|Back to Basics|
|Objectives||Focus on the fundamentals of a good rowing techniqueThe importance of setting the rowers in a good position with hands set on handle correctly before commencing rowingThe importance of timing and a controlled drive and recovery, with bodies and blades in unisonIron out any ‘bad habits’|
|Part 1||BEFORE ROWING – Set rowers in good position on thwart, stretchers and hands on handle of oar, ideally on opposite side to one comfortable on to ensure minimal muscle and mind memory of bad habits||
|Ensure rowers are sat square on thwart with inside edge of bum cheek over thwart support.|
|Ensure all rowers have stretchers set so the knee angle is slightly more that right angles at the catch|
|Ensure all rowers bodies at catch are at same angle and blades are parallel|
|Ensure at catch backs are straight, shoulders down, arm are straight, hands are about hand distance apart on oar, knuckles on inboard hand are on top of the handle when the blade is in vertical position ready for catch|
|Part 2||Back to Basics||
|Row out and settle the crew. Further explain sitting position and ‘setting’ yourself in correct position, ensuring everyone has remained in same set position. Explain the straight rowing stroke we are aiming for with Oar handle finishing in front of the chest to the inside nipple (further across to centre of chest with black tape oars). Rowers should not be leaning towards the outside of the boat but straight back with inside shoulder dropping down and inside elbow brushing side of body.THIS IS VERY REPETITIVE AND WORKS BEST WITH ROWERS ON THE SIDE THAT THEY ARE MOST UNCOMFORTABLE ON!Break down the stroke into 6 sections, adding on next section only when the previous is accomplished by all. Take time on each section to ensure understanding, keep repeating, Stoke rate about 18spm for full stroke. Work towards dropping the exaggerated pauses to 1 sec before arms away and smooth transition between arms away and body follow through achieving a smooth controlled return. Spend an average of 5 mins on each phase of the stroke before adding on next phase.DRIVE
REPETITION, REPATITION REPETITION work towards a SMOOTH transition between arms away and body follow through but keep 1 sec pause before arms away.
SWAP TO MORE COMFORTABLE SIDE
Recap and get each rower to review their position and make any changes as required.
|25 min continuous row observing each rower in turn and making corrections and suggestions as needed. Ensuring understanding and demonstration of all 7 sections of the stroke. Make sure you are being positive, encouraging and giving praise when deserved.Stroke rate no higher than 20 strokes a minute. Focus should be on smooth boat movement and controlled technique where the rower inputs no more than 70% drive force through the water. Most rowers will work at approx. 50% power. This is not a problem as the exercise is aimed at core control and strength, not drive power. 1 second pause should be applied before arms away for three minutes followed by a two-minute without pause ensuring continued arms away before body follow through.Encourage blades VERY close to water, almost skimming and NO hesitation before catch – snappy catch – so accelerating recovery towards catch as hands pass over knees.||
|Layers on and warm down row back to harbour||
|Feedback||Feedback and advice||
|Outcomes||Rowers able to demonstrate all the phases of a good rowing stroke, with controlled arms and body through recovery in unison with rest of crew. Any ‘bad habits’ are rectified.|