Bow Ballers High Performance Training Program
The Bow Ballers High Performance Training Program is designed for Maroochy River Rowing Club’s most dedicated youth athletes who are committed to achieving excellence on the water.
This program focuses on building the technical skill, physical conditioning, mental toughness, and racing strategies required to compete successfully at the highest levels, including Queensland State Championships, Australian National Championships, and international regattas.
Program Structure:
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On-Water Sessions: 4–6 mornings per week (5:00–7:00am), focusing on advanced rowing technique, boat speed, race tactics, and teamwork.
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Strength & Conditioning: 2–3 afternoons per week, tailored gym programs focusing on strength, endurance, injury prevention, and explosive power.
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Performance Testing: Regular ergometer testing, lactate threshold testing, and race simulation assessments to monitor progression and set targets.
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Technical Development: One-on-one video analysis, technique clinics, and feedback sessions to continuously refine stroke efficiency and boat balance.
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Competition Preparation: Regatta planning, mental skills coaching, nutrition education, and peaking strategies leading into major competitions.
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Support Services:
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Injury prevention and rehabilitation support
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Guidance in balancing school, training, and recovery
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Pathway mentoring for athletes targeting State Team and National Team selections
Expectations:
Bow Ballers are expected to demonstrate a professional attitude, strong personal accountability, and consistent commitment to training. Athletes and families must be prepared for the time demands, competition schedules, and the high standards set by the coaching team.
Vision:
The Bow Ballers program aims to develop technically outstanding, physically resilient, and mentally tough athletes who not only achieve podium success but embody the spirit of excellence, teamwork, and sportsmanship — preparing them for future elite rowing opportunities.
