Marin Rowing Junior Crew Team 2014-2015 Mission Statement Continue the legacy of developing highly skilled and competitive rowers, particularly the youth, through community education and training in the art and sport of rowing. This comprehensive packet provides important information on our upcoming season and includes paperwork, practice schedules, dates and volunteer needs. Please read thoroughly! If you are an athlete paying a Fall sport for your school, please contact your Coach before September 2 to let them know your interest in trying out for the team when your season ends. Monday, August 18: Varsity pre-‐training begins. Coaches will contact their individual teams.
Formal 2-‐Week Try-‐out Schedule: Varsity Squad (returning athletes) Tuesday, September 2-‐ Saturday, September 14 Formal 3-‐Week Try-‐out Schedule: Novice Squad (first year boys and girls) First Day: Tuesday, September 2 First Selections made: Wednesday, September 10 Second Selections made: Friday, September 19 Practice Schedule (more detailed group schedule TBA): Monday – Friday 4-‐6:15 pm, Sat 9-‐12pm (Groups TBD) Paperwork: Paperwork is due on the first day of scheduled try-‐outs. Waiver, Health Form, Roster Info, Parent Volunteer, Rules & Code of Conduct: o Athletes will not be able to continue without the enclosed documentation nor with a balance due amount from the previous year.
Fall Practice Schedule (following try-‐outs): Varsity Girls: TBD Varsity Boys: MTWThF 4-‐6:30, Sat 9-‐11:30 Novice Boys: MWThF 4-‐6:30 Sat 9-‐11:30 Tuesday is off Novice Girls: MTThF 4-‐6:30 Sat 9-‐11:30 Wednesday is off
Contacts: Sandy Armstrong
[email protected] – Executive Director and Varsity Girl’s Coach
Dustin Kraus Melissa Fenner Tim Humphrey Mary Wagner Maria Bennett Bill Hudson
[email protected] – Varsity Boy’s Coach
[email protected] – Office Manager and Novice Girl’s Coach
[email protected] – Novice Boy’s Coach
[email protected] – Booster Chair
[email protected] – Booster Chair
[email protected] - President, Board of Directors, MRA
Marin Rowing
50 Drakes Landing Rd., Greenbrae, Ca 94904
461-1431
www.marinrowing.org
Rowing websites www.row2k.com, www.usrowing.org 2014 Dates to Note: First day of try-‐outs: See above for dates. Paperwork due Monday, August 18 Varsity pre-‐training begins. Varsity coaches will contact their individual teams. Tuesday, September 2 Formal try-‐outs begin for Novice Squads, and Varsity Men Wednesday, September 3 Formal try-‐outs begin for Varsity Girls, 4pm Tuesday, September 16 7-‐8pm “Coach, Unplugged” Varsity Girls Parent Educational Session, Classroom Thursday, September 18 7-‐8pm “Coach, Unplugged” Varsity Boys Parent Educational Session, Classroom Monday, September 22 7-‐9pm “Coach, Unplugged” Novice Girls Parent Educational Session, Classroom Wednesday, September 24 7-‐9pm “Coach, Unplugged” Novice Boys Parent Educational Session, Classroom Sunday, September 28 6-‐8pm Parent Social BBQ at the MRA Boathouse, Novice and Varsity Parents! Monday, September 29 Fall Payment is due to Marin Rowing. You will receive an invoice in the mail. Away travel costs are not included the above fee and are charged per regatta at the time of the regatta.
Fundraising
MRA is a non-‐profit organization and we count on your contributions to help us succeed and maintain the quality of the club. Endowment
‘Erg’-‐a-‐thon Our Annual Ergathon (Feb. 7 & 8, 2015) raises money for equipment purchases for the junior program. All junior rowers solicit extended family members, friends, MRA adult members and neighbors for donations in support of a 24-‐hour “row” on an ergometer. Each rower/family is asked to generate a minimum of $350 in incremental funds.
eScrip
Please consider signing up for eScrip at www.escrip.com and add Marin Rowing Assn. Juniors Boosters to your already established groups. This is an easy way to help the MRA generate funds to support the junior program! Our group ID# is 3492425.
