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 •

MODEL: How you want your crew to row 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? 
 ACHIEVE: What is required to make this improvement? Strength? Flexibility? Technical skills? Crew cohesion? PRACTISE: How to learn and practise this improvement. Exercises, games, cross training. Oarstruck Duncan Holland

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 outside 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 on 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 What to look for: Duncan Holland • Boat starting to surge • Blade(s) well covered • Handle(s) below shoulders • Athlete(s) tall, in middle of boat • All legs together • Back angle opening with shape constant • Leg drive accelerating • Arms, shoulders relaxed

Oarstruck How to achieve this: Duncan Holland • 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 rowi ng

Oarstruck Duncan Holland What to look for: • 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

Oarstruck Duncan Holland How to achieve this: • Strong legs, core, back • Learn proper sequencing • Keep pushing against the stretcher • Keep pushing knees down • Look to keep handle(s) accelerating

Oarstruck Duncan Holland How to practise this: • 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

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 1 st 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 1 st 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 over

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)