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Rowing Technique

Rowing Technique. Technique in detail Good Posture Grip Recovery Catch Drive Extraction/finish. 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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Rowing Technique

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  1. Rowing Technique Technique in detail Good Posture Grip Recovery Catch Drive Extraction/finish

  2. 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

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

  4. 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

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

  6. 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

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

  8. Good posture Pelvis rocking over from backstops

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

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

  11. 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

  12. The grip Get the right size hand grips blade in base of fingers with thumbs on the end of the blade

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

  14. 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

  15. The recovery phase Good organisation of body movement

  16. The recovery phase Weight transferred early onto the feet

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

  18. 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

  19. 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

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

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

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

  23. 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

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

  25. 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

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

  27. The drive phase

  28. 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

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

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

  31. 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

  32. 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 Exercises to develop technique

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