BASIC ROWING TECHNIQUE The Performance Triangle Physical Technical Mental Technical Mental.

BASIC ROWING TECHNIQUEBASIC ROWING TECHNIQUE

The Performance TriangleThe Performance TrianglePhysicalPhysical

Technical MentalTechnical Mental


We must always remember the following We must always remember the following pedagogical principles:pedagogical principles:

From simple to complexFrom simple to complex From easy to challengingFrom easy to challenging From familiar to unfamiliarFrom familiar to unfamiliar From general to specific From general to specific


THERE IS NO SUCH A THING AS THERE IS NO SUCH A THING AS

THE ROWING TECHNIQUETHE ROWING TECHNIQUE


As for all sporting techniques it is important to As for all sporting techniques it is important to only consider functional valuesonly consider functional values

There is no need that the technical pattern of There is no need that the technical pattern of rowing be “beautiful”rowing be “beautiful”

The rower must a> produce the highest The rower must a> produce the highest physiological performance and b> transform physiological performance and b> transform this performance into the best propulsion this performance into the best propulsion possiblepossible

Basic Rowing TechniqueBasic Rowing TechniqueGENERAL AIMSGENERAL AIMS

1.To perfect the most 1.To perfect the most efficient technique efficient technique based based on facts, not speculationon facts, not speculation

2.2.Stable performance Stable performance in varied conditions ie in varied conditions ie wind, boatswind, boats

3.Maintain correct technique in 3.Maintain correct technique in progressivelyprogressively more intense competitionsmore intense competitions

4.4.No loss of form under No loss of form under pressurepressure and and exhaustionexhaustion

Basic Rowing TechniqueBasic Rowing TechniqueSKILL ANALYSISSKILL ANALYSIS

A coach is a judge of skill and needs to:A coach is a judge of skill and needs to: break down break down COMPLEX SKILLSCOMPLEX SKILLS into into SIMPLE SIMPLE

partsparts separateseparate GOOD GOOD parts from parts from BADBAD FOCUSFOCUS on important parts - not get distracted on important parts - not get distracted find a find a WAY TO CORRECT WAY TO CORRECT technical errorstechnical errors put the whole technique back together put the whole technique back together

Basic Rowing TechniqueBasic Rowing TechniqueIMPORTANT COMPONENTSIMPORTANT COMPONENTS

correct gripcorrect grip bladework – blade depth and hand curvesbladework – blade depth and hand curves stroke analysisstroke analysis body work - efficient workbody work - efficient work rhythm - maximising the boat speedrhythm - maximising the boat speed

Basic Rowing TechniqueBasic Rowing TechniqueTASK ANALYSISTASK ANALYSIS

B A L A N C E

C A TC H D R IV E F IN IS H R E C O V E R Y

R O W IN GS TR O K E

TIM IN G &S P E E D

C O M P E TITIV E R O W IN G

Basic Rowing TechniqueBasic Rowing TechniqueKeep it simple!Keep it simple!

need for unified approachneed for unified approach to teach a biomechanically efficient methodto teach a biomechanically efficient method to facilitate composite national crewsto facilitate composite national crews

overall concept is simpleoverall concept is simple row longerrow longer row harderrow harder slow the boat down lessslow the boat down less

Basic Rowing TechniqueBasic Rowing TechniqueSTROKE ANALYSISSTROKE ANALYSIS

CatchCatch Early driveEarly drive Mid driveMid drive Mid late driveMid late drive Late driveLate drive FinishFinish

ReleaseRelease Hands awayHands away Early recoveryEarly recovery Mid recoveryMid recovery Late recoveryLate recovery Full reachFull reach

1. The Catch1. The Catch Catch is the last part of the Catch is the last part of the

recoveryrecovery Shins are almost vertical to Shins are almost vertical to

verticalvertical Arms are straight and relaxedArms are straight and relaxed Top of knees should be at level Top of knees should be at level

of armpitsof armpits Good reach without undue Good reach without undue

tension - relaxed in the shoulderstension - relaxed in the shoulders Weight is at the front of the seatWeight is at the front of the seat Emphasis on hands initiating Emphasis on hands initiating

blade entry - not body liftblade entry - not body lift Eyes and head upEyes and head up

2. Early Drive2. Early Drive

Arms are straight Arms are straight Flat wrists with the correct Flat wrists with the correct

relaxed griprelaxed grip Blades fully buried but not Blades fully buried but not

too deeptoo deep Lower back is locked against Lower back is locked against

initial drive of legsinitial drive of legs Stay relaxed in the shoulders Stay relaxed in the shoulders

- not up around ears- not up around ears Shoulders forward of hipsShoulders forward of hips Feeling of hangFeeling of hang

3. Mid Drive3. Mid Drive

Arms are straightArms are straight Shoulders relaxed and extendedShoulders relaxed and extended Body starts to lever back from the Body starts to lever back from the

hipships Horizontal drive - straight line with Horizontal drive - straight line with

handle, head & shoulders handle, head & shoulders Legs with increased acceleration Legs with increased acceleration

during the drive until during the drive until perpendicular position or just perpendicular position or just behind itbehind it

