John Keogh, rowing coach: Late drive early recovery

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.


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


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


Mid Drive

Driving through heels – gluts, abs, thighs active

Suspending body weight offseat

Trunk begins to open – through feet


Late Drive

Trunk and legs accelerating through the feetArms start to draw


Everything driven through feet (heels)

VIDEO


Pressure through feet and the pull on the hands is needed to keep muscles activated and hence provide postural effectiveness


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

http://www.google.ca/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=IrK1gLGqyDLvqM&tbnid=yxaim-75FWaTEM:&ved=0CAUQjRw&url=http://inner-rowing.blogspot.com/2011/09/rowing-from-first-principles-3.html&ei=oc1zUqvXHsi4yAHuwIGwBA&bvm=bv.55819444,d.aWc&psig=AFQjCNEuVRSdhKDr0sWMhKE_uWGRzIzN3g&ust=1383407297158358


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


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


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


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)


Ideas on reinforcing good motor patterning in the gym.

Stiff legged dead lift

Seated rock-over

http://www.google.ca/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&docid=T3An-yNIEr5YfM&tbnid=3mvkA08FrLXY2M:&ved=0CAUQjRw&url=http://oi720110101171747-7597224.webstarts.com/stiff-legged_deadlifts.html&ei=NQRwUqfLKpTOyAHciIHoCg&bvm=bv.55123115,d.aWc&psig=AFQjCNHsgi_RVaNOZbiiCfN1YMAfVgdPOQ&ust=1383159180740932


Early Recovery 1

Gluts, thighs andabdominals active

“Pressure still on thefoot plate”

Outside hand shapes the turn – “conveyorbelt motion”


Early Recovery 2

Relax gluts to allow pelvisto rock forward

Handle flows away on alevel line

Pelvis swings overIschial Tuberosity –spine in neutral


Early Recovery 3

Organized by ¼’’ slide

End Goal:Organised , weight firmly placed on feet – ready to feel the boat run beneath


Effective recovery is limited by posture at the finish

Finish poorly – start poorly


http://www.google.ca/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&docid=4EBj0H2h3WkiWM&tbnid=q9h1MeGKsfSPlM:&ved=0CAUQjRw&url=http://www.rowperfect.co.uk/how-to-position-the-back-for-rowing/&ei=nNNzUp7_HeGfyQHY_oGIBQ&bvm=bv.55819444,d.aWc&psig=AFQjCNH9ZgvM3XJIMchXiZVv-d7WRRuQdw&ust=1383408824016355

http://www.google.ca/imgres?sa=X&biw=1518&bih=723&tbm=isch&tbnid=781oWKHSEIc3wM:&imgrefurl=http://www.carlosdinares.com/carlos%E2%80%99s-tip-145-do-you-know-how-your-lower-back-looks-like-at-the-catch/&docid=3gmqiCAyzWyY3M&imgurl=http://www.carlosdinares.com/wp-content/uploads/2011/05/lower-back-Frida.jpg&w=896&h=600&ei=N9NzUuvzGJT7yAH5ioGQDQ&zoom=1&ved=1t:3588,r:83,s:0,i:337&iact=rc&page=4&tbnh=179&tbnw=230&start=62&ndsp=23&tx=91.5555419921875&ty=111.55555725097656


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


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


v

SWEEP TECHNIQUE - RECOVERY SEQUENCE

______________________________________________________________________________

Image courtesy of A

lison McG

regor


Acknowledgments

Steve DiCiacca – Physiotherapist, RCAAlison McGregor – Imperial College, Great Britain

Joy of Sculling Conference

Thanks for listening and participating

John [email protected]+1 519 639 8042

mailto:[email protected]

John Keogh, rowing coach: Late drive early recovery

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