ROWING TECHNIQUEROWING TECHNIQUESYMPOSIUMSYMPOSIUM

Hazewinkel Hazewinkel 1212thth June 2009 June 2009

ROWING TECHNIQUEROWING TECHNIQUEWhy do we need a uniform rowing technique?Why do we need a uniform rowing technique? Different athletes may need a specific technique to Different athletes may need a specific technique to

achieve their best possible rowing performanceachieve their best possible rowing performance Unless each athlete we train is going to be a Single Unless each athlete we train is going to be a Single

Sculler there is a need for similar technique in order Sculler there is a need for similar technique in order to form fast crew boats to form fast crew boats

Unless we keep to ourselves we need relatively Unless we keep to ourselves we need relatively uniform ideas about the rowing basicsuniform ideas about the rowing basics

There are mechanical principles that apply to rowing There are mechanical principles that apply to rowing techniquetechnique

We need to look at best practice We need to look at best practice We need to compare our ideas with what the best in We need to compare our ideas with what the best in

the World are doingthe World are doing

ROWING TECHNIQUEROWING TECHNIQUE

The Performance TriangleThe Performance TrianglePhysicalPhysical

MentalMental TechnicalTechnical

ROWING TECHNIQUEROWING TECHNIQUE

TEACHING ROWINGTEACHING ROWING

We must always remember the following We must always remember the following pedagogical principles:pedagogical principles:

From simple to complexFrom simple to complex From easy to challengingFrom easy to challenging From familiar to unfamiliarFrom familiar to unfamiliar From general to specific From general to specific

ROWING TECHNIQUEROWING TECHNIQUE

As for all sporting techniques it is important to As for all sporting techniques it is important to only consider functional valuesonly consider functional values

There is no need that the technical pattern of There is no need that the technical pattern of rowing be “beautiful”rowing be “beautiful”

The rower must:The rower must:a> produce the highest physiological performance and a> produce the highest physiological performance and b> transform this performance into the best propulsion b> transform this performance into the best propulsion

possiblepossible

ROWING TECHNIQUEROWING TECHNIQUEGeneral AimsGeneral Aims

1.To perfect the 1.To perfect the most efficient technique most efficient technique based based on facts, not speculationon facts, not speculation

2.To produce 2.To produce stable performance stable performance in varied in varied conditions (wind, waves, varied boats etc)conditions (wind, waves, varied boats etc)

3.To maintain correct technique in 3.To maintain correct technique in progressivelyprogressively more intense competitionsmore intense competitions

4.To allow 4.To allow no loss of form under pressure and no loss of form under pressure and exhaustion exhaustion

ROWING TECHNIQUEROWING TECHNIQUESkill Analysis Skill Analysis

A coach is a judge of skill and needs to:A coach is a judge of skill and needs to: break down break down COMPLEX SKILLSCOMPLEX SKILLS into into SIMPLE SIMPLE

PARTSPARTS separateseparate GOOD GOOD parts from parts from BADBAD FOCUSFOCUS on important parts - not get distracted on important parts - not get distracted find a find a WAY TO CORRECT WAY TO CORRECT technical errorstechnical errors put the whole technique back together put the whole technique back together

All attributes (mental, physical, technical) All attributes (mental, physical, technical) needed to ‘go fast’needed to ‘go fast’

Correctly rigged boat is necessaryCorrectly rigged boat is necessary

ROWING TECHNIQUE ROWING TECHNIQUE Important Components Important Components

Correct Grip – handle the handle Correct Grip – handle the handle Blade Work – blade depth and hand curves, Blade Work – blade depth and hand curves,

feather and square up, lengths feather and square up, lengths Sequence – use of main muscle groupsSequence – use of main muscle groups Rhythm & Ratio - maximising the boat speedRhythm & Ratio - maximising the boat speed Balance & Centre of Gravity Balance & Centre of Gravity

