1. BASIC ROWING TECHNIQUE
The Performance Triangle
Physical
Technical Mental
ADVISE ASSESSMENT - Fault Correction Worksheet and Beginning to Scull Worksheet
CHECK physically okay to do workshop
Why is technique important?
suggestions.....
- 240 strokes in race with at least 2 blades per boat
- want to maintain max boat speed (if 5 m/s boat speed and take 0.2 sec to put blade in at the catch, then lose >1m!)
The techniques of sculling and sweep (rowing) are the same
- the only difference is obviously the crossover of the two sculling blades
- all the basic points about sweep/sculling technique are the same (IMPORTANT LEVEL 1 PRINCIPLE)
What would be our general aims in technique training for our crews?
NEXT SLIDE

2. BASIC ROWING TECHNIQUE
We must always remember the following pedagogical principles:
From simple to complex
From easy to challenging
From familiar to unfamiliar
From general to specific
ADVISE ASSESSMENT - Fault Correction Worksheet and Beginning to Scull Worksheet
CHECK physically okay to do workshop
Why is technique important?
suggestions.....
- 240 strokes in race with at least 2 blades per boat
- want to maintain max boat speed (if 5 m/s boat speed and take 0.2 sec to put blade in at the catch, then lose >1m!)
The techniques of sculling and sweep (rowing) are the same
- the only difference is obviously the crossover of the two sculling blades
- all the basic points about sweep/sculling technique are the same (IMPORTANT LEVEL 1 PRINCIPLE)
What would be our general aims in technique training for our crews?
NEXT SLIDE

3. BASIC ROWING TECHNIQUE
THERE IS NO SUCH A THING AS
THE ROWING TECHNIQUE
ADVISE ASSESSMENT - Fault Correction Worksheet and Beginning to Scull Worksheet
CHECK physically okay to do workshop
Why is technique important?
suggestions.....
- 240 strokes in race with at least 2 blades per boat
- want to maintain max boat speed (if 5 m/s boat speed and take 0.2 sec to put blade in at the catch, then lose >1m!)
The techniques of sculling and sweep (rowing) are the same
- the only difference is obviously the crossover of the two sculling blades
- all the basic points about sweep/sculling technique are the same (IMPORTANT LEVEL 1 PRINCIPLE)
What would be our general aims in technique training for our crews?
NEXT SLIDE

4. BASIC 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
ADVISE ASSESSMENT - Fault Correction Worksheet and Beginning to Scull Worksheet
CHECK physically okay to do workshop
Why is technique important?
suggestions.....
- 240 strokes in race with at least 2 blades per boat
- want to maintain max boat speed (if 5 m/s boat speed and take 0.2 sec to put blade in at the catch, then lose >1m!)
The techniques of sculling and sweep (rowing) are the same
- the only difference is obviously the crossover of the two sculling blades
- all the basic points about sweep/sculling technique are the same (IMPORTANT LEVEL 1 PRINCIPLE)
What would be our general aims in technique training for our crews?
NEXT SLIDE

5. Basic Rowing Technique GENERAL AIMS
1.To perfect the most efficient technique based on facts, not speculation
2.Stable performance in varied conditions ie wind, boats
3.Maintain correct technique in progressively more intense competitions
4.No loss of form under pressure and exhaustion
Are there any other general aims?
- performance
- injury prevention ?
(all covered by the slide)
NEXT SLIDE

6. Basic 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
The coach as a teacher of skill must be able to.… (read above)
Reminder that rowing is a closed (vs open) skill but more about that in Learning Methodology;
And more about how to correct technical faults / how to begin to make the changes in the Fault Correction workshop;
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7. Basic Rowing Technique IMPORTANT COMPONENTS
correct grip
bladework – blade depth and hand curves
stroke analysis
body work - efficient work
rhythm - maximising the boat speed
These are the 5 basic points that will be covered in this presentation and need to be understood by the L1 Coach;
We aim to talk about the perfect stroke (long, horizontal, smooth, natural and effective) but let us just reflect on what considerations we should make for less exeperienced rowers
- novices (usually schoolboy /girls and masters)
- both young and the old may not have the developed the flexibility or strength
so an exaggerated range of movement is unwise
- use common sense when teaching the beginner so that both ends of the stroke are manageable
NEXT SLIDE

