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Session 2: Hitting the Water - Basic Stroke Sequencing

Session Overview

This second session transitions participants from ergometer to on-water rowing, applying the stroke sequence (Pick Drill, Pause Drills) learned in Session 1 to the boat environment. The session emphasizes proper recovery sequence (arms → body → slide), introduces feathering/squaring, and develops basic boat control and understanding of river traffic.

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Session Goals

• Transfer ergometer stroke sequence to on-water rowing, focusing on the Pick Drill progression.
• Establish proper recovery sequence (arms → body → slide) using Pause Drills.
• Develop basic boat control, balance, and understanding of river traffic basics.
• Master safe launching and landing procedures with coach demonstration and guidance.
• Learn and practice feathering and squaring the blades.

Required Equipment

• Single sculls
• Oars
• Ergometers for warm-up
• Coach’s launch
• Communication equipment (whistle/megaphone)
• First aid kit and safety gear
• River traffic pattern map/diagram

Pre-Session Preparation

1. Set up ergometers for warm-up
2. Prepare boats with proper settings for each participant
3. Check oar collars are properly adjusted
4. Ensure coach’s launch is fully equipped
5. Review participant skill notes from Session 1
6. Check weather forecast and water conditions
7. Prepare simplified river traffic diagram for reference

Detailed Session Timeline

1. Review and Warm-up (30 minutes)

• 0:00-0:10 - Welcome and Session 1 review
  • Review key learnings from Session 1 (erg drills, flip test, boat handling, equipment care)
  • Address questions from homework
  • Set expectations for today’s session: transferring erg skills to water, recovery sequence, feathering.
• 0:10-0:25 - Ergometer technique warm-up (Optional, based on group need)
  • Review Pick Drill progression (arms, arms/body, 1/4 slide, 1/2 slide, full slide) - Emphasize understanding the sequence rather than drill perfection.
  • Practice Pause Drills (e.g., pause at hands away, pause at body prep) - Focus on body awareness and control.
  • Focus on smooth transitions and “arms-body-slide” recovery sequence.
• 0:25-0:30 - Transition to boathouse floor & Safety Briefing on River Traffic
  • Briefly review basic river traffic rules (e.g., stay to starboard side, between the islands and the big tree / small dock).

2. Equipment Preparation & Launching (30 minutes)

• 0:30-0:45 - Equipment assignment and adjustment
  • Proper boat selection
  • Foot stretcher adjustment
  • Oar selection and adjustment
  • Learning “oars down first” procedure (if applicable)
  • Boat sign-out process (if applicable)
  • Safe carrying techniques to the dock (coach demonstration)
• 0:45-1:00 - Launching procedure demonstration and practice
  • Review of dock commands and procedures
  • Step-by-step launching process
  • Individual practice with coach supervision

3. On-Water Skill Development (90 minutes, including a short break if needed)

• 1:00-1:40 - First Skills Focus: Pick Drill & Pauses
  • Row from dock to practice area, focusing on initial stability and light strokes.
  • Coach Demo: Full stroke on water, feathering and squaring blades.
  • Gentle application of Pick Drill progression on water (arms only, arms & body, 1/4 slide, etc.) - Focus on comfort and basic execution, not strict drill adherence.
  • Gentle application of Pause Drills (pause at hands away, pause at body prep) on water. - Focus on boat stability and sequencing feel.
  • Applying recovery sequencing on water: “arms away, body over, then slide”.
  • Basic turning practice (as introduced in Session 1).
• 1:40-2:20 - Second Skills Focus: Feathering & Continuous Rowing
  • Introduction to feathering, focusing on gentle wrist movements and blade awareness. Avoid complex feathering drills; aim for basic understanding and execution.
  • Practice basic sequencing: legs-body-arms for the drive.
  • Focus on control and awareness, linking strokes.
  • Building comfort with the unstable boat.
  • Coach feedback on common errors and corrections.
• 2:20-2:30 - Return to dock preparation
  • Review landing procedure
  • Practice approaching the dock

4. Dock Landing Practice (30 minutes)

• 2:30-3:00 - Individual landing practice
  • Coach demonstration
  • Each participant practices landing
  • Provide individual feedback
  • Multiple attempts if needed

5. Conclusion and Next Steps (30 minutes)

• 3:00-3:10 - Equipment storage and care
  • Proper boat handling
  • Cleaning and storage (rinsing boats and oars)
  • Reporting any issues
• 3:10-3:20 - Session debrief
  • Group discussion of challenges
  • Celebration of achievements
  • Key learning points
• 3:20-3:30 - Preview of Session 3 and homework
  • What to expect in Session 3
  • Assigned videos and readings
  • Self-practice suggestions if applicable

Key Coaching Points

Technique Focus Areas

1. Recovery Sequence - Clear distinction between arms-body-slide
2. Hand Heights - Level hands, no teeter-totter
3. Blade Control - Square/feather timing, clean entry/exit. Introduction to feathering.
4. Balance - Finding the balanced point, minimal touching of gunwales
5. Posture - Maintaining proper back position through the sequence
6. Sequencing and Control - Reinforcing correct sequencing and boat control through guided practice, rather than intensive drills.

Common Issues to Address

• Rushing into the catch
• Uneven hand heights
• Death grip on handles
• Delayed feathering
• Dropping hands at catch
• Poor body control on recovery

Safety Emphasis Points

• Awareness of other boat traffic
• Proper command responses
• Communication between boats
• Weather awareness
• Basic navigation rules

Assessment Considerations

Coaches should note each participant’s:

• Control of recovery sequence
• Balance and boat control
• Safety awareness on water
• Launching and landing technique
• Response to coaching cues

Post-Session Tasks for Coaches

1. Update participant progress notes
2. Identify any special attention needs for Session 3
3. Note equipment adjustments needed for each participant
4. Send follow-up email with homework resources
5. Log any safety incidents or concerns

Resources for This Session

• Key Drills Repertoire - Full library of teaching drills
• Equipment Adjustment Reference - Guide for boat setup
• River Traffic Guide - Navigation patterns

AARC Coach Resources - For internal use only