Coxing Basics RUNNING PRACTICES, CORRECTING TECHNIQUE, MAKING CALLS

Lynn Nguyen

Running Practices

Coxswains serve many functions in practice Record keeping: taking down times, attendance, other administrative Conduct workouts Correct technique, motivate

First thing when you arrive: start setting up Help out as much as you can, but don’t forget about directing people

who arrive later Coach will give you exact instructions on erg placement, launch

bags… Then: take attendance (by boat if water practice) Finally: make sure everything gets put up

Running Practices

You and the captains are in charge. Final word on workouts goes to me first, and then you.

Be assertive and directive when running practices, but remember that the rowers are your peers, and your teammates. Use a respectful tone; don’t be condescending, or mean for no

reason Golden rule!

Make sure you stick to the workouts, stroke rates, and rest periods. A little leeway here or there isn’t what crew is about! Coaches choose

those numbers for a reason.

How to Cox

Tone: As a cox, your words and behavior set the tone for the entire boat. Which tone to use is dependent on the situation:

Drills: Calm, directive, almost conversational Pieces: Calm, assertive, directive, a little demanding Sprints: Controlled, aggressive, demanding, focused Project your voice from your stomach, not your throat. You don’t want to

sound like a shrill nag, or hurt yourself after long practices. Your crew’s attitude will reflect your outlook. You’re thinking for 9!

How to Cox

Rhythm: In–Rhythm/Rhythm Calls:

Mimic beat of the rowing stroke: Catch/Finish, Catch/Drive, Finish/Arms Away

Draws attention to that part of the stroke for technique Beat will focus rowers and get rowers to push a little harder

Catch/finish/arms away: LEGS! Quick arms…., LEGS! Quick arms…. Catch/Drive: PLACE, GO. PLACE. GO. PLACE GO.

Good for setting ratio, taking down ratings, lower stroke rating pieces

How to Cox

Rhythm: Above – Rhythm:

Call the catches, and speak over the recovery. Staccato on the catch, drawn out or quieter on the recovery.

“DRIVE the hips! Relaaax, DRIVE the hips! Relaaax.” “LEGS! And breathe, LEGS! And breathe. LEGS! And breathe.” “ONE! High hands…, TWO! Quick catches…, THREE! At a 28…”

Good for focusing catches, and keeping technique consistent, power pieces (10’s, 20’s)

Breaks monotony, keeps rowers on their toes because of the variety of words.

Good time to slip in information updates: On bow deck, rate 34…

How to Cox

Rhythm: Outside of Rhythm:

Conversational, with total disregard to the beat of the strokes. “Leave it all on the water here… coming up bow to stern. On my call, we’re

going to take it up two to a 32 and walk through em!” “They’re making a move on us, let’s put them back in their place, and show

them why we’re the A boat!” “Timing’s a little off, work together, and focus.”

Good motivation at the end of long sprints **** DON”T BABBLE. Make it short and meaningful.

Good way to draw in focus, and talk about technique.

What to Say

Have a filter. You’re thinking for 9! Freak out in your head, but be cool, Fogell If someone’s walking:

“They’re taking a move, let’s hold them off.” etc. If timing is horribly off:

Don’t say what we’re all thinking: “Hey guys, it’s a cluster –F out here, and we need to fix it.”

Try: “Alright guys, timing’s a bit off, I need you to take 10 for catches” Sound like you’re in control, because that’s how you need your

rowers to feel. Always understand the workout, think on your feet, and ask a coach

for help if you need to

What to Say Speak with purpose

The worst thing a rower in pain can hear is a cox talking out of their a** Avoid “filler” words

Encouraging words out of context, or repeated needlessly *Rhythm calls are different

Every cox has their own, take a second to think before you say something, and they’ll go away

“That’s it”, “NICE!”, “You got this!”, “They got nothin!”, “Good!” Give your 10’s, 5’s, 20’s, a goal, and save the power pieces for special

occasions Usually to prevent common technique errors: Quick hands, ratio, quick

catches…. Avoid counting just numbers for too long, and finish every call you make

What to Say

Give rowers information: Rowers have to get a little out of their heads to row hard, and to row

properly. Not enough to distract them, just enough to keep them from looking

around SPM, position in race or practice piece, elapsed time, distance

traveled, splits (if you have a Stroke Coach)

Running Workouts

Starting a piece: Always explain the workout before starting. Answer all questions,

within reason. (No smart asses!) Tell them to sit ready, specify at which part of the stroke and who

“All 8 sit ready at the catch…” “Middle 4, ready at ½ slide…”

Remind them how to start the piece “Attention”, “Ready all”, “Ready”….. “row!”, “go!”

“Next workout is 3x 500m at a 30,32, and 34. We’re gonna start with the 30. All 8 sit ready, five to build, ready… row! One- two!...”

Running Workouts

Calling rating changes: Tell them where they’re at Tell them where they need to be Tell them how to get there, and when Tell them when they hit it, how close they are

“We’re at a 22, let’s take it up two to a 24….On THIS one! Good, rate 24.” “At a 24 now, let’s take it up to rate, over 5. Ready… on THIS ONE, ONE!

26…., TWO! Quick hands….THREE! Rate 28, FOUR! Through the water…FIVE! Rate 32… Keep it right here for 10 min….”

“Rate 28, in 2, lengthen out to a 26. That’s in ONE! Breathe…, TWO! Control…… LEGS!” ** The settle stroke is crucial at any rate.

Some Examples

Mary Whipple, 2003. USA W8+ with USA W4x Temple Men, 2013. Practice Sarah Harrick, 1998. UVA WJV8+ Practice at mid-range rates Caroline Buchannan, 2014. Gainesville Area Rowing WV8+

That’s all, for today!