8. Basic Rowing Technique TASK ANALYSIS
Rowing in Australia is still controlled by competitive rowing and within the topic of technique these are the various areas that need to be analysed when we are coaching a crew - the four main divisions of the rowing stroke are the Catch, Drive, Finish and Recovery
Even as recreational rowing grows as a sport the need for satisfaction and pleasure will still involve these technical aspects.
NEXT SLIDE

9. Basic Rowing Technique Keep it simple!
need for unified approach
to teach a biomechanically efficient method
to facilitate composite national crews
overall concept is simple
row longer
row harder
slow the boat down less
A coaching system is necessary to
1. objectively study rowing technique
2. establish a proper balance amongst all factors involved
3. provide continuity of thought and direction of purpose for teachers of rowing skills
4. establish a common technique so that school, club, state and national crews can be co-ordinated - this has changed enormously within Australia since 1979 when Reinhold Batschi commenced as Head Coach, but there are still different interpretations by coaches/athletes so that we can sometimes name a crew to a particular school or club!
It is important to state that the objective of Level 1 is to present these simple aspects and highlight the major points
- understanding and implementing the specifics is up to you as coaches
- you should ask questions if you do not understand anything
NEXT SLIDE

10. Basic 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
SEE L1 Manual for “ROWING TECHNIQUE SUMMARY”
AND “BASIC SCULLING POSTER”
The following slides will discuss the various stages of the strokecycle (copied from Technique Poster)
Starting from the catch......
- no need to be violent
- a question of timing rather than strength
- blade should be placed in water using only the arms, as seat reaches front chocks
- pressure must be applied immediately after the blade is buried
Apply the bodyweight to the footstretcher only after....
1. blade properly squared under control
2. blade can be placed in the water correctly
3. correct grip
4. straight arms
5. good posture

11. 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

12. 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
Stay relaxed in the shoulders - not up around ears
Shoulders forward of hips
Feeling of hang

13. 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

14. 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

15. 5. Finish & Release Legs (knees) are locked down
Strong posture with the lower back is maintained
Shoulder blades retracted
Elbows drawn back with flat wrists and forearms
Blade rolled onto the feather
Backturn is smooth and continuous - in, down, turn & away
blades are extracted square out of the water
lateral pressure

16. 6. Early Recovery Smooth and continues hands away
Setting up hand height straight off the release
Legs are held down whilst the weight changes from the back to the centre of the seat
Arms are almost straight and hands have past the knees before the body starts pivoting from the hips
Upper body is up and relaxed

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

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

19. Back to……. Full Reach/Catch

20. Basic Rowing Technique ADVANTAGES of SCULLING
symmetrical movement
balance easier to learn and maintain
no influence from other rowers
NB correct OVERLAP is left above and astern of the right with handles close to same height on both the drive and recovery
Reminder that the 3 point balance system is easier in sculling
- feet
- seat
- hands/swivels
and therefore easier to distribute the body weight correctly throughout the boat
Emphasize the need for the symmetry of
- the height of the handles at the catch and release
- the even catch and release angles with both left and right
All other concepts are similar for sweep rowing and sculling
- setting the stretcher for a strong beginning
- holding the oar, not gripping
- applying the body weight to the footstretcher
- the power of the stroke comes from the legs
- a good beginning leads to a good finish
- nurturing the run of the boat etc NEXT SLIDE

21. GRIP - SCULLING thumbs over end
2nd knuckle leading tangent during drive
flat wrists
feather oar with fingers not wrist
relaxed hold
Thumbs need to push out so they must be over the end of the handles;
Demonstrate the correct feathering movement by rolling the fingers around an oar handle - get coaches to do it! Suggest get rowers to practice at home with empty toilet roll!
Flat wrists are strong wrists - allows correct hang
Emphasize
1. importance of the grip at the beginning of rowing and how many future faults / injuries can be attributed to incorrrect grip
2. Left hand leading slightly astern of the right at all times - no scissoring or knitting!
NEXT SLIDE

22. GRIP - SWEEP hands comfortably apart (1-2 fists) outside hand as hook
inside hand feathers with fingers
flat wrists
relaxed hold
Emphasize all points above and get coaches to actually do it themselves;
Make sure you have some sweep oars or just the handles to demonstrate!!

