FOUNDATIONS OF ROWING PROGRAM

After completing ARC’s Learn to Row, graduates are invited to join the Foundations of Rowing program.

Athletes with rowing experience who took time off from the sport are also encouraged to join the program!

What is it?

The Foundations program is designed for beginner rowers and athletes who need a refresher. The program provides a supportive and structured introduction (or re-introduction) to rowing, focusing on building confidence, fundamental skills, and safe practices on and off the water.

Participants learn and continue to refine fundamental rowing techniques. Coaches help athletes develop proper technique, efficiency, and rhythm.
The program emphasizes boat-handling skills, teaching participants how to safely carry, launch, dock, and care for rowing shells and equipment.
Athletes learn the roles and responsibilities of working within a crew boat, including communication, teamwork, and awareness on the water.
Rowers are introduced to essential safety procedures, including traffic patterns on the water, weather awareness, emergency protocols, and proper use of equipment. These lessons help ensure that participants feel comfortable and capable in the rowing environment.
Athletes have the opportunity to improve conditioning and strength and build mental discipline.

Foundations of Rowing provides a clear, supportive pathway for new and returning rowers to develop their skills at an appropriate pace while having fun in the process. Designed and directed by coaches, the program provides a skills progression intended to systematically move rowers to full Club Membership and participation with established ARC rowing teams. Coaches clearly communicate the skills needed to move to the next level.

Practice Schedule

Foundations practices are scheduled Monday and Wednesday evenings, and one weekend morning.

The Program runs from April 1 until the end of the rowing season (typically late October/early November). In November, rowers have the opportunity to join the Winter Training program, which runs from November 1 through March 31 for an additional fee.

Cost

You pay a monthly fee for the Foundations program. No annual membership fee is required. Your Foundations of Rowing membership includes full access to ARC facilities and the workout equipment, such as ERGs, weights, stationary bikes, and other cardio and strength-training equipment.

Requirements

In addition to completing an LTR session or equivalent, all Foundations participants are required to sign a document confirming their ability to swim. Membership in USRowing is required, and you will need to sign a U.S. Rowing liability waiver.

Please note that rowing is a physically demanding sport that uses your entire body. Rowers are required to carry boats and oars at each practice, which requires enough strength to lift at least 35 pounds overhead. If you are unable to squat, put weight on your knees, or have concerns about your participation in boat carries, please contact us directly. programs@annapolisrowingclub.com Before starting any exercise program, please consult your physician or qualified health professional.

What to Expect

To be successful in the Foundations Program, you are encouraged to attend practice regularly. While there is no minimum number of practices to attend, rowing is a "muscle memory" sport: More is better! The Foundations Program is structured to provide flexibility for individuals to miss practices due to vacation, family and work commitments, etc. However, regular practice and repetition is the biggest key to success in the program. Participants should make an effort to attend as many practices as possible.

During the season, coaches will clearly communicate the skills necessary for you to progress to the next level. Once coaches decide that you are ready, you will be invited to join an established ARC rowing Team.

What will be expected of you

Safety. Participants are to follow ARC's established safety procedures and coach's instructions.
Hard work. Be mentally and physically prepared to work at each practice
Honor your commitments. When you sign up to row, be there.
Be prepared. That may mean rowing in the rain (but not lightning or dangerous conditions).
Be on time. Arrive 15 minutes before the start of each practice and be ready to go.
Keep an open mind. Be ready to learn! Be coachable!
Stay conditioned. Get yourself and keep yourself in good physical shape.
You will be actively coached. Expect to improve with each session.
Keep your progress in perspective. Some practices will go really well, others will not
Fun and fulfillment will happen naturally. You'll make plenty of new friends, too! Rowing is a "social" sport!

Weather

We will attempt to go out on the water for every practice. However, there are weather circumstances etc. which are out of our control, so there could be cancellations or indoor training may be conducted if conditions preclude going out on the water.

It is solely the Coach’s discretion if a practice needs to be cancelled or moved indoors due to weather. There will be times when the Program Coordinator and Coaches will err on the side of caution.

Signs of practice being cancelled or moved indoors are:

Lightening, heavy rain
High wind (more than 12mph)
Rough water
Extreme heat

Learn More

Questions about the Foundations Program? Contact our Program Director: programs@annapolisrowingclub.com

Registration Information