21/04/07Roger Meager and John Calvert1 Skill development through the season - on water and land" Roger Meager (Ottawa, Canada) and John Calvert (University of London)

21/04/07Roger Meager and John Calvert2 Objectives The aim of this session is for participants to consider: Some rowing technical errors Some errors in weight training and core strength training Some links between errors in rowing and weight training Carrying out a simple assessment of core strength and mobility Some ideas to improve rowing technique Some ideas to improve weight and core strength training Planning for a season of training on water and land

21/04/07Roger Meager and John Calvert3 Reasons to work on technical skills: Boat efficiency Injury prevention Physiological efficiency Skill for life….sport for life. Rowing technical errors

21/04/07Roger Meager and John Calvert4 Blades skying Blade not staying connected Leaning away in drive Weak finish / washing out Missing water at the catch Poor balance control Rushing Rowing technical errors

21/04/07Roger Meager and John Calvert5 Errors in weight / core strength training No plan Not fitting in with the water / ergo work Too much / too little weight training Wrong sort of weight training Not warming up Bad technique No core strength training Shoulders hunched Fatigue, is fatigue, is fatigue!

21/04/07Roger Meager and John Calvert6 Links between rowing errors, strength and mobility Blade skyingWeak and hunched shoulders. Poor posture and mobility Blade not staying connectedWeak shoulders, lats and lower back Leaning away in driveWeak shoulders, obliques and lower back Weak finish / washing outWeak and hunched shoulders. Weak lats, rotator cuff and lower back Missing water at the catchNot strong enough! Weak lower back. Poor posture Poor balance controlWeak core muscles. Poor posture and mobility RushingWeak core muscles. Poor posture and mobility

21/04/07Roger Meager and John Calvert7 Assessment of core strength / mobility Pelvic bucket Knee lift Roll up Side bend Deep squat Overhead squat QUICK ASSESSMENT FORM

21/04/07Roger Meager and John Calvert8 Improving rowing technique Some things to consider: Seasonal goals Athlete assessment Individual athlete goals Crew goals Training and competition commitments

21/04/07Roger Meager and John Calvert9 Improving rowing technique Learning new skills: Individual ways of learning skills Importance of saying the same thing different ways Teaching old dogs new tricks When to work on new skills

21/04/07Roger Meager and John Calvert10 Improving rowing technique Learning new skills – the use of exercises: Why do them When and how much Different aspects in the same exercise Visualisation of weights / core work

21/04/07Roger Meager and John Calvert11 Improving weight / core strength training Weight training: Endurance15 or more reps Hypertrophy3 X 8 to 3 X 10 Strength / Power3 X 5 to 5 X 3 Test3 rep max Weight train two or three times per week Always warm up Stretch after weights, not before Record weights lifted, keep a diary

21/04/07Roger Meager and John Calvert12 Improving weight / core strength training Key weights exercises: Power clean Leg press Squat Bench pull Single arm row Bench press Lat pull down (or bent arm pullover)

21/04/07Roger Meager and John Calvert13 Improving weight / core strength training Secondary weights exercises: Overhead squat Stiff leg dead lift Lateral (side) raise Front raise Lunge (forwards and backwards) Seated twist Roll up

21/04/07Roger Meager and John Calvert14 Improving weight / core strength training Core strength exercises: Standing neutral Side bend Roll up Shoulder bridge Seated twist

21/04/07Roger Meager and John Calvert15 Planning has to be realistic Long term vs short term Integrated plan….. Water,Land..the Mind! Keep it as simple as possible Planning training on water and land

21/04/07Roger Meager and John Calvert16 The planned year: Transition General Preparation 1 General Preparation 2 Specific Preparation 1 (and perhaps 2) Planning training on water and land

21/04/07Roger Meager and John Calvert17 Questions & Answers