Session 1: Getting Started with Sculling
Session Overview
This first session introduces participants to basic rowing motion on ergometers, equipment terminology, boat handling basics, and water safety through the flip test. It focuses on building confidence and fundamental understanding before significant on-water rowing.
Session Goals
- Learn the basic rowing motion using ergometers (stroke sequence: catch, drive, finish, recovery; Pick Drill elements).
- Get familiar with equipment terminology and boat handling (carrying, dockside in/out).
- Complete the essential “flip test” to practice water safety and self-rescue.
- Build comfort and confidence around rowing equipment and water.
- Coach demonstration of: safe boat carrying, getting in/out of the boat (dockside), basic maneuvering (stopping, gentle turning), self-rescue & flip test.
Required Equipment
- Ergometers (functional, clean, and in good working order)
- Single sculls (in slings for demonstrations)
- Oars
- Boat stretchers/slings
- Coach’s launch and safety equipment
- First aid kit and safety gear
- Clean towels for flip test participants
- Water and snacks for participants
Pre-Session Preparation
- Arrange ergometers in semi-circle facing instructor position
- Set up example boat in stretchers with oars
- Prepare coach’s launch with safety equipment
- Confirm adequate PFDs for all participants
- Verify weather conditions are suitable
- Prepare sign-in sheet and liability forms
- Set up flip test area with safety equipment
- Ensure all equipment is clean and in good condition
Detailed Session Timeline
0:00-0:30
Welcome and Introduction
- Take attendance
- Complete any outstanding paperwork
- Collect medical information forms
- Outline the four-session structure
- Explain learning objectives and timeline
- Set expectations for progression
- Point out key areas: bathrooms, changing rooms, first aid
- Quick tour of boathouse
- Safety exits and emergency procedures
0:30-1:45
Equipment and Technique Introduction
- Parts of the boat (bow, stern, gunwales, rigger, etc.)
- Types of boats and their differences
- Demonstrate carrying positions
- Parts of the oar
- Proper grip and handling
- Difference between sweep and sculling oars
- Proper boat handling techniques
- Storage procedures
- Basic maintenance awareness
- Basic rowing terminology
- Learning the stroke sequence: catch, drive, finish, recovery
- Practicing components of the stroke (e.g., legs only, body swing, Pick Drill: arms only, arms & body) - *Note: Erg-based drills are optional depending on the group's needs and prior experience.*
- Hands-on practice with coach feedback
- Parts of the shell and oars
- Coach demonstration: Safe boat carrying techniques
- Coach demonstration: Getting in and out of the boat (dockside)
- Coach demonstration: Basic maneuvering (e.g., stopping, gentle turning)
- Coach demonstration: Self-rescue & Flip test
1:45-2:00
Break & Transition
- Allow participants to rest, hydrate, and prepare for water activities (flip test).
2:00-2:45
Water Introduction & Safety (Flip Test & Boat Feel)
- Guided assistance into a training shell at the dock.
- Practice basic balance and boat feel at the dock. Focus on getting comfortable with the boat's instability.
- The Flip Test / Capsize Drill (explanation, demonstration, individual attempts).
- Reiterate: Stay Calm & Stay With Your Boat, Manage Oars, Right the Shell, Position Oars, Re-Enter.
Flip Test Safety Note
Always maintain visual contact with participants in the water. Have PFDs and reaching devices readily available. Stop immediately if a participant shows signs of distress. Ensure water temperature is appropriate or thermal wear is used.
- Introduction to the "Pick Drill" (arms only, arms & body) with coach guidance near the dock.
- Simple rowing technique exercises near the dock, focusing on balance and oar movement.
2:45-3:00
Wrap-Up, Equipment Care & Next Session Preview
- Reinforce main points of the day
- Answer any immediate questions
- Coach Demo & Supervised Practice: Proper equipment rinsing and storage.
- Explain Session 2 focus and goals
- Assignment: Review basic stroke sequence
- Remind about weather-appropriate clothing for next session
Coaching Tips for Session 1
Key Points to Emphasize
- Safety first! Reinforce the importance of staying with the boat if capsized
- Focus on the sequence of the stroke rather than power or speed
- Proper posture is essential for long-term success and injury prevention
- Build confidence through positive reinforcement of small successes
Common Challenges and Solutions
Signs of This Challenge:
- Participant shows visible anxiety about water entry
- Hesitates at water's edge
- Asks to skip or postpone flip test
Effective Approaches:
- Allow participant to watch others first
- Offer to stand in shallow water with them
- Break process into smaller steps (sit in boat in shallow water first)
- Provide extra flotation if needed for confidence
- Emphasize that successful completion is required for program continuation
Signs of This Challenge:
- Participant mixes up the order of movements
- Shows frustration when trying to coordinate arms, back, and legs
- Reverts to inefficient movements when tired
Effective Approaches:
- Break down the stroke into isolated components
- Use analogies: "push like a leg press, pull like rowing a boat"
- Practice arms-only, then arms-back, then full stroke
- Use verbal cues: "legs-back-arms, arms-back-legs"
- Pair struggling participants with those who grasp the concept
Assessment and Progress Tracking
Session 1 Competencies
Use this checklist to track each participant's progress: