Basic Technique Nov 11, 2013 14:06:41 GMT
Post by Admin on Nov 11, 2013 14:06:41 GMT
These notes describe the rudiments of fixed-seat rowing style.
FIXED SEAT ROWING TECHNIQUE - THE STROKE CYCLE
Although the rowing stroke is a continuous fluid motion it is helpful to split it into three distinct phases for coaching purposes.
Lower your oar blade quickly into the water
Accelerate it through to the finish of the stroke by pushing with the legs and drawing back with the shoulders and arms so that the oar handle comes right into your chest.
Lift the oar blade quickly from the water by pushing down with the wrists.
Finally push the oar handle away right over the knees, keeping the back steady and maintaining foot pressure on the stretcher.
Rock your body fully over from the hips to reach out ready for the next stroke.
Make sure that you move slowly forward to let the boat run and get your recovery!
KEY POINTS FOR COACHING
Rhythm. It is really important for you to row in an efficient rhythm which allows time for you to recover between strokes. Each of the three phases, drive, extraction and recovery, should take about the same time so the rhythm is like a waltz with three beats to the bar. Also rowing at light pressure should be done at a much lower rating that firm pressure, because everything is done in slow motion.
Length. Long strokes are more efficient effectively than short strokes for moving the boat so everybody needs to work on their flexibility and progressively work on increasing their length at both ends of the stroke.
Timing. Crew members should synchronise their body motions with Stroke and also keep their oars parallel at all times. Every stroke to be uniform and identical.
Discipline in the Boat. Remember that the coxswain is in charge. Always listen carefully to and obey his orders.