british rowing technique

8/12/2019 British Rowing Technique

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British Rowing Technique

5th March 2006 at London Rowing

ClubWith Robin Williams

HPC Women & Lightweights

Organised in conjunction with the Thames Region


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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


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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 time

Posture & recovery sequences


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Pelvis rocking over from backstop

Rock over from the Hips


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Good organisation of body movementGood organisation of body movement

Weight transferred early onto theWeight transferred early onto the

feetfeet

Rock over to a comfortableRock over to a comfortableand strong posture.and strong posture.

Lower back set at catchLower back set at catch


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Good organisation of body movementGood organisation of body movement

Hands body and slideHands body and slide

All body swing by half waAll body swing by half wa

up the slideup the slide

Shins vertical, no gap between thighs and bodyShins vertical, no gap between thighs and body


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Back set at catchBack set at catch

Body in pre stretched positionBody in pre stretched position

Put blade in where you reach/slidePut blade in where you reach/slide

The catch happensThe catch happens afterafter the entrythe entry


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Release weight of handles to enter bladesRelease weight of handles to enter blades

Shoulders relaxedShoulders relaxed

No pressure on boatNo pressure on boat

Entry is last part of RecoveryEntry is last part of 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 running

Key points, Recovery


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Seville LM2x training

Entry is last part of recoveryEntry is last part of recovery

Catch happens after entryCatch happens after entry


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Change direction from the seat not

handle.

Legs & lower trunk engage bladesLegs & lower trunk engage blades

Hang/Suspend the weight from the handleHang/Suspend the weight from the handle


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Hanging the weighton the blade.Connection low downin the body

Body workingBody working

powerfully againstpowerfully against

legslegs


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Mid drive, Left handMid drive, Left hand

nearest the sternnearest the stern

legs acceleratelegs accelerate

through the strokethrough the stroke


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The back opens whenThe back opens when

the handle is in frontthe handle is in front

of the knees or aboutof the knees or about

1/31/3rdrd of the wayof the way

through the strokethrough the stroke

As you approach theAs you approach the

finish the blade is infinish the blade is in

base of fingers withbase of fingers with

very slightlyvery slightlyarched wristarched wrist


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The legs upperThe legs upperbody shouldersbody shouldersand armsand armscontribute to thecontribute to thepowerpower

Long efficient strokes move the boat


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Long efficient strokes move the boat

Long but strong catch position

Long but strong finish position

Stretcher pressure engages kinetic chain fromfeet to fingers fingers

Push first then open powerfully

Seat, handle, stern all connected

Back connects legs to oar

Maintain suspension throughout

Key Points, Drive


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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 togetherkinetic chain

Place and push

Blades help posture

blade in base of fingersblade in base of fingers

with thumbs on the endwith thumbs on the end

of the bladeof the bladeget the rightget the rightsize handsize hand

gripsgrips


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Romanian Womens PairWorld Champs

grip for rowing approxgrip for rowing approxthan 2 hand widthsthan 2 hand widthsapartapart

get the right sizeget the right size

hand gripshand 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


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Brush TBrush T-- shirt withshirt withthe thumbsthe thumbsBlade square as longBlade square as longas possibleas possible

Release theRelease thepressure on thepressure on theblade just beforeblade just beforethe circle aroundthe circle aroundthe finishthe finish

Hands down andHands down andawayaway


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Finish/ Extraction

Brush T- shirt with the thumbs

Blade square as long as possible

Release the pressure on the blade just

before the circle around the finish

Hands down and away

Rhythm and ratio

An increase in the rate should bereflected in an increase in boat

speed As the boat accelerates the athlete

will move at a quicker speed due tothe run of the boat


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Rhythm and ratioRhythm and ratio

The boat is moving under the athlete notthe athlete up the boat

Even at 36 the athlete should feel they havetime and control into the catch, emphasisingthe last quarter

It is crucial at higher rates that the finish isheld in or the rhythm will be compromised

Sculling

Crossover left hand in front of

right and slightly above theright. Keep this relationshipboth during the power andrecovery phases


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Sweep

Reach to rigger from finish

Weight across on inside leg

Entry from outside hand

Avoid twisting in/away

Work 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 relative


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british rowing technique

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