Shoulders over the hipsShoulders over the hips Weight transferred to the middle Weight transferred to the middle

of the seatof the seat

4. Late Drive 4. Late Drive

Legs are finished and locked Legs are finished and locked Body is still levering back Body is still levering back Arms begin to draw the handle in Arms begin to draw the handle in

to the body to the body Blades kept buriedBlades kept buried Forearms are parallel to the waterForearms are parallel to the water Head is up and shoulders are past Head is up and shoulders are past

the hipsthe hips Weight is transferred to the back Weight is transferred to the back

of the seat of the seat

5. Finish & Release5. Finish & Release Legs (knees) are locked Legs (knees) are locked

downdown Strong posture with the lower Strong posture with the lower

back is maintainedback is maintained Shoulder blades retractedShoulder blades retracted Elbows drawn back with flat Elbows drawn back with flat

wrists and forearms wrists and forearms Blade rolled onto the feather Blade rolled onto the feather Backturn is smooth and Backturn is smooth and

continuous - in, down, turn & continuous - in, down, turn & awayaway

blades are extracted square blades are extracted square out of the waterout of the water

lateral pressurelateral pressure

6. Early Recovery6. Early Recovery

Smooth and continues Smooth and continues hands away hands away

Setting up hand height Setting up hand height straight off the releasestraight off the release

Legs are held down whilst Legs are held down whilst the weight changes from the the weight changes from the back to the centre of the seat back to the centre of the seat

Arms are almost straight and Arms are almost straight and hands have past the knees hands have past the knees before the body starts before the body starts pivoting from the hips pivoting from the hips

Upper body is up and Upper body is up and relaxedrelaxed

7. Mid Recovery7. Mid Recovery

Body swings forward of the hips, Body swings forward of the hips, changing the weight from the changing the weight from the centre to the front of the seatcentre to the front of the seat

Forward body angle by ½ to ¾ Forward body angle by ½ to ¾ slide slide

Arms are straight but relaxedArms are straight but relaxed Moving sternwards ahead of seatMoving sternwards ahead of seat Relaxed gripRelaxed grip

8. Late Recovery8. Late Recovery

Body is set in catch positionBody is set in catch position Emphasis on controlled roll Emphasis on controlled roll

towards the front chocks & towards the front chocks & elimination of unnecessary elimination of unnecessary movementsmovements

Head & shoulders remain level Head & shoulders remain level throughout recoverythroughout recovery

Blade starts to square up (roll) Blade starts to square up (roll) after hands have passed the feetafter hands have passed the feet

Whilst blade is squared hands Whilst blade is squared hands begin moving handle up through begin moving handle up through semicircle semicircle

Hands and shoulders remain Hands and shoulders remain relaxedrelaxed

Back to……. Full Reach/CatchBack to……. Full Reach/Catch

Basic Rowing TechniqueBasic Rowing TechniqueADVANTAGES of SCULLINGADVANTAGES of SCULLING

symmetrical movementsymmetrical movement balance easier to learn and maintainbalance easier to learn and maintain no influence from other rowersno influence from other rowers

NB correct OVERLAP is NB correct OVERLAP is left above and astern left above and astern of the right of the right with handles close to same height with handles close to same height on both the drive and recoveryon both the drive and recovery

GRIP - SCULLINGGRIP - SCULLING

thumbs over endthumbs over end 2nd knuckle leading 2nd knuckle leading

tangent during drivetangent during drive flat wristsflat wrists feather oar with feather oar with

fingers not wristfingers not wrist relaxed holdrelaxed hold

GRIP - SWEEPGRIP - SWEEP

hands comfortably hands comfortably apart (1-2 fists)apart (1-2 fists)

outside hand as hookoutside hand as hook inside hand feathers inside hand feathers

with fingerswith fingers flat wrists flat wrists relaxed holdrelaxed hold

Basic Rowing TechniqueBasic Rowing TechniqueBLADEWORKBLADEWORK

CATCH PLACEMENT - a good beginning is CATCH PLACEMENT - a good beginning is rounded as it “hooks” the waterrounded as it “hooks” the water

common FAULTS - common FAULTS - digging deep digging deep in the middle in the middle of the stroke and of the stroke and deep catch/washy finishdeep catch/washy finish

HAND CURVE - move continuously around HAND CURVE - move continuously around both catch and finish turnsboth catch and finish turns

when to SQUARE THE BLADE? - start to when to SQUARE THE BLADE? - start to unweight the handle unweight the handle after the feetafter the feet

Basic Rowing TechniqueBasic Rowing TechniqueBASIC POINTSBASIC POINTS

push the boatpush the boat

- do not shovel water- do not shovel water no need to be violent at the catch no need to be violent at the catch

