Exercises
Coxing Exercise Library
Drills and exercises for coxswains: warm-up, steering, calls & communication, race prep, and teamwork. Step-by-step instructions to improve your coxing.
Warm-up · 5–10 min
Pick Drill
Build from arms-only to full slide in stages. Teaches sequencing and clean catches while you practise clear, timed calls.
View exerciseWarm-up · 5–8 min
Pause Drill
Pause at different points of the stroke to improve balance and blade control. Use clear calls so the crew pauses together.
View exerciseWarm-up · 3–5 min
Square Blade Rowing
Row with blades squared the whole time to improve tap-down and control. Good for timing and set.
View exerciseSteering · 10–15 min
Steering a Straight Line
Practise holding a straight course using a distant point and small corrections. Builds consistency for race pieces and time trials.
View exerciseSteering · 10–15 min
Turn and Buoy Practice
Practise approaching a turn or buoy at race pace. Improves judgement of distance and when to start the turn.
View exerciseCalls & Communication · 8–12 min
Rate Build and Call Practice
Build rate in steps (e.g. 20, 24, 28, 32) while keeping length and connection. Good for practising clear, confident calls.
View exerciseCalls & Communication · 5–10 min
Power Ten
Ten strokes at full power with clear, motivating calls. Builds race mentality and crew response to the cox.
View exerciseRace Prep · 10–15 min
Race Start Sequence
Practise the start sequence (high strokes, build, settle) so the crew and cox are in sync for the first 500 m.
View exerciseRace Prep · 5–10 min
Finish Sprint
Practise the last 250 m: rate and power build, clear calls, and crossing the line together.
View exerciseTeamwork · 2–3 min
Crew Briefing Before a Piece
Short, clear briefing so everyone knows the piece, focus, and calls. Builds teamwork and reduces confusion.
View exerciseTrack Your Sessions with CrewSpeed
Use CrewSpeed's GPS tracking during practice to monitor pace and record audio notes. Perfect for reviewing drills and race pieces afterwards.