RowLA applies a system based on the British Rower Development Guide, which is comprised of three levels for Junior rowers. When a rower is both the appropriate age and has mastered the pillars on her current level, the Head Coach will assess her readiness to move to the next level. This is a brief overview of the pillars on each Level.
Level 1 | Age 11+
Maximum of 2 training sessions per week
Basic understanding of rowing terminology, safety standards, and appropriate clothing and equipment.
Basic flexibility, strengthening, and stability to promote physical literacy and correct movement patterns.
Conditioning physical activity to achieve elevated heart rate
Developing confidence to get in and out of the boat and demonstrate simple water skills.
Building Competence, Confidence, Connection, Character, Creativity, and team spirit.
Level 2 | Age 13+
Maximum of 4 training sessions per week
Developing confidence to get in and out of the boat and demonstrate simple skills.
Developing flexibility, strengthening, and stability to promote physical literacy and correct movement.
Developing physical activity to maintain a consistent elevated
heart rate for a short period of time.
Developing knowledge to allow the rower to become independent.
Begin to take ownership of their training as well as their behavior and responsibilities within the sport.
Limited racing opportunities may be available.
Level 3 | Age 15+
Maximum of 6 training sessions per week
Rower is able to do all exercises from the advanced series and basic exercises with the correct technique.
Rower is able to consistently perform for a 30-minute period at an elevated heart rate.
Showing competence in simple skills and developing more complex skills.
Improved knowledge to allow the rower to be independent and think constructively about their activity.
Understand and develop their responsibilities both for themselves and the sport.
Local and national racing opportunities are available.