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BASIC ROWING TECHNIQUE The Performance Triangle Physical Technical Mental Technical Mental.

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Presentation on theme: "BASIC ROWING TECHNIQUE The Performance Triangle Physical Technical Mental Technical Mental."— Presentation transcript:

1 BASIC ROWING TECHNIQUE The Performance Triangle Physical Technical Mental Technical Mental

2 BASIC ROWING TECHNIQUE 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

3 BASIC ROWING TECHNIQUE THERE IS NO SUCH A THING AS THE ROWING TECHNIQUE

4 BASIC 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 a> produce the highest physiological performance and b> transform this performance into the best propulsion possible The rower must a> produce the highest physiological performance and b> transform this performance into the best propulsion possible

5 Basic Rowing Technique GENERAL AIMS 1.To perfect the most efficient technique based on facts, not speculation 2.Stable performance in varied conditions ie wind, boats 3.Maintain correct technique in progressively more intense competitions 4.No loss of form under pressure and exhaustion

6 Basic 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

7 Basic Rowing Technique IMPORTANT COMPONENTS correct grip correct grip bladework – blade depth and hand curves bladework – blade depth and hand curves stroke analysis stroke analysis body work - efficient work body work - efficient work rhythm - maximising the boat speed rhythm - maximising the boat speed

8 Basic Rowing Technique TASK ANALYSIS

9 Basic Rowing Technique Keep it simple! need for unified approach need for unified approach to teach a biomechanically efficient method to teach a biomechanically efficient method to facilitate composite national crews to facilitate composite national crews overall concept is simple overall concept is simple row longer row longer row harder row harder slow the boat down less slow the boat down less

10 Basic 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

11 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

12 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 Stay relaxed in the shoulders - not up around ears Stay relaxed in the shoulders - not up around ears Shoulders forward of hips Shoulders forward of hips Feeling of hang Feeling of hang

13 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

14 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

15 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 Shoulder blades retracted Shoulder blades retracted Elbows drawn back with flat wrists and forearms Elbows drawn back with flat wrists and forearms Blade rolled onto the feather Blade rolled onto the feather 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 lateral pressure lateral pressure

16 6. Early Recovery Smooth and continues hands away Smooth and continues hands away Setting up hand height straight off the release Setting up hand height straight off the release Legs are held down whilst the weight changes from the back to the centre of the seat Legs are held down whilst the weight changes from the back to the centre of the seat Arms are almost straight and hands have past the knees before the body starts pivoting from the hips Arms are almost straight and hands have past the knees before the body starts pivoting from the hips Upper body is up and relaxed Upper body is up and relaxed

17 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 by ½ to ¾ slide Forward body angle by ½ to ¾ slide Arms are straight but relaxed Arms are straight but relaxed Moving sternwards ahead of seat Moving sternwards ahead of seat Relaxed grip Relaxed grip

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

19 Back to……. Full Reach/Catch

20 Basic Rowing Technique ADVANTAGES of SCULLING symmetrical movement symmetrical movement balance easier to learn and maintain balance easier to learn and maintain no influence from other rowers no influence from other rowers NB correct OVERLAP is left above and astern of the right with handles close to same height on both the drive and recovery

21 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

22 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

23 Basic 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

24 Basic 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 - timing vs strength float up the slide float up the slide - relaxed but precisely controlled

25 Basic 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

26 Basic Rowing Technique TIPS for COACHES rowing is the art of using ones bodyweight to move the boat rowing is the art of using ones bodyweight to move the boat movements must be performed as easily and naturally as possible movements must be performed as easily and naturally as possible few rowers develop their power in exactly the same way few rowers develop their power in exactly the same way work on one change at a time work on one change at a time

27 27 Basic Rowing Technique Common Faults & Correction Teaching a beginner correct technique will avoid lengthy fault correction later Teaching a beginner correct technique will avoid lengthy fault correction later It is much easier for a fault to become habit than it is to correct a habitual fault It is much easier for a fault to become habit than it is to correct a habitual fault When a fault is detected check that it is not a rigging or set up problem When a fault is detected check that it is not a rigging or set up problem Treat the cause of the problem and not the symptoms Treat the cause of the problem and not the symptoms Break down the movement (sequence) and teach the basics in little steps Break down the movement (sequence) and teach the basics in little steps Keep it simple – dont overload Keep it simple – dont overload

28 28 Not enough body angle at the catch Not enough body angle at the catch Cause: rocking over from the back, knees up too early Drills: > hands away – rocking over – knees down > rowing on back chocks with rocking over (exaggeration) > rowing on back chocks with rocking over (exaggeration) > gradually extending slide length > gradually extending slide length Basic Rowing Technique Common Faults & Correction

29 29 Breaking the arms at the catch Breaking the arms at the catch Cause: Balance, tensed arms – tide grip, legs too slow Drills: > Balance drills > changing grip, relax arms & shoulders > changing grip, relax arms & shoulders > front end pushed with straight arms > front end pushed with straight arms > gradually extending backwards > gradually extending backwards Basic Rowing Technique Common Faults & Correction

30 30 Skying the blades Skying the blades Cause: Tensed shoulders & arm, late body swing forward Drills: > Balance drills > changing grip, relax arms & shoulders > changing grip, relax arms & shoulders > hands away – rocking over – extending slide length > hands away – rocking over – extending slide length > blades on the water second half > blades on the water second half Basic Rowing Technique Common Faults & Correction

31 31 Body swing too early Body swing too early Cause: Late body preparation, slow legs after catch Drills: > hands away – rocking over – early preparation > extending slide length > extending slide length > front end pushes with straight arms > front end pushes with straight arms > extending backwards > extending backwards Basic Rowing Technique Common Faults & Correction

32 32 Early arm draw in mid-drive Early arm draw in mid-drive Cause: Tensed shoulders, slow legs, break in body swing Drills: > Shoulder relaxation > front end pushed > front end pushed > legs and body only with straight arms (exaggeration) > legs and body only with straight arms (exaggeration) Basic Rowing Technique Common Faults & Correction

33 33 Early release Early release Cause: Inflexible shoulders, no open up after cross over, hands drawing down second half Drills: > Shoulder relaxation and flexibility > rowing arms only on back chocks > rowing arms only on back chocks Basic Rowing Technique Common Faults & Correction

34 34 Not enough body swing Not enough body swing Cause: Weak lower back, early arm draw Drills: > rowing arms only body back > slowly moving forward > slowly moving forward Basic Rowing Technique Common Faults & Correction

35 35 Too much body swing Too much body swing Cause: Slow legs and/or arm Drills: > feet out rowing > front end pushes – slowly extending forward > front end pushes – slowly extending forward Basic Rowing Technique Common Faults & Correction

36 36 Body moves into the finish Body moves into the finish Cause: Early body swing, head moves towards stern Drills: > feet out rowing > rowing at back chocks – fixed body > rowing at back chocks – fixed body > front end pushes > front end pushes Basic Rowing Technique Common Faults & Correction


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