Scholarship Information
MRA has a limited number of partial scholarships available to those in financial need. Any scholarship money awarded will be used to cover operational dues and fees and cannot be used towards travel. A parent requesting financial assistance must fill out an application form and send a letter outlining the request. Financial aid applications can be found on the MRA website. The application, letter and financial information should be sent to the MRA Treasurer, 50 Drakes Landing Rd., Greenbrae, CA 94904.
Marin Rowing
50 Drakes Landing Rd., Greenbrae, Ca 94904
461-1431
www.marinrowing.org
August Monday, August 18
MARIN ROWING ASSOCIATION CALENDAR OF EVENTS 2014/2015 JUNIOR CREW We will update this calendar throughout the season
Varsity pre-‐training begins. Varsity coaches will contact their individual teams.
September Tuesday, September 2 Formal try-‐outs begin for Novice Squads, and Varsity Men Wednesday, September 3 Formal try-‐outs begin for Varsity Girls, 4pm Tuesday, September 16 7-‐8pm “Coach, Unplugged” Varsity Girls Parent Educational Session, Classroom Thursday, September 18 7-‐8pm “Coach, Unplugged” Varsity Boys Parent Educational Session, Classroom Saturday, September 20 MRA Gear Sale Monday, September 22 7-‐9pm “Coach, Unplugged” Novice Girls Parent Educational Session, Classroom Monday, September 22 JL Team Store Opens Wednesday, September 24 7-‐9pm “Coach, Unplugged” Novice Boys Parent Educational Session, Classroom Sunday, September 28 6-‐8pm Parent Social BBQ at the MRA Boathouse, Novice and Varsity Parents! Monday, September 29 Fall Payment is due to Marin Rowing. You will receive an invoice in the mail. Away travel costs are not included in the above fee and are charged at the time of the regatta.
October Sun. 5 TBD Sun. 12 Fri. 17-19 Sat. 25
Wine Country Classic – Varsity only TBD Parent Nutrition Seminar with Sunny Blende Head of the Port Regatta – All crews Head of the Charles Regatta – Varsity only Head of the American Regatta – All crews
Petaluma 7:15pm MRA Classroom River City, Sacramento Boston Lake Natoma, Sacramento, CA
November Sat. 1 Sun. 2 TBD Wed. 26-30
MRA GEAR SALE & Distribution Newport Fall Regatta – Crews TBD Logo Gear Pre-Holiday Sale Thanksgiving Break
Newport Beach 8:30-11:30 Boathouse
December Mon. 1-5 Ergathon Letter Writing Days Sat. Dec 13 MRA Holiday Gear Sale Dec 22 - Jan 5 Winter Break – No scheduled practice January Mon. 5 TBD TBD
Practice Resumes Varsity Parent Cocktail Party Novice Parent Cocktail Party
February Sat/Sun 7&8 ‘Ski-Week’
Annual Ergathon Fundraiser We will have practice during the winter break
Bring your addresses!!
