Active row school resources pack

SCHOOLS RESOURCE PACK

INTRODUCTION Welcome to the Active Row Schools Resource Pack for our Partner and Competition Schools working with young people across London. Rowing is a fantastic sport to get young people active, especially those who do not enjoy traditional team games at school. Our new resource pack is designed to give you all the information you need to develop technique, prepare for competition, deliver new challenges and fully engage with SEND pupils. Each section consists of detailed exercises and instructions to bring new ideas to PE lessons and after-school Active Row Clubs. As you get more familiar with the resources, you can use them as a blueprint for customised sessions and add your own exercises to develop Young Leaders supporting sessions. Our sessions will be something different for your pupils to experience and will improve their fitness and indoor rowing technique. Hannah Shears Programme Director, Satellite Hubs and Clubs London Youth Rowing Active Row | Schools Resource Pack — 2

OUR COACHING COMMITMENT Our Coaching Commitment to Young People Active Row Outcomes – Developing Young People Our team of Community Coaches will follow six RESILIENCE key commitments to ensure young people get the Participants will gain resilience pushing themselves best experience, to enjoy being active and become to improve. Young people will be encouraged to physically active for life (resilient habit). find their level and achieve their ‘personal best’ PERSONALISED TEAMWORK Understanding the group, asking for feedback, Through games and relays, young people will understanding goals and motivations develop teamwork skills INSPIRING COMMUNICATION Being role models for young people, celebrating Young people will be encouraged to take a lead successes small and big, supporting new role and deliver instructions to the group, to develop Models communication skills CREATIVE INCLUSION Play music based on choices of young people, All young people will be encouraged to play a reward innovation and encourage new games and full part in the Club and reach their own level, challenges activities will be adapted where appropriate. SOCIAL Allow time for young people to chat, encourage use of social media in a break or at the end of sessions, celebrate birthdays INTERACTIVE Explore and discuss apps to track progress, encourage young people to write a blog, share results of the Active Row online league REWARDING Led by our Community Coaches with ideas from group, including progression to Rowing tasters, selection for training as a Young Leader Active Row | Schools Resource Pack — 3

CONTENTS SECTION 1 - GETTING STARTED 5 SECTION 3 - DEVELOPING FITNESS 25 How To Use A Rowing Machine 6 Fitness Training 26 Technique For Indoor Rowing 8 Exercise Glossary 34 SECTION 2 - ENGAGEMENT 10 SECTION 4 - PREPARING TO COMPETE 35 Games & Relays 11 Setting Up Venue Race 36 Cops and Robbers 11 Training For Competition 37 Hang Tough! 12 Gold Medal Standards 43 Pirate Of The Thames! 12 Great River Race 13 Erg Limbo 14 Erg or No Erg? 15 Ergo Golf 16 Stroke Challenge I-Rate 19 Ergo Rounders 19 Penalty Shoot Out 20 Relay Racing 21 Young Leaders Training & Challenges 22 SOCIAL MEDIA AND PROMOTION londonyouthrowing LYRowing London Youth Rowing want to see the great sessions you put on for your London Youth Rowing students. It’s always great to see young people really enjoying rowing and being active. Like ‘LondonYouthRowing’ on Facebook and tag ‘@LYRowing’ on Twitter. You can also download more resources from our website: www.londonyouthrowing.com Active Row | Schools Resource Pack — 4

SECTION 1 - GETTING STARTED

SECTION 1 - GETTING STARTED: How to use a rowing machine Setting up the Monitor: Step 1 1. TIMER • Press the menu button to turn on the monitor This will count upwards telling you how long you’ve • The screen will show the main menu been rowing. (During a workout this will count down • Using the buttons select - Just row or display your distance counting down) • The following screen will appear: 2. S/M 2 This is how many strokes you are taking per minute 1 3 3. /500M 4 This is how long it will take you to complete 500 5 metres (it also represents how much power you are producing) Setting up the Monitor: Step 2 • Turn on the screen to get to the main menu 4. M • Press - select workout This is how many metres you have covered so far 1 5. AVE /500M This is your average time taken to complete 500 2 metres 1. STANDARD LIST This screen will show you pre-set workouts for you to use. Press the button next to your desired workout and it will load it for you. 2. NEW WORKOUT In this section create your own workout, select distance or time The following screen will appear: Active Row | Schools Resource Pack — 6