GRIP - SCULLINGGRIP - SCULLING

thumbs over endthumbs over end 2nd knuckle leading 2nd knuckle leading

tangent during drivetangent during drive flat wristsflat wrists feather oar with feather oar with

fingers not wristfingers not wrist relaxed holdrelaxed hold

GRIP - SWEEPGRIP - SWEEP

hands comfortably hands comfortably apart (1-2 fists)apart (1-2 fists)

outside hand as hookoutside hand as hook inside hand feathers inside hand feathers

with fingerswith fingers flat wrists flat wrists relaxed holdrelaxed hold

ROWING TECHNIQUEROWING TECHNIQUEBasic PointsBasic Points

push the boatpush the boat

- do not shovel water- do not shovel water no need to be violent at the catch no need to be violent at the catch

- accuracy vs speed vs power - accuracy vs speed vs power float up the slidefloat up the slide

- relaxed but precisely controlled- relaxed but precisely controlled

Movements must be Movements must be performed as easily performed as easily and naturally as and naturally as possible.possible.

Accuracy v Speed v PowerAccuracy v Speed v Power

ROWING TECHNIQUEROWING TECHNIQUEBladeworkBladework

CATCH PLACEMENT - a good beginning is rounded CATCH PLACEMENT - a good beginning is rounded as it “hooks” the wateras it “hooks” the water

common FAULTS - common FAULTS - digging deep digging deep in the middle of the in the middle of the stroke and stroke and deep catch/washy finishdeep catch/washy finish

HAND CURVE - move continuously around both HAND CURVE - move continuously around both catch and finish turnscatch and finish turns

when to SQUARE THE BLADE? - start to when to SQUARE THE BLADE? - start to unweight unweight the handle the handle after the feetafter the feet

Blade entry Blade entry starts on the starts on the way forwardway forward

Handle curve at the catch - Handle curve at the catch -

semicircular semicircular not triangularnot triangular

ROWING TECHNIQUEROWING TECHNIQUERhythmRhythm

take take timetime to get the timing right to get the timing right stroke rate stroke rate depends on crew techniquedepends on crew technique at any stroke rate the at any stroke rate the correct ratio correct ratio between between

drive and recovery must be maintaineddrive and recovery must be maintained acceleration acceleration cannot be achieved without timing cannot be achieved without timing

and relaxation throughout the driveand relaxation throughout the drive races are won between the strokes races are won between the strokes

Entry speed must Entry speed must depend on hand speed depend on hand speed ……...not seat speed……...not seat speed

Steady control on the Steady control on the recovery is crucial for recovery is crucial for minimum decrease of minimum decrease of boat speedboat speed

ROWING TECHNIQUEROWING TECHNIQUESequenceSequence

Rowing is a cyclic sport (like running, swimming, Rowing is a cyclic sport (like running, swimming, cycling) cycling)

Repetitive cycles need to be performed as a mirror Repetitive cycles need to be performed as a mirror image one another otherimage one another other

Main muscle groups work in the sequence of Main muscle groups work in the sequence of LEGS – BODY – ARMSLEGS – BODY – ARMS

Reverse order through the recoveryReverse order through the recovery

Smooth sequence of Legs - Body - ArmsSmooth sequence of Legs - Body - Arms

PAUSEPAUSE

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ROWING TECHNIQUEROWING TECHNIQUEStroke Analysis Stroke Analysis

CatchCatch Early driveEarly drive Mid driveMid drive Mid late driveMid late drive Late driveLate drive FinishFinish

ReleaseRelease Hands awayHands away Early recoveryEarly recovery Mid recoveryMid recovery Late recoveryLate recovery Full reachFull reach

1. The Catch1. The Catch Catch is the last part of the Catch is the last part of the

recoveryrecovery Shins are almost vertical to Shins are almost vertical to

verticalvertical Arms are straight and relaxedArms are straight and relaxed Top of knees should be at level Top of knees should be at level

of armpitsof armpits Good reach without undue Good reach without undue

tension - relaxed in the shoulderstension - relaxed in the shoulders Weight is at the front of the seatWeight is at the front of the seat Emphasis on hands initiating Emphasis on hands initiating

blade entry - not body liftblade entry - not body lift Eyes and head upEyes and head up

