Crescent Boat Club

Sculling Basics

1. Ready Position
2. The Safe Position
3. Connecting - body to boat and oars
4. Six-step stroke

a. hands away
b. body over
c. slide
d. catch and legdrive
e. swing
f. finish

5. At the Ergometer
6. Getting into a shell
7. Getting out of a shell
8. First time on the water
9. Balancing with the oars
10. The Catch
11. The Finish
12. Swing pics
13. One full stroke and run

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Equipment

1. Naming the parts of shell
2. Naming the parts of rigging
3. Naming the parts of scull and sweep

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Technique Drills

1. Outboard Grip
2. Squared Blades
3. Stop at Hands Away
4. Halt at Finish - long run
5. Sloooow slide
6. Swing pic-hands only
7. Swing pic- body over
8. Short stroke - quarter/half slide
9. Blind Rowing
10. Feet Out (of shoes) Rowing
11. Fake Strokes
12. Alternating side Rowing

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Training

1. Winter work
2. Erg workouts
3. Running/Lifting/Erg
4. Early season rowing workouts
5. Race prep workouts
6. Quad training
7. Doubles work
8. Training alone in single

Speed Drills

1. Racing Starts
2. Power surges - 10stroke, 20s, 40s
3. Tempo practice - rate changes
4. Quarter mile sprint

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