March Sat&Sun, 28&1 Fault Line Face-off – All crews Sun. 8 Battle of the Bay – All crews 14 & 15 Shamrock Invitational
San Pablo Reservoir Oakland Estuary Redwood Shores
May Sat. 16
Marin JCC
Marin Rowing
Season Celebration and Awards
50 Drakes Landing Rd., Greenbrae, Ca 94904
461-1431
www.marinrowing.org
Health Information Rower Name________________________________________________________ Address ____________________________________________City_________________________Zip____________ Date of Birth______________________ Ht__________________Wt______________________ Health concerns: Allergies ______________________________________________________________________________ Physical limitations______________________________________________________________________ Previous Health Issues or Injures___________________________________________________________ Medications____________________________________________________________________________ Date of last physical exam_________________________________________ IN CASE OF EMERGENCY, CONTACT: FIRST: Name_______________________________________________________________________ Home Phone #____________________________Work Phone #_______________________________ Cell Phone #_________________________________ BACKUP Name ______________________________________________________________________ Home Phone #____________________________Work Phone #_______________________________ Cell Phone #_________________________________ Doctor’s name and phone number_________________________________________________________ Dentist’s name and phone number_________________________________________________________
The participant joining this Marin Rowing Association rowing program is of good health and has successfully completed a certified swimming course and is capable of swimming for up to 10’. Parent or Guardian signature _____________________________________________________________________________
I allow the coaching staff at Marin Rowing to transport to, or call for, emergency help if they warrant it necessary for my son/daughter: Marin Rowing
50 Drakes Landing Rd., Greenbrae, Ca 94904
461-1431
www.marinrowing.org
Parent or Guardian signature __________________________________________________________________
Athlete & Parent Information This information will be used for the team rosters. The coaches and parent volunteers communicate via email, so please include your email and print clearly! PLEASE PRINT CLEARLY Rower name _____________________________________________Email_________________________________ Address________________________________________________City _____________Zip__________ Athlete
cell phone_______________________________Home Phone______________________________
School_________________Year_____________DOB_____________Ht_________Wt_________ Team (circle one)
Varsity Girl
Varsity Boy
Novice Girl
Novice Boy
Parent name ___________________________________________________ Work phone_________________
Home phone__________________
Cell phone__________________
Occupation __________________ (optional)
e-mail address________________________________________________________
Parent name ___________________________________________________ Work phone_________________
Home phone__________________
Cell phone___________________
Occupation__________________ (optional)
e-mail address______________________________________________________ Parent address (if different than above and would like to be included in mailings, roster): Name ______________________________________Email______________________________________ Address_________________________________________________________________ City________________________________ State______________
Zip___________
Phone____________________________________
Marin Rowing
50 Drakes Landing Rd., Greenbrae, Ca 94904
461-1431
www.marinrowing.org
Parent Volunteers Parent Booster Club
The Booster Club is integral to the success of the junior program and handles volunteer functions including team coordination, transportation to regattas, hosting pre-‐race dinners at family homes, manning the food tent at regattas, organizing social functions and fundraising. Your volunteer efforts are needed to support the athletes in their pursuits. The MRA Junior Program depends upon your participation for our success! We ask that each family pick a few things to help with. This year’s team coordinators will contact you separately about carpool driving to regattas or hosting a pre-‐race dinner. In the meantime, please indicate below what you would be most interested in helping with:
PLEASE PRINT CLEARLY
Rower’s name: __________________________________________Team(s): VB VG NB NG
Parent name: ___________________________________________________
Parent name:____________________________________________________
I/we would like to:
_________ Help set-‐up and sell on MRA Gear sale days. _________ Help organize the Parent Social at the Boathouse. __________ Host an evening Cocktail Party in January for the Novice parents (approx. 90 adults). __________ Host an Evening Cocktail Party in January for the Varsity parents (approx. 90 adults). __________ Help with preparation for Parent Cocktail Parties. _________ Help work the food tent on regatta day by working a shift and/or setting up/cleaning up. __________ Assist with set-‐up and/or breakdown on Ergathon Day __________ Assist in helping at the 3-‐day Regional Championships in May. Lots of help is needed! __________ Assist with organizing the Annual Awards Banquet in May. __________ Head up publicity to help us get our news into the papers! __________ Head up eScrip to help us support the junior program! __________ I’d be happy to take pictures of my athlete’s team for the Shutterfly page. Marin Rowing
50 Drakes Landing Rd., Greenbrae, Ca 94904
461-1431
www.marinrowing.org
Thank you for supporting your athlete! -MARIN ROWING ASSOCIATIONMission Statement Continue the legacy of developing highly skilled and competitive rowers, particularly the youth, through community education and training in the art and sport of rowing. Working with Your Coach The coaching staff at Marin has many years of experience. We have won multiple National medals, 4 National titles and far too many to count Regional titles. They have your student-athlete’s best interests at heart and while the team’s ultimate goal is to find success at the regattas, we do not place that above a positive team experience. It is important that if you ever have a question or concern that you go directly to the coach so that you can get the correct information. In addition, you often have information about your athlete that will help the coaches help your athlete so please feel free to share it! We do have time to talk to you and we do like to explain what is going on with your athlete. We will be honest and forthright with you and any communication that we have will not impact your athlete in a negative way. Educating yourself about what is going on is the most important way you can support both your athlete and the coach. This is a sport of great highs and lows and each of these feelings are important to the overall experience and education process. We will be consistent in our message and will always make decisions based on boat speed, not on individuals. It is important for you to know this so that the concerns of favorites, seniority, or drama do not come into play. This will be one of the best life learning experiences that your student-athlete can have.
