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Coaching technique British Rowing technique

Coaching technique British Rowing technique. British Rowing Technique. 5 overall key concepts. 5 key concepts. 1. Hang/Suspend the weight from the handle. Hanging the weight on the blade. Connection low down in the body. 2. Connection is low down in the body not in the shoulders.

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Coaching technique British Rowing technique

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  1. Coaching techniqueBritish Rowing technique

  2. British Rowing Technique 5 overall key concepts

  3. 5 key concepts 1. Hang/Suspend the weight from the handle Hanging the weight on the blade. Connection low down in the body 2. Connection is low down in the body not in the shoulders

  4. 5 key concepts 3. Unless the blade is in the water the wheels should still be moving forward

  5. 5 key concepts 4. Left hand nearest the stern both in the drive and recovery phase Left hand nearest the stern both in the drive and recovery phase

  6. 5 key concepts 5. Long efficient strokes move the boat

  7. 5 key concepts Summary of 5 key concepts • Hang/suspend body weight on the handles • Connection is low down in the body not in the shoulders • Unless the blade is in the water the wheels should still be moving forward • Left hand nearest the stern both in the drive and recovery phase • Hands out from the finish at the same speed they come in • Efficient rowing using long strokes • Place the blade in the water at the catch • Accelerate the boat past the blade

  8. Technique in detail • Good posture • The grip • The recovery • The catch • The drive • The extraction

  9. Good posture • Good posture • The grip • The recovery • The catch • The drive • The extraction

  10. Good posture Pelvis rocking over from backstops

  11. Good posture Rock over to a comfortable and strong posture Lower back set at catch

  12. Good posture Shins vertical no gap between thighs and body Link together ‘kinetic chain’

  13. Good posture; Summary • Pelvis rocking over from backstops • Rock over to a comfortable and strong posture • Lower back set at catch • Shins vertical no gap between thighs and body • Link together ‘kinetic chain’ • Place and push • Good posture • The grip • The recovery • The catch • The drive • The extraction

  14. The grip Get the right size hand grips blade in base of fingers with thumbs on the end of the blade • Good posture • The grip • The recovery • The catch • The drive • The extraction

  15. The grip As you approach the finish the blade is in base of fingers with very slightly arched wrist

  16. The grip; Summary • Blade in base of fingers with very slightly arched wrist • Grip for rowing no more than 2 hand widths apart • Get the right size hand grips • Good posture • The grip • The recovery • The catch • The drive • The extraction

  17. The recovery phase Good organisation of body movement

  18. The recovery phase Weight transferred early onto the feet

  19. The recovery phase Hands body and slideAll body swing by half way up the slide

  20. The recovery phase Body pre-stretched and ready for the catch on the last part of slide Prepare the blade for the catch by squaring early as the blade handles pass the knees

  21. The recovery phase; Summary • Good organisation of body movement • Smooth movement forward • Weight transferred early onto the feet • Hands body and slide • All body by half way up the slide • Prepare the blade for the catch by squaring early as pass the knees • Body pre-stretched and ready for the catch on last part of slide • Good posture • The grip • The recovery • The catch • The drive • The extraction

  22. The catch Back set at catchBody in pre stretched position

  23. The catch Put blade in where reach toThe catch is taken with the hands moving towards the stern

  24. The catch Raise hand from the shoulder to place blade in the water Lock up face of blade in the water

  25. The catch; Summary • Back set at catch • Body in pre stretched position • Put blade in where reach to • The catch is taken with the hands moving towards the stern • Raise hand from the shoulder to place blade in the water • Lock up face of blade in the water • Good posture • The grip • The recovery • The catch • The drive • The extraction

  26. The drive phase legs and then body legs accelerate through the stroke

  27. The drive phase The back opens when the handle is in front of the knees or about 1/3rd of the way through the stroke

  28. The drive phase The legs, upper body, shoulders and arms contribute to the power

  29. The drive phase

  30. The drive phase; Summary • Legs and then body • Legs accelerate through the stroke • Back opening when the handle is in front of the knees or about 1/3rd of the way through the stroke • Legs upper body shoulders and arms contribute to the power • Good posture • The grip • The recovery • The catch • The drive • The extraction

  31. The extraction/finish Brush T- shirt with the thumbsBlade square as long as possible

  32. The extraction/finish • Release the pressure on the blade just before the circle around the finish • Hands down and away

  33. The extraction/finish; Summary • Brush T- shirt with the thumbs • Blade square as long as possible • Release the pressure on the blade just before the circle around the finish • Hands down and away

  34. Rhythm and ratio • An increase in the rate should be reflected in an increase in boat speed • As the boat accelerates the athlete will move at a quicker speed due to the run of the boat • The boat is moving under the athlete not the athlete up the boat • Even at rating 36 the athlete should feel they have time and control into the catch, emphasising the last quarter • It is crucial at higher rates that the finish is held in or the rhythm will be compromised

  35. Single strokes Few strokes Continuous rowing Slide progressions Hands only Arms only Quarter slide Half slide Three quarter slide Full slide Square blades Squaring early Measuring minimum strokes (distance per stroke) Catch and finish exercises Tied ergo handle Exercises to develop technique

  36. Coaching Technique? • Develop skill, fitness, and athleticism (flexibility, agility and core stability) at the same time • Maintain the quality when learning technique initially • Coaches? • Limit the length of sessions, maximise the quality?

  37. Level 2 technique outcomes On successful completion of the level 2 award you will be able to; • Coach key aspects of British Rowing Technique in the drive and recovery phases, and at the catch and extraction. • Identify the ways in which individual technique varies from the model of British Rowing Technique • Use questioning to elicit feedback from participants • Plan and deliver sessions which incorporate development of rowing technique

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