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College Recruiting Clearinghouse
Junior and Senior High School rowers can register online for free at the College Recruiting Clearinghouse. This is a free, safe and easy way for high school rowers and coxswains to be seen by hundreds of college coaches.
And In: Gently set the shell into the water
Down to waist, ready, down: On the 2nd "down", roll the boat toward the water to waist level.
Get an inside grip: Get a solid grip on the inside of the shell (on a rib).
Hands On: Get a grip on the shell and be ready to lift it.
Hold Water: The command given by the coxswain to have the rowers place their blades horizontally in the water to stop the shell quickly. Also, “check it down.”
Push it out: Push the shell out over to the water.
Toes to the edge: Move so that your feet are at the edge of the dock.
Turn and face the bow: Still holding the shell in the same spot, turn and face the bow (assumed other) end of the shell.
Up and overhead, ready, up: On the 2nd "up", put one hand on each side of the shell, push the shell overhead and center yourself beneath it. Lock your elbows!
Up to shoulders, ready, up: On the 2nd "up", lift the boat to rest on your shoulder.
Up to waist, ready, up: On the 2nd "up", lift the boat to waist level.
Walk it forward: Start walking straight ahead.
Weigh enough (sounds like "wane off"): In all rowing situations, this means stop, doing anything such as rowing, walking, etc.
Nutrition Information For Rowers and their Parents
Drinking Water - Lots of it!
By Jackie Hagelberg, Excerpted from: "Time Out for a Drink of Water" by Nancy Clark, MS, RD in Independent Rowing News Vol. 7, No. 21, Nov 26, 2000. p. 6.
Water is one of the most important nutrients in your sports diet. Some athletes assume that they only need to drink adequate water for practice or a race. In reality, your goal should be to be well hydrated at all times to maintain your energy level.
Water serves several functions in the body:
Rather than count glasses of fluid, drink liquids with each meal and monitor your urine output. If you make trips to the bathroom every 2 - 4 hours, you are probably drinking enough.
For practice and race days:
Start drinking fluids early to prevent dehydration. Ideally, you should drink 8 -10 ounces or as much as you can tolerate for every 15 - 20 minutes of strenuous exercise. Always drink before you are thirsty. By the time your brain signals thirst, you may have lost 7% of your body weight, which is equivalent to 1.5 pounds (3 cups or 24 ounces) of sweat for a 105 pound person. A 3% loss (4.5 pounds) can significantly hurt your performance and make the difference between winning and losing.
Many people who watch rowing think that the role of the coxswain is to sit in the back of the boat and yell “stroke” so the entire crew stays together. All the rowers know that is not the case but non-rowers (parents and friends of PRC) might find helpful some information about the coxswain’s role.
The coxswain’s main role is to steer the boat. Although singles, doubles, and some fours are steered by the rowers themselves, all of the sweep boots are “coxed” or steered by coxswains from the stern. (There are some fours that are “bow loaded” or have the coxswain in the bow). The steering of a 55ft long boat, with a very small rudder, and with rowers of different strengths is not easy especially since the coxswain is low in the stern of the boat. The coxswain who can steer a true course and stay off the rudder as much as possible to avoid drag will make a tremendous difference to a crew.
Beyond steering, the coxswain plays a critical role in keeping all members of a crew on the same page. No lowers at an level of competition, be it big school novice or the US National Team, does anything without the coxswains command. Otherwise, it would be chaos.
In addition, the coxswain helps the rowers by pointing out certain flaws which may not be noticed, such as being late at the catch or “washing out” or “skying”. A good coxswain can really help a rower and all good rowers appreciate the fad that when a good coxswain says something, its done to help everyone to make the boat go faster. Rowers need to listen to the coxswain and -coxswains have to be sensitive to what the rower is having to deal with.
Finally, on race day, it is the coxswain’s job to keep his or her crew in the race, mentally, physically, and strategically. The coxswain must keep the crew informed as to where they are in the race (ex. 500 meters down, halt way home, 1 00 to go, etc.) and also where they are in relationship to other crews. A properly timed “power 10 or 20 can allow a to crew sprint right past another boat and go on to victory.
There is a very special relationship between the 4 or 8 rowers in a shell and their coxswain. The process by which the Two groups learn to work together and develop mutual respect for what the other is doing, is essential for winning crews.