Common technical faults in rowing

1. Common technical faults in rowing Matt Pearce

2. Technical Breakdown Stroke Positions Stroke Phases • Entry • Release • Drive • Recovery

3. Technical Breakdown DRIVE RECOVERY • D1- Initial Drive (Full to ¾) • D2- Mid-Drive (¾ to ¼) • D3- Finish (¼ to Finish Position) • R1- Finish Position(Release- ¼) • R2- Mid Recovery (¼ - ¾) • R3- Late recovery/Entry Position (¾ - Entry)

4. DRIVE D1- Initial Drive (Full to ¾) • Lower back in with chest and navel open • Keep weight on front of the seat for horizontal drive • Shoulders relaxed and parallel with handle • Press off the balls of the feet • Feel from behind the shoulders drive through legs • Hold weight of the work with core • SUSPENSION IS EVERYTHING

5. DRIVE D2- Mid-Drive (¾ to ¼) • Shoulders remain in front of the hips in same position as catch • Grip weight of work with core • Keep posture • Constant pressure on foot plate • Relaxed shoulders • Horizontal drive- hand heights • Drive needs to feel relaxed

6. DRIVE D3- Finish (¼ to Finish) • At ¼ slide body is holding onto the work • Straight back- relaxed- activate core to bring in lower back • Lever through hips (push/swing relationship) • Legs/body drive together • Push through toes, flexed gluts • Arms release pressure at the finish • Draw outside elbow through the body • Maintain pressure on footplate until blade is released

7. RELEASE • Sit at full height in boat • Straight back, relaxed spine • Head perpendicular to the body • Open chest • Relax gluts and legs as you tap down but maintain posture • Breathing out release • Tap with outside wrists, turn with inside • Wait for the moment when the boat picks you up

8. RECOVERY R1- Finish (Release- ¼) • Tall and relaxed posture • Hands moving away at boat speed (relatively same speed as D3) while bodies remain still • Rock over the pelvis through the hips before knees raise • Recovery effort needs to be transferred from Hamstrings to quads through setting weight forward of hips • Body rock with boat speed and together in crew

9. RECOVERY R2- Mid Recovery (¼ - ¾) • Tall and neutral posture • Apply constant weight to handle through knuckles • Allow the boat to take you forward • Constant speed through recovery- no negative forces • Draw through the heels • Body forward for catch fully prepared at ½ slide • Gently begin to square the blade through ½ slide

10. RECOVERY R3- Late Recovery/Catch (¾ - entry) • Sitting up with core muscles activated and chest open • Sitting light on the seat and allow the boat to run under you • Be patient for the work to come to you • Keep shoulders parallel with the handle • Relaxed inside shoulder and elbow to allow for good rotation. • Lean into rigger • Allow body to follow the outside fingers around the pin

11. ENTRY • Holding still bodies through core • Keep open chest and navel • Highest point of body within the rowing stroke • Push out to stern for the entry • Gentle on the hands and simply allow weight to come off the handle • Entry is the end of the recovery • Blade in at full compression • Quick and quiet catches • Find the weight on the feet

12. TAKE A LOOK AT OUR ROWERS FIND BASIC TECHNICAL FAULTS IN ROWER RANK FAULTS AS TO IMPORTANCE TO FIX