23. Basic 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
Without too much detail briefly explain each of the above
use TECHNIQUE POSTER with diagram of hand curve

24. Basic Rowing Technique BASIC POINTS
push the boat
- do not shovel water
no need to be violent at the catch
- timing vs strength
float up the slide
- relaxed but precisely controlled
Again 4 basic points for coaches to refer to again and again some may need further explanation if Questions asked

25. Basic 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
Explain that once the basic skill of technique is mastered (control of the body and blade in the cognitive stage) then rhythm and flow is critical - as coaches we must continually coach for rhythm as the rower goes through the associative and automotive stages!
Only then can pressure and rating be applied.

26. Basic Rowing Technique TIPS for COACHES
rowing is the art of using ones bodyweight to move the boat
movements must be performed as easily and naturally as possible
few rowers develop their power in exactly the same way
work on one change at a time
COFFEE BREAK before starting Fault Correction;

27. Basic Rowing Technique Common Faults & Correction
Teaching a beginner correct technique will avoid lengthy fault correction later
It is much easier for a fault to become habit than it is to correct a habitual fault
When a fault is detected check that it is not a rigging or set up problem
Treat the cause of the problem and not the symptoms
Break down the movement (sequence) and teach the basics in little steps
Keep it simple – don’t overload
COFFEE BREAK before starting Fault Correction;

28. Basic Rowing Technique Common Faults & Correction
Not enough body angle at the catch
Cause: rocking over from the back, knees up too early
Drills: > hands away – rocking over – knees down
> rowing on back chocks with rocking over (exaggeration)
> gradually extending slide length

29. Basic Rowing Technique Common Faults & Correction
Breaking the arms at the catch
Cause: Balance, tensed arms – tide grip, legs too slow
Drills: > Balance drills
> changing grip, relax arms & shoulders
> front end pushed with straight arms
> gradually extending backwards

30. Basic Rowing Technique Common Faults & Correction
Skying the blades
Cause: Tensed shoulders & arm, late body swing forward
Drills: > Balance drills
> changing grip, relax arms & shoulders
> hands away – rocking over – extending slide length
> blades on the water second half

31. Basic Rowing Technique Common Faults & Correction
Body swing too early
Cause: Late body preparation, slow legs after catch
Drills: > hands away – rocking over – early preparation
> extending slide length
> front end pushes with straight arms
> extending backwards

32. Basic Rowing Technique Common Faults & Correction
Early arm draw in mid-drive
Cause: Tensed shoulders, slow legs, break in body swing
Drills: > Shoulder relaxation
> front end pushed
> legs and body only with straight arms (exaggeration)

33. Basic Rowing Technique Common Faults & Correction
Early release
Cause: Inflexible shoulders, no open up after cross over, hands drawing down second half
Drills: > Shoulder relaxation and flexibility
> rowing arms only on back chocks

34. Basic Rowing Technique Common Faults & Correction
Not enough body swing
Cause: Weak lower back, early arm draw
Drills: > rowing arms only body back
> slowly moving forward

35. Basic Rowing Technique Common Faults & Correction
Too much body swing
Cause: Slow legs and/or arm
Drills: > feet out rowing
> front end pushes – slowly extending forward

36. Basic Rowing Technique Common Faults & Correction
Body moves into the finish
Cause: Early body swing, head moves towards stern
Drills: > feet out rowing
> rowing at back chocks – fixed body
> front end pushes