Rowing Technique Technique in detail Good Posture Grip Recovery Catch Drive Extraction/finish This is a list of the areas that will be covered Ask for examples, suggestions that coaches might come up with to coach each aspect, e.g. words. Analogies, demonstrations, exercises/drills etc.

1. Hang/Suspend the weight from the handle 5 key concepts 1. Hang/Suspend the weight from the handle 2. Connection is low down in the body not in the shoulders Hanging the weight on the blade. Connection low down in the body Key learning points Hang/Suspend the weight from the handle Connection is low down in the body not in the shoulders Describe the hang and suspend and what this means and may feel like. Emphasise that the shoulders are relaxed and allow power to be transferred to the blade Point out the connection low down in the body. Which part of the spine are we wanting to be strong and connected. Picture 2 This is such an important aspect of good sculling and rowing and one that many athletes and coaches never get to grips with. This just shows the same thing from a different angle.

5 key concepts 3. Unless the blade is in the water the wheels should still be moving forward

4. Left hand nearest the stern both in the drive and recovery phase 5 key concepts 4. Left hand nearest the stern both in the drive and recovery phase Left hand nearest the stern both in the drive and recovery phase Key learning points Left hand nearest the stern both in the drive and recovery stage This is the relationship between the blades throughout the whole stroke cycle. Whilst the sculler will aim for symmetry most will be longer on the left at the catch and consequently shorter on this side at the finish. There should be mention of the fact that we do not want the sculler to bend the arm to allow the right arm in before the left during the drive phase. This weakens the position and does not enable the sculler to hang o the blade as effectively.

5. Long efficient strokes move the boat 5 key concepts 5. Long efficient strokes move the boat Key learning points Long efficient strokes move the boat Efficient rowing uses long strokes The blade is placed into the water at the catch The boat is accelerated past the blade

Summary of 5 key concepts Hang/suspend body weight on the handles Connection is low down in the body not in the shoulders Unless the blade is in the water the wheels should still be moving forward Left hand nearest the stern both in the drive and recovery phase Hands out from the finish at the same speed they come in Efficient rowing using long strokes Place the blade in the water at the catch Accelerate the boat past the blade Key learning points Summary of 5 key concepts This is a summary of the concepts. These are important because we are not describing a technique which accommodates all shapes and sizes, strengths and weaknesses, and ages.

Good posture Good posture The grip The recovery The catch The drive The extraction Key learning points Early recovery; hands then body then slide Balanced contact on the seat

Good posture Pelvis rocking over from backstops Key learning points Point out where the hips are Show how the rock over is achieved Point out the lumbar spine

Good posture Rock over to a comfortable and strong posture Lower back set at catch Key learning points Explain the position and what it means to be set at the catch You may want to divide this up into hip, lumbar spine and shoulder position

Good posture Shins vertical no gap between thighs and body Link together ‘kinetic chain’ Key learning points Shins vertical point out where and how this is achieved. The kinetic chain is an important point about the recovery. This is about maximising the ability to apply power from the catch through the whole of the drive phase. All round athleticism; e.g. core stability allows the connection between feet and the hands on the handles to be well linked together

Good posture; Summary Pelvis rocking over from backstops Rock over to a comfortable and strong posture Lower back set at catch Shins vertical no gap between thighs and body Link together ‘kinetic chain’ Place and push

The grip Get the right size hand grips blade in base of fingers with thumbs on the end of the blade Key learning points Thumbs provide the contact to roll the blade into the fingers rather than turning the blade with the wrist. If the blades are too much in the hand the wrist is often arched. Too much in the fingers and the sculler often has to grip excessively to keep control. Grip size is very important. Too small and athlete ends up griping and the same if too large. This can also cause wrist injury problems grip for rowing no more than 2 hand widths apart get the right size grips Two hand widths apart. It is important that this is not too big a gap. Why two hand widths. This should give a relatively comfortable position in relation to shoulder width

The grip As you approach the finish the blade is in base of fingers with very slightly arched wrist Key learning points This is to do with the way the scull comes into the body and the need to keep the elbows above the wrists. Crossover left hand in front of right and slightly above the right. Keep this relationship both during the power and recovery phases

The grip; Summary Blade in base of fingers with very slightly arched wrist Grip for rowing no more than 2 hand widths apart Get the right size hand grips Key learning points The correct grip is important; spend some time looking at this

The recovery phase Good organisation of body movement

The recovery phase Weight transferred early onto the feet

The recovery phase Hands body and slide All body swing by half way up the slide Key learning points Sweep; The weight is in the outside hand Hand following the blade around to the catch and finish. This allows the large muscle groups to be used.

The recovery phase Body pre-stretched and ready for the catch on the last part of slide Prepare the blade for the catch by squaring early as the blade handles pass the knees

The recovery phase; Summary Good organisation of body movement Smooth movement forward Weight transferred early onto the feet Hands body and slide All body by half way up the slide Prepare the blade for the catch by squaring early as pass the knees Body pre-stretched and ready for the catch on last part of slide

The catch Back set at catch Body in pre stretched position

The catch Put blade in where reach to The catch is taken with the hands moving towards the stern

The catch Raise hand from the shoulder to place blade in the water Lock up face of blade in the water

The catch; Summary Back set at catch Body in pre stretched position Put blade in where reach to The catch is taken with the hands moving towards the stern Raise hand from the shoulder to place blade in the water Lock up face of blade in the water

The drive phase legs and then body legs accelerate through the stroke

The drive phase The back opens when the handle is in front of the knees or about 1/3rd of the way through the stroke

The drive phase The legs, upper body, shoulders and arms contribute to the power

The drive phase

The drive phase; Summary Legs and then body Legs accelerate through the stroke Back opening when the handle is in front of the knees or about 1/3rd of the way through the stroke Legs upper body shoulders and arms contribute to the power

The extraction/finish Brush T- shirt with the thumbs Blade square as long as possible

The extraction/finish Release the pressure on the blade just before the circle around the finish Hands down and away

The extraction/finish; Summary Brush T- shirt with the thumbs Blade square as long as possible Release the pressure on the blade just before the circle around the finish Hands down and away

Exercises to develop technique Single strokes Few strokes Continuous rowing Slide progressions Hands only Arms only Quarter slide Half slide Three quarter slide Full slide Square blades Squaring early Measuring minimum strokes (distance per stroke) Catch and finish exercises In what ways can these exercises help to emphasise the key points of technique; Single strokes/few strokes; when learning rowing/sculling short distances with good technique to start with Continuous rowing; moving on to rowing longer distances