Training for crew has two phases: working out on the ergs during the winter and rowing on the water in the spring. Winter conditioning is held at LHS from November until late February or early March; spring training is held on the water at Sandy Run Regional Park. The exact start date for spring training depends upon the official start date for spring sports and when conditions at Sandy Run are suitable for water training.
Practices are generally Monday through Friday after school, and on Saturday mornings. Parents should also join our Groupme chat group to get last-minute notifications of any changes to schedules, such as weather-related cancellations.
Winter conditioning is designed to strengthen physical condition, teach basic rowing techniques and build teamwork. Athletes will most commonly train using rowing machines (“ergs”). Training is held at LHS on weekday afternoons and Saturday mornings.
The general schedule for winter training is:
|
|
Mon |
Tue |
Wed |
Thur |
Fri |
Sat |
|
Men’s Team |
4:45-7:00 |
4:45-7:00 |
4:45-7:00 |
4:45-7:00 |
4:45-7:00 |
9:00-11:00 |
|
Women’s Team |
3:45-6:00 |
3:45-6:00 |
3:45-6:00 |
3:45-6:00 |
3:45-6:00 |
10:15-12:15 |
Spring training is designed to develop rowing technique and boat handling and is held on the water at the Occoquan reservoir. The specific date at which training shifts to the Occoquan depends upon the official start date of spring sports and conditions at Sandy Run Regional Park, and will be announced in advance. Rowers practice Monday through Friday after school and Saturday mornings.
The schedule for Spring Training is:
|
|
Mon |
Tue |
Wed |
Thur |
Fri |
Sat * |
|
Men’s Team |
3:30-7:00 |
3:30-7:00 |
3:30-7:00 |
3:30-7:00 |
3:30-7:00 |
9:00-12:00 |
|
Women’s Team |
3:30-7:00 |
3:30-7:00 |
3:30-7:00 |
3:30-7:00 |
3:30-7:00 |
9:00-12:00 |
* until start of regatta season
If practice must be cancelled, you will be notified through the Parent's GroupMe chat and a Flash newsletter.
Spring Break is the most important training —the team can double the amount of time on the water compared to a regular weekday practice, resulting in more strokes on the water, and increased performance by the boat. It is essential that athletes be available for training during Spring Break, and racing opportunities will be preferentially assigned to athletes who participate. We realize that Spring Break is also a time for family vacations. It is a challenge, but it is also the only available time for concentrated practice during the regatta season.
The coaches will determine the specific timing for Spring Break training over the winter, but will probably include two sessions with a lunch break in between. Spring Break training is held at the Occoquan. Parents are responsible for organizing transportation and for providing lunch, as there are no facilities to purchase food at the Occoquan.
Carpools are strongly recommended. If you would like to be involved in a carpool, check the appropriate box when registering to allow the Booster Club to share your address and contact information. This information will be shared with others who are interested in carpooling. It is up to the parents to set up the carpools.
Buses are provided on days when the students have a full day of school. BUSES ARE NOT PROVIDED ON EARLY DISMISSAL DAYS OR STUDENT HOLIDAYS.
Winter Conditioning: Parents and athletes are responsible for transportation during winter conditioning.
Spring Training: The Booster Club provides bus transportation from Langley to the Occoquan for all weekday water practices. Athletes must organize their own transportation for Saturdays.
Motor coaches provide transportation from LHS to the Occoquan and back to LHS during the school week. The travel time from Sandy Run back to LHS is about 45-55 minutes depending upon traffic, so athletes are usually picked up around 8:00 pm.
Spring Break: Parents and athletes are responsible for transportation during Spring Break.
Bus Rules and Procedures are detailed in the Bus Rules document. All parents and students are expected to read and abide by them. Repeated failure to comply with rules and procedures may result in suspension from the bus.