Who should join the Advanced Rowing Program?

  • Anyone 18 years and older, who has participated in a collegiate or learn-to-row program (sweep rowing).


Why row this summer?

  • Rowing is a great total body workout
  • Rowing is one of the most team-oriented sports around

  • Rowing is a lot of fun and great stress relief

What will we do in the Advanced Rowing Program?

  •   Rowing will be in 4's or 8's (you can state preference when you register)

  •   Review of boat handling techniques and commands

  •   Teaching of advanced skills and race strategies

  •   Technical Coaching for improved accuracy and efficiency 

  •   Drills and pieces to give you a good workout and improve the set and consistency of strokes

  •   Please note:  While the boats only hold 8 rowers, we are registering 9 people for each.  Please expect to ride in the launch or substitute into another boat on ONE of the eight evenings.  On most nights, someone from your boat will be absent and this serves to alleviate the need to constantly find subs for rowers.  
     

What kind of coaching is there?

  • The program is taught by coaches who were collegiate or high school rowers and/or coach for the high school team during the year.  There is one coach per group of 8 rowers, so you will receive individualized attention as well as group instruction.   
  • Our coxswains are experienced and knowledgeable about the sport of rowing.  They will be assisting you on the water as well.

What do you need for the sessions?

  • Snug-fitting shorts or pants (very baggy shorts or pants can get caught in moving parts of the boat).  No, spandex is not required!
  • Comfortable layers, since the evenings sometimes get chilly.  Very long shirts will need to be tucked in the back so they don’t get caught in moving parts.
  • Water bottle
  • Socks
  • Sturdy shoes (you will be taking them off in the boat, so you’ll want shoes that are easy to slip on and off, but still have traction and will stay on your feet while carrying the boat).  Sneakers, Crocs, Teva-type sandals, or water shoes also work.  Flip flops are probably a bad idea.  For the indoor tanks, sneakers are best.
  • Possibly a hat and/or sunglasses.  While we are rowing in evening sun, it can still be pretty hot.
  • Stay hydrated and eat something before you come.

If I want to do a little conditioning in order to be more prepared for rowing, what can I start doing now?

  • Note:  This is NOT necessary!  However, many people do ask this question.
  • Cardio training.  You will be rowing lightly for the first few sessions but we will be building you up to some steady rowing pieces by the end.  Any cardio training is helpful, such as walking, biking, etc.
  • Stretching.  Rowing involves some reaching and pivoting through the hips.  Any stretching you do will be helpful, especially stretching your hamstrings, quadriceps, and calves.
  • Shoulder work, such as the overhead press.  Since you will be carrying the boat over your head, this will help.
  • Leg work.  Remember, rowing is a leg sport.  Your seat moves so that you can kick off the foot stretchers with your feet.  Working your quadriceps, hamstrings, and calves on a piece of equipment such as the leg press will help.

What opportunities for continued rowing are available in the Rochester area? 

  • You can return next summer to participate in our Recreational Program.  Sorry, we can't hold adult rowing programs in the fall or spring because the high school rowers utilize the boathouse and equipment almost every night.
  • Genesee waterways  has an adult rowing program that meets several days a week, in the mornings.
  • For women, Adventure Out! offers both indoor fall sessions (at the Pittsford indoor tanks) and outdoor rowing in the spring and summer.