DRIVE

RECOVERY

ENTRY

THIS EXERCISE IS USED TO DEVELOP THE

MOVEMENT AND WORK OUTPUT OF THE MID-SECTION. THE IDEA IS THAT THE

DRIVE OF THE TRUNK AT THE 1/4 SLIDE IS THE START OF THE FINISH.

ALLOWS LEGS TO TAKE THE WEIGHT AT THE

INITIAL DRIVE THROUGH THE GLUTS WHILE FEELING CONNECTION FROM BEHIND THE SHOULDERSLEGS ONLY WITH HEAD DOWNTHIS EXTENSION OF LEGS ONLY ROWING IS DESIGNED TO FORCE THE ROWERS SHOULDERS OVER THE HIPS TO GET FULL COMPRESSION. BE CAREFUL NOT TO LET THE ROWER ROLL THE SHOULDERS OVER TOO MUCH OR LEAVE THE HANDLE STILL WHILE DRIVING THE LEGS

PROGRESSING FROM LEGS ONLY THE ROWER WHILE KEEPING CONNECTION

WILL INITIATE BODY DRIVE AT 1/4 SLIDE

PERFORMED AT THE FULL AND HALF SLIDES.

THIS EXERCISE ISOLATES THE FEELING THE

ROWER NEEDS AT THESE CRITICAL POSITIONS TO ALLOW PROPER CONNECTION.

3 STOP PAUSESPAUSING AT HANDS AWAY, BODY ROCK AND HALF SLIDE. LOOKS FOR THE RIGHT MOVEMENT PROGRESSION AND POSITIONS WITHIN THE RECOVERY. PROGRESSIVELY TAKE OFF THE EARLIER PAUSES TO ALLOW ROWER TO GET RIGHT SEQUENCE WHILE STILL REMAINING SMOOTH AND SLIGHTLY OVERLAPPING STAGES

PAUSES AT ½ AND ¾ SLIDE½ SLIDE PAUSETO FIND THE RIGHT POSITION AT THE HALF SLIDE. BODY ANGLE SHOULD BE PREPARED AND ARMS SHOULD BE FULLY EXTENDED

¾ SLIDE PAUSEDEVELOP CATCH PREPARATION. BLADE SHOULD BE 1/2 SQUARED COMING INTO THE ¾ POSITION. TEACHES

HOW TO ACTIVATE CORE AND SIT NEUTRAL WHILE COMING TO THE CATCH BY DRAWING THE HEELS AND THE BOAT (SHOULD BE PERFORMED WITH THE BOAT SET FOR NOVICES)

CAN BE PERFORMED WITH HANDS ONLY, HANDS AND BODY, 1/4 SLIDE AND 1/2 SLIDE. POSTIONS COME OUT AND IN AT THE START OF THE RECOVERY. ALLOWS ROWER TO FEEL RHYTHM WITH BOAT MOVEMENT WHILE ACHIEVING PROPER PROGRESSION AND BALANCE

STRIKING WITH FLAT FINGERS THE ROWER CLOSERS HANDS OVER THE HANDLE ONCE THE BLADE ENTERS THE WATER. ALLOWS THE ROWER TO FEEL THE WEIGHT OF THE BLADE THROUGH THE KNUCKLES WHILE RELEASING WEIGHT INTO THE CATCH .

SLAP THE BLADES FEATHERED ON THE WATER BEFORE SQUARING AND DRIVING. ALLOWS FOR RELAXED LIFT INTO FRONT WHILE TEACHING TO CONNECT BEFORE DRIVING THROUGH