ROWING TECHNIQUE SYMPOSIUM Hazewinkel 12 th June 2009

1. ROWING TECHNIQUESYMPOSIUMHazewinkel12th June 2009

2. ROWING TECHNIQUE Why do we need a uniform rowing technique? Different athletes may need a specific technique to achieve their best possible rowing performance Unless each athlete we train is going to be a Single Sculler there is a need for similar technique in order to form fast crew boats Unless we keep to ourselves we need relatively uniform ideas about the rowing basics There are mechanical principles that apply to rowing technique We need to look at best practice We need to compare our ideas with what the best in the World are doing

3. ROWING TECHNIQUE The Performance Triangle Physical Mental Technical

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

5. 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

6. ROWING TECHNIQUEGeneral Aims 1.To perfect the most efficient technique based on facts, not speculation 2.To produce stable performance in varied conditions (wind, waves, varied boats etc) 3.To maintain correct technique in progressivelymore intense competitions 4.To allow no loss of form under pressure and exhaustion

7. 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

8. All attributes (mental, physical, technical) needed to ‘go fast’ • Correctly rigged boat is necessary

9. ROWING TECHNIQUE Important Components • Correct Grip – handle the handle • Blade Work – blade depth and hand curves, feather and square up, lengths • Sequence – use of main muscle groups • Rhythm & Ratio - maximising the boat speed • Balance & Centre of Gravity

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

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

13. ROWING TECHNIQUEBasic Points • push the boat - do not shovel water • no need to be violent at the catch - accuracy vs speed vs power • float up the slide - relaxed but precisely controlled

14. Movements must be performed as easily and naturally as possible. Accuracy v Speed v Power

15. 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

16. Blade entry starts on the way forward Handle curve at the catch - semicircular not triangular

17. 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

18. Steady control on the recovery is crucial for minimum decrease of boat speed Entry speed must depend on hand speed ……...not seat speed

19. ROWING TECHNIQUESequence • Rowing is a cyclic sport (like running, swimming, cycling) • Repetitive cycles need to be performed as a mirror image one another other • Main muscle groups work in the sequence of LEGS – BODY – ARMS • Reverse order through the recovery

20. Smooth sequence of Legs - Body - Arms

21. PAUSE

22. Catch Early drive Mid drive Mid late drive Late drive Finish Release Hands away Early recovery Mid recovery Late recovery Full reach ROWING TECHNIQUEStroke Analysis

24. 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

25. 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 • Shoulders are down and relaxed - not up around ears • Shoulders forward of hips • Feeling of hang

26. 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

27. 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

28. 5. Finish & Release • Legs (knees) are locked down • Strong posture with the lower back is maintained • Sitting still • Shoulder blades retracted • Elbows drawn back with flat wrists and forearms • Backturn is smooth and continuous - in, down, turn & away • blades are extracted square out of the water • Blades rolled onto the feather • lateral pressure against the gate • Setting up hand height through the release

29. 6. Early Recovery • Smooth, continues and relaxed hands away until arms are almost straight • Body pivoting from the hips with the legs held down • Weight change from the back to the centre of the seat • hands have past the knees before the set starts smoothly rolling forward • Upper body is up and relaxed

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

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

32. Back to……. Full Reach/Catch