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Training Guidance


(c) Naomi Baker

British Rowing recognises that there are several training levels for the development of a rower. It is important to remember that all new rowers of any age will start their rowing life at the same point. All rowers should progress through “Level 1” before moving on to “Level 2” etc.

The rate of progression through each level will vary but each stage is important to a rower’s development. No level should be overlooked if we wish to give everyone an opportunity to thrive in the sport and maximise their opportunities to enjoy the sport fully and for a long time.

A new rower needs to have a positive experience at their first point of contact with the sport to keep them engaged for life.



*The number of sessions means specifically the number of rowing specific sessions, (i.e. any session where you are simulating the rowing movement) either on water or on land. It is expected and encouraged that a new rower will be doing more than three activity based sessions a week other than just rowing. It is important that they are allowed to participate in other activities to develop an athlete with a varied skill set.


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Level 1 >>>

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Level 3 >>>

Level 4 >>>

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What do each of the pillars stand for? Physical Literacy - The ability to perform movement skills and improve body awareness. This allows the rower to become more efficient in their movement, making them more confident and in control. Athleticism - The building blocks and physical qualities that rowers are expected to achieve to be able to…

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Level 1

Level 1 is the initial level in a rower's development and ALL rowers should be competent with this level before progressing onto Level 2. Successful completion and positive experiences of Level 1 is likely to keep the rower interested and engaged to stay in the sport.   Developing confidence to get in and out of…

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Level 2

British Rowing would like to see all coaches supporting their rowers to be competent with Level 1 before moving on to any specific rowing training. Successful completion and positive experiences of the level 1 stages is likely to keep the rower interested and engaged to stay in the sport.   Developing confidence to get in…

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Level 3

This is a major level in a rower's development, as if done correctly it will capture their interest in the sport. There should be a wide and varied mixture of training modalities, continual observation and evaluation of musculoskeletal developments. Make sure to take into consideration growth spurts when setting different types and volumes of training…

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