技术练习（Drills）
常见技术练习的目的——知道为什么练，才能喊出有用的口令，而不只是数桨。
Adapted from The Ultimate USC Coxswain Guide by Sophia Steck.
In the coxswain seat you are basically running practice. Coach will often name the drill without explaining it — so know what each one is for and lead it.
Pick drill
The first drill every novice learns: arms only → add body swing → add legs. It isolates the parts of the stroke.
- Arms only (bodies back, legs down) — find the strong, stable finish that balances the boat, and the handle path.
- Add body swing — tests stability; use the core to hold the balance found at the finish. Good body prep sets up a long catch.
- Add legs — brings in the least stable part: the catch. Building up to it makes the catch less scary, more balanced and longer.
Usually done by pairs in a four, or fours in an eight.
Reverse pick drill
The most common varsity warm-up — the opposite order, matching the stroke itself: legs only → add body → add arms.
- Legs only (bodies forward, arms out) — grab with the toes and drive the legs first. Arms still lift and tap, so catches stay crisp.
- Add body swing — the legs press the body open; a chain reaction that keeps the upper body connected to the legs and the blade connected to the water.
- Add arms — a little extra acceleration to squeeze off the finish, but don’t rely on it.
Builds powerful acceleration from the ground up. Usually by pairs in a four, or fours in an eight.
Add-a-pair
An eights drill: one pair for about ten strokes, then add a pair (four), another (six), then everyone (eight). The goal is building boat speed.
- With one pair the boat is heavy and slow — they need clean acceleration on the legs.
- As pairs join, the pace rises and the catches must quicken with it. Use sharp words at the catch:
Quick!Hook!Direct! - Slides stay controlled so they don’t kill the speed — remind them.
Quarter feather
The recovery is rowed with blades partly squared instead of fully feathered. The bottom edge of the tilted blade guides oar height, just skimming the water — it shows what the platform should feel like once they return to full feather.
If the set is bad, throw this into a swing row (even without Coach asking) to bring handle heights back.
Quarter slide – full slide
Alternate about 10 strokes at full slide with 10 at quarter slide (the front quarter, including the catch). Quarter slide trains quick connection at high rate; full slide applies it at length.
Timing tends to fall apart on the transitions, so be very clear:
- On quarter slide, repeat short rhythmic calls:
Sharp. Sharp. Sharp./Slice. Slice. Slice./Hook. Hook. Hook. - Call the transition precisely on the finish:
Full slide in 2… that's 1… that's 2, lengthen. - If it goes wrong, clarify the timing for the next round.
Pro tip: let the cox box count
Many drills run over set stroke counts — e.g. reverse pick is usually 10 legs-only, 10 legs-and-back, 10 full before switching (this rotation takes you exactly from the dock to the red buoy). Press start/timer on the cox box and it counts strokes for you, so you know exactly when to say In two…
整理自 Sophia Steck 的 The Ultimate USC Coxswain Guide。
坐在舵手位上，你基本就是在带训练。教练经常只说练什么、不解释——所以要知道每个练习的目的，才能带好。
Pick drill（分解练习）
新手学的第一个练习：只用手臂 → 加上身体摆动 → 加上腿。 把一桨拆开练。
- 只用手臂（身体后仰、腿伸直）——找到稳定有力的结束位，帮助平衡船，同时熟悉桨柄路径。
- 加上身体摆动——开始考验稳定性，用核心保持结束位找到的平衡。好的身体准备也为长入水打基础。
- 加上腿——加入最不稳定的环节：入水。循序渐进，入水就不那么可怕，更平衡、更长。
一般在四人艇里两人一组，或八人艇里四人一组轮换。
Reverse pick drill（反向分解）
校队最常用的热身，顺序相反，和一桨的发力顺序一致：只用腿 → 加身体 → 加手臂。
- 只用腿（身体前倾、手臂伸直）——用脚趾抓住踏板，先蹬腿。手臂仍然负责提桨和按桨，所以入水要干脆。
- 加身体摆动——腿把身体推开，是一个连锁反应：上身和腿连在一起，桨叶和水连在一起。
- 加手臂——在结束时多一点加速，但不能依赖手臂。
从下往上建立有力的加速。一般两人或四人一组轮换。
Add-a-pair（逐对加入）
八人艇练习：先一对划约十桨，再加一对（四人）、再加一对（六人）、最后全员（八人）。目的是把船速一步步提上来。
- 只有一对时船又重又慢，需要腿上干净的加速。
- 每加入一对，速度变快，入水也要跟着变快。在入水点用干脆的短词：
Quick!Hook!Direct! - 滑轨要保持控制，别把建立的速度浪费掉——记得提醒。
Quarter feather（四分之一翻桨）
回桨时桨叶不完全放平，而是保持部分立起。倾斜桨叶的下沿作为桨高的参照，刚好擦过水面——让大家感受回到完全翻桨后平台应有的高度，敢于把桨叶抬离水面。
如果船很不平，可以在自由划时直接加入这个练习（不用等教练说），把桨柄高度找回来。
Quarter slide – full slide（四分之一滑轨 / 全滑轨交替）
约 10 桨全滑轨和 10 桨四分之一滑轨（包含入水的前四分之一）交替。四分之一滑轨练高桨频下的快速抓水，全滑轨再把它用到长桨上。
切换时节奏最容易乱，所以口令一定要清楚：
- 四分之一滑轨时，重复短促、带节奏的口令：
Sharp. Sharp. Sharp./Slice. Slice. Slice./Hook. Hook. Hook. - 切换要准确地喊在结束位上：
Full slide in 2… that's 1… that's 2, lengthen. - 如果乱了，下一轮前把节奏再讲清楚。
小技巧：让 cox box 帮你数桨
很多练习按固定桨数进行——例如反向分解通常只用腿 10 桨、腿加身体 10 桨、完整 10 桨，然后换组（这一轮刚好从码头划到红色浮标）。按下 cox box 的 start/timer 键，它会自动数桨，你就知道什么时候该喊 In two…