rowing technique - rowperfect uk · 2017. 10. 29. · practise: how to learn and practise this...
TRANSCRIPT
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
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 Duncan Holland
What to look for:
• 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 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
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)
Oarstruck Duncan Holland