BASIC ROWING TECHNIQUE

The Performance Triangle

Physical

Technical Mental
 BASIC ROWING TECHNIQUE
We must always remember the following
pedagogical principles:

 From simple to complex

 From easy to challenging
 From familiar to unfamiliar
 From general to specific
BASIC ROWING TECHNIQUE

THERE IS NO SUCH A THING AS

THE ROWING TECHNIQUE

BASIC ROWING TECHNIQUE

 As for all sporting techniques it is important to

only consider functional values
There is no need that the technical pattern of
rowing be “beautiful”
 The rower must a> produce the highest
physiological performance and b> transform
this performance into the best propulsion
possible
Basic Rowing Technique
GENERAL AIMS
1.To perfect the most efficient technique based
on facts, not speculation
2.Stable performance in varied conditions ie
wind, boats
3.Maintain correct technique in progressively
more intense competitions
4.No loss of form under pressure and
exhaustion
Basic Rowing Technique
SKILL ANALYSIS
A coach is a judge of skill and needs to:
 break down COMPLEX SKILLS into SIMPLE
parts
 separate GOOD parts from BAD
 FOCUS on important parts - not get distracted
 find a WAY TO CORRECT technical errors
 put the whole technique back together
Basic Rowing Technique
IMPORTANT COMPONENTS

 correct grip
 bladework – blade depth and hand curves
 stroke analysis
 body work - efficient work
 rhythm - maximising the boat speed
Basic Rowing Technique
TASK ANALYSIS

COMPETITIVE ROWING

BALANCE ROWING TIMING &

STROKE SPEED

CATCH DRIVE FINISH RECOVERY

 Basic Rowing Technique
Keep it simple!
 Need for unified approach
 to teach a biomechanically efficient method
 to facilitate composite national crews
 Overall concept is simple
 Row longer
 Row harder
 Slow the boat down less
Basic Rowing Technique
STROKE ANALYSIS
 Catch  Release
 Early drive  Hands away
 Mid drive  Early recovery
 Mid late drive  Mid recovery
 Late drive  Late recovery
 Finish  Full reach
1. The Catch
 Catch is the last part of the
recovery
 Shins are almost vertical to
vertical
 Arms are straight and relaxed
 Top of knees should be at
level of armpits
 Good reach without undue
tension - relaxed in the
shoulders
 Weight is at the front of the
seat
 Emphasis on hands initiating
blade entry - not body lift
 Eyes and head up
2. Early Drive

 Arms are straight

 Flat wrists with the correct
relaxed grip
 Blades fully buried but not
too deep
 Lower back is locked
against initial drive of legs
 Stay relaxed in the
shoulders - not up around
ears
 Shoulders forward of hips
 Feeling of hang
3. Mid Drive
 Arms are straight
 Shoulders relaxed and
extended
 Body starts to lever back
from the hips
 Horizontal drive - straight
line with handle, head &
shoulders
 Legs with increased
acceleration during the drive
until perpendicular position
or just behind it
 Shoulders over the hips
 Weight transferred to the
middle of the seat
4. Late Drive
 Legs are finished and locked
 Body is still levering back
 Arms begin to draw the
handle in to the body
 Blades kept buried
 Forearms are parallel to the
water
 Head is up and shoulders are
past the hips
 Weight is transferred to the
back of the seat
5. Finish & Release
 Legs (knees) are locked
down
 Strong posture with the
lower back is maintained
 Shoulder blades retracted
 Elbows drawn back with
flat wrists and forearms
 Blade rolled onto the
feather
 Backturn is smooth and
continuous - in, down,
turn & away
 blades are extracted
square out of the water
 lateral pressure
6. Early Recovery
 Smooth and continues
hands away
 Setting up hand height
straight off the release
 Legs are held down
whilst the weight
changes from the back to
the centre of the seat
 Arms are almost straight
and hands have past the
knees before the body
starts pivoting from the
hips
 Upper body is up and
relaxed
7. Mid Recovery

 Body swings forward of the

hips, changing the weight
from the centre to the front of
the seat
 Forward body angle by ½ to
¾ slide
 Arms are straight but relaxed
 Moving sternwards ahead of
seat
 Relaxed grip
8. Late Recovery
 Body is set in catch position
 Emphasis on controlled roll
towards the front chocks &
elimination of unnecessary
movements
 Head & shoulders remain
level throughout recovery
 Blade starts to square up
(roll) after hands have passed
the feet
 Whilst blade is squared
hands begin moving handle
up through semicircle
 Hands and shoulders remain
relaxed
Back to……. Full Reach/Catch
 Basic Rowing Technique
ADVANTAGES of SCULLING
 Symmetrical movement
 Balance easier to learn and maintain
 No influence from other rowers

