower's lodging, food, and transportation.

This covers just a few of the things you will experience as a Crew Parent. During registration you will be asked to participate in some of the volunteer duties that help make the club successful. Participating in Crew will be both fun, and a way for developing friendships that will remain for years to come, not to mention being an active participant with your child.
 

Bow: The forward section of a boat. It is the first part that crosses the finish line. The bow ball is mounted on the bow to protect the boat and unsuspecting oarsmen from damage.

Catch: The entrance of the blade into the water at the beginning of the stroke.

Coxswain(cox): The person who steers the boat and calls out the commands. They act as the coach during a race. Coxswains are used in pairs, fours, and eights events.

Coxbox: An electronic device the coxswain carries when not rowing, plugging it into a wiring system on their shell when preparing to cox, and using it during practice and races to transmit commands to the rowers through speakers embedded in the frame of the shell.

Crab: A stroke that goes bad. The oar blade slices into the water at an angle and gets caught under the surface. A bad crab can catapult you out of the boat.

Double: A sculling rowing boat equipped for two to row.

Eight: A sweep rowing boat equipped for eight to row and a place for a coxswain.

Feathering: Turning the blade flat during the recovery to lessen wind resistance.

Four: A sweep rowing boat equipped for four to row, with or without coxswain.Head Race: Boats are started at time intervals, one behind another.

Power Ten (or twenty): A tactical burst of speed for ten or twenty strokes. Frequently the stroke rate comes up during a power ten.

Quad: A sculling rowing boat equipped for four to row, with or without coxswain.

Release: The oar blade leaving the water at the finish, or end of the stroke.

Rigging: The relationship between the oar, the rigger, and the position of each rower. Changing the rigging means changing the leverage, just as a bicycle rider changes gears.

Shell: A racing boat.

Stroke: Apart from the rowing action, this can also mean the rower who sets the pace for the rest of the crew. He or she sits nearest the stern.

Stroke Rate: The number of strokes per minute. Most crews have an optimum number of strokes per minute (usually 32-36), depending on their size, strength and experience. 

In an eight-man shell, the first seats a coach will fill are the stroke pair, otherwise known as the seven and eight men. The stroke sits farthest astern, facing the coxswain and the most formidable task for a sweep rower. A stroke has to be the most precise, the most determined, and the most controlled rower in the boat. When the coxswain increases or decreases the stroke rate, it is the stroke who has to shift his speed smoothly and precisely to the called rate, leading his boatmates in the transition. Behind the stroke sits the seven-man, who follows the stroke and mimics every move and change of pace.

The next four rowers are usually the tallest and heaviest members of the boat, the middle set of four rowers is more popularly known as the "engine room". Because a shell is widest midway between the bow and stern, it is also more stable there; thus the rowers who occupy the 6, 5, 4, and 3 seats are selected for their strength and endurance.

If the stroke pair's job is to set the timing of the stroke, and the engine room's task is to provide the power, then the bow pair balances the shell, stopping it from rocking from port to starboard. They are often the lightest members of the boat and display the most finesse with their style and bladework. In long races on curving rivers, a coxswain is often unable to turn the shell quickly through the turns while honoring the confines of his assigned lane. Then the bow pair are called on, the rower on the outside of the turn pulling especially hard while the other member of the pair rows a bit more lightly. At the start of the race, the bow pair keeps the boat straight by pulling or backing their oars.

The orthodox seating arrangement of fours and eights is to alternate port and starboard oars evenly from the stroke up to the bowman. Such a spacing requires that each side be evenly matched in strength: otherwise the coxswain will have to steer constantly to one side to keep the boat on a straight course. 

Core strength training develops the muscles of the stomach, back, and hips. Not only do you get washboard abs, it improves your performance and reduces injuries. A strong group of core muscles helps prevent such injuries as hamstring pulls, Achilles problems, and lower back pain. On the water it gives stability to the back and stomach and prevents early fatigue of those muscles, which in turn helps rowers maintain correct form as they complete a race. A strong, well- balanced core also improves your running economy, which in turn helps develop your aerobic capacity.

