Masters Performance Intensive

The day begins with a short mobility and movement warm-up designed to prepare your body for rowing.

From there, coaches guide you through a technical on-water session using small boats or crew boats.

Video footage and coach observations are collected throughout the session to help identify opportunities for improvement.

Session 1 includes:

• Mobility and rowing-specific warm-up
• Technical on-water coaching session
• Video capture and observation
• Boat set-up and rigging guidance
• Small group coaching and individual feedback

After session 1, gather at Red Shed for brunch and a practical coaching review session.

This is where the learning comes together.

Coaches walk through video footage, explain key technical themes, and provide practical advice tailored to you or your crew.

You will leave understanding not just what to change, but how to train and practise more effectively.

Session 2 includes:

• Lunch with coaches and fellow rowers
• Video analysis and technical review
• Discussion on training habits and progression
• Practical Q&A

In Session 3 you will get back out on to the water to apply what you have learned.

With fresh feedback and targeted coaching, you will head back onto the water to consolidate improvements and experience the difference immediately.

The day concludes with recovery time and conversation back at Red Shed.

Session 3 includes:

• On-water session applying feedback
• Targeted technical drills
• Optional recovery time in Red Shed facilities
• Wrap-up discussion and next-step recommendations

The performance intensive suits rowers with more than 12 months rowing experience and who have some experience racing.  During most sessions, we concentrate on small boat rows to make it easier to match ability levels of visitors.  The coaches are very experienced in adjusting the coaching and sessions to match the experience level of rowers.

Yes, you can join the group as an individual the on water and land sessions are designed to introduce the group to each other and Red Shed.  Our goal is to build camaraderie amongst rowers from around Canberra.

We will provide enough experienced coaches for each on water session to ensure a 1 coach to 4-6 athlete ratio.  Red Shed is blessed with a brand new fleet of race weight boats of all categories and we have boats to suit all body weights.  You are welcome to bring your own boats for the day.