the british rowing stroke technique tips for intermediate rowers common mistakes technical...
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Contents
The British Rowing Stroke Technique Tips for Intermediate
Rowers Common Mistakes Technical Exercises Warm-up and Cool-down Exercises Outing Plans General Coaching Tips Overview Q&A
The British Rowing Stroke
(1) The Catch- Shins vertical- Back straight and leaning
forward- Body closed up on the
thighs
(2) The Drive: Legs- Legs doing most of the work - Arms relaxed-Back straight and leaning forward- Hands follow path parallel to boat- Hanging off the blade handles.
(3) The Drive: Arms & Body
- Body swings back- Arms maintain momentum of the blade handles
(4) The Tap Down- Hands make small tap downwards to lift the blades off the water- Legs are flat down- Back is straight & leaning slightly back so that core is engaged- Blade handles just brush the body
The Drive Phase
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The British Rowing Stroke
(5) Arms & Back away- Arms move away- Body still vertical- Knees still held down- Arms, shoulders and neck relaxed- Body then rocks over from pelvis
(6) – (7) The Recovery- Back is straight- Knees lift, allowing seat to move- Momentum slows- Arms still held straight
(8) Preparing for the Catch- Body is in the catch position- Shins are vertical - Blade is fully squared- Sequence begins again
The Recovery Phase
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Technique TipsFor Intermediate Rowers
Look UP (at head of person in front) Lean into your rigger Outside shoulder higher than inside Outside arm between knees Pull with outside arm, feather inside Outside hand relaxed until the
catch Chest to knees at the catch position Lower blade to the catch
Blade enters the water while still travelling towards the bows
Suspend off the seat during leg drive
Drive should be soft to hard Finishes should be firm Feathering after blade extraction Fast ‘C’ shape around the finish Let the boat move under you The spoon stays 6-7” above the
water during recovery Ratio = 2:1 (1-Catch, 2-Finish, 3,
4) Bodyweight on feet during
recovery Set it on the feet, not the seat Arms and body have finish
reaching out by half slide Squaring gradually over the
knees
Common Mistakes
FOR INDIVIDUALS
Missing inches at the catch
Pausing at the catch Skying the blade Looming / Digging
blade Leaning out of the
boat Pulling with the inside
arm Feathering in the
water
FOR CREWS
Out of time Rushing the slide Poor balance Slow around the finish Squaring late
Technical Exercises
Juggling Pause Paddling Icing the Cake Slap Catches Front Stops Rowing Legs Only Rowing Feet Out Rowing Hand Down the
Boom Roll-Ups Tapping Drawing-in
Exercise
Suspension 1-Up-1-Down Up-Twos Power Stroke Resistance Double Catch 3+3 Square Blade
Rowing Outside Arm Only Pause Paddling
Catches!
Eyes in the boat…
…Not on the women!
Handle Heights
Squaring Early
Leaning INTO the rigger
Lol.
Posture
HOW NOT TO ROW…
Common Mistakes – The Solutions
FOR INDIVIDUALS
Missing inches at the catch Pausing at the catch Skying the blade Looming / Digging blade Leaning out of the boat
- Hand down the Boom Pulling with the inside arm
- Outside Arm Only Squaring late
- Pause at half-slide Feathering in the water
- Square Blade Rowing
FOR CREWS
Out of time - Tapping / Roll-ups
Rushing the slide - Feet Out Rowing
No ratio - 1-Up-1-Down Poor balance
- Drawing-in Exercise- Pause at finish
Slow around the finish - Icing the Cake
Not tapping down- Square Blade Rowing
Warm-up & Cool-down
WARM-UP
LAND: Dynamic stretching ‘Up, Down, Up’, followed by
dynamic toe-touching Legs only progression
Legs, back, outside arm, inside arm on, feathering
Arms only progression Arms, back, ¼ slide, ½
slide, ¾ slide, full slide, fathering
Could add 10 pressure
COOL-DOWN
LAND: Static stretching For 5 mins after getting
boat in – can do during de-brief
Front-stops progression ¼ slide, ½ slide, ¾ slide,
full slide, back, arms, feathering
Example formula:
1) Warm-up2) Moving exercise3) Static exercise4) Moving exercise5) Short moving
exercise6) Challenging
exercise7) Stretch of rowing8) Cool-down
Outing PlansTechnical Training
Example Outing Plan:
1) Arms only warm-up2) Pairs rowing with
intervals of all 4, change every 10
3) 5 mins roll-ups4) Icing the cake5) 5 mins Juggling6) All-4 rowing, square
blades 5 on-5 off7) Last 5 mins normal
paddling8) Static stretch on land
Example Outing Plan:
1) Legs only progression2) 4x length of race course – 1st
60% 2nd 70% 3rd 80% 4th 90%
[OR] Rate pyramids: 22,20,22,24 -5 min rest- 24,22,24,26 -rest- 26,24,26,28. 2 mins at each rate
3) Power strokes: x10 Stroke pair, x10 Bow pair, x10 All 4 - max pressure, rate 22
4) Normal paddle last 5 mins5) Static stretch on land
Outing PlansFitness Training
Example Formula:
1) Long warm-up2) 40 min endurance
exercise3) Strength exercise4) Short stretch of
rowing5) Cool-down
General Coaching Tips
Always start with questions Involve the crew with decisions Explain drills thoroughly Check understanding Communicate with and involve the cox Focus on one problem at a time Use positive language to explain things (e.g. ‘Lower
your blade to the catch’, rather than ‘don’t sky your blade’
Explain things in more than one way Be clear and unambiguous Set achievable goals for every outing Congratulate progress Agree on the aim of the outing (e.g. Technical/Fitness) Always BE POSITIVE
Overview
Identify the main problems in the following crews...
What issues would you focus on?
Which exercises would you use to tackle them?