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BASIC ROWING TECHNIQUE

BASIC ROWING TECHNIQUE. The Performance Triangle Physical Technical Mental. BASIC ROWING TECHNIQUE. We must always remember the following pedagogical principles: From simple to complex From easy to challenging From familiar to unfamiliar

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BASIC ROWING TECHNIQUE

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  1. BASIC ROWING TECHNIQUE The Performance Triangle Physical Technical Mental

  2. BASIC ROWING TECHNIQUE We must always remember the following pedagogical principles: From simple to complex From easy to challenging From familiar to unfamiliar From general to specific

  3. BASIC ROWING TECHNIQUE THERE IS NO SUCH A THING AS THE ROWING TECHNIQUE

  4. BASIC ROWING TECHNIQUE As for all sporting techniques it is important to only consider functional values There is no need that the technical pattern of rowing be “beautiful” The rower must a> produce the highest physiological performance and b> transform this performance into the best propulsion possible

  5. Basic Rowing TechniqueGENERAL AIMS 1.To perfect the most efficient technique based on facts, not speculation 2.Stable performance in varied conditions ie wind, boats 3.Maintain correct technique in progressively more intense competitions 4.No loss of form under pressure and exhaustion

  6. Basic Rowing TechniqueSKILL ANALYSIS A coach is a judge of skill and needs to: • break down COMPLEX SKILLS into SIMPLE parts • separate GOOD parts from BAD • FOCUS on important parts - not get distracted • find a WAY TO CORRECT technical errors • put the whole technique back together

  7. Basic Rowing TechniqueIMPORTANT COMPONENTS • correct grip • bladework – blade depth and hand curves • stroke analysis • body work - efficient work • rhythm - maximising the boat speed

  8. Basic Rowing TechniqueTASK ANALYSIS

  9. Basic Rowing TechniqueKeep it simple! • need for unified approach • to teach a biomechanically efficient method • to facilitate composite national crews • overall concept is simple • row longer • row harder • slow the boat down less

  10. Catch Early drive Mid drive Mid late drive Late drive Finish Release Hands away Early recovery Mid recovery Late recovery Full reach Basic Rowing TechniqueSTROKE ANALYSIS

  11. 1. The Catch • Catch is the last part of the recovery • Shins are almost vertical to vertical • Arms are straight and relaxed • Top of knees should be at level of armpits • Good reach without undue tension - relaxed in the shoulders • Weight is at the front of the seat • Emphasis on hands initiating blade entry - not body lift • Eyes and head up

  12. 2. Early Drive • Arms are straight • Flat wrists with the correct relaxed grip • Blades fully buried but not too deep • Lower back is locked against initial drive of legs • Stay relaxed in the shoulders - not up around ears • Shoulders forward of hips • Feeling of hang

  13. 3. Mid Drive • Arms are straight • Shoulders relaxed and extended • Body starts to lever back from the hips • Horizontal drive - straight line with handle, head & shoulders • Legs with increased acceleration during the drive until perpendicular position or just behind it • Shoulders over the hips • Weight transferred to the middle of the seat

  14. 4. Late Drive • Legs are finished and locked • Body is still levering back • Arms begin to draw the handle in to the body • Blades kept buried • Forearms are parallel to the water • Head is up and shoulders are past the hips • Weight is transferred to the back of the seat

  15. 5. Finish & Release • Legs (knees) are locked down • Strong posture with the lower back is maintained • Shoulder blades retracted • Elbows drawn back with flat wrists and forearms • Blade rolled onto the feather • Backturn is smooth and continuous - in, down, turn & away • blades are extracted square out of the water • lateral pressure

  16. 6. Early Recovery • Smooth and continues hands away • Setting up hand height straight off the release • Legs are held down whilst the weight changes from the back to the centre of the seat • Arms are almost straight and hands have past the knees before the body starts pivoting from the hips • Upper body is up and relaxed

  17. 7. Mid Recovery • Body swings forward of the hips, changing the weight from the centre to the front of the seat • Forward body angle by ½ to ¾ slide • Arms are straight but relaxed • Moving sternwards ahead of seat • Relaxed grip

