1. ROWING TECHNIQUE SYMPOSIUM Hazewinkel 12th June 2009

2. ROWING TECHNIQUE Why do we need a uniform rowing technique?
Different athletes may need a specific technique to achieve their best possible rowing performance
Unless each athlete we train is going to be a Single Sculler there is a need for similar technique in order to form fast crew boats
Unless we keep to ourselves we need relatively uniform ideas about the rowing basics
There are mechanical principles that apply to rowing technique
We need to look at best practice
We need to compare our ideas with what the best in the World are doing

3. The Performance Triangle Physical Mental Technical
ROWING TECHNIQUE
The Performance Triangle
Physical
Mental
Technical
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4. We must always remember the following pedagogical principles:
ROWING TECHNIQUE
TEACHING ROWING
We must always remember the following pedagogical principles:
From simple to complex
From easy to challenging
From familiar to unfamiliar
From general to specific
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5. ROWING TECHNIQUE
As for all sporting techniques it is important to only consider functional values
There is no need that the technical pattern of rowing be “beautiful”
The rower must:
a> produce the highest physiological performance and
b> transform this performance into the best propulsion possible
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6. ROWING TECHNIQUE General Aims
1.To perfect the most efficient technique based on facts, not speculation
2.To produce stable performance in varied conditions (wind, waves, varied boats etc)
3.To maintain correct technique in progressively more intense competitions
4.To allow no loss of form under pressure and exhaustion
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7. ROWING TECHNIQUE Skill Analysis
A coach is a judge of skill and needs to:
break down COMPLEX SKILLS into SIMPLE PARTS
separate GOOD parts from BAD
FOCUS on important parts - not get distracted
find a WAY TO CORRECT technical errors
put the whole technique back together
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8. All attributes (mental, physical, technical) needed to ‘go fast’
L2 Rowing Technique
October 2002
All attributes (mental, physical, technical) needed to ‘go fast’
Correctly rigged boat is necessary
Rowing Australia

9. ROWING TECHNIQUE Important Components
Correct Grip – handle the handle
Blade Work – blade depth and hand curves, feather and square up, lengths
Sequence – use of main muscle groups
Rhythm & Ratio - maximising the boat speed
Balance & Centre of Gravity
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10. GRIP - SCULLING thumbs over end
2nd knuckle leading tangent during drive
flat wrists
feather oar with fingers not wrist
relaxed hold
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11. GRIP - SWEEP hands comfortably apart (1-2 fists) outside hand as hook
inside hand feathers with fingers
flat wrists
relaxed hold

12. L2 Rowing Technique
October 2002
Rowing Australia

13. ROWING TECHNIQUE Basic Points
push the boat
- do not shovel water
no need to be violent at the catch
- accuracy vs speed vs power
float up the slide
- relaxed but precisely controlled

14. Accuracy v Speed v Power
Movements must be performed as easily and naturally as possible.
Accuracy v Speed v Power

15. ROWING TECHNIQUE Bladework
CATCH PLACEMENT - a good beginning is rounded as it “hooks” the water
common FAULTS - digging deep in the middle of the stroke and deep catch/washy finish
HAND CURVE - move continuously around both catch and finish turns
when to SQUARE THE BLADE? - start to unweight the handle after the feet

16. Blade entry starts on the way forward
Handle curve at the catch -
semicircular not triangular

17. ROWING TECHNIQUE Rhythm
take time to get the timing right
stroke rate depends on crew technique
at any stroke rate the correct ratio between drive and recovery must be maintained
acceleration cannot be achieved without timing and relaxation throughout the drive
races are won between the strokes

18. Steady control on the recovery is crucial for minimum decrease of boat speed
Entry speed must depend on hand speed ……...not seat speed

19. ROWING TECHNIQUE Sequence
Rowing is a cyclic sport (like running, swimming, cycling)
Repetitive cycles need to be performed as a mirror image one another other
Main muscle groups work in the sequence of LEGS – BODY – ARMS
Reverse order through the recovery

20. Smooth sequence of Legs - Body - Arms
L2 Rowing Technique
October 2002
Smooth sequence of Legs - Body - Arms
Rowing Australia

21. PAUSE

22. ROWING TECHNIQUE Stroke Analysis
Catch
Early drive
Mid drive
Mid late drive
Late drive
Finish
Release
Hands away
Early recovery
Mid recovery
Late recovery
Full reach

23. L2 Rowing Technique
October 2002
Rowing Australia

24. 1. The Catch Catch is the last part of the recovery
Shins are almost vertical to vertical
Arms are straight and relaxed
Top of knees should be at level of armpits
Good reach without undue tension - relaxed in the shoulders
Weight is at the front of the seat
Emphasis on hands initiating blade entry - not body lift
Eyes and head up

25. 2. Early Drive Arms are straight
Flat wrists with the correct relaxed grip
Blades fully buried but not too deep
Lower back is locked against initial drive of legs
Shoulders are down and relaxed - not up around ears
Shoulders forward of hips
Feeling of hang

26. 3. Mid Drive Arms are straight Shoulders relaxed and extended
Body starts to lever back from the hips
Horizontal drive - straight line with handle, head & shoulders
Legs with increased acceleration during the drive until perpendicular position or just behind it
Shoulders over the hips
Weight transferred to the middle of the seat

27. 4. Late Drive Legs are finished and locked Body is still levering back
Arms begin to draw the handle in to the body
Blades kept buried
Forearms are parallel to the water
Head is up and shoulders are past the hips
Weight is transferred to the back of the seat

28. 5. Finish & Release Legs (knees) are locked down
Strong posture with the lower back is maintained
Sitting still
Shoulder blades retracted
Elbows drawn back with flat wrists and forearms
Backturn is smooth and continuous - in, down, turn & away
blades are extracted square out of the water
Blades rolled onto the feather
lateral pressure against the gate
Setting up hand height through the release

29. 6. Early Recovery
Smooth, continues and relaxed hands away until arms are almost straight
Body pivoting from the hips with the legs held down
Weight change from the back to the centre of the seat
hands have past the knees before the set starts smoothly rolling forward
Upper body is up and relaxed

30. 7. Mid Recovery
Body swings forward of the hips, changing the weight from the centre to the front of the seat
Forward body angle reached by ½ to ¾ slide
Arms are relaxed and almost straight
Moving sternwards ahead of seat
Relaxed grip

31. 8. Late Recovery Body is set in catch position
Emphasis on controlled roll towards the front chocks
Elimination of all unnecessary movements
Head & shoulders remain level throughout recovery
Blades start to be squared up (roll) after hands have passed the feet
Whilst blade is being squared hands begin moving handle up through semicircle
Hands and shoulders remain relaxed

32. Back to……. Full Reach/Catch