SECTION 1 - GETTING STARTED: How to use a rowing machine Setting up the Monitor: Step 2 continued 1. Moves current selection to the right 2. Adds value to your current selection 61 3. Subtracts value from your current selection 2 4. Moves current selection to the left 3 5. Confirms selection and get the workout ready 4 6. SET TIME/DISTANCE 5 This indicates selected time period or distance Using the Monitor: To Check Scores • Go to the main menu • On the new screen you can press the memory button • On older screens you need to select ‘more options’ then memory • Screen will display a list of previous results with split times How to set resistance • Resistance – the rate that the flywheel is decelerating • You can set the damper lever at the side of the machine • We recommend that the maximum is level 5 for all ages • Rowing with the fan at Level 5 is the equivalent to rowing on the water Active Row | Schools Resource Pack — 7

SECTION 1 - GETTING STARTED: Technique for Indoor Rowing STEP 1: ADJUST THE FOOTPLATE Place feet on the footplate, when tightening the strap, each participant should have the strap going over the middle of their toes. STEP 2: SIT AT FRONT STOPS Sitting on the front of your seat and gripping the handle wide with your little fingers hanging off the end. Slide forward keeping arms straight and sitting up tall with chest out. This is the starting position for a stroke. STEP 3: START THE LEG DRIVE Keeping the arms straight and body tall push feet on the footplate until legs are flat. STEP 4: THE BODY ROCK Once legs are flat lean the body back. Imagine a clock face you should start at 11 o’clock and finish at 1 o’clock. It is only a small movement. Active Row | Schools Resource Pack — 8

SECTION 1 - GETTING STARTED: Technique for Indoor Rowing STEP 4: THE FINISH Once body is rocked back pull the arms in to finish off the stroke. The handle should end up at the top part of your ribcage and elbows should be pointing down. STEP 5: THE BODY ROCK This is the phase that gets you back to front stops. First straighten the arms, rock the body forward (pivot at the hips) then slide slowly forwards. STEP 6: THE RECOVERY Once hands have cleared your knees, the knees bend and gradually slide the seat forward to the start position. Active Row | Schools Resource Pack — 9

SECTION 2 - ENGAGEMENT

SECTION 2 - ENGAGEMENT Games & Relays Practice Cops and Robbers • Format: Two equal teams - Cops v Robbers Set distance for 2000m (or more if you have large teams). Rules are the same as for normal team relay situation but when doing the obstacle no one may row. Each person in the team must get a chance to row at least once (the whole team must do the obstacles). Robbers get 100m head start but they have to spend longer avoiding some obstacles. For some of the obstacles the cops have an easier time! DISTANCE OBSTACLE ROBBERS COPS 200 metres 10 Sit-ups 5 Sit-ups 400 metres Door needs to be broken down 10 Burpees 10 Burpees 600 metres Brick wall to be climbed 10 Lunges 5 Lunges 800 metres 10 Press-ups 10 Press-ups 1000 metres Busy Road to cross (police can hold 10 Leg raises 10 Leg raises 1200 metres up traffic!) 10 Squats No wait! 1400 metres Dead end 10 Frog jump 10 Frog jump 1600 metres 10 Star jumps No wait! 1800 metres Crawl Through hedges 10 Sit-ups 10 Sit-ups Police Helicopter overhead River to cross Police Road block Shopping Mall – very busy! TEAM THAT FINISHES FIRST WINS! Active Row | Schools Resource Pack — 11

SECTION 2 - ENGAGEMENT Games & Relays Practice Hang Tough! • Format: Set up rowing machines to complete a 500m race 1. Record each individual’s average time for 500m 2. All participants set the machines on ‘Just Row’ 3. All players start rowing at the same time and must hold their average/500m at or below their 500m time for as long as possible. 4. Two or more consecutive strokes above this number and they must stop rowing! • Make it harder by setting the stroke rate, playing best of three or taking a second or 2 off their target time • Make it easier by adding 1 or 2 seconds to the target time Pirates of the Thames! • Format: Select two teams for a 2000m relay race, Pirates v British Navy 2000m relay race PIRATES Pirates are in a sailing ship therefore they are restricted by the speed of the wind and their average speed per 500m cannot go below 2:05 (changes as appropriate to age/ability). They have a limited number of people on board therefore each person may only row once. BRITISH NAVY The British Navy has been damaged in an earlier battle so they cannot row above 20 strokes per minute BUT they do have a large crew therefore each person in the team can row as many times as they want! WHOEVER HAS THE FASTEST TIME AFTER PENALTY POINTS ARE ADDED IN WINS! Active Row | Schools Resource Pack — 12

SECTION 2 - ENGAGEMENT Games & Relays Practice Great River Race • Format: Set up 6 machines, allocate one machine for each ‘animal’ with a Young Leader or scorer for each machine. This game can be run with teams for each ‘animal’ Set an appropriate distance for the race and ask rowers to predict what animal will go fastest! The Young Leader or scorer needs to make sure that only the specified body parts are being used and that the rate is strictly followed! FROG USE R AT E FISH Legs only* 22 - 26 DUCK Legs, body, arms 16-18 S WA N Arms only 28 - 32 HERON Feet out 20 - 24 EEL Straight arms 18 - 22 Blind folded 18 - 24 *Participants always hold on to the handle, even for Legs Only. AFTER THE RACE – DISCUSS WHO MOVED FASTEST AND WHY! REPLAY THE GAME AND THINK UP YOUR OWN ANIMALS WITH DIFFERENT DISADVANTAGES. Active Row | Schools Resource Pack — 13