What to Expect from Selection and our Program We focus on teaching competition, leadership, sportsmanship, and compassion and in turn look for those qualities to quickly emerge from our athletes.
How many teams are there? We have 4 teams: Novice Boys, Novice Girls, Varsity Boys and Varsity Girls. A Novice rower is anyone in their first year of rowing. All subsequent years they are on the varsity team, but try-outs occur each year. Athletes must be at least 13 years old and entering 8th grade or higher to try-out for the novice team.
How many athletes will make each team? The Varsity coaches may take up to 36+ on each team, and the Novice coaches may take up to 27. NOTE: We allow athletes to play competitive Fall/Winter sports, we will leave spots open for those athletes at the end of their season.
Why must we make selections? Unfortunately, we must restrict the size of our program due to the narrow size of our waterway and an athlete numbers cap by the City of Larkspur. We run 4 teams after school and only so many boats can safely be on the water at the same time. In addition, we embrace quality in our coaching and can do so when we maintain a manageable number of athletes.
Can I play another sport? We allow athletes to play Fall/Winter sports. If you plan on playing a Fall/Winter sport, please contact the coach prior to try-outs to let them know of your intentions to come to the team at a later date. Athletes need to come to rowing immediately following the conclusion of their season.
What are the coaches looking for during try-outs? Body construction, size to strength ratio, leadership, technical ability, coach-ability, competitiveness, positive “I can do it”, “I will try it” attitude, confidence, sportsmanship, team player mentality and general athletic potential.
How will we look for these traits? To help you to understand the ways that the coaches select athletes and how individuals are selected for boats please read about the following criteria that we use to make our decisions. We use all of this information to make our decisions; we don’t boat just because you have a great erg score, or just because you won a seat race, or just because you have great attitude. You need to be good at everything, yes stronger at some things than others, but you have to have it all. A great erg score and bad attitude won’t get you what you want. A great erg and a great attitude and bad technique won’t get you what you want. It’s everything put together, so work on
Marin Rowing
50 Drakes Landing Rd., Greenbrae, Ca 94904
461-1431
www.marinrowing.org
your weaknesses and you’ll be on your way. Selection takes time and is ever changing as athletes improve or stop improving over the course of the year. No decision is final until hands-on! • Erg testing/CrossFit: Erg tests and CrossFit show fitness levels, power watt output and mental resolve. Every rower on the planet has, at one time or another said, “I row harder on the water, I just can’t do it on the erg”. Well, yes you can and you will have to! In the Fall, which is our long head race season, the coaches will test athlete fitness in 4k, 5k, or 6k pieces, the range of duration of these pieces is from 15’-24’, in the sprint season we test 2k, the duration being 6:10-8:30. A great score for the heavyweight boys is 6:15, for the girls 7:15 but quite simply progress is the name of the game. We don’t care where you start; just keep improving as the training continues. We recognize that some people don’t erg test well and some do, this is why we don’t boat only by erg score. CrossFit will simply make you stronger but at the same time can show us your basic strength. •
•
•
