Rowing Courses

Learn to row or improve your skills with Double Olympic and World Champion Andy Holmes

The Table below shows the courses available taught by Furnivall's Head Coach - Double Olympic and World Champion Andy Holmes:

Course Name	Day of Week / Time	Spaces Available	Price
Beginners Course (8 weeks)	Monday 9.30 - 11.30am	Maximum 12 People	£180
Level 2 Course (8 weeks)	Friday 9.30 - 11.30am	Maximum 10 people	£200
Level 3 Course (8 weeks)	Two hours per session - times TBC	Maximum 6 people	£180
Fitness and Flexibility Beginners - Women only (10 weeks)	Monday 12.30 - 2.00pm	Maximum 12 people	£120
Fitness and Flexibility Level 2 Men & Women (10 weeks)	Friday 12.30 - 2.00pm	Maximum 12 people	£120
Mother and Toddler Rowing Group (12 weeks)	Friday 12.30 - 2.00pm	Maximum 12 people	£240

Beginners Course - 8 weeks, £180

A structured course designed for those new to rowing and those returning after a long break. By the end of this course you will :

• Understand the importance of good posture in the rowing stroke and how to acheive it
• Study the principles of moving and balancing a boat and experience the two disciplines, sculling and sweep rowing
• Know your way around the equipment used by rowers; the boats, blades, the boathouse and racking, the Concept 2 rowing machine and other land training equipment
• Know the navigational rules of the tideway and how to manoevre your boat so your are safe. Have a personal assesment of your technical progress - strengths and weaknesses and how to best improve and increase your enjoyment of the sport.

Level 2 Course - 8 weeks, £200

For those who have completed the beginners course and or who have a proven competancy in rowing on the Tideway. This course will help you develop sound technique and good watermanship, with extensive use of video feedback You will also experience steering a boat from the coxes seat, which will prepare you for rowing and sculling in a coxless boat.

You will be introduced to the land training methods used by rowers to stengthen any weak areas of your physiology which prevent you from acheiving the good posture necessary for rowing - including work on flexibility training.

Level 3 Course - 8 weeks, £180

For the more experienced rower and sculler aiming to perfect their technique within a smaller group and with extensive use of video feedback. You will explore how rowers structure their training programs and how specific types of training are used for different periods of the year and the physiological rationale behind this. For those wishing to compete you will learn how to perpare for racing and how to structure a race plan.

Fitness and Flexibility - Beginners - Women only - 10 weeks, £120

Rowing is acknowledged as one of the safest and most complete forms of exercise; using all the major muscle groups while being weight supported it is the ideal way to tone muscle and burn fat. This course is aimed at those with no experince of fitness training who would like to start!

The sessions will be based around using the Concept 2 rowing machine as used in every sports centre and by Olympic rowers alike. The second half of each session will concentrate on flexibilty - the other vital part of keeping fit,healthy and remaining youthful. Exploring many of the basic stretches used in yoga you will develop an understanding of how muscles work to maintain good posture.

Fitness and Flexibility - Level 2 Men and Women - 10 weeks, £120

For those already with a reasonable fitness level who wish to develop good technique on the Concept 2 rowing machine. This course will also introduce you to the use of free weights to develop muscle tone and core stability. Using yoga as inspiration you will also explore more advanced stretches.

Mother and Toddler Rowing Group -12 weeks, £240

An opportunity for mothers with small children to get back into shape and enjoy the sport of rowing. Using the Concept 2 rowing machine as a gentle introduction to the rowing stroke you will develop a basic fitness level and acheive good muscle tone in preparation for getting on the water. The sessions will include all the elements of the Beginners course. During each session the group will frequently alternate between looking after each others children and taking part in the activities.

The lead instructor on all these courses will be Furnivall's Head Coach - Double Olympic and World Champion Andy Holmes.

To find out more about these courses and start dates contact Andy via e mail:
andyholmes@furnivall-members.co.uk