Correct OVERLAP is left above and a stern of the

right with handles close to same height on both the
drive and recovery
GRIP - SCULLING
 Thumbs over end
 2nd knuckle
leading tangent
during drive
 Flat wrists
 Feather oar with
fingers not wrist
 Relaxed hold
 GRIP - SWEEP
 Hands comfortably
apart (1-2 fists)
 Outside hand as
hook
 Inside hand
feathers with
fingers
 Flat wrists
 Relaxed hold
Basic Rowing Technique
BLADEWORK
 CATCH PLACEMENT - a good beginning is
rounded as it “hooks” the water
 common FAULTS - digging deep in the middle
of the stroke and deep catch/washy finish
 HAND CURVE - move continuously around
both catch and finish turns
 when to SQUARE THE BLADE? - start to
unweight the handle after the feet
Basic Rowing Technique
BASIC POINTS

 Push the boat

- do not shovel water
 No need to be violent at the catch
- timing vs strength
 Float up the slide
- relaxed but precisely controlled
Basic Rowing Technique
RHYTHM
 Take time to get the timing right
 Stroke rate depends on crew technique
 At any stroke rate the correct ratio between
drive and recovery must be maintained
 Acceleration cannot be achieved without timing
and relaxation throughout the drive
 Races are won between the strokes
Basic Rowing Technique
TIPS for COACHES
 Rowing is the art of using ones bodyweight to
move the boat
 Movements must be performed as easily and
naturally as possible
 Few rowers develop their power in exactly the
same way
 Work on one change at a time
Basic Rowing Technique
Common Faults & Correction
 Teaching a beginner correct technique will avoid lengthy fault
correction later
 It is much easier for a fault to become habit than it is to correct a
habitual fault
 When a fault is detected check that it is not a rigging or set up
problem
 Treat the cause of the problem and not the symptoms
 Break down the movement (sequence) and teach the basics in
little steps
 Keep it simple – don’t overload
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Basic Rowing Technique
Common Faults & Correction
 Not enough body angle at the catch
Cause: Rocking over from the back, knees up too early
Drills: > Hands away – rocking over – knees down
> Rowing on back chocks with rocking over (exaggeration)
> Gradually extending slide length

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Basic Rowing Technique
Common Faults & Correction
 Breaking the arms at the catch
Cause: Balance, tensed arms – tide grip, legs too slow
Drills: > Balance drills
> Changing grip, relax arms & shoulders
> Front end pushed with straight arms
> Gradually extending backwards

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Basic Rowing Technique
Common Faults & Correction
 Skying the blades
Cause: Tensed shoulders & arm, late body swing forward
Drills: > Balance drills
> changing grip, relax arms & shoulders
> hands away – rocking over – extending slide length
> blades on the water second half

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Basic Rowing Technique
Common Faults & Correction
 Body swing too early
Cause: Late body preparation, slow legs after catch
Drills: > Hands away – rocking over – early preparation
> Extending slide length
> Front end pushes with straight arms
> Extending backwards

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Basic Rowing Technique
Common Faults & Correction
 Early arm draw in mid-drive
Cause: Tensed shoulders, slow legs, break in body swing
Drills: > Shoulder relaxation
> front end pushed
> legs and body only with straight arms (exaggeration)

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 Basic Rowing Technique
Common Faults & Correction
 Early release
Cause: Inflexible shoulders, no open up after cross over,
hands drawing down second half
Drills: > Shoulder relaxation and flexibility
> rowing arms only on back chocks

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Basic Rowing Technique
Common Faults & Correction
 Not enough body swing
Cause: Weak lower back, early arm draw
Drills: > Rowing arms only body back
> Slowly moving forward

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Basic Rowing Technique
Common Faults & Correction
 Too much body swing
Cause: Slow legs and/or arm
Drills: > feet out rowing
> front end pushes – slowly extending forward

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Basic Rowing Technique
Common Faults & Correction
 Body moves into the finish
Cause: Early body swing, head moves towards stern
Drills: > feet out rowing
> rowing at back chocks – fixed body
> front end pushes

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