The following exercise are designed to help you develop a strong and stable core:

The exercises should be done in the order listed, spending 1 minute on each. Rest for 15 seconds before moving to the next exercise. After completing all six, take a 3-5 minute break, and repeat the entire series. Try to do this routine 3 times a week. For each exercise, move slowly, and aim for total control. If you get tired and lose form, stop for the day. It is more important to maintain quality than quantity.

1. STEP DOWNS

(a) Lie on your back with one hand under your lower back. Lift your legs so your thighs are at a 90-degree angle with the floor, and bend both knees to a 90-degree angle.

(b) Tighten your lower back so that it doesn't move up or down, and slowly lower your right foot to within 1 inch of the floor. Keep your right knee bent at a 90-degree angle and maintain the position of your left leg. Hold your right foot 1 inch off the floor for 2 seconds, then return it to the start position next to the left leg.

Repeat the same action, but this time lower the left foot.

Repeat both sequences 3 to 5 times.

(a) Start on your stomach, and raise yourself into a modified pushup position, with all your weight balanced on your forearms and toes. Keep your back as straight as possible.

(b) Slowly raise your left leg until it lines up with your back. Hold this position for 4 seconds, then lower the left leg

Repeat for 4 seconds with the right leg.

Repeat both sequences three to five times.

(a) Lie on your back with your arms beyond your head, and your feet planted on the floor directly below the knees. Press down on your feet, and lift your torso and upper legs until they form a straight line.

(b) With your weight on your shoulders and your feet, slowly extend the right leg by straightening the knee. Be sure to keep your back straight. Hold for 4 seconds

Repeat with the left leg.

Repeat both sequences 3 to 5 times.

(a) Lie on your right side with your elbow under your shoulder, and your left foot resting on your right foot. Press down with your forearm and foot until you lift your body off the ground. Keep your body as straight as possible; don't allow your hips to sag. Hold this position in a controlled fashion for 30 seconds.

Repeat on your left side.

(a) Start on your hands and knees.

(b) Maintaining the 90-degree angle of your left knee, lift your left leg until the thigh is parallel with your upper body. Hold for 4 seconds, then lower.

(c) Repeat the same motion, but this time continue it by forcing the knee and thigh as far to the left as possible.
Hold for 4 seconds.

Repeat (a) and (b), but this time force the knee and thigh as far as possible to the right, crossing over your body's midline. Hold for 4 seconds.

Repeat with the right leg.

Repeat both sequences 3 to 5 times.

(a) Lie on your back with your legs fully extended. With your elbows under your shoulders, lift your entire body onto your forearms and heels. Keep your legs, hips, and back as straight as possible.

(b) While maintaining this position, lift your left leg 4 inches off the floor. Hold for 4 seconds

Repeat with your right leg.

Repeat both sequences 3 to 5 times
.

Keep it Simple: Break the stroke down into digestible parts, taking care of one thing at a time.

Establish the right mental image: Use pictures, diagrams, videotapes, and watch experienced rowers so you can imitate their movements. Better visualization leads to a faster change in technique and is an important first step in learning to row.

Miles make rowers: Because the stroke is a natural motion, the repetition of rowing will teach you much; you will learn by trial and error.

Several fundamentals to sweep rowing should always be obeyed;

Timing: Many rowers achieve it by keeping an eye on the oar in front of them, using it as a cue to keep their own oar perfectly synchronized. If the timing of even one oar in an eight-oared shell is off, then the entire boat will suffer. It is the coxswain's job to keep the rowers in time, calling out to those who are early or late with their blades.

Hard Catch: A hard catch is accomplished by raising the forearms crisply up about 6 inches when the rower is rolled all the way up his slide and is compressed into the stretchers. The motion that drops the oar into the water, when done correctly, should result in a small back splash.

