1. British Rowing Technique 5th March 2006 at London Rowing ClubWith Robin Williams HPC Women & LightweightsOrganised in conjunction with the Thames Region1

2. Technique What to do How to do it Concepts Understanding Communication Model technique, not average Technique 1 Posture positions & angles Grip Recovery sequences Entry Catch Drive sequences Extraction Blade control Sculling Sweep 2 3. Technique 2 Concepts : Lever the boat past the oar(s) Push the boat Back connects legs to oar Use body weight (suspend) Combine power with relaxation Long strokes Work with the hull Take timePosture & recovery sequences 3 4. Pelvis rocking over from backstop Rock over from the Hips4 5. Good organisation of body movementWeight transferred early onto thefeetRock over to a comfortableand strong posture.Lower back set at catch 5 6. Good organisation of body movement Hands body and slide All body swing by half way up the slide Shins vertical, no gap between thighs and body6 7. Back set at catch Body in pre stretched positionPut blade in where you reach/slideThe catch happens after the entry7 8. Release weight of handles to enter bladesShoulders relaxedNo pressure on boatEntry is last part of Recovery Key points, Recovery Good posture in trunk Relaxed shoulders Clear sequence, hands body slide Boat slides under you, not you to it Seat position tells you where entry is Entry is end of recovery Entry comes from relaxed hands No pressure on stretcher Boat still running8 9. Seville LM2x trainingEntry is last part of recoveryCatch happens after entry 9 10. Change direction from the seat nothandle.Legs & lower trunk engage bladesHang/Suspend the weight from the handle10 11. Hanging the weighton the blade.Connection low downin the bodyBody workingpowerfully againstlegs11 12. Mid drive, Left handnearest the stern legs accelerate through the stroke12 13. The back opens whenthe handle is in frontof the knees or about1/3rd of the waythrough the stroke As you approach the finish the blade is in base of fingers with very slightly arched wrist13 14. The legs upper body shoulders and arms contribute to the powerLong efficient strokes move the boat 14 15. Long efficient strokes move the boat Key Points, Drive Long but strong catch position Long but strong finish position Stretcher pressure engages kinetic chain from feet to fingers fingers Push first then open powerfully Seat, handle, stern all connected Back connects legs to oar Maintain suspension throughout15 16. Key Points, Posture Pelvis rocking over from backstop Rock over to a comfortable and strongposture lower back set at catch Shins vertical no gap between thighs andbody Link together kinetic chain Place and push Blades help postureblade in base of fingerswith thumbs on the endget the right of the bladesize handgrips 16 17. Romanian Womens Pair World Champsgrip for rowing approxthan 2 hand widthsapartget the right sizehand grips Key points,Grip spend some time looking at this blade in base of fingers with very slightly arched wrist grip for rowing approx 2 hand widths apart get the right size hand grips 17 18. Brush T- shirt withthe thumbsBlade square as longas possibleRelease thepressure on theblade just beforethe circle aroundthe finishHands down andaway 18 19. Finish/ Extraction Brush T- shirt with the thumbs Blade square as long as possible Release the pressure on the blade justbefore the circle around the finish Hands down and away Rhythm and ratio An increase in the rate should bereflected in an increase in boatspeed As the boat accelerates the athletewill move at a quicker speed due tothe run of the boat 19 20. Rhythm and ratioThe boat is moving under the athlete notthe athlete up the boatEven at 36 the athlete should feel they havetime and control into the catch, emphasisingthe last quarterIt is crucial at higher rates that the finish isheld in or the rhythm will be compromised ScullingCrossover left hand in front ofright and slightly above theright. Keep this relationshipboth during the power andrecovery phases 20 21. SweepReach to rigger from finishWeight across on inside legEntry from outside handAvoid twisting in/awayWork against direction of swivel Time and Timing Must have acceleration in drive Must have time in recovery Time effort in drive Allow time off finish for run Allow time on the blade at entry Allow time to release blade at finish Time is relative21 22. 22