2. 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
3. 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.
4. 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!
5. 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
6. 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…
7. 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.
8. 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
9. 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
10. 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)
11. 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!...”
12. 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.
13. 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+
