Commitment – shown by attendance at all sessions to which the individual is invited and huge effort at training. Can include extra fitness, stretching or core strength sessions at home/gym as directed by coach. 

Attitude – sportsmanship and positive approach to rowing, training, racing and other members of the club. Willing to try new technical exercises and train hard whilst encouraging others to do the same. Respect and listen to the instructions of the coach as they are there to help you improve and ensure your safety and wellbeing.

Behaviour – Polite and eager to help other members of the club.  Focussed and determined to improve.

Ability (physical) – Results of training and racing, timed pieces on the water and testing on the ergo machine. 

Ability (technical) – Posture, sequencing and tidy blade work. Able to row in the most efficient way possible to go fast and use power to best effect.

Knowledge – about all the different aspects of performance and rowing. Such as knowledge on stretching exercises, perfect technique, technical exercises, ideal posture, core strength exercises, ideal nutrition, psychology, how to prepare for racing.

A* Athlete will in addition have experience of training and racing to their best ability. They will reach an outstanding standard at physical testing (ergos) and have good previous results in racing.  These athletes will get priority on coaching, equipment and extra support.