Seat Racing: Seat racing is testing an athlete’s boat moving abilities. We seat race in 4+’s, switching seats and racing 2 boats side by side. If you ‘win’ your seat race it means that the boat you were moved into went faster than it did with the previous rower. Seat racing is helpful but also has a lot of factors that can get in the way of it being fair, particularly for us on a tidal and windy waterway. Coaches will seat race when we have a question about an athlete’s abilities and the conditions are right. Typically, the school breaks are great opportunities to seat race as the water in the morning is typically better than the afternoon. It is quite rare that we allow athletes to ‘challenge’ someone else. We do not have time to run a seat racing matrix where everyone races everyone, nor is it necessary. The coaching staff has enough experience to know when to use it and an experienced eye can watch for boat moving abilities through the rower’s blade work. We recognize that some people don’t seat race well and some do, this is why we don’t boat only by seat racing results. Technique: Similar to golf, technique is important in rowing in order to be effective. Coaches and athletes spend hours logging miles and doing drills simply to make you a better technical rower. Good technique and pulling hard are separate skills. We certainly hope to see some improvement in technique as we spend so much time coaching for that specifically, and it is rare that we will just look the other way and allow ‘pulling hard’ to take over. If a rower is not responding or improving, eventually we will move on to those that are and selections will be made from that experience. We have an outstanding teaching facility with tools and mirrors that give you immediate feedback and as long as you understand what you are looking at you do not need a coach to practice and improve. Everybody selected to the top boats will have to be the best and top technical boat movers. Work Ethic, Attitude, and Competitiveness: We look for drive, effort, intensity, desire, and humility. We want you to be a team player, to support, encourage and push your teammates. We want you to react well to difficult situations and work with your team to resolve them. We do not do drama and will not allow the team to be affected by individual issues. We want you to try hard, to work hard and to improve a little bit every day. We want you to love to race, to love to compete and to embrace sportsmanship in doing so. We expect these traits to emerge from everyone and it will affect your boat placement in time.
-SUPPORTING YOUR ATHLETE AND COACH DURING SELECTIONS AND THE SEASONTry-outs are an exciting, yet stressful, time for parents, coaches and student-athletes. It’s a time of great hope and of great disappointment. This is the time that the coaches get to see the athletes who might make up their teams. There are many different personalities and skill levels, so it is important to show your best side and really put yourself out there. You might know you are a great athlete and perfect for the team, but we can’t see that unless you show it during try-outs. Our goal is to make this a respectful, positive and honest experience. Honesty can be hard to take sometimes, but it is the best way for us to handle this experience.
What parents can do to support their student-athlete through this experience: •
• • • • • •
Be honest. We all have our strengths and weaknesses. This is an opportunity to teach them how to improve on their weaknesses while succeeding at their strengths. Try to help them realize that just counting on their strengths and turning their back on the weaknesses won’t help them be better. Share your sports experience with them. Have you been through this process? Remind them that coaches respond to athletes who are present, attentive and participating. It shows that they are eager to learn. Talk with your son/daughter about being an athlete. What are their strengths? What are their weaknesses? What qualities does an athlete bring to a team? Stress the fun parts. “Just go out and have fun and show them what you can do”. Offer encouragement when it is hard; help them feel good about themselves. Let them know that no one thing is going to put them on the team, and no one thing will take them off the team.