  18. 8. Late Recovery • Body is set in catch position • Emphasis on controlled roll towards the front chocks & elimination of unnecessary movements • Head & shoulders remain level throughout recovery • Blade starts to square up (roll) after hands have passed the feet • Whilst blade is squared hands begin moving handle up through semicircle • Hands and shoulders remain relaxed

  19. Back to……. Full Reach/Catch

  20. Basic Rowing TechniqueADVANTAGES of SCULLING • symmetrical movement • balance easier to learn and maintain • no influence from other rowers NB correct OVERLAP is left above and astern of the right with handles close to same height on both the drive and recovery

  21. GRIP - SCULLING • thumbs over end • 2nd knuckle leading tangent during drive • flat wrists • feather oar with fingers not wrist • relaxed hold

  22. GRIP - SWEEP • hands comfortably apart (1-2 fists) • outside hand as hook • inside hand feathers with fingers • flat wrists • relaxed hold

  23. Basic Rowing TechniqueBLADEWORK • CATCH PLACEMENT - a good beginning is rounded as it “hooks” the water • common FAULTS - digging deep in the middle of the stroke and deep catch/washy finish • HAND CURVE - move continuously around both catch and finish turns • when to SQUARE THE BLADE? - start to unweight the handle after the feet

  24. Basic Rowing TechniqueBASIC POINTS • push the boat - do not shovel water • no need to be violent at the catch - timing vs strength • float up the slide - relaxed but precisely controlled

  25. Basic Rowing TechniqueRHYTHM • take time to get the timing right • stroke rate depends on crew technique • at any stroke rate the correct ratio between drive and recovery must be maintained • acceleration cannot be achieved without timing and relaxation throughout the drive • races are won between the strokes

  26. Basic Rowing TechniqueTIPS for COACHES • rowing is the art of using ones bodyweight to move the boat • movements must be performed as easily and naturally as possible • few rowers develop their power in exactly the same way • work on one change at a time

  27. Basic Rowing TechniqueCommon Faults & Correction • Teaching a beginner correct technique will avoid lengthy fault correction later • It is much easier for a fault to become habit than it is to correct a habitual fault • When a fault is detected check that it is not a rigging or set up problem • Treat the cause of the problem and not the symptoms • Break down the movement (sequence) and teach the basics in little steps • Keep it simple – don’t overload

  28. Basic Rowing TechniqueCommon Faults & Correction • Not enough body angle at the catch Cause: rocking over from the back, knees up too early Drills: > hands away – rocking over – knees down > rowing on back chocks with rocking over (exaggeration) > gradually extending slide length

  29. Basic Rowing TechniqueCommon Faults & Correction • Breaking the arms at the catch Cause: Balance, tensed arms – tide grip, legs too slow Drills: > Balance drills > changing grip, relax arms & shoulders > front end pushed with straight arms > gradually extending backwards

  30. Basic Rowing TechniqueCommon Faults & Correction • Skying the blades Cause: Tensed shoulders & arm, late body swing forward Drills: > Balance drills > changing grip, relax arms & shoulders > hands away – rocking over – extending slide length > blades on the water second half

  31. Basic Rowing TechniqueCommon Faults & Correction • Body swing too early Cause: Late body preparation, slow legs after catch Drills: > hands away – rocking over – early preparation > extending slide length > front end pushes with straight arms > extending backwards

  32. Basic Rowing TechniqueCommon Faults & Correction • Early arm draw in mid-drive Cause: Tensed shoulders, slow legs, break in body swing Drills: > Shoulder relaxation > front end pushed > legs and body only with straight arms (exaggeration)

  33. Basic Rowing TechniqueCommon Faults & Correction • Early release Cause: Inflexible shoulders, no open up after cross over, hands drawing down second half Drills: > Shoulder relaxation and flexibility > rowing arms only on back chocks

  34. Basic Rowing TechniqueCommon Faults & Correction • Not enough body swing Cause: Weak lower back, early arm draw Drills: > rowing arms only body back > slowly moving forward

  35. Basic Rowing TechniqueCommon Faults & Correction • Too much body swing Cause: Slow legs and/or arm Drills: > feet out rowing > front end pushes – slowly extending forward

  36. Basic Rowing TechniqueCommon Faults & Correction • Body moves into the finish Cause: Early body swing, head moves towards stern Drills: > feet out rowing > rowing at back chocks – fixed body > front end pushes

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