ROWING LEVEL 1
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Transcript ROWING LEVEL 1
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
From general to specific
BASIC ROWING TECHNIQUE
THERE IS NO SUCH A THING AS
THE ROWING TECHNIQUE
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
Basic Rowing Technique
GENERAL 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
Basic Rowing Technique
SKILL 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
Basic Rowing Technique
IMPORTANT COMPONENTS
correct grip
bladework – blade depth and hand curves
stroke analysis
body work - efficient work
rhythm - maximising the boat speed
Basic Rowing Technique
TASK ANALYSIS
COMPETITIVE ROWING
BALANCE
CATCH
ROWING
STROKE
DRIVE
TIMING &
SPEED
FINISH
RECOVERY
Basic Rowing Technique
Keep 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
Basic Rowing Technique
STROKE ANALYSIS
Catch
Early drive
Mid drive
Mid late drive
Late drive
Finish
Release
Hands away
Early recovery
Mid recovery
Late recovery
Full reach
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
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
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
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
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
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
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
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
Back to……. Full Reach/Catch
Basic Rowing Technique
ADVANTAGES 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
GRIP - SCULLING
thumbs over end
2nd knuckle leading
tangent during drive
flat wrists
feather oar with
fingers not wrist
relaxed hold
GRIP - SWEEP
hands comfortably
apart (1-2 fists)
outside hand as hook
inside hand feathers
with fingers
flat wrists
relaxed hold
Basic Rowing Technique
BLADEWORK
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
Basic Rowing Technique
BASIC 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
Basic Rowing Technique
RHYTHM
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
Basic Rowing Technique
TIPS 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
Basic Rowing Technique
Common 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
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Basic Rowing Technique
Common 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
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Basic Rowing Technique
Common 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
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Basic Rowing Technique
Common 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
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Basic Rowing Technique
Common 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
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Basic Rowing Technique
Common 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)
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Basic Rowing Technique
Common 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
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Basic Rowing Technique
Common Faults & Correction
Not enough body swing
Cause: Weak lower back, early arm draw
Drills: > rowing arms only body back
> slowly moving forward
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Basic Rowing Technique
Common Faults & Correction
Too much body swing
Cause: Slow legs and/or arm
Drills: > feet out rowing
> front end pushes – slowly extending forward
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Basic Rowing Technique
Common 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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