SECTION 2 - ENGAGEMENT Games & Relays Practice Ergo Limbo • Format: Set up machines in a line, ideally one per person or pair The aim is to increase power per stroke and hit the targets which are progressively harder. A score card could be used and managed by Young Leaders. The group should set the machines on - Just Row and aim to achieve the first level (split time). All participants have 5 strokes to achieve each level. Once an individual has completed a level, they should stop and reset for the next burst. First Level 2.30 Communication Second Level Third Level 2.25 Encourage young people to support each Fourth Level other and call out technique to improve eg Fifth Level 2.20 press legs down. Sixth Level Seventh Level 2.15 Inclusion Eighth Level 2.10 Adjust the levels depending on the age and ability of the group. 2.05 An SEN group may start at 3:30 for the 1st level, followed by 3:20. 2.00 An average score for the group over 1 minute 1.55 to warm-up could decide the 1st level. Active Row | Schools Resource Pack — 14

SECTION 2 - ENGAGEMENT Games & Relays Practice Erg or No Erg? • Format: Divide rowers up into equal teams.. This is a team relay Tip challenge. For teams of 4, make sure there are 4 rotations or max 8 rotations. A rest may Divide rowers up into equal teams – try and make sure they are all of be given at half time, if the participants are equal ability! doing multiple rounds. On separate pieces of paper write down the following times - 1, 2, 3, 4 and 5 minutes. On each round the team is given the opportunity to row 500m or to pick a card and row for that time. The team which gets the most metres wins so teams must plan ahead and decide whether they will get more metres going for a card or doing the 500m standard challenge! The team which accumulates the most metres over the whole challenge wins! Active Row | Schools Resource Pack — 15

SECTION 2 - ENGAGEMENT Games & Relays Practice Ergo Golf Teamwork Ask some Young Leaders or Team Leaders to • Format: Set up between 1-4 rowing machines depending on the create their own golf course, perhaps based number of participants on a local course. 1. Draw up golf scoring cards 2. Holes on golf courses are marked with how many metres they are from tee to hole and a par number which is how many shots the golfer should be able to take to complete the hole. 3. Players compete from hole to hole, marking their card with points scored 4. Players take one stroke, take note of where they have ‘landed’, checking to see if they have hit a hazard. (Hazards can be trees, lakes, bunkers, rough ground marked on course with distance)If they have landed on a hazard they must take an extra shot at the end of the hole 5. Players score 0 points if they complete the hole in the correct amount of strokes 6. Hazards can be trees, lakes etc. If they have landed on a hazard they must take an extra shot at the end 7. Players score 0 points if they complete hole in less than the recommended par 8. Players score a point for every stroke over the par recommended for that hole THE PLAYER WITH THE LOWEST SCORE WINS Active Row | Schools Resource Pack — 16

SECTION 2 - ENGAGEMENT Games & Relays Practice Holes and Hazards HOLE HAZARD 1 HAZARD 2 HAZARD 3 Hole 1 - Par 3 Tree @ 20 + 24 Water @ 30-35 Bunker @ 62 - 64 65 metres Water @ 24-26 Bunker @ 42-44 Bunker @ 74 - 78 Hole 2 - Par 4 87 metres Water @ 23-27 Tree @ 47 + 50 Water @ 80 – 85 Hole 3- Par 5 Water @ 41 - 45 Tree @ 62 + 64 Bunker @ 101 – 106 100 metres Hole 4 - Par 6 Tree @ 23 + 33 Bunker @ 45 -50 Bunker @ 65 – 69 117 metres Hole 5 - Par 3 Water @ 25 - 30 Tree @ 46 + 56 Bunker @ 87 – 97 70 metres Hole 6 - Par 7 Bunker @ 22 - 28 Tree @ 65 + 70 Water @ 82 – 86 130 metres Hole 7 - Par 5 Tree @ 35 + 40 Water @ 59 - 67 Tree @ 87 + 90 105 metres Hole 8 - Par 6 Water @ 27 - 30 Tree @ 50 + 54 Bunker @ 56 - 62 115 metres Hole 9 - Par 3 62 metres Active Row | Schools Resource Pack — 17

