比赛计划与执行

Adapted from The Ultimate USC Coxswain Guide by Sophia Steck.

A race plan is bare-bones calls jotted down at set points. Races are overwhelming — a plan takes away some of the pressure of inventing every call on the fly. (The Coxswain Guides folder has examples: ACRA for 2k, HOCR and HOTL for 5k.)

2k

Pre-race

They’ll be nervous and tense. Remind them to breathe and relax, that they’ll do great — and to wiggle out their nerves.

The start

Very structured (see Visualization), and fast — so plan it in detail. Adrenaline drives the legs but nerves tense them up, so in the high 20 focus on timing, swing and relaxation.

Count down the lengthen so it’s unmistakable, and stress holding boat speed at the lower rate.
Sometimes take A 5 for big legs to bring it home.

After the lengthen

Start telling them where they are relative to other boats — the first adrenaline is fading, and placings bring it back. Write your opponents’ lanes on the plan; knowing who’s beside you (especially a rival) fires them up.

Through the body

The plan is a series of 5s and 10s. Next to each, note one or two rowers to call out — who benefits most from that reminder?

500m — A 10 for swing, bringing timing and length together. We tend to take seats here.
~800m — remind them to relax: long and loose, ready for the big move.
~1000m — A 20 for acceleration, the big move. Take it early to break a boat you’re moving on, or hold it to let others spend their moves, then blast past. Get loud. Don’t count these 20 — give pure adrenaline, splits, names and where you are on other boats.
After the 20 — keep the momentum: We're taking seats and I need to keep walking. Maintain the momentum. You're flying! Then bring heads back in the boat to sharpen focus.

The sprint

500 to go — rate up 2 beats, then A 10 for finishes to set the tone.
350 to go — A 5 for length, up 2 (combined call): the rate only helps if they stay long.
Then go all out on motivation — leave everything on the course — and count down the last strokes across the line.

Motivational calls in the margin

Keep a list of motivational calls along the side of the plan to sprinkle into the lulls. You never want to go blank.

This isn’t the only way to build a plan. What stays the same is the markers and thinking about what your crew needs — learn what makes them tick in practice and past races, and ask Coach for a meeting.

5k

To be added.

整理自 Sophia Steck 的 The Ultimate USC Coxswain Guide。

比赛计划就是在固定节点提前写下的基本口令。比赛中信息量巨大，有了计划，就不用每句都临场想，紧张时也有东西可以依靠。（Coxswain Guides 文件夹里有例子：ACRA 是 2000 米，HOCR 和 HOTL 是 5000 米。）

2000 米

赛前

大家会紧张、身体发紧。提醒他们呼吸、放松，告诉他们会划得很好——也可以让大家抖一抖，把紧张甩掉。

起航

起航非常结构化（见“赛前想象”），而且很快，所以要计划得更细。肾上腺素会让腿很猛，但紧张会让身体僵硬，所以高桨频 20 桨时重点放在节奏、身体摆动和放松。

降桨频时倒数，让所有人清楚何时拉长，并强调在更低桨频下保持船速。
有时会喊 A 5 for big legs（五桨蹬腿）来巩固。

拉长之后

开始告诉大家和其他船的相对位置——最初的肾上腺素在消退，名次能重新点燃他们。把对手的赛道写在计划上：知道旁边是谁（尤其是对头）会更有动力。

中段

计划由一系列 5 桨和 10 桨组成。在每个旁边写下一两个想点名的桨手——谁最需要这个提醒？

500 米——A 10 for swing，把节奏和长度合在一起。我们通常在这里追座位。
约 800 米——提醒放松：长而松，为大动作做准备。
约 1000 米——A 20 for acceleration，全场最大的发力段。如果正在追一条船，可以提前发起；如果领先，也可以等对手先发力，再一口气超过去。这里要大声。 不要数这 20 桨，给他们纯粹的能量，报分段、点名、报和其他船的位置。
20 桨之后——保持势头：We're taking seats and I need to keep walking. Maintain the momentum. You're flying! 然后把大家的注意力拉回船内，重新专注。

冲刺

剩 500 米——桨频提 2，接着 A 10 for finishes 定下基调。
剩 350 米——A 5 for length, up 2（合并口令）：提桨频只有在保持长度时才有用。
之后全力激励——把一切都留在赛道上——最后几桨倒数冲过终点。

页边的激励口令

在计划旁边列一些激励口令，在中间的空档随时用上，永远不要卡壳。

这不是唯一的写法。不变的是节点，以及思考队员需要什么——从训练和以往比赛中了解他们，也可以约教练聊一聊。

5000 米

待补充。