Cox Training 09/22/13 Jackie Olive Basic Instructions and Commands Pre-Rowing Before Leaving Boathouse: 1.

Sign out the boat: Hofer Rice Crew 6:30 AM 2. Put two slings outside boathouse 3. Get cox box (labeled Rice on bottom of rack) (charge cox box by placing it in the hole and cranking up to 12) Tell Rowers: 1. Oars Down tells them to put oars on right side of N. dock 2. When about to lift the boat: Hands on 3. Optional: Show sides 4. Up an inchand up! 5. Out of racks 6. Center in the lane/boathouse (so wont hit sides of the boathouse) 7. Walk it out (instead of out, can be outhouse/inhouse depending on if taking out or putting in) 8. Over heads and Roll it in 9. Ports to oars and Starboards to oar locks (get oars from near dock and open oar locks) Put oars in on side that is closer to dock 10. Run outside oars (put the oars out to stabilize and prevent capsizing and keep hands on the oar) 11. One foot in (on white strips) And down (sit down here, only put weight on white tape) 12. Count down from bow when ready (all rowers will count down and state problems, if any) When heading into dock straight in: stroke pair makes light strokes Types of Regattas Head Races (fall), 4-5k staggered starts - Pass boats as you would on the highway (left side passing lane), but if they are on far left side (towards center), its okay to pass on the right (judgment call) Sprints (spring) Turning Types: Lake turn Point turn

In order to turn, have stroke seat stop and opposite side row (bow seat). Or can just have one side paddle and other side hold. Be cognizant of wind (be more than 10 feet out before turn away from shoreline) Setting the boat (balancing it out): put handles down (common mistake) will tilt boat in the opposite side while putting handles up will title it towards that side Dont move around and dont let rowers move around Commands and Preparatory Commands When Rowing 1. Way enough = stop (blades flat out on the water) 2. Check it down OR Check OR Hold Water = square blade in the water to brake the boat 3. Catch (wound up before rowing) and Finish (legs outstretched about to pull back in) 4. Back it down OR Back = rotate oar 180 degrees and push away water (almost a reverse stroke) 5. Heads in the boat OR Set the boat = align bodies straightforward