Presentation is loading. Please wait.

Presentation is loading. Please wait.

ROWING TECHNIQUE SYMPOSIUM Hazewinkel 12 th June 2009.

Similar presentations


Presentation on theme: "ROWING TECHNIQUE SYMPOSIUM Hazewinkel 12 th June 2009."— Presentation transcript:

1 ROWING TECHNIQUE SYMPOSIUM Hazewinkel 12 th 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 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 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 Unless we keep to ourselves we need relatively uniform ideas about the rowing basics There are mechanical principles that apply to rowing technique There are mechanical principles that apply to rowing technique We need to look at best practice We need to look at best practice We need to compare our ideas with what the best in the World are doing We need to compare our ideas with what the best in the World are doing

3 ROWING TECHNIQUE The Performance Triangle Physical Mental Mental Technical Technical

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

5 ROWING TECHNIQUE As for all sporting techniques it is important to only consider functional values 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 There is no need that the technical pattern of rowing be beautiful The rower must: The rower must: a> produce the highest physiological performance and b> transform this performance into the best propulsion possible

6 ROWING TECHNIQUE General 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 progressively more intense competitions 4.To allow no loss of form under pressure and exhaustion

7 ROWING TECHNIQUE Skill Analysis A coach is a judge of skill and needs to: break down COMPLEX SKILLS into SIMPLE PARTS break down COMPLEX SKILLS into SIMPLE PARTS separate GOOD parts from BAD separate GOOD parts from BAD FOCUS on important parts - not get distracted FOCUS on important parts - not get distracted find a WAY TO CORRECT technical errors find a WAY TO CORRECT technical errors put the whole technique back together put the whole technique back together

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

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

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

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

12

13 ROWING TECHNIQUE Basic Points push the boat push the boat - do not shovel water no need to be violent at the catch no need to be violent at the catch - accuracy vs speed vs power float up the slide 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 TECHNIQUE Bladework CATCH PLACEMENT - a good beginning is rounded as it hooks the water 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 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 HAND CURVE - move continuously around both catch and finish turns when to SQUARE THE BLADE? - start to unweight the handle after the feet 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 TECHNIQUE Rhythm take time to get the timing right take time to get the timing right stroke rate depends on crew technique stroke rate depends on crew technique at any stroke rate the correct ratio between drive and recovery must be maintained 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 acceleration cannot be achieved without timing and relaxation throughout the drive races are won between the strokes races are won between the strokes

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

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

20 Smooth sequence of Legs - Body - Arms

21 PAUSE 21

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

23

24 1. The Catch Catch is the last part of the recovery Catch is the last part of the recovery Shins are almost vertical to vertical Shins are almost vertical to vertical Arms are straight and relaxed Arms are straight and relaxed Top of knees should be at level of armpits Top of knees should be at level of armpits Good reach without undue tension - relaxed in the shoulders Good reach without undue tension - relaxed in the shoulders Weight is at the front of the seat Weight is at the front of the seat Emphasis on hands initiating blade entry - not body lift Emphasis on hands initiating blade entry - not body lift Eyes and head up Eyes and head up

25 2. Early Drive Arms are straight Arms are straight Flat wrists with the correct relaxed grip Flat wrists with the correct relaxed grip Blades fully buried but not too deep Blades fully buried but not too deep Lower back is locked against initial drive of legs Lower back is locked against initial drive of legs Shoulders are down and relaxed - not up around ears Shoulders are down and relaxed - not up around ears Shoulders forward of hips Shoulders forward of hips Feeling of hang Feeling of hang

26 3. Mid Drive Arms are straight Arms are straight Shoulders relaxed and extended Shoulders relaxed and extended Body starts to lever back from the hips Body starts to lever back from the hips Horizontal drive - straight line with handle, head & shoulders Horizontal drive - straight line with handle, head & shoulders Legs with increased acceleration during the drive until perpendicular position or just behind it Legs with increased acceleration during the drive until perpendicular position or just behind it Shoulders over the hips Shoulders over the hips Weight transferred to the middle of the seat Weight transferred to the middle of the seat

27 4. Late Drive Legs are finished and locked Legs are finished and locked Body is still levering back Body is still levering back Arms begin to draw the handle in to the body Arms begin to draw the handle in to the body Blades kept buried Blades kept buried Forearms are parallel to the water Forearms are parallel to the water Head is up and shoulders are past the hips Head is up and shoulders are past the hips Weight is transferred to the back of the seat Weight is transferred to the back of the seat

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

29 6. Early Recovery Smooth, continues and relaxed hands away until arms are almost straight Smooth, continues and relaxed hands away until arms are almost straight Body pivoting from the hips with the legs held down Body pivoting from the hips with the legs held down Weight change from the back to the centre of the seat Weight change from the back to the centre of the seat hands have past the knees before the set starts smoothly rolling forward hands have past the knees before the set starts smoothly rolling forward Upper body is up and relaxed 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 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 Forward body angle reached by ½ to ¾ slide Arms are relaxed and almost straight Arms are relaxed and almost straight Moving sternwards ahead of seat Moving sternwards ahead of seat Relaxed grip Relaxed grip

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

32 Back to……. Full Reach/Catch


Download ppt "ROWING TECHNIQUE SYMPOSIUM Hazewinkel 12 th June 2009."

Similar presentations


Ads by Google