Beginning a Sculling Program

26 Pages·2010·16 MB·English

by  Brett Johnson

Ocean Community YMCA
We build strong kids, strong families, strong communities

Mystic River Rowing

Beginners Guide to the Joy of Sculling

Mystic Learn To Scull Clinic Lessons

Table of Contents

Novice Lesson Outline…………………………………………………………3

History of Rowing……………………………………………………………….5

Rowing and Health……………………………………………………………...6

Safety and Clothing……………………………………………………………..8

Diagram of a Rowing Shell…………………………………………………...10

Equipment checks and adjustments……………………………………….12

The Grip………………………………………………………………………….14

The Rowing Stroke…………………………………………………………….15

Emergency Procedures……………………………………………………….18

Rowing Rules………....………………………………………………………...20

Glossary of Rowing……………………………………………………………22

Books and Websites on Rowing……………………………………………..27

***With Special Thanks to Navesink River Rowing***
3
Ocean Community YMCA
We build strong kids, strong families, strong communities

Mystic River Rowing

Learn to Scull Clinic Lesson Outline- Coach Pat Guelakis

Day 1

1. Introduction to Rowing
a. Swim Tests

2. On Land
a. Row on Land h. Safety
b. Ergometer
c. Stroke Cycle (catch, drive, release, recovery)
d. Hands
e. Arms i. Parts of Boat
f. Hips/Back j. Boat Handling
g. Legs k. Movie Clip

3. On Water
a. Demonstration
b. In Boat Rowing

4. Off Water
a. Wash Down
b. Care of Boat
3
c. Stretching

Day 2

1. On Land

2. On Water

3. Off Water

Day 3

1. On Land

2. On Water

3. Off Water

Day 4

1. On Land

2. On Water

3. Off Water

Day 5

1. WINTECH RACING CLINIC

2. Graduation

Introduction- The History of Rowing
Rowing originated not as a sport, but as a means of
transportation and warfare. All of the major ancient
4
civilizations used rowing to advance their cultures, both in peace and war. The victors of
many sea battles were those that could outmaneuver their opponents on the water. The
Athenians frequently won because they used a form of a moving slide in order to
incorporate the oarsman legs. The Vikings were successful in sea battles, in part,
because of the speed of attack they could achieve with their rowing ships.
Competitive rowing is one of the oldest and most traditional sports. Races between
oared galleys were held in ancient Egypt and Rome. The first mention of rowing as
sport (rather than as transportation) is found in the book The Aeneid, written by the
Roman poet Virgil between 30 and 19 B.C. -- over 2,000 years ago! Although rowing
was always popular with fishermen and sailors, it was not until the 1700's that the sport
became popular with ordinary citizens when watermen would race in long barges on the
Thames River in England. The Thames is the setting for three of the most celebrated
rowing events in the world: Doggett's Coat and Badge Race, the oldest rowing contest
in the world, held annually since 1715; the annual Boat Race between the universities of
Oxford and Cambridge; and the Henley Royal Regatta.
The sport of rowing as we know it today began in 1829 with the first Oxford-Cambridge
race. The Henley Royal Regatta was started in 1839. The Yale-Harvard race on the
Charles River marked the beginning of competitive rowing in the United States in 1852.
Rowing became the first organized collegiate sport in the U.S., complete with its own
governing body. Today, men's collegiate rowing in the U.S. remains independent of the
NCAA, while women's rowing became a NCAA sport in 1997. International
championships were first arranged in 1893, and remain under the direction of the
Federation International des Societes d' Aviron (FISA).
The first recreational rowing boat was introduced by Arthur Martin in 1971. He wanted to
row on coastal waters too rough for racing shells. Now many manufacturers have
recreational rowing shells that are more stable, wider, and shorter than racing shells.

Rowing and Health Benefits
Some skilled rowers are as young as 7 years old and
the oldest woman to race the Head of the Charles
Regatta was 91. There are even adaptive rowing rigs
5
for partially handicapped people. Rowers are superb examples of excellent conditioning.
Some of the best athletic bodies may be seen on rowers. However, rowing for
beginners does not necessarily have to be any more strenuous than walking. Beginners
and recreational rowers can learn the stroke within in their individual capabilities.

Top Left, 9 year old Bonnie rowing an Alden Ocean Shell in a race, Above,
90 year old Ernestine Bayer racing at the Head of the Charles Regatta, Left:
Mike Davidson paralyzed in a biking accident in an adaptive Alden rig with
Joanne Stolen, Right newest innovation in recreational shells with a folding
rigger, the Echo.
After acquiring basic rowing
skills, novice rowers can reach
their target heart rate for burning
calories-this means weight loss
and muscle toning.
Watch the sport and you might
get the impression that upper
body strength is most important,
but actually, the legs are of
greater importance, since that's
where the stroke begins and
legs are your most powerful muscle group. It takes power from every major muscle
group to propel the boat through the water. The fluid, rowing stroke tones and
strengthens your legs, arms, back and shoulders. You'll also feel it in your abdominal
muscles and glutes.
Because rowing exercises muscles through a wider range of motion than most other
exercises, your muscles stretch and joints rotate to a greater extent. This promotes
mobility and flexibility. Because the rowing stroke is fluid and your energy comes from
pushing steadily against a solid base, there is no harsh, jarring impact, to cause shin
splints or joint injuries.
Flexibility
The lack of flexibility can be the MOST limiting factor in learning good technique.
Flexibility refers to the ease of body movement through a wide range of motion. The
body should be flexible enough to move slowly, smoothly, and comfortably through a
wider range of motion. Moderate but sustained stretching is more effective than short,
extreme, and forced stretching.