SECTION 2 - ENGAGEMENT Games & Relays Practice Golf Card NAME HOLE 1 HOLE 2 HOLE 3 HOLE 4 HOLE 5 HOLE 6 HOLE 7 HOLE 8 HOLE 9 TOTAL Par 3 Par 4 Par 5 Par 6 Par 3 Par 7 Par 5 Par 6 Par 3 65 m 87 m 100 m 117 m 70 m 130 m 105 m 115 m 62 m Active Row | Schools Resource Pack — 18

SECTION 2 - ENGAGEMENT Games & Relays Practice Stroke Challenge I-Rate • Format: Set up machines in a line, with participants in pairs, for a 500m race 1. Rowers are challenged to race 500m BUT they must keep their stroke rate within a set range. 2. Set a stroke range which suits the rowers ability. (26 -30 is a good starting point for beginners) 3. Each rower has 5 strokes to find the correct rate before the observer starts counting the number of times they go out of range. 4. Record the lapse in stroke rate - per pair (Add 5 seconds penalty x each lower or higher rate) TOTAL LOWEST TIME (AFTER PENALTIES ADDED) To develop progression: OVER 1000M WINS • Narrow the stroke boundary (ie 24 – 26) • Tilt the monitor so that the rower can’t see the screen – the observer now has to tell the rower what to do. • Try different coaching styles – ie the observer cannot speak and has to use hand movements to show the rower what to do. Or just use numbers? Ergo Rounders • Format: Set up machines outside, ideally one per team This game is exactly the same as traditional rounders except for the following: 1. You set the time for each side on the machines 2. Instead of running once you have hit the ball you jump on the rowing machine and row as far as you can 3. You are only out when the fielding team touches the ball on the fly wheel. You CANNOT be caught out! Each team bats until their allotted time runs out – each player can bat over and over again. Then the teams swap over. TEAM WHO GETS THE MOST METRES WINS! Active Row | Schools Resource Pack — 19

SECTION 2 - ENGAGEMENT Games & Relays Practice Penalty Shoot Out • Format: Select two equal teams with one rowing machine each, named Attackers and Defenders. Attackers can score goals and points, the Defenders can only save goals or points being scored ATTACKERS – first person rows 5 strokes and then hands over to the next member of their team DEFENDERS – first goalie rows 5 strokes - if they better or equal the distance rowed by the attackers they have prevented the goal! If the defender successfully defends the goal they can stay on their machine – the attackers swap over regardless. Once all the attackers have had a chance to ‘shoot at goal’ the teams swap over. THE TEAM WITH THE MOST GOALS WINS! Active Row | Schools Resource Pack — 20

SECTION 2 - ENGAGEMENT Games & Relays Practice Relay Racing Tip Plan and involve Young Leaders to set up Divide everyone into groups or teams (min 4) machines Teams will row for a set time/distance: Communication Encourage teams to support each other to • Beginners 2,000m per team or 6 minutes keep working hard • Progression 3,000m per team or 8 minutes • Advanced 4,000m per team (2 x 500m each) Teams can change when they want using their own tactics or change at allocated time. For example they may have to change every minute. • Everyone has to row at least once • Undo the foot straps on the footplate. Two people will be holding the straps over a foot during the race to save time on changeovers • One person will standing next to the machine waiting to get on • One person will be on the machine rowing Developing changeover technique: • When the person on the machine has to change the people on the straps will let go • Rower will pass the handle to the person waiting to get on then roll off the machine • The new rower will sit down and start rowing, people on the straps will hold their feet back in position • The person who has just got off will swap with somebody one the footplate and they will then get ready to row Repeat this until the specified time or distance is completed. Active Row | Schools Resource Pack — 21

SECTION 2 - ENGAGEMENT Young L eaders Training & Challenges The LYR Young Leaders Programme is set up to train young people in your Club to help run sessions. They should be excellent role models for young people joining a new Club and provide a supportive and fun environment. Young leaders will be able to: • Plan and run sessions under supervision • Conduct a comprehensive warm up and cool down • Use the online league • Assist in running events/ competitions • Give and provide feedback • Use and set up the monitors Remind Young Leaders to focus on the following: Inclusion Any young person with SEN or a RESILIENCE Disability should be encouraged to Encourage young people to find their level and achieve take part in Young Leaders training their ‘personal best’ and develop their confidence and life skills. The PE Department TEAMWORK should liaise with a SENCO to Through games and relays to develop teamwork skills identify young people that could benefit from joining the training. COMMUNICATION Encourage other young people to take a lead and deliver instructions INCLUSION Adapt activities where appropriate to include all abilities and ask young people to find their preferred level Active Row | Schools Resource Pack — 22

