1. 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.

2. 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.

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

4. 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. 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

6. 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.

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

13. 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

14. 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

15. The recovery phase
Good organisation of body movement

16. The recovery phase
Weight transferred early onto the feet

17. 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.

18. 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

19. 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

20. The catch
Back set at catch Body in pre stretched position

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

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

23. 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

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

25. 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

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

27. The drive phase

28. 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

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

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

31. 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

32. 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