Six area requiring flexibility in rowing
1. hamstrings
2. lower back
3. hips
4. calves
6
5. ankles
6. shoulders

Some good stretches

Yoga Stretches from Sun Salutations

Safety and Clothing
Like all other aquatic sports, Rowing has some basic necessities in order to
prevent loss of life or serious injury.
1. Rowers should be able to swim. "Personal Flotation Device" is required in
all boats during Learn To Scull Clinics.
2. Study, understand and obey the traffic rules, restrictions and hazards of all
waterways on which you intend to row, train or race.
3. Beginning scullers should always row under supervision.
4. Assess the weather conditions before rowing. Do not row if a lightning
storm appears imminent or where visibility is poor e.g. fog, heavy rain.
5. All rowing will be conducted between sunrise and sunset. Coxless boat
crews should check their course regularly and be wary of craft that might
change course without notice.
7
6. Review the weather forecast before rowing in inclement conditions. If in
doubt always seek the advice of an experienced coach or rower.
7. Protect yourself from the effects of extreme heat and sun. Drink water,
wear a hat, long sleeve training top, water resistant sun block &
sunglasses .
8. In cold weather, dress to retain body warmth in order to prevent injuries
and/or illness e.g. hat, tights, thermal long sleeve tops.
9. Make sure you have adequately warmed up prior to any strenuous training
session or race.
10. Make sure you know how to get into a boat if you flip.

Rowing Clothing Basics
It's important to dress appropriately for safety, performance, and health,
especially during the colder and wetter weather.
Synthetic Fabrics
Synthetic fabrics such as Polypro, CoolMax and similar fabrics are best because
they keep the rower relatively warm even when wet, and they dry quickly. You
will get wet from perspiration, rain, and splash.

8
Best Clothing
The best clothing for rowing is soft, stretchy, breathable, and fairly form fitting.
Don’t overlook an old, close fitting sweater. Loose shorts can get caught in the
slides under the moving seats, so avoid basketball style shorts or warm-ups.
Loose tops can get caught in the oar handles, so avoid bulky jackets or
sweatshirts.

For official rowing clothing there are many manufacturers
http://www.row2k.com/rowingmall/
http://www.potomacrowing.com/
http://www.sewsporty.com
http://www.jlracing.com

Diagram of a Rowing Shell

9
1. Bow - The forward section of a boat.
2. Bowball - A rubber ball attached to the bow tip of a shell to protect against
damage and injury in case of a collision.
3. Seat - The sliding seat that the rower sits on.
4. Foot Stretcher – An adjustable bracket in a shell that the rower’s feet are
secured into a type of shoe.
5. Rigger - A framework attached to the shell and used to support the oarlock;
also called an "outrigger".
6. Oarlock - A U-shaped device on a boat's gunwale where the oar rests and
swings; also called a "rowlock".
7. Gate -A bar across the oarlock to prevent the oar from popping out.
8. Deck - The areas of a shell at the bow and stern.
9. Stern - The back part of a boat.
10. Oar - A lever used to propel and steer a boat through water, consisting of a
long shaft of wood with a blade at one end.
11. Handle - The part of an oar held by an oarsman.
12. Sleeve - The plastic jacket on the shaft of the oar upon which is mounted a
button, used to secure the blade to the oarlock.
13. Button - A collar around the shaft of the oar that keeps the oar from slipping
through the oarlock and can be adjusted up and down the oar to increase or
decrease leverage.
14. Blade - The flattened, or spoon-shaped, part of an oar that touches the water
during rowing.
Types of Rowing Shells
10
There are nine classes of boats, of which five are for sweep-oared rowing in
which the rower uses one oar with both hands, and three are for sculling for
which sculls are used, one in each hand.
Some classes carry a coxswain who either sits in the stern or lies in the bow
to steer the boat. The boat classes are:

Approx. Length Minimum Weight
Sculling boats
1x = Single sculling skiff 8.2 m (27 ft.) 14 kg (30.8 lbs.)
2x = Double sculling boat 10.4 m (34 ft.) 27 kg (59 lbs.)
4x = Quadruple sculling 13.4 m (44 ft.) 52 kg (114 lbs.)
4x+= Coxed Quadruple scull 13.7 m (45 ft.) 53 kg (114 lbs.)

Sweep oared boats
2- = Coxless pair oar boat 10.4 m (34 ft.) 27 kg (59 lbs.)
2+ = Coxed pair oar boat 10.4 m (34 ft.) 32 kg (70 lbs.)
4- = Coxless pair oar boat 13.4 m (44 ft.) 50 kg (110 lbs.)
4+ = Coxed pair oar boat 13.7 m (45 ft.) 51 kg (112 lbs.)
8+ = Eight oar boat 19.9 m (62 ft.) 96 kg (211 lbs.)

11