Max Heron with additionals from Nick Francis Coaching Technique Alex Henshilwood ERRC Conference 24 November 2013 Max Heron with additionals from Nick Francis

3 elements Physiology Psychology Technique – approach in this order Training Psychology Are you someone that people want to row with? Technique – approach in this order Matching-up (everyone doing the same? Find a model?) Length – at catch and finish Power – how and when applied – watch end of handle Explain “What – How – Why” especially why coach asks crew to do something

Finish Watch the blade handle movement Avoid square blade rowing especially at the finish – tend to pull down and miss some finish – see diagrams. Especially notable if do square blade transition for warm up – boat is too slow and athletes “heave” the blade down into lap. Avoid stroke build up at square blades Feather close to the water . Useful drill is arms only (and then extend) but leave blade flat on water immediately after extraction. Do not tap down and then return blade to river. “Skilful” hands not fast hands. Take blade out of back of puddle. Let blade just pop out. “Away and down” rather than “down and away”! Theoretical Actually miss the finish Ideal – path handle follows shape of bow of boat

Recovery Must flow throughout Avoid separation of the movements eg avoid “hands; body; slide” with pauses. Creates multiple speeds so slows boat – ie body cannot move as fast as hands can, legs are different again. Consistent handle speed throughout Set the speed of recovery as early as possible Maintain consistent speed throughout (see above)

Catch Comfortable; compressed; strong position; rotation Check inside arm is bent (or shoulder parallel with handle but few can manage that) Coach catch from the finish Use pictures of good crews Tummy on thighs rather than chest on knees Avoid separation Don’t square too late! Early squaring can lead to high catches. All that matters is getting in crisply and applying power fast.