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Westdale Indoor Rowing 201 3 /2014. Athlete & Parent/Guardian Information Meeting October 23 rd , 2013. Handouts You Should Have BEFORE We Begin!. PLEASE RETURN BEFORE YOU LEAVE TONIGHT: Pink? – Parent Info/Feedback Form Blue? – Communication Checklist - PowerPoint PPT Presentation
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Westdale Indoor Rowing 2013/2014
Athlete & Parent/Guardian Information MeetingOctober 23rd, 2013
PLEASE RETURN BEFORE YOU LEAVE TONIGHT:
Pink? – Parent Info/Feedback Form Blue? – Communication Checklist
REQUIRED BEFORE ATHLETE’S 1ST PRACTICE: White? – Student Athlete Information Package
PLEASE KEEP A COPY FOR YOURSELF: Yellow? – Student Code of Behaviour
Handouts You Should Have BEFORE We Begin!
“Nonfunded” Approved Sport
2 teams: Westdale S.S. & Ancaster H.S.
Rowing in the HWDSB
NEW in 2011/2012!
2 separate teams representing 2 separate seasons◦ INDOOR Rowing (November – March Break)◦ OUTDOOR Rowing (March Break – June)
Each season is self-contained
Rowing at Westdale S.S.
Selections in Late March◦ Fitness Testing: Rowing Canada Aviron (RCA) erg
testing battery – 5 erg tests◦ Skill Assessment: RCA Technical Assessment – on
the erg & indoor rowing tank◦ Coachability: Based on selection week◦ Logistics: e.g., specific categories, equipment
available, coach:athlete ratio, etc. Rowers are selected based on their
performance during selections only◦ Indoor Rowing season performance not applicable
Outdoor Rowing at W.S.S.
“I want to row in the outdoor season...
...should I even be here?”
YES!
Fitness & Strength Skill Development & Proper Rowing
Technique Introduction to On-Water Specific Skills Injury Prevention Habit Development Introduction to Rowing Culture & Norms Team Bonding & Relationship Building
Why Indoor Rowing Matters
In 2010/2011, two Westdale students were offered rowing scholarships to the United States based primarily on their performance in the indoor rowing season.
(Kayla Lucier – University of TennesseeEthan Sykes – Mercyhurst College)
Injury◦ Every effort will be made to instruct athletes in
proper technique in all activities, but still an element of risk Erging Weight-Training Running/Stairs Circuits
Overtraining◦ Athletes regularly tracked & monitored e.g.,
encouraged & taught to track HR, 1-on-1 meetings with coaches, regular fitness testing, etc.
Elements of Risk Involved
“I’m convinced!”Let’s talk more about the 2013/2014 Westdale Indoor Rowing season...
Coaching Structure
Teacher Rep
Head Coach
Women’s Team Coach
Supervisor
Supervisor
Men’s Team Coach
Supervisor
Supervisor
Teacher Rep: Ms. Carolyn Craven◦ Department Head, History
Where the Head Coach is not a teacher at the school, is “responsible to the principal for the overall operation of the program”◦ Orientation of coaches to HWDSB/WSS policies◦ Completion & submission to HWDSB of Rowing Safety
Checklist ◦ “Establishment of a simple & easily available path...for
team members to report any instances of abuse or harassment”
Parent Liaison
Meet Your Coaches!
Head Coach: Michael Roche◦ Mens's Coach, Leander Boat Club Sr and U23 LWT Mes Program
“Responsible for all aspects of the school program including the selection & orientation of coaches & supervisors, co-ordinating & chairing a pre-season meeting with parents & participants, liaison with Leander Boat Club & completion of the Rowing Safety Checklist.”
Required Level of Qualification:◦ Certified “RCA Coach”, or in process◦ Minimum: RCA Weekend #1, including assignment & Making
Ethical Decisions module◦ Must be 19 years of age
Meet Your Coaches!
Team Coach(es) “Under the direction of the Head
Coach...will assist the Head Coach with the training of school athletes”
Required Level of Qualification:◦ As a minimum, certified RCA Learn to Row
instructor◦ Making Ethical Decisions module◦ Must be 19 years of age or over
Meet Your Coaches!
Head Coach: Michael Roche Qualifications:
◦ “RCA Coach” qualification in process, ◦ 3 years W.S.S. Team Coach◦ LBC Men's Coach (Sr and U23 LWT Men)◦ 18 years competitive rowing at the performance
club level
Meet Your Coaches!
Supervisors and Coaches: “Under the direction of the Head Coach...will assist with...supervision...during dry land training, off-water instruction and supervision in a coach boat”
Coaches:◦ Ali Gage
Supervisors◦ Peter DeNew, Brock Gadsdon?◦ Westdale parents
Meet Your Coaches!
Train & compete on an indoor rower, or “ergometer”/“erg”
What is “Indoor Rowing” exactly?