Marin Rowing
50 Drakes Landing Rd., Greenbrae, Ca 94904
461-1431
www.marinrowing.org
Support your son/daughter, but also support the coach. We will be honest about what we see. Please talk to the coach in a friendly way when asking what he/she is thinking, and why she/he has made a decision. We don’t play favorites, but we are looking for a team that will be successful. We can make your son/daughter a stronger, fitter, better technical rower, but we can’t make him/her want it. We are looking for athletes who are team players and understand that the team comes first. This is a demanding, yet highly rewarding, sport and the athletes won’t enjoy it without the passion to want to be their best. •
-JUNIOR CODE OF CONDUCTThe Ultimate Team Structure To be successful in achieving our mission, it is essential that families, athletes, coaches, staff and the Board work together as a cohesive team. Working together, we will have a strong influence on our relationships that can be based on civility, honesty, and respect, and by helping young people become educated, mature, and responsible young adults. We will, individually and collectively, do our part to create and maintain trust, respect, and care throughout the club by accepting responsibility for our own actions and those of others. We make this commitment to ensure that each of us may grow both in knowledge and in wisdom and that we may leave this organization having enriched it by our presence. Marin Rowing recognizes that making mistakes, acknowledging them and learning from them are critical parts of the educational experience. We also recognize that, in many instances, corrective action is the best method of disciplining behavior. Failure to adhere to the conditions and rules as outlined below will result in disciplinary action. Depending on the severity of the violation, consequences may include a warning, suspension, or expulsion from the squad. Marin Rowing grants the Executive Director broad discretion in choosing and imposing consequences of athlete violations in communication with the Coach and Board of Directors. Family Responsibility Our athletes’ safety and well-being are of principal concern, whether at the Boathouse, at races, on their school campus, or off campus in their private moments. In this spirit, we ask that Marin Rowing families, as members of this community, work cooperatively with the MRA to ensure the wellbeing of the athletes who are in our mutual charge. Families must comply with laws designed to safeguard young people, such as those governing health codes and consumption of alcohol and other drugs. The MRA presumes the use of common sense and responsibility by Marin Rowing parents or guardians at all times. We presume that private parties are properly chaperoned; that families confirm where children will be and under what specific conditions; and that athletes are guided to respect and obey the laws of the land and the rules of Marin Rowing. The Marin Rowing Association does not sponsor any rowing parties over the course of the year that are held in private homes, or are not open to the MRA membership. Athlete Behavior at the Boathouse and at Away Regattas Athletes are the spokespersons for our organization. Athletes represent us in the community, on our waterway, while at away venues, and during athletic competition. Their actions are viewed by teammates, coaches, officials, family and friends, opposing rowers, the local community, airline personnel, hotel staff, and the media. Their display of good sportsmanship will show the most positive things about themselves, their team, their coach, and the MRA program. Integrity, fairness, treating others with respect, and taking personal responsibility are all principles inherent of good sportsmanship. Swearing and inappropriate gestures do not show good sportsmanship. Athletes will respect both the person, and the property, of others. Airlines and hotel rooms are to be left cleaned of personal garbage. Drugs and Alcohol The use of alcohol and performance enhancing drugs is illegal and strictly prohibited while on MRA grounds, at all MRA sponsored events, during travel and/or at away regattas and at any time while representing MRA. Social Networking
Marin Rowing
50 Drakes Landing Rd., Greenbrae, Ca 94904
461-1431
www.marinrowing.org
Marin Rowing athletes who access social networking sites (Facebook, My Space, Twitter, etc.) should act responsibly and show respect for the rights and feelings of others. Gossip, insults, and libelous, demeaning, or derogatory pictures or comments about others, especially teammates, coaches, or Marin Rowing are strictly prohibited. Threatening or harassing statements or pictures are also prohibited. Athletes should exercise appropriate discretion when using social networks for personal communications with the knowledge that behavior on social networks may result in disciplinary action. Reporting Procedure If any athlete or parent wishes to report or question the actions of another athlete, coach, or staff member of the Marin Rowing Association, they can promptly report the facts of the incident(s) and the name of the involved individual(s) to an MRA staff member. The following is the proper procedure for filing a grievance: 1. Team Coach – An athlete’s Coach should be contacted first, and given the immediate opportunity to directly address the concerns that have been raised; 2. Executive Director – The Executive Director (Sandy Armstrong) is the next point of contact if the Team Coach is unable to positively resolve the issue in question, or if it is uncomfortable working with the Team Coach; 3. Board of Directors - This group will make a final determination of a dispute or grievance only if satisfactory results have not been achieved from the process outlined above. Confidentiality All information shall be kept confidential to the extent reasonably possible to handle the issue. Witnesses and those interviewed shall be informed of the confidential nature of the issues, and shall be informed that it will be a violation of this policy to disclose the allegation or the nature of the subject matter to others and shall be subject to disciplinary action as defined in this policy. Retaliation Is Prohibited The initiation of an allegation will not subject the individual reporting the incident or witnesses to retaliation nor will it affect such person’s dealings with Marin Rowing. It shall be a violation of this policy to engage in such retaliation. An allegation of retaliation shall be considered as a separate incident, shall be investigated, and shall be subject to disciplinary action as defined in this policy.