SECTION 2 - ENGAGEMENT Young L eaders Training & Challenges These challenges are easy to set up and follow for a group of Young Leaders. Young Leaders may be confident to plan and try other challenges in Section 3. Factors to consider are: • Age of the participants • Numbers taking part • Time available The Erg Factor Stroke Length Ratio • Format: Ideally a group of 12 Young Leaders with 3 rowing machines and young people rotating Hands Over Knees Rock Over • This challenge requires four judges, as many contestants as you want and ONE machine per group! • Distance of 200m per person – teams of 4 minimum • Score 1, 2 or 3 ticks per criteria (Max 3 for 100%) Using the criteria set out below, mark each competitor as to whether they have performed the technique focus over the full distance. Relaxed Wrists and Grip Good Posture Feet Height Leg Power & Effort Additional challenge – do you have what it takes? • Row 10 strokes away from the judges, multiply this by two to get your performance target • In front of judges row 20 strokes to reach your performance target or as far beyond as possible THE WINNER IS THE CONTESTANT WHO HAS GOT THE MOST TICKS FROM THE JUDGES AND GOT THE FURTHEST PAST THEIR 20 STROKE TARGET! Active Row | Schools Resource Pack — 23

SECTION 2 - ENGAGEMENT Young L eaders Training & Challenges Light Bulb Game • Format: Set up machines for an individual challenge with monitors Tip displaying Watts Use wattage found in lightbulbs ie 40 Watts, 60 Watts, 100 Watts and challenge the Challenge individuals to achieve maximum power for minimum effort rowers to get the amounts while keeping the lowest possible stroke rate! • Set machine monitors to display Watts • There are two things to watch on the screen – the number of watts (the POWER) and the strokes per minute (the TIME spent on the recovery) • The aim is to get the set number of watts at the lowest rate FOR CHALLENGE 1 Set a stroke rate of 24 or less, for 3 rounds of 10 strokes FOR CHALLENGE 2 Reduce stroke rate to 20 or less for 3 rounds of 10 strokes Bulls Eye! Resillience • Format: Set up machines in a circle, with participants in pairs How to improve your score... 1. Young Leader to demonstrate one long maximum effort stroke 1. Learn about controlling your slide! 2. Each participant records total number of metres travelled 2. Now give it another go and see how close (1 max stroke) you get to your target. 3. Partner multiplies this distance x 5 = new target 3. Carry on practicing and see how many 4. Each participant takes 5 max strokes, compare with target metres you can go beyond your original target! Active Row | Schools Resource Pack — 24

SECTION 3- DEVELOPING FITNESS

SECTION 3 - DEVELOPING FITNESS Fitness Training Fitness training is a key component in rowing and improves overall Inclusion health and wellbeing. To ensure everyone is included, adjust specific exercises, break time and PUBLIC HEALTH GUIDELINES intensity according to ability To maintain a basic level of health, children and young people aged 5 to 18 need to do: • At least 60 minutes of physical activity every day – this should range from moderate activity, such as jogging and playground activities, to vigorous activity, such as rowing and circuit training • On three days a week, these activities should involve higher intensity - exercises for developing muscles such as push- ups, and exercises for strong bones, such as squats and rowing This section contains a six-week Beginner Programme for those that are less active and have a lower fitness level. It is the perfect starting place to help them get involved in physical activity and ready for indoor rowing. There is also an Advanced Programme for those that are already involved in sport and do regular exercise. This programme is for those that want to push themselves a little bit harder and increase their fitness levels, perhaps with a target of rowing on the water. Active Row | Schools Resource Pack — 26

SECTION 3 - DEVELOPING FITNESS: Fitness Training: Beginner Level WARM UP 5 minute jog Dynamic stretching Session One Choose a circuit and repeat if group recover after 5 minutes CIRCUIT ONE CIRCUIT TWO CIRCUIT THREE 1 minute rounds with 20 second break 1 minute rounds with 20 second break 45 second rounds with a 10 second break between exercises between exercises between exercises Crunches Squats Burpees Plank Press-ups Plank Side plank (30 seconds on each side) Lunges V-Up Mountain climbers Star jumps Side plank Leg downs Squat jumps Leg downs Session Two 1 minute rounds with a 30 second break between exercises 2 minute break between circuits CIRCUIT ONE CIRCUIT TWO CIRCUIT THREE 1 minute rounds with 20 second break 1 minute rounds with 20 second break 45 second rounds with a 10 second break between exercises between exercises between exercises Crunches Squat jumps V-ups Back extension Press-ups Leg downs Flutter kicks Lunges Mountain climbers Plank Jog Plank Side plank (30 seconds each side) Wall sits Sit-ups COOL DOWN 5 minute walk Static stretching Active Row | Schools Resource Pack — 27