2. Early Drive2. Early Drive

Arms are straight Arms are straight Flat wrists with the correct Flat wrists with the correct

relaxed griprelaxed grip Blades fully buried but not Blades fully buried but not

too deeptoo deep Lower back is locked against Lower back is locked against

initial drive of legsinitial drive of legs Shoulders are down and Shoulders are down and

relaxed - not up around earsrelaxed - not up around ears Shoulders forward of hipsShoulders forward of hips Feeling of hangFeeling of hang

3. Mid Drive3. Mid Drive

Arms are straightArms are straight Shoulders relaxed and extendedShoulders relaxed and extended Body starts to lever back from the Body starts to lever back from the

hipships Horizontal drive - straight line with Horizontal drive - straight line with

handle, head & shoulders handle, head & shoulders Legs with increased acceleration Legs with increased acceleration

during the drive until during the drive until perpendicular position or just perpendicular position or just behind itbehind it

Shoulders over the hipsShoulders over the hips Weight transferred to the middle Weight transferred to the middle

of the seatof the seat

4. Late Drive 4. Late Drive

Legs are finished and locked Legs are finished and locked Body is still levering back Body is still levering back Arms begin to draw the handle in Arms begin to draw the handle in

to the body to the body Blades kept buriedBlades kept buried Forearms are parallel to the waterForearms are parallel to the water Head is up and shoulders are past Head is up and shoulders are past

the hipsthe hips Weight is transferred to the back Weight is transferred to the back

of the seat of the seat

5. Finish & Release5. Finish & Release Legs (knees) are locked Legs (knees) are locked

downdown Strong posture with the lower Strong posture with the lower

back is maintainedback is maintained Sitting stillSitting still Shoulder blades retractedShoulder blades retracted Elbows drawn back with flat Elbows drawn back with flat

wrists and forearms wrists and forearms Backturn is smooth and Backturn is smooth and

continuous - in, down, turn & continuous - in, down, turn & awayaway

blades are extracted square blades are extracted square out of the waterout of the water

Blades rolled onto the feather Blades rolled onto the feather lateral pressure against the lateral pressure against the

gategate Setting up hand height Setting up hand height

through the release through the release

6. Early Recovery6. Early Recovery

Smooth, continues and Smooth, continues and relaxed hands away until relaxed hands away until arms are almost straightarms are almost straight

Body pivoting from the hips Body pivoting from the hips with the legs held downwith the legs held down

Weight change from the Weight change from the back to the centre of the seat back to the centre of the seat

hands have past the knees hands have past the knees before the set starts before the set starts smoothly rolling forward smoothly rolling forward

Upper body is up and Upper body is up and relaxedrelaxed

7. Mid Recovery7. Mid Recovery

Body swings forward of the hips, Body swings forward of the hips, changing the weight from the changing the weight from the centre to the front of the seatcentre to the front of the seat

Forward body angle reached Forward body angle reached by ½ to ¾ slide by ½ to ¾ slide

Arms are relaxed and almost Arms are relaxed and almost straightstraight

Moving sternwards ahead of seatMoving sternwards ahead of seat Relaxed gripRelaxed grip

8. Late Recovery8. Late Recovery

Body is set in catch positionBody is set in catch position Emphasis on controlled roll Emphasis on controlled roll

towards the front chocks towards the front chocks Elimination of all unnecessary Elimination of all unnecessary

movementsmovements Head & shoulders remain level Head & shoulders remain level

throughout recoverythroughout recovery Blades start to be squared up Blades start to be squared up

(roll) after hands have passed the (roll) after hands have passed the feetfeet

Whilst blade is being squared Whilst blade is being squared hands begin moving handle up hands begin moving handle up through semicircle through semicircle

Hands and shoulders remain Hands and shoulders remain relaxedrelaxed

Back to……. Full Reach/CatchBack to……. Full Reach/Catch