- timing vs strength- timing vs strength float up the slidefloat up the slide

- relaxed but precisely controlled- relaxed but precisely controlled

Basic Rowing TechniqueBasic Rowing TechniqueRHYTHMRHYTHM

take take timetime to get the timing right to get the timing right stroke rate stroke rate depends on crew techniquedepends on crew technique at any stroke rate the at any stroke rate the correct ratio correct ratio between between

drive and recovery must be maintaineddrive and recovery must be maintained acceleration acceleration cannot be achieved without timing cannot be achieved without timing

and relaxation throughout the driveand relaxation throughout the drive races are won between the strokes races are won between the strokes

Basic Rowing TechniqueBasic Rowing TechniqueTIPS for COACHESTIPS for COACHES

rowing is the art of using ones bodyweight to rowing is the art of using ones bodyweight to move the boatmove the boat

movements must be performed as easily and movements must be performed as easily and naturally as possiblenaturally as possible

few rowers develop their power in exactly the few rowers develop their power in exactly the same waysame way

work on one change at a timework on one change at a time

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Basic Rowing TechniqueBasic Rowing TechniqueCommon Faults & CorrectionCommon Faults & Correction Teaching a beginner correct technique will avoid lengthy fault Teaching a beginner correct technique will avoid lengthy fault

correction latercorrection later It is much easier for a fault to become habit than it is to correct a It is much easier for a fault to become habit than it is to correct a

habitual fault habitual fault When a fault is detected check that it is not a rigging or set up When a fault is detected check that it is not a rigging or set up

problem problem Treat the cause of the problem and not the symptoms Treat the cause of the problem and not the symptoms Break down the movement (sequence) and teach the basics in Break down the movement (sequence) and teach the basics in

little steps little steps Keep it simple – don’t overloadKeep it simple – don’t overload

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Not enough body angle at the catchNot enough body angle at the catch

Cause: rocking over from the back, knees up too earlyCause: rocking over from the back, knees up too earlyDrills: > hands away – rocking over – knees down Drills: > hands away – rocking over – knees down

> rowing on back chocks with rocking over (exaggeration)> rowing on back chocks with rocking over (exaggeration)

> gradually extending slide length > gradually extending slide length

Basic Rowing TechniqueBasic Rowing TechniqueCommon Faults & Common Faults & CorrectionCorrection

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Breaking the arms at the catchBreaking the arms at the catch

Cause: Balance, tensed arms – tide grip, legs too slowCause: Balance, tensed arms – tide grip, legs too slow Drills: > Balance drills Drills: > Balance drills

> changing grip, relax arms & shoulders> changing grip, relax arms & shoulders

> front end pushed with straight arms> front end pushed with straight arms

> gradually extending backwards > gradually extending backwards


3030

Skying the bladesSkying the blades

Cause: Tensed shoulders & arm, late body swing forwardCause: Tensed shoulders & arm, late body swing forward Drills: > Balance drills Drills: > Balance drills

> changing grip, relax arms & shoulders> changing grip, relax arms & shoulders

> hands away – rocking over – extending slide length > hands away – rocking over – extending slide length

> blades on the water second half > blades on the water second half


3131

Body swing too earlyBody swing too early

Cause: Late body preparation, slow legs after catchCause: Late body preparation, slow legs after catch Drills: > hands away – rocking over – early preparation Drills: > hands away – rocking over – early preparation

> extending slide length> extending slide length

> front end pushes with straight arms > front end pushes with straight arms

> extending backwards > extending backwards


3232

Early arm draw in mid-driveEarly arm draw in mid-drive

Cause: Tensed shoulders, slow legs, break in body swingCause: Tensed shoulders, slow legs, break in body swing Drills: > Shoulder relaxation Drills: > Shoulder relaxation

> front end pushed> front end pushed

> legs and body only with straight arms (exaggeration)> legs and body only with straight arms (exaggeration)


3333

Early release Early release

Cause: Inflexible shoulders, no open up after cross over, Cause: Inflexible shoulders, no open up after cross over, hands drawing down second half hands drawing down second half

Drills: > Shoulder relaxation and flexibility Drills: > Shoulder relaxation and flexibility

> rowing arms only on back chocks> rowing arms only on back chocks


3434

Not enough body swingNot enough body swing

Cause: Weak lower back, early arm draw Cause: Weak lower back, early arm draw Drills: > rowing arms only body back Drills: > rowing arms only body back

> slowly moving forward > slowly moving forward


3535

Too much body swing Too much body swing

Cause: Slow legs and/or armCause: Slow legs and/or arm Drills: > feet out rowing Drills: > feet out rowing

> front end pushes – slowly extending forward> front end pushes – slowly extending forward


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Body moves into the finish Body moves into the finish

Cause: Early body swing, head moves towards sternCause: Early body swing, head moves towards sternDrills: > feet out rowing Drills: > feet out rowing

> rowing at back chocks – fixed body > rowing at back chocks – fixed body

> front end pushes > front end pushes


BASIC ROWING TECHNIQUE The Performance Triangle Physical Technical Mental Technical Mental.

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