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British rowing technique slides


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British Rowing Technique presented in words and images. A clear instruction guide about sculling technique and rowing technique. Thanks to for the source.
NOTE there are 2 slides per page = 41 images so use scroll bar not arrow forward or you'll miss half the message.

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British rowing technique slides

  1. 1. British Rowing Technique 5th March 2006 at London Rowing Club With Robin Williams HPC Women & LightweightsOrganised in conjunction with the Thames Region 1
  2. 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. 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 time Posture & recovery sequences 3
  4. 4. Pelvis rocking over from backstop Rock over from the Hips 4
  5. 5. Good organisation of body movementWeight transferred early onto thefeet Rock over to a comfortable and strong posture. Lower back set at catch 5
  6. 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 body 6
  7. 7. Back set at catch Body in pre stretched positionPut blade in where you reach/slideThe catch happens after the entry 7
  8. 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 running 8
  9. 9. Seville LM2x trainingEntry is last part of recoveryCatch happens after entry 9
  10. 10. Change direction from the seat not handle.Legs & lower trunk engage bladesHang/Suspend the weight from the handle 10
  11. 11. Hanging the weight on the blade. Connection low down in the bodyBody workingpowerfully againstlegs 11
  12. 12. Mid drive, Left handnearest the stern legs accelerate through the stroke 12
  13. 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 wrist 13
  14. 14. The legs upper body shoulders and arms contribute to the powerLong efficient strokes move the boat 14
  15. 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 throughout 15
  16. 16. Key Points, Posture • Pelvis rocking over from backstop • Rock over to a comfortable and strong posture lower back set at catch • Shins vertical no gap between thighs and body • Link together ‘kinetic chain’ • Place and push • Blades help posture blade in base of fingers with thumbs on the endget the right of the bladesize handgrips 16
  17. 17. Romanian Women’s 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. 18. Brush T- shirt with the thumbs Blade square as long as possibleRelease thepressure on theblade just beforethe circle aroundthe finishHands down andaway 18
  19. 19. 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 be reflected in an increase in boat speed• As the boat accelerates the athlete will move at a quicker speed due to the run of the boat 19
  20. 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. 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 relative 21
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