5 A Few PointsMy main aim is to keep the instantaneous velocity close to the mean velocityNo exaggerated movementsMinimise acceleration/decelerationHands circle at finish - hands don’t stop and restartDon’t accelerate hands away - should go from the body at the same speed they come into the bodyLeft hand above and slightly in front of right - keep loose, don’t grip scullsHands, body, slide - arms fully extendedWeight transferred to feet as body swings overFinal catch position achieved by half slideBoat runs under you - don’t pull on stretcher, float forward with slide at constant speedSquare early - squaring and catch should be separate. Roll square don’t snatchDon’t sit at backstops
8 Key Points – CatchThe catch should be the last part of the recovery– not the first part of the driveThe catch should be initiated before the scullerreaches frontstopsSmall loop of the handleDon’t allow slide to stop and then reach moreAngle opens up under your armpit, not from the backNo shoulder movement as sculls swing upwards
20 My coaching approach Plan your sessions A beginning, a middle and an endWhat are your primary aimstechniquework – mileageWhere do you start – catch, finish or do you just react to athletes errors?Try to teach new technical aspects where there may be a lot of hanging around in warmish weatherI usually use September to December before it gets too coldUse a video for feedback and get a second opinionCan the fault be caused by poor conditioning?FlexibilityStrengthCan the fault be caused by poor rigging?Feet too high?Pitch?Ask someone!Give feedbackGive praise where due
21 My coaching approachMake sure that the athletes understand what you want them to do before boatingShow videosShow on the ergoExplain any new exercises/terms you are likely to introducePeople learn in different waysVerbalVisualKinaestheticOnly attempt to teach one new skill at a timeIt is extremely unusual for people to able to concentrate on two or more things at onceTeach new skills on a stable platform and in a slowly moving boat and break the skills down using exercisesSlowly increase boat speed as the athlete starts to pick up the new skillTeaching new skills is a slow process don’t try and rush itMake sure that the skill is grooved in before moving onEnsure that exercises are not just tricks but relate to the skill
22 Exercises Can be used to isolate particular skills They must be performed correctlyIt has to give the desired benefit – e.g. in my opinion there is little point doing square blades to improve catches if the balance is bad.When I teach catches I go through the following stages:Catch slaps (in pairs)Roll ups (in pairs)Rowing in pairs with light catches (8+)Rowing in foursRowing in 6’sRowing in 6’s with varying pressures and ratesRowing as an eight – then vary pressures and ratesOnce they have mastered the action I will use exercises at the beginning of each outing which improve the timing and efficiency at the catch. e.g.Roll upsRussian catchesPause at half slideHigh rating light etc.
23 Example Exercises Catch slaps (catches) Roll ups (catches) Early squaring (catches)Double catches (catches)Russian catches (catches)Tap downs (finishes)Square blades (catches/finishes/blade heights)Pausing (catches, recovery, finishes)Light catches, firm finish (catches, drive, finishes)Firm catch, light finish (catches, finishes)Low rating (control)Inside/outside/alternate hand only (blade control, balance)Long lean back (finish)Straight arm rowing (catches, drive sequencing)Feet out (catch, finish, control)Eyes closed (timing, concentration)Single strokes (catches, drive, finishes)Air shots (control)Wide handsPiano playingHigh rating light