British Rowing Technique 5 th March 2006 at London Rowing Club With Robin Williams HPC Women & Lightweights Organised in conjunction with the Thames Region 1
Technique What to do How to do it Concepts Understanding Communication Model technique, not average Technique 1 Posture positions & angles Grip Recovery sequences Entry Catch Drive sequences Extraction Blade control Sculling Sweep 2
Technique 2 Concepts : Lever the boat past the oar(s) Push the boat Back connects legs to oar Use body weight (suspend) Combine power with relaxation Long strokes Work with the hull Take time Posture & recovery sequences 3
Pelvis rocking over from backstop Rock over from the Hips 4
Good organisation of body movement Weight transferred early onto the feet Rock over to a comfortable and strong posture. Lower back set at catch 5
Good organisation of body movement Hands body and slide All body swing by half way up the slide Shins vertical, no gap between thighs and body 6
Back set at catch Body in pre stretched position Put blade in where you reach/slide The catch happens after the entry 7
Release weight of handles to enter blades Shoulders relaxed No pressure on boat Entry is last part of Recovery Key points, Recovery Good posture in trunk Relaxed shoulders Clear sequence, hands body slide Boat slides under you, not you to it Seat position tells you where entry is Entry is end of recovery Entry comes from relaxed hands No pressure on stretcher Boat still running 8
Seville LM2x training Entry is last part of recovery Catch happens after entry 9
Change direction from the seat not handle. Legs & lower trunk engage blades Hang/Suspend the weight from the handle 10
Hanging the weight on the blade. Connection low down in the body Body working powerfully against legs 11
Mid drive, Left hand nearest the stern legs accelerate through the stroke 12
The back opens when the handle is in front of the knees or about 1/3 rd of the way through the stroke As you approach the finish the blade is in base of fingers with very slightly arched wrist 13
The legs upper body shoulders and arms contribute to the power Long efficient strokes move the boat 14
Long efficient strokes move the boat Key Points, Drive Long but strong catch position Long but strong finish position Stretcher pressure engages kinetic chain from feet to fingers fingers Push first then open powerfully Seat, handle, stern all connected Back connects legs to oar Maintain suspension throughout 15
Key Points, Posture Pelvis rocking over from backstop Rock over to a comfortable and strong posture lower back set at catch Shins vertical no gap between thighs and body Link together kinetic chain Place and push Blades help posture get the right size hand grips blade in base of fingers with thumbs on the end of the blade 16
Romanian Women s Pair World Champs grip for rowing approx than 2 hand widths apart get the right size hand grips Key points,grip spend some time looking at this blade in base of fingers with very slightly arched wrist grip for rowing approx 2 hand widths apart get the right size hand grips 17
Brush T-T shirt with the thumbs Blade square as long as possible Release the pressure on the blade just before the circle around the finish Hands down and away 18
Finish/ Extraction Brush T- shirt with the thumbs Blade square as long as possible Release the pressure on the blade just before the circle around the finish Hands down and away Rhythm and ratio An increase in the rate should be reflected in an increase in boat speed As the boat accelerates the athlete will move at a quicker speed due to the run of the boat 19
Rhythm and ratio The boat is moving under the athlete not the athlete up the boat Even at 36 the athlete should feel they have time and control into the catch, emphasising the last quarter It is crucial at higher rates that the finish is held in or the rhythm will be compromised Sculling Crossover left hand in front of right and slightly above the right. Keep this relationship both during the power and recovery phases 20
Sweep Reach to rigger from finish Weight across on inside leg Entry from outside hand Avoid twisting in/away Work against direction of swivel Time and Timing Must have acceleration in drive Must have time in recovery Time effort in drive Allow time off finish for run Allow time on the blade at entry Allow time to release blade at finish Time is relative 21
22