Fun Fact: If you search for “rowing, torture” on Google Images, most results are of people erging...(just ask any rower!) :P
Erg simulates fundamental movement pattern of the rowing stroke & measures energy output◦ “If you were rowing a real boat right now, this is how fast you would be
going...” Indoor Rowing competitions (“ergattas”) measure how fast
individual athletes can complete 2000m WSS Indoor Rowing season will also include complementary
fitness training◦ Weight Training◦ Running/Stair Workouts◦ Ab/Core Strength◦ Flexibility◦ Cardio Circuit Training
Westdale’s Indoor Rowing training program follows CS4L’s “Long Term Athlete Development” model
What is “Indoor Rowing” exactly?
WSS Indoor Rowing Expectations Congratulations! No selection process! No cuts! Everybody makes the team! Everyone welcome! No previous experience required! No previous fitness required! Absolutely no prerequisites! The more the merrier! All you need is a desire to improve and willingness to
work hard! TBD – indoor fee (previous years was $85) covers
indoor regattas and tank sessions.
Regular schedule (refer to calendar) All practices at WSS unless otherwise noted
Athletes must attend at least 70% of these practices to compete at Indoor Rowing competitions
TBD – optional stair runs and possible LBC sessions
WSS Indoor Rowing Expectations
SUN MON TUES WED THURS FRI SATOFF 6:30-
8:00AM6:30-
8:00AM6:30-
8:00AM6:30-
8:00AM6:30-
8:00AMTBD
Additional Optional Opportunities for Success:◦ Introduction to on-water technique at Don Rowing
Club (Mississauga, ON) 8-person indoor rowing tank
◦ Various opportunities to join LBC U17/U19 Club program (additional fee if not LBC member)
WSS Indoor Rowing Expectations
Canadian Indoor Rowing Championships◦ Hershey Centre, Mississauga ON
Hamilton High School Indoor Rowing City Championships◦ Leander Boat Club, Hamilton ON
Ontario Indoor Rowing Championships◦ Ridley College, St. Catharines ON
McMaster2x4 Sprint Relay◦ McMaster University
WSS Indoor Rowing Competitions
Unisuit◦ 1-piece spandex ◦ Approximately $75◦ Mandatory
Other items will be available, but are optional◦ Team “swag” e.g., t-shirts, L/S shirts, sweat pants,
hoodies, gym bag, etc. ◦ Training-Specific gear e.g., spandex tights, racing
L/S shirt, hat, etc.
WSS Indoor Rowing Uniform
Running Shoes Spandex shorts recommended...yes, even for the boys!
◦ Walmart, Zellers, etc. in workout clothing section, if lucky◦ Running stores◦ Lululemon
Definitely NOTHING baggy! Gym bag to keep rowing gear separate from school work at
school Top should be comfortable but not too baggy
◦ Tends to be warm in the school, tank tops/thin t-shirts PERSONAL, WELL-LABELED WATER BOTTLE! Sweat towel is a good idea! Post-workout nutrition Several really good alarm clocks...
Rowing “Equipment”
No unsupervised training◦ Ergs are OFF-LIMITS without a supervisor◦ No running outdoors without a supervisor
Mandated coach:athlete ratio◦ On-Site: Normal in-school supervision ratios (e.g., like a
classroom)◦ Off-Site: 1 coach or supervisor:15 athletes
Doors open at 6:30AM (no earlier) Athletes have LOTS of time to get to class after
practice Practice cancelled if school cancelled due to bad-
weather
A few RULES to be aware of...
Determine all equipment is safe for use Appropriate clothing & footwear must be worn When using an indoor rowing facility, rules &
regulations of that facility must be followed Skills must be taught in proper progression Competitions must be based on skills that were
taught Be aware of athletes whose medical condition
may affect participation Athlete’s fitness level must be commensurate
with the level of competition
Relevant OPHEA Rowing Specific Guidelines
From OPHEA:◦ Abide by the established behavioural guidelines◦ Report any behaviour that contravenes established behavioural
guidelines◦ Report all injuries to the coach◦ Report any unsafe equipment/facilities to the coach
From Westdale:◦ Student Code of Conduct
From Head Coach:◦ All of the above◦ Be on time◦ Be prepared◦ Take care of your #1 piece of equipment: your body!◦ Balance: rowing, sleep, school, family, friends, job...◦ Maintain rowing equipment & advocate for its positive use
Athlete Responsibilities
Support athletes in fulfilling their responsibilities (from previous slide)
Communicate with Team Coach & Head Coach ◦ Illness & Injury◦ Medical Conditions◦ ANY other issue!
Support a healthy lifestyle & healthy habits◦ Nutrition◦ Sleep◦ Balance◦ Drug & alcohol use/abuse◦ Physical, emotional & mental well-being of athlete
Parent Responsibilities
Communication Protocol
Head Coach• 1st line of contact Teacher Rep
W.S.S. Athletic Department or
Principal
Communication Protocol Head Coach
◦ [email protected]◦ Twitter: @CoachRocheLBC◦ Open, accessible & transparent communication for
athletes & parents Email Carolyn if questions, comments or
concerns◦ [email protected]
General Communications:◦ westdalerowing.wordpress.com◦ training schedules, regatta schedules, parent
information
Your turn!Questions?Comments?