SECTION 3 - DEVELOPING FITNESS: Fitness Training: Beginner Level WARM UP 5 minute jog Dynamic stretching Session Three 5 minute rounds - Complete as many sets as you can during 5 minutes. ROUND ONE ROUND TWO Repeat twice. 10 Squats 10 Lunges 10 Press-ups 10 Burpees 10 Sit-ups 10 Leg downs 10 Star jumps 10 Mountain climbers 10 V-ups 10 Back extensions Session Four CIRCUITS 1 minute rounds with 20 seconds break between exercises. 3 minute breaks between circuits ROUND 1 ROUND 2 ROUND 3 Plank Burpees Squat jumps Leg downs Jog Press-ups Crunches Squat jumps Squats Flutter kicks Mountain climbers Tricep dips Side plank (30 seconds each side) Star jumps Lunges EXERCISE RACE 15 Squats After 5 stations, 10 Press-ups participants sprint • 2 teams lined up in front of 10 Burpees back to line and exercise stations 10 Sit-ups next person sets off 10 Squat thrusts • 1 team member goes through each exercise moving forwards to the next station COOL DOWN 5 minute walk Static stretching Active Row | Schools Resource Pack — 28

SECTION 3 - DEVELOPING FITNESS: Fitness Training: Beginner Level WARM UP 5 minute jog Dynamic stretching Session Five 1 minute rounds with a 20 second break in-between each exercise. 2 minute break between circuits CORE CIRCUIT 1 CIRCUIT 2 Sit-ups Squats Crunches Mountain climbers Lunges Squats Side plank (30 seconds on each side) Burpees Back extension Back extensions Press-ups Lunges Plank Star jumps Dips Session Six 1 minute rounds with a 20 second break in-between each exercise. 2 minute break between ciruits CORE CIRCUIT 1 CIRCUIT 2 CIRCUIT 3 Sit-ups Squat jumps 10 Squats Squats Mountain climbers Press ups 10 Press-ups Burpees Side plank (30 seconds on each side) Squats 10 Sit-ups Reverse lunge Back extensions Tricep dips 10 Star jumps Press-ups Plank Lunges 10 V-ups Star jumps EXERCISE RACE 16 Lunges (8 on After 5 stations, each leg) participants sprint • 2 teams lined up in front of 10 Crunches back to line and exercise stations 10 Squat jumps next person sets off 10 Star jumps • 1 team member goes 10 Press-ups through each exercise moving forwards to the next station COOL DOWN 5 minute gentle walk Static stretching Active Row | Schools Resource Pack — 29

SECTION 3 - DEVELOPING FITNESS: Fitness Training: Advanced Level WARM UP 5 minute jog Dynamic stretching Session One 2 minute break between each circuit CORE CIRCUIT 1 CIRCUIT 2 1 minute rounds with a 20 second break 45 second rounds with no break 5 second rounds with no break Crunches Press-up Walking lunges Plank Lunges V-ups Flutter kicks Burpees Star jumps V-ups Squat jumps Bicycle crunch Side plank (45 seconds on each side) Sprints (From one side of the room to the Sprints (From one side of the room Back extensions other) to the other) Squat thrusts Squats BLACK JACK Squats Leg downs Crunches Tuck jumps • 21 rounds of exercise with Burpees Walking lunges 10 reps Lunges ( (5 per leg) 5 per leg) Mountain • No break first to finish wins Press-ups climbers V-ups Pike Flutter kicks Plank ups Squat jumps Squats Star jumps Lunges Back extension Press-ups Bicycle crunch Crunches COOL DOWN 5 minute walk or row Static stretching Active Row | Schools Resource Pack — 30

SECTION 3 - DEVELOPING FITNESS: Fitness Training: Advanced Level WARM UP 5 minute jog Dynamic stretching Session Two 2 minute break between each circuit CORE CIRCUIT 1 CIRCUIT 2 1 minute rounds with a 20 second break 1 minute rounds with no break 1 minute rounds with no break Crunches Squat jumps Press-ups Plank Plank ups Bicycle crunch Flutter kicks Lunges Dips V-ups Crunches V-ups Side plank (45 seconds on each side) Side plank (30 seconds on each side) Back extension Back extensions Burpees Burpees SHUTTLE RUN EXERCISE • Separate participants into two equal teams in two lines • One member of each team will sprint to the other side • Individual completes 10 reps and then sprints back • Individual tags their partner and they complete same exercise • First team to complete two full rotations wins COOL DOWN 5 minute walk or row Static stretching Active Row | Schools Resource Pack — 31