-SAFETY RULES• • • •
•
• • • •
Listen to your coach and follow the rules every time. We can make this an incident-free season with your participation. Athletes must know how to swim. Scullers/small boats (1x, 2x/-) cannot go out without a coach unless pre-approved by Sandy. Always follow the COUNTERCLOCKWISE traffic pattern. o There are three lanes on the waterway: The outside lanes are for directional use and the middle lane is for passing and launch use only. Follow the Ferry Protocol o Stop within 300 meters of the ferry, to the right of the channel in your direction of travel. Follow coaches directions at all times. NEVER cross in front of the bow of a ferry. Avoid known water and mud hazards, including bridge abutments and channel markers. Display lights on all boats within a half-hour of sundown and sunup and in foggy conditions. Never row under the Richmond/San Rafael Bridge. Tidal conditions are extremely dangerous through the bridge. Paying for Avoidable Damage to Club Equipment o Individual assessments will be made to pay for parts, supplies and outside labor needed to repair damage to club equipment resulting from improper boat handling around slings and boathouse racks, breaking or bending rudders and fins on the dock during launching/landing, ramming known obstructions in the creek.
Marin Rowing
50 Drakes Landing Rd., Greenbrae, Ca 94904
461-1431
www.marinrowing.org
Marin Rowing
50 Drakes Landing Rd., Greenbrae, Ca 94904
461-1431
www.marinrowing.org
-BOATHOUSE RULESDrop-offs, Pick-ups and Parking All drop-offs and parking in far lot only. Drive in to the left, not the right. Do not block parking spaces while waiting. Drive SLOWLY in the dark hours. Seniors only on MRA lot (no parking past the tower). Do not block fire access road outlined in red. No speeding – Limit 5 mph through parking lot - Parents too! Personal Gear Store all personal gear in the appropriate locker room. We don’t recommend leaving money or valuables in the locker room. We have a theft problem here! Locker Room- Athletes are responsible Wipe down sink area after practice. Pick up garbage on the floor. Step-on the overflowing garbage can. Classroom No food on the carpet. Keep clean of your garbage. No feet on the walls. Erg Room Clean up after yourself. Towel down your area with wipes. Use garbage pail outside if you are feeling ill, clean up after yourself. Volume kept under control. All food, bottles, clothes, weights, rollers, mats, etc. picked up each day. Facility Equipment RowPerfect ergs are off limits. Talk to your coach. Use the weight equipment with care and with safety in mind. The leg press is not to be used by novices in the Fall. Oars and boats are to be carried with care and are not to hit anything. No talking when carrying the equipment. Listen and watch. Facility Clean up water bottles, clothes off dock and out front at end of each day.
