Coaching Seminar Contents The British Rowing Stroke Technique

Coaching Seminar

Contents �The British Rowing Stroke �Technique Tips for Intermediate Rowers �Common Mistakes �Technical Exercises �Warm-up and Cool-down Exercises �Outing Plans �General Coaching Tips �Overview �Q&A

The British Rowing Stroke The Drive Phase (1) The Catch - Shins vertical - Back straight and leaning forward - Body closed up on the thighs (2) The Drive: Legs - Legs doing most of the work - Arms relaxed -Back straight and leaning forward - Hands follow path parallel to boat - Hanging off the blade handles. (3) The Drive: Arms & Body - Body swings back - Arms maintain momentum of the blade handles (4) The Tap Down - Hands make small tap downwards to lift the blades off the water - Legs are flat down - Back is straight & leaning slightly back so that core is engaged - Blade handles just brush the body http: //www. britishrowing. org/rowing-stroke

The British Rowing Stroke The Recovery Phase (5) Arms & Back away - Arms move away - Body still vertical - Knees still held down - Arms, shoulders and neck relaxed - Body then rocks over from pelvis (6) – (7) The Recovery - Back is straight - Knees lift, allowing seat to move - Momentum slows - Arms still held straight (8) Preparing for the Catch - Body is in the catch position - Shins are vertical - Blade is fully squared - Sequence begins again http: //www. britishrowing. org/rowing-stroke

Technique Tips For Intermediate Rowers � � � � � Look UP (at head of person in front) Lean into your rigger Outside shoulder higher than inside Outside arm between knees Pull with outside arm, feather inside Outside hand relaxed until the catch Chest to knees at the catch position Lower blade to the catch Blade enters the water while still travelling towards the bows � � � Suspend off the seat during leg drive Drive should be soft to hard Finishes should be firm Feathering after blade extraction Fast ‘C’ shape around the finish Let the boat move under you The spoon stays 6 -7” above the water during recovery Ratio = 2: 1 (1 -Catch, 2 -Finish, 3, 4) Bodyweight on feet during recovery Set it on the feet, not the seat Arms and body have finish reaching out by half slide Squaring gradually over the knees

Common Mistakes FOR INDIVIDUALS FOR CREWS � Missing inches at the catch � Pausing at the catch � Skying the blade � Looming / Digging blade � Leaning out of the boat � Pulling with the inside arm � Feathering in the water � Out of time � Rushing the slide � Poor balance � Slow around the finish � Squaring late

Technical Exercises � Juggling � Pause Paddling � Icing the Cake � Slap Catches � Front Stops Rowing � Legs Only Rowing � Feet Out Rowing � Hand Down the Boom � Roll-Ups � Tapping � Drawing-in Exercise � Suspension � 1 -Up-1 -Down � Up-Twos � Power Stroke � Resistance � Double Catch � 3+3 � Square Blade Rowing � Outside Arm Only � Pause Paddling

HOW NOT TO ROW… Eyes in the boat… Catches! Posture Squaring Early …Not on the women! Leaning INTO the rigger Handle Heights Lol.

Common Mistakes – The Solutions FOR INDIVIDUALS FOR CREWS � Missing inches at the catch � Pausing at the catch � Skying the blade � Looming / Digging blade � Leaning out of the boat - Hand down the Boom � Pulling with the inside arm - Outside Arm Only � Squaring late - Pause at half-slide � Feathering in the water - Square Blade Rowing � Out of time - Tapping / Roll-ups � Rushing the slide - Feet Out Rowing � No ratio - 1 -Up-1 -Down � Poor balance - Drawing-in Exercise - Pause at finish � Slow around the finish - Icing the Cake � Not tapping down - Square Blade Rowing

Warm-up & Cool-down WARM-UP � LAND: Dynamic stretching ‘Up, Down, Up’, followed by dynamic toe-touching � Legs only progression Legs, back, outside arm, inside arm on, feathering � Arms only progression Arms, back, ¼ slide, ½ slide, ¾ slide, full slide, fathering Could add 10 pressure � Front-stops progression ¼ slide, ½ slide, ¾ slide, full slide, back, arms, feathering COOL-DOWN � LAND: Static stretching For 5 mins after getting boat in – can do during de-brief

Outing Plans Technical Training Example formula: Example Outing Plan: 1) 2) 3) 4) 5) 6) 7) 8) 1) Arms only warm-up 2) Pairs rowing with intervals of all 4, change every 10 3) 5 mins roll-ups 4) Icing the cake 5) 5 mins Juggling 6) All-4 rowing, square blades 5 on-5 off 7) Last 5 mins normal paddling 8) Static stretch on land Warm-up Moving exercise Static exercise Moving exercise Short moving exercise Challenging exercise Stretch of rowing Cool-down

Outing Plans Fitness Training Example Formula: Example Outing Plan: 1) 2) 3) 4) 5) 1) Legs only progression 2) 4 x length of race course – 1 st 60% 2 nd 70% 3 rd 80% 4 th 90% Long warm-up 40 min endurance exercise Strength exercise Short stretch of rowing Cool-down [OR] Rate pyramids: 22, 20, 22, 24 -5 min rest- 24, 22, 24, 26 -rest 26, 24, 26, 28. 2 mins at each rate 3) Power strokes: x 10 Stroke pair, x 10 Bow pair, x 10 All 4 - max pressure, rate 22 4) Normal paddle last 5 mins 5) Static stretch on land

General Coaching Tips � Always start with questions � Involve the crew with decisions � Explain drills thoroughly � Check understanding � Communicate with and involve the cox � Focus on one problem at a time � Use positive language to explain things (e. g. ‘Lower your blade to the catch’, rather than ‘don’t sky your blade’ � Explain things in more than one way � Be clear and unambiguous � Set achievable goals for every outing � Congratulate progress � Agree on the aim of the outing (e. g. Technical/Fitness) � Always BE POSITIVE

Overview �Identify the main problems in the following crews. . . �What issues would you focus on? �Which exercises would you use to tackle them?

Q&A ANY QUESTIONS?