Rowing Technique - Rowperfect UK · 2017. 10. 29. · PRACTISE: How to learn and practise this...

Rowing Technique

Oarstruck Duncan Holland

About this presentation•My model for good rowing

•How to row well

•How to coach good rowing

• Oarstruck • Duncan Holland

PRACTISE: How to learn and practise this improvement. Exercises, games, cross training.

ACHIEVE: What is required to make this improvement? Strength? Flexibility? Technical skills? Crew cohesion?

LOOK: How is the boat moving? Is it fast? How are the oars / sculls moving? How is your crew rowing? What is the most important improvement to make?

MODEL: How you want your crew to row


What to look for

• Boat running through catch, stern stays up

• Blade(s) close to water at catch

• Blade(s) timed at catch with full extension

• Handle height with blade(s) buried (below shoulders)

• Shape of the back(s)

• Back shape / position constant through catch

• Knee movement from catch – first and together


How to achieve this:

• Set the feet correctly • Be strong and stable in

the core, pelvis neutral • Sit tall • Sweep – rotate shoulders

to parallel handle • Scull - open arms wide • Grip well • Sweep - place with

outside arm • Scull - place with arms


How to practise this:

• Have a good core programme

• Have a good flexibility programme

• Front stop taps • Front stop push • Legs only rowing • Backing down drill • Stand ups • Aussie slap


What to look for:

• Boat starting to accelerate, stern beginning to move on

• Blade(s) entered at full reach

• Blade(s) buried • Arms staying extended and

relaxed, shoulders relaxed • Back shape staying

constant • Hanging off the handle(s) • Shoulders / upper back

relaxed



• Time the catch correctly • Learn the drive sequence

on land first, erg, squats, jumps

• Push on the foot stretcher

• Hang off the handle • Shoulders / upper back

relaxed • Hold core firm



• Build the stroke from the catch

• Well executed squats / jumps / lifts

• Catch and release drill


What to look for:

• Boat starting to surge

• Blade(s) well covered

• Handle(s) below shoulders

• Athlete(s) tall, in middle of boat • All legs together • Back angle opening with shape constant • Leg drive accelerating

• Arms, shoulders relaxed



• Have strong legs and core

• Feel a rhythm in the leg drive

• Drive as if you were jumping

• Accelerate as you move down the slide


How to practise this:• Short strokes

• Build from the catch

• Back only rowing

• 0% to 100% drive

• Straight arm rowing


• Boat running well, stern up • Blades still well buried • Bodies tall, shoulders down • Shoulders starting to open • Back past vertical • Knees down together • Handle(s) accelerating

What to look for:Oarstruck Duncan Holland

• Strong legs, core, back • Learn proper sequencing • Keep pushing against the

stretcher • Keep pushing knees down • Look to keep handle(s)

accelerating

How to achieve this:Oarstruck Duncan Holland

• Build the stroke from the catch • Short finish rowing • Learn and practise proper

sequences in jumping, lifting • Build pressure through the

stroke • Look to keep handle(s)

accelerating

How to practise this:Oarstruck Duncan Holland

What to look for:

• Boat running fast • Blades still locked and buried • Knees pushed down • Pelvis in neutral, bodies tall • Elbows drawn past the body • Elbows, wrists 1st knuckles in

a horizontal line • Handle(s) at height of first rib



• Boat rigged to suit weight of crew and height of athlete • Feet still pressing on

stretcher • Knees pushed down • Pelvis in neutral, sit tall • Elbows drawn past the body • Elbows, wrists 1st knuckles in

a horizontal line



• Arms only rowing • Arms and body only rowing • ¼ slide rowing • Square blade rowing • Feet out rowing


What to look for:

• Boat still running • Blades out of the water

together and square • Wrists stay flat • Body stays strong, pelvis in

neutral



• Arms tap down • Wrist stay flat initially • Fingers roll to feather

blade(s) • Outside sweep wrist stays

flat, grip stays constant • Body stays strong, pelvis in

neutral



• Tap downs • Tap down and feather, extend

arms. • Arms only rowing • Wide grip rowing (Sweep) • Outside arm only rowing

(Sweep) • Arms and body only rowing • Square blade rowing


What to look for:

• Boat running fast, bow beginning to rise • Blades feathered and clear of

water • Bodies stay still • Arms extended • Constant handle speed • Knees nearly straight



• Fingers (inside) roll to feather blade(s) • Outside sweep wrist stays flat,

grip stays constant • Body stays strong, pelvis in

neutral • Arms extend to nearly straight • Carry handle(s) around finish at

same speed as end of drive • Knees are soft



• Pause body at finish, arms extended • Double finish, (cutting the

cake) • Arms only rowing


What to look for:

• Boat running on • Shafts all parallel • Arms extended • Pelvis in neutral, back rocked

forward • Handles slowing • Athlete(s) moving slowly and

together off finish position



• Rock over from hips with pelvis neutral after arms and shoulders extend, this requires good core strength and flexibility! • Shift weight from seat to feet • Sit properly forward on seat • Slow handle down to control

speed forward



• Arms and body rowing. Check sequence! • Pause at rocked over position • Erg on a hill • Bananas • Double finish including rock

over


What to look for:

• Boat running consistently fast • Blades beginning to square • Blades constant height off the

water • Athletes looking up • Sweep, trunks rotating to

follow handle, shoulders loose



• Put weight on feet • Feel that the handle(s) are

pulling you forward • Let the boat push your feet to

you • Look up and forward • Sweep, start to rotate trunk

to follow handle • Square by rolling wrist(s) up



• Pause rowing at ½ slide • Slow rowing (rate < 12) • Wide grip (Sweep)


Rowing Technique - Rowperfect UK · 2017. 10. 29. · PRACTISE: How to learn and practise this...

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Transcript of Rowing Technique - Rowperfect UK · 2017. 10. 29. · PRACTISE: How to learn and practise this...