Marin Rowing
50 Drakes Landing Rd., Greenbrae, Ca 94904
461-1431
www.marinrowing.org
- INJURY PREVENTION & MANAGEMENTThe sport of rowing inherently places great stresses on the entire body and being conditioned to such stresses can mean the difference between rowing all season or simply recovering on the injured list. Conditioning for the rowing movement is essential for injury prevention, maintenance of fitness level, and peak performance in competition. In regards to rowing performance and injury prevention, core/spine strength is optimal. This equates to coordinated (balanced) muscle contraction and the ability of the spine to retain its original shape under increasing loads. Spine stability is paramount in rowing. The MRA will help manage this by offering weight training and yoga. Additional stretching and core work is always encouraged for those athletes in greater need. Take responsibility for the health of your body! There are 3 factors that increase the possibility of injury: muscle imbalance and/or weakness, inflexibility in hips, hamstrings and lower back, and improper technique. • Muscle weakness, imbalance and spine stability can be overcome through core exercises and body awareness. • Inflexibly can be overcome through responsible stretching and flexibility exercises. Yoga, Pilates and Dynamic Stretching are all ways to increase flexibility. Inflexible hamstrings, hips and lower back directly impact back injuries and should be performed as an individual or group before and or following each practice session. Flexibility will increase your ability to prevent injury. • Improper Technique causes undesired strain on the lower back, hip flexors, knees and wrists. Over gripping the oars can create tendinitis in the wrists as an overuse injury, collapsing and lifting/twisting off of the catch will but a load on the lower back, as will pressing off of one leg more than the other, and pulling yourself up the slide will irritate the hip flexor muscles and in turn the lower back. The MRA is an outstanding technical training facility with mirrors, immediate video feedback, ergs with bars to teach the proper sequencing of the stroke and dock boxes. The coaching staff is here to help you and I highly recommend that injured athletes set a time away from scheduled practice time to work with your coach on land if you are falling behind. Making changes is easier on land than on the water.
Injury Prevention for Athletes 1. Always warm-up prior to start of practice. 2. Stretch. See stretching exercises. a. Hamstring inflexibility is a major cause of back strain and injury in rowing. b. Post work-out stretching is ideal and generates better results. 3. Strengthen your abs and back. See core strengthening exercises. 4. Use care when lifting the equipment – do not use your back to lift. 5. Use proper technique on the erg and on the water. 6. Erg well before you erg hard. Most injuries to the back are caused by improper erging under too much load for too long. Keep drag factor low (80) with novices. Use the ergs, mirrors and gamut erg as technique learning tools. 7. Stop when you feel that you may have an injury and tell your coach immediately.
Injury Protocol for Athletes and Coaches This Injury Protocol is a guide for you as soon as you become aware of an injury. Rest time and recovery will vary depending on the level of injury or soreness. Always err on the side of safety. 1. 2. 3. 4. 5. 6.
Do not ignore the problem or the athlete. Assume he/she is telling the truth and listen to what they are feeling. Discontinue athlete training for the day. If they are on the water send them in without the injured athlete rowing. Give them a few days to rest and recover. They can do work that does not irritate the injured area. Have them see a Doctor or PT for an evaluation and screening. Stay in touch with the athlete. On the recommendation of the parent, and/or attending physician, or PT, the athlete can return to rowing. Start slowly back into the program. Light erg the first day.
Marin Rowing
50 Drakes Landing Rd., Greenbrae, Ca 94904
461-1431
www.marinrowing.org
Marin Rowing
50 Drakes Landing Rd., Greenbrae, Ca 94904
461-1431
www.marinrowing.org
-PLEASE SIGN AND RETURN TO THE MRADate_________
ACKNOWLEDGMENT OF CODE OF CONDUCT, SAFETY RULES AND REGULATIONS, INJURY PREVENTION By signing below, I confirm that I have read, understand, and will abide by, the Code of Conduct, Boathouse Rules, and all Safety Regulations and injury prevention and management set by the MRA and the Coaching Staff. I recognize that my actions may end in my being disciplined by the Staff, and could lead to dismissal from the team. Athlete Signature_______________________________________________________________________________ Parent/Guardian Signature________________________________________________________________________
MODEL RELEASE FOR PHOTOS I ___________________________________________, hereby irrevocably consent to and authorize the use and reproduction by Marin Rowing Association, Sandy Armstrong, or anyone authorized by her, of any and all photographs which have been taken of me, negative or positive, for any purpose whatsoever, without any compensation to me. I understand that photographs will be used for promotion and for public distribution to members of the MRA. Model______________________________________________________________________________ Name Signature Signature of Parent or Guardian if minor___________________________________________________
Marin Rowing
50 Drakes Landing Rd., Greenbrae, Ca 94904
461-1431
www.marinrowing.org
