Rowing Technique Oarstruck Duncan Holland About this presentation - - PowerPoint PPT Presentation

Rowing Technique

Oarstruck Duncan Holland

About this presentation

• My model for good rowing
• How to row well
• How to coach good rowing

• Oarstruck
• Duncan Holland

• Oarstruck
• Duncan Holland

• Oarstruck
• Duncan Holland

• Oarstruck
• Duncan Holland

• Oarstruck
• Duncan Holland

• Oarstruck
• Duncan Holland

• Oarstruck
• Duncan Holland

• Oarstruck
• Duncan Holland

• Oarstruck
• Duncan Holland

PRACTISE: How to learn and practise this improvement.

Exercises, games, cross training.

ACHIEVE: What is required to make this improvement?

Strength? Flexibility? Technical skills? Crew cohesion?

LOOK: How is the boat moving? Is it fast?
 How are the oars / sculls moving?
 How is your crew rowing?
 What is the most important improvement to make?


MODEL: How you want your crew to row

Oarstruck Duncan Holland

What to look for

• Boat running through catch,

stern stays up

• Blade(s) close to water at

catch

• Blade(s) timed at catch with

full extension

• Handle height with blade(s)

buried (below shoulders)

• Shape of the back(s)
• Back shape / position

constant through catch

• Knee movement from catch

– first and together

Oarstruck Duncan Holland

How to achieve this:

• Set the feet correctly
• Be strong and stable in

the core, pelvis neutral

• Sit tall
• Sweep – rotate shoulders

to parallel handle

• Scull - open arms wide
• Grip well
• Sweep - place with
• utside arm
• Scull - place with arms

Oarstruck Duncan Holland

How to practise this:

• Have a good core

programme

• Have a good flexibility

programme

• Front stop taps
• Front stop push
• Legs only rowing
• Backing down drill
• Stand ups
• Aussie slap

Oarstruck Duncan Holland

What to look for:

• Boat starting to accelerate,

stern beginning to move on

• Blade(s) entered at full

reach

• Blade(s) buried
• Arms staying extended and

relaxed, shoulders relaxed

• Back shape staying

constant

• Hanging off the handle(s)
• Shoulders / upper back

relaxed

Oarstruck Duncan Holland

How to achieve this:

• Time the catch correctly
• Learn the drive sequence
• n land first, erg, squats,

jumps

• Push on the foot

stretcher

• Hang off the handle
• Shoulders / upper back

relaxed

• Hold core firm

Oarstruck Duncan Holland

How to practise this:

• Build the stroke from the

catch

• Well executed squats /

jumps / lifts

• Catch and release drill

Oarstruck Duncan Holland

What to look for:

• Boat starting to surge
• Blade(s) well covered
• Handle(s) below shoulders
• Athlete(s) tall, in middle
• f boat
• All legs together
• Back angle opening with

shape constant

• Leg drive accelerating
• Arms, shoulders relaxed

Oarstruck Duncan Holland

How to achieve this:

• Have strong legs and core
• Feel a rhythm in the leg

drive

• Drive as if you were

jumping

• Accelerate as you move

down the slide

Oarstruck Duncan Holland

How to practise this:

• Short strokes
• Build from the catch
• Back only rowing
• 0% to 100% drive
• Straight arm rowing

Oarstruck Duncan Holland

• Boat running well, stern up
• Blades still well buried
• Bodies tall, shoulders down
• Shoulders starting to open
• Back past vertical
• Knees down together
• Handle(s) accelerating

What to look for:

Oarstruck Duncan Holland

• Strong legs, core, back
• Learn proper sequencing
• Keep pushing against the

stretcher

• Keep pushing knees down
• Look to keep handle(s)

accelerating

How to achieve this:

Oarstruck Duncan Holland

• Build the stroke from the

catch

• Short finish rowing
• Learn and practise proper

sequences in jumping, lifting

• Build pressure through the

stroke

• Look to keep handle(s)

accelerating

How to practise this:

Oarstruck Duncan Holland

What to look for:

• Boat running fast
• Blades still locked and buried
• Knees pushed down
• Pelvis in neutral, bodies tall
• Elbows drawn past the body
• Elbows, wrists 1st knuckles in

a horizontal line

• Handle(s) at height of first rib

Oarstruck Duncan Holland

How to achieve this:

• Boat rigged to suit weight of

crew and height of athlete

• Feet still pressing on

stretcher

• Knees pushed down
• Pelvis in neutral, sit tall
• Elbows drawn past the body
• Elbows, wrists 1st knuckles in

a horizontal line

Oarstruck Duncan Holland

How to practise this:

• Arms only rowing
• Arms and body only rowing
• ¼ slide rowing
• Square blade rowing
• Feet out rowing

Oarstruck Duncan Holland

What to look for:

• Boat still running
• Blades out of the water

together and square

• Wrists stay flat
• Body stays strong, pelvis in

neutral

Oarstruck Duncan Holland

How to achieve this:

• Arms tap down
• Wrist stay flat initially
• Fingers roll to feather

blade(s)

• Outside sweep wrist stays

flat, grip stays constant

• Body stays strong, pelvis in

neutral

Oarstruck Duncan Holland

How to practise this:

• Tap downs
• Tap down and feather, extend

arms.

• Arms only rowing
• Wide grip rowing (Sweep)
• Outside arm only rowing

(Sweep)

• Arms and body only rowing
• Square blade rowing

Oarstruck Duncan Holland

What to look for:

• Boat running fast, bow

beginning to rise

• Blades feathered and clear of

water

• Bodies stay still
• Arms extended
• Constant handle speed
• Knees nearly straight

Oarstruck Duncan Holland

How to achieve this:

• Fingers (inside) roll to feather

blade(s)

• Outside sweep wrist stays flat,

grip stays constant

• Body stays strong, pelvis in

neutral

• Arms extend to nearly straight
• Carry handle(s) around finish at

same speed as end of drive

• Knees are soft

Oarstruck Duncan Holland

How to practise this:

• Pause body at finish, arms

extended

• Double finish, (cutting the

cake)

• Arms only rowing

Oarstruck Duncan Holland

What to look for:

• Boat running on
• Shafts all parallel
• Arms extended
• Pelvis in neutral, back rocked

forward

• Handles slowing
• Athlete(s) moving slowly and

together off finish position

Oarstruck Duncan Holland

How to achieve this:

• Rock over from hips with

pelvis neutral after arms and shoulders extend, this requires good core strength and flexibility!

• Shift weight from seat to feet
• Sit properly forward on seat
• Slow handle down to control

speed forward

Oarstruck Duncan Holland

How to practise this:

• Arms and body rowing. Check

sequence!

• Pause at rocked over position
• Erg on a hill
• Bananas
• Double finish including rock
• ver

Oarstruck Duncan Holland

What to look for:

• Boat running consistently fast
• Blades beginning to square
• Blades constant height off the

water

• Athletes looking up
• Sweep, trunks rotating to

follow handle, shoulders loose

Oarstruck Duncan Holland

How to achieve this:

• Put weight on feet
• Feel that the handle(s) are

pulling you forward

• Let the boat push your feet to

you

• Look up and forward
• Sweep, start to rotate trunk

to follow handle

• Square by rolling wrist(s) up

Oarstruck Duncan Holland

How to practise this:

• Pause rowing at ½ slide
• Slow rowing (rate < 12)
• Wide grip (Sweep)

Oarstruck Duncan Holland