Slow Hands: The hands should lead the body out of the finish and into the recovery. If the rower rushes them away from his body, the run of the shell will be checked. An indication of this failing is small spacing between the puddles, or whorls left in the water at the finish from the last stroke. During the recovery the hands should finish, then move out of the lap at a speed that won't vary at any point.

Keep Over the Keel: Many rowers lean from one side to the other to compensate for a flaw in their stroke. Leaning is not the way to balance a boat and can lead to bad habits. A coxswain in a shell where all the rowers are perfectly centered over the keel should be able to see only one head, one torso, and two sets of hands.

Never Look Out of the Shell: Coxswains look around and steer, rowers row and nothing else. Turning the head from one side to another will upset the balance of the boat. Looking around also means the rower isn't looking at the rower in front of them, checking the timing and staying aware of any increase or decrease in the rate, or strokes per minute.

Don't Rush the Slide: In the excitement of a race, many rowers want to rush their oar in and out of the water, thinking that the more strokes they take, the faster the boat will go. Rushing and flailing back and forth on the slide leads to nothing but a disorganized, sloppy boat where no one is effective and tempers will certainly flare. One rushed slide can be felt by everyone in the boat, the break in momentum passed along and affecting each slide's speed. As the rower concentrates on the principle of slow hands to lead him out of the finish, he should also keep his seat moving at the same controlled rate.

Do Not Attempt to Reboard a Racing Shell After capsizing: Any effort to pull yourself aboard will probably ruin the shell forever. If your boat does flip, then make sure your feet are out of the stretcher, and slide the oars until they are running parallel to the hull. If the dock is only a few yards away, then swim the entire rig back to the float and climb back aboard there. If you are in the middle of the river, wait for help while kicking toward the nearest bank.

(from "The Book of Rowing" by David C. Churbuck and US Rowing Coaching Education) 

Track-bites, blisters, and sunburns are a few of the minor "side effects" many rowers experience. However, proper planning and knowledge can aid in avoiding some of these things.

Blisters are commonly found on the rower's palms and fingers and can be caused by gripping the oars too tightly. Hands will develop calluses over time, lessening the likelihood of blisters. Athletic tape can be purchased and, when applied correctly, can lessen the pain of this minor inconvenience. If a rower does get blisters it is important that they be kept clean and an antibiotic ointment (such as Neosporin) be applied after a workout or regatta.

Track bites are typically found on the back of the rower's calves and are caused by the calves rubbing against the tracks during the drive. The feeling is similar to a rug burn. Track bites can be avoided by using a pair of old tube socks, cutting them underneath the elastic and sliding them over the calves just below the knees. These same tracks can leave grease stains on the back of the rower's shorts and can get on clothes. If this occurs, try Simple Green or Lysol to remove the grease.

Sunscreen is a must. Rowers are on the water every day and water reflects the sunlight and harmful UV rays, increasing the possibility of sunburn and skin damage. Sunglasses and /or hats can also protect the eyes from these same harmful rays. It is a good idea to wear athletic straps on glasses to prevent them from sliding down or off the rower's nose during practice. Lip balm is another good idea to protect the lips from getting chapped.

Long fingernails are pretty but not for rowing. Rowers should keep their nails short so as not to hinder the correct rowing form. If nails are too long, rowers might experience a scrape from the nails along their thighs.

Rowers will be doing land training as well as on water training. Part of the land training circuit is running. It is imperative that each rower have the appropriate running shoes to avoid injuries related to running. They need not be expensive but are a necessary part of the rower's wardrobe.

Rowing is a sport that is not hard on the body. Typically rowers do not experience major injuries, especially if the rower is rowing correctly. If your rower complains of an injury, please have them speak to their coach or contact your family physician. All coach's launches are equipped with a first aid kit to aid in the occasional minor injury that may occur.

Be safe by being prepared during the rowing season.