SECTION 3 - DEVELOPING FITNESS: Fitness Training: Advanced Level WARM UP 5 minute jog Dynamic stretching Session Three SUPER 10 CHALLENGE CIRCUIT 1& 2 10 reps x 10 stations 1 minute rounds with no break 2 minute break between each circuit Squats V-ups Russian twist CORE Squat jumps Sprints Squat jumps 1 minute rounds with a 20 second break Plank ups Squats Side plank Leg downs Lunges Mountain climbers Crunches Press-ups Plank Sprint Plank Reverse lunges Flutter kicks Burpees V-ups Dips Back extensions Russian twist Side plank (45 seconds on each side) Mountain climbers 2 minute break between each circuit Session Four 2 MINUTE BREAK 21 BLACK JACK CORE 21 rounds of 21 rep exercises. Let the participants choose 21 exercises for the round. 1 minute rounds with a 20 second break 4 MINUTE BREAK Crunches Plank Flutter kicks V-ups Back extensions Side plank (45 seconds on each side) COOL DOWN 5 minute walk or row Static stretching Active Row | Schools Resource Pack — 32

SECTION 3 - DEVELOPING FITNESS: Fitness Training: Advanced Level WARM UP 5 minute jog Dynamic stretching Session Five CIRCUIT ONE CIRCUIT TW0 CIRCUIT THREE 1 minute rounds with 2 minute break between each circuit 1 minute rounds with 1 minute rounds with no break no break no break CORE Plank 1 minute rounds with a Sprints Mountain climbers Squats 20 second break Crunches Flutter kicks Back extensions Inchworm Squat jumps Sprints Crunches Burpees Lunges Side plank Plank V-ups Wall squat (45 seconds each side) Flutter kicks Mountain climbers Leg downs Wall squat V-ups (as long as possible) Back extensions Side plank (45 seconds on each side) Session Six 2 minute break between each circuit CORE SUPER 10 CHALLENGE CIRCUIT ONE 1 minute rounds with a 20 second break 1 minute rounds with no break 10 reps x 10 stations Crunches Russian twist Plank Participants choose Wall squat Flutter kicks 10 exercises for the circuit Side plank V-ups Mountain climbers Back extensions Press-ups COOL DOWN 5 minute walk or row Static stretching Active Row | Schools Resource Pack — 33

SECTION 3 - DEVELOPING FITNESS: Exercise Glossary Core Exercises Lower Body CRUNCH SQUATS 1. Stand with feet shoulder width apart 1. Lie flat on the floor with your knees bent and hands 2. Bending at the knees slowly lower yourself towards the resting on your temple floor until thighs are parallel to the ground. Ensure back 2. Keep your elbows facing outwards raise your chest stays flat and knees do not come over toes towards your knees 3. Push through your heels to go back to start position 3. Slowly return to starting position and repeat PLANK WALL SQUAT 1. Lie on the floor resting on your forearms and toes 1. Lean against a wall with a flat back 2. Using your core push your self up off the floor 2. Lower yourself down into a squat position keeping your 3. Ensure elbows and forearms are shoulder width back in contact with the wall apart and body is in a straight line 3. Making sure feet are shoulder width apart, hips inline 4. Hold this position with knees and thighs parallel to the ground SIDE PLANK 4. Hold this position as long as you can 1. Lie on either side with legs extended, one on top LUNGES of the other. Have your forearm inline with your 1. Start standing up straight shoulder out in front of you 2. Take a big stride forward with one leg 2. Using your core to lift you, push through your forearm 3. Bending at both knees go down until you have a right and feet keeping your body in one straight line 3. Hold this position angle in each leg. Do not let knees touch the floor 4. Pushing off the front leg return to your starting position MOUNTAIN CLIMBERS 1. Get into press up position with hands shoulder width apart and body in straight line 2. Bring one knee towards your chest 3. Return leg to starting position and then repeat on the opposite leg Active Row | Schools Resource Pack — 34

SECTION 4 - PREPARING TO COMPETE

SECTION 4 - PREPARING TO COMPETE : Setting Up Venue Race EQUIPMENT REQUIRED: • Venue race software http://www.concept2.co.uk/service/software/venue-race- application • 1 x USB cable (printer cable) • 4 x Ethernet Cables (dependent on how many machines will be used) • Computer/Laptop • Projector HOW IT WORKS 1. Connect all machines with the Ethernet cables 2. Have one machine as ‘Master’ and have it connected to the laptop 3. Open venue race, click ok to the message about the latest version 4. Make sure that the option “One Master PM3/ PM4”(Bottom option) is selected, click next 5. The laptop will discover 1 machine and then click “Number all machines” 6. Each machine will have a ? on the screen, press the bottom arrow to request the lane number. Complete lane selection one machine before moving on to the next one 7. Once all machines are numbered, click “Done numbering” 8. Set the time or distance of the race, when completed click ok 9. This will open the race control panel where you can prepare and start the race. CORRECTING FAULTS • If you have any issue with setting up or running the software close down the application and start again • When you close down the application always make sure you press YES when prompted to on the screen • Also reset all of your monitors - There is a small pinhole in the back of each screen, press for 3 seconds • Once you have done this run the software again and everything should run smoothly Active Row | Schools Resource Pack — 36

