Post on 18-Jun-2015
description
Joy of Sculling ConferenceSaratoga, NY
John KeoghHead Coach – WomenRowing Canada Aviron
Joy of Sculling Conference 2013
Technique – Late Drive & Early Recovery
Maximising boat run and preparing the body correctly in the early part of the recovery are essential for fast and efficient rowing.
Joy of Sculling Conference 2013
Joy of Sculling Conference 2013
Our goal in the final stages of the drive phase is to keep load on the spoon by suspending our body weight off the handle, to maximize the distance travelled by the boat each stroke
Coordination of muscle groups through the drive phase to achieve the above this is essential
Posture is crucial for effective suspension
Joy of Sculling Conference 2013
In boat set-up important to achieve effective and efficient movement
Rigger height / overlap
Gearing – span versus inboard
Foot placement, angle and height – heel contact
Joy of Sculling Conference 2013
Mid Drive
Driving through heels – gluts, abs, thighs active
Suspending body weight offseat
Trunk begins to open – through feet
Joy of Sculling Conference 2013
Late Drive
Trunk and legs accelerating through the feetArms start to draw
Joy of Sculling Conference 2013
Everything driven through feet (heels)
VIDEO
Joy of Sculling Conference 2013
Pressure through feet and the pull on the hands is needed to keep muscles activated and hence provide postural effectiveness
Joy of Sculling Conference 2013
Good posture is a balance between abdominals and core, and posterior back extensors and deep stabilizers to keep the back in neutral positionPelvis in a slight and strong posterior rotation (rocked back)Controlled through action of balance between hip flexors, quads, and gluts
Joy of Sculling Conference 2013
Poor posture – the pelvis collapses into full posterior rotationHip flexor and quads mechanically disadvantaged (stretched), can’t rotate pelvis forward into recoveryEnd up with a slouch and rely solely on abs to pull trunk forward leaving pelvis behind
Joy of Sculling Conference 2013
Result – inability to set a good catch position with the trunk and pelvis.
Increased load on lower back (flexion) and rib area (increase tension on serratus / oblique's)
Less powerful / lose of power
Joy of Sculling Conference 2013
Physical issues that will contribute to poor posture at the finish and recovery sequence Tight hamstrings Poor core controlTight calf musclesOver active abdominalsMotor patterningOver active hip flexorsWeak glut muscles
Joy of Sculling Conference 2013
Common injuries from poor pelvic positioning at the finish and early recovery of the rowing stroke
Rib InjuryOver activation of oblique's and serratus
resulting on excess pulling on the rib attachments
Disc HerniationTaking load in a flexed lumbar position
(potentially even more serious in the sweep motion due to rotation)
Joy of Sculling Conference 2013
Joy of Sculling Conference 2013
Joy of Sculling Conference 2013
Joy of Sculling Conference 2013
Ideas on reinforcing good motor patterning in the gym.
Stiff legged dead lift
Seated rock-over
Joy of Sculling Conference 2013
Early Recovery 1
Gluts, thighs andabdominals active
“Pressure still on thefoot plate”
Outside hand shapes the turn – “conveyorbelt motion”
Joy of Sculling Conference 2013
Early Recovery 2
Relax gluts to allow pelvisto rock forward
Handle flows away on alevel line
Pelvis swings overIschial Tuberosity –spine in neutral
Joy of Sculling Conference 2013
Early Recovery 3
Organized by ¼’’ slide
End Goal:Organised , weight firmly placed on feet – ready to feel the boat run beneath
Joy of Sculling Conference 2013
Effective recovery is limited by posture at the finish
Finish poorly – start poorly
Joy of Sculling Conference 2013
Joy of Sculling Conference 2013
Joy of Sculling Conference 2013
Joy of Sculling Conference 2013
Why do we want the pelvis to rock-over?
Generate effective length
Place biggest muscles in a position to produce maximum force
Reduce injury rate
Joy of Sculling Conference 2013
Task
In pairs – take turns to observe
1. Standing , (thinking about rowing long), try to touch toes Back position observations Where did you feel the stretch or limitation?
2. Standing holding hips, swing hips forward maintaining neutral spine, stop when stretch in hamstring prevents further hip swing Back position observations How far from our toes are our hands? Where did you feel the stretch or limitation?
5-10 Minutes
Joy of Sculling Conference 2013
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SWEEP TECHNIQUE - RECOVERY SEQUENCE
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Image courtesy of A
lison McG
regor
Joy of Sculling Conference 2013
Acknowledgments
Steve DiCiacca – Physiotherapist, RCAAlison McGregor – Imperial College, Great Britain
Joy of Sculling Conference
Thanks for listening and participating
John Keoghjkeogh@rowingcanada.org+1 519 639 8042