SECTION 4 - PREPARING TO COMPETE : Training for Competition This section is designed to help prepare young people for Tip competition or develop progression and achieve a personal best. Sessions should be used alongside the It contains a 5-week training programme with different sessions fitness training section to increase the to help get participants race ready. Over the course of the overall strength and conditioning of training programme, record data to see the rate of progression young people. and help participants see they are making an improvement. COMPETITION PATHWAY • Local Challenges • Area eg Central / East / South / West London • National Junior Indoor Rowing Championships For further information on dates and age groups, speak to your Community Coach or check www.londonyouthrowing.com Active Row | Schools Resource Pack — 37

SECTION 4 - PREPARING TO COMPETE WARM UP 5 minute steady rate row - This is like walking up a continuous flight of stairs. You should still be able to hold a conversation. Dynamic stretching Session One SESSION AIM Resilience Set a goal to achieve in the next 6 weeks Baseline challenge - Each participant will row for an allocated time to get the best score they can. You may use this score to compare to prior competitions to see where they would rank based on previous performances. YEAR GROUP TIME 7 2 min 8 3 min 9 4 min 10 5 min 11 6 min 12 / 13 200 meters Once completed - record the distance completed Remainder of the session – follow some technique training from Section 1 - Getting Started. COOL DOWN 5 minute steady row or gentle walk Static stretching Active Row | Schools Resource Pack — 38

SECTION 4 - PREPARING TO COMPETE WARM UP 5 minute steady rate row Dynamic stretching Session Two SESSION AIM Teamwork Encourage young people to support each Interval training- Each year group will row for different sets of intervals. other to do their best Individuals should be maximising effort, as they will have a break after each repetition. Whilst doing this they should still be focusing on technique. YEAR GROUP TIME BREAK REPEAT 7 1 min 1 min 4x 8 2 min 1 min 4x 9 3 min 1 min 3x 10 4 min 2 min 3x 11 5 min 2 min 3x 12 6 min 3 min 3x 13 6 min 3 min 3x Remainder of the session – follow some technique training from Section 1 - Getting Started. COOL DOWN 5 minute steady row or gentle walk Static stretching Active Row | Schools Resource Pack — 39

SECTION 4 - PREPARING TO COMPETE WARM UP 5 minute steady rate row Dynamic stretching Session Three SESSION AIM Communication Encourage an individual to lead the burst and This is a steady state row with race pace bursts. Each participant will set a good rhythm for others to follow row at a steady rate for a set amount of time. During this time they will perform 30-second bursts of effort then return to their steady rate row. YEAR GROUP TIME BURSTS 7 5 min 3 8 5 min 3 9 5 min 4 10 8 min 5 11 8 min 5 12 10 min 7 13 10 min 7 Remainder of the session – follow some technique training from Section 1 - Getting Started. COOL DOWN 5 minute steady row or gentle walk Static stretching Active Row | Schools Resource Pack — 40

SECTION 4 - PREPARING TO COMPETE WARM UP 5 minute steady rate row Dynamic stretching Session Four SESSION AIM Inclusion 10 strokes flat out, 10 strokes gentle - row repeat this for allocated time. Add a break and ask young people to set their own targets eg 1 minute YEAR GROUP TIME 7 2 min 8 3 min 9 4 min 10 5 min 11 6 min 12 7 min 13 7 min Remainder of the session – follow some technique training from Section 1 - Getting Started. COOL DOWN 5 minute steady row or gentle walk Static stretching Active Row | Schools Resource Pack — 41

SECTION 4 - PREPARING TO COMPETE WARM UP 5 minute steady rate row Dynamic stretching Session Five Resilience Ask young people if they would like to check SESSION AIM their previous score to beat This is the final session to allow young people to test their resilience and set a personal best. YEAR GROUP TIME 7 2 min 8 3 min 9 4 min 10 5 min 11 6 min 12 2000 meters 13 2000 meters Finish off with a core workout from Section 1 - Getting Started. COOL DOWN 5 minute steady row or gentle walk Static stretching Active Row | Schools Resource Pack — 42

SECTION 4 - PREPARING TO COMPETE British Rowing - Gold Medal Standards The table below is a good guide or benchmark for more able students, to set a target. This is ideal preparation before a local or Area Challenge, or in the final weeks before the National Junior Indoor Rowing Championships. YEAR GROUP ROWING TIME BOY’S TARGET GIRLS TARGET 7 2 min 510m 490m 8 3 min 810m 750m 9 4 min 1125m 1020m 10 5 min 1430m 1275m 11 6 min 1720m 1540m 2000 m 07:00.0 07:45.0 12/13 Active Row | Schools Resource Pack — 43

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