1
Skill development through the season - on water
and land"

• Roger Meager (Ottawa, Canada)
• and John Calvert (University of London)

2
Objectives

• The aim of this session is for participants to
  consider
• Some rowing technical errors
• Some errors in weight training and core strength
  training
• Some links between errors in rowing and weight
  training
• Carrying out a simple assessment of core strength
  and mobility
• Some ideas to improve rowing technique
• Some ideas to improve weight and core strength
  training
• Planning for a season of training on water and
  land

3
Rowing technical errors

• Reasons to work on technical skills
• Boat efficiency
• Injury prevention
• Physiological efficiency
• Skill for life.sport for life.

4
Rowing technical errors

• Blades skying
• Blade not staying connected
• Leaning away in drive
• Weak finish / washing out
• Missing water at the catch
• Poor balance control
• Rushing

5
Errors in weight / core strength training

• No plan
• Not fitting in with the water / ergo work
• Too much / too little weight training
• Wrong sort of weight training
• Not warming up
• Bad technique
• No core strength training
• Shoulders hunched
• Fatigue, is fatigue, is fatigue!

6
Links between rowing errors, strength and mobility

• Blade skying Weak and hunched shoulders.
  Poor posture and mobility
• Blade not staying connected Weak shoulders, lats
  and lower back
• Leaning away in drive Weak shoulders, obliques
  and lower back
• Weak finish / washing out Weak and hunched
  shoulders. Weak lats, rotator cuff and lower
  back
• Missing water at the catch Not strong enough!
  Weak lower back. Poor posture
• Poor balance control Weak core muscles. Poor
  posture and mobility
• Rushing Weak core muscles. Poor posture
  and mobility

7
Assessment of core strength / mobility

• Pelvic bucket
• Knee lift
• Roll up
• Side bend
• Deep squat
• Overhead squat
• QUICK ASSESSMENT FORM

8
Improving rowing technique

• Some things to consider
• Seasonal goals
• Athlete assessment
• Individual athlete goals
• Crew goals
• Training and competition commitments

9
Improving rowing technique

• Learning new skills
• Individual ways of learning skills
• Importance of saying the same thing different
  ways
• Teaching old dogs new tricks
• When to work on new skills

10
Improving rowing technique

• Learning new skills the use of exercises
• Why do them
• When and how much
• Different aspects in the same exercise
• Visualisation of weights / core work

11
Improving weight / core strength training

• Weight training
• Endurance 15 or more reps
• Hypertrophy 3 X 8 to 3 X 10
• Strength / Power 3 X 5 to 5 X 3
• Test 3 rep max
• Weight train two or three times per week
• Always warm up
• Stretch after weights, not before
• Record weights lifted, keep a diary

12
Improving weight / core strength training

• Key weights exercises
• Power clean
• Leg press
• Squat
• Bench pull
• Single arm row
• Bench press
• Lat pull down (or bent arm pullover)

13
Improving weight / core strength training

• Secondary weights exercises
• Overhead squat
• Stiff leg dead lift
• Lateral (side) raise
• Front raise
• Lunge (forwards and backwards)
• Seated twist
• Roll up

14
Improving weight / core strength training

• Core strength exercises
• Standing neutral
• Side bend
• Roll up
• Shoulder bridge
• Seated twist

15
Planning training on water and land

• Planning has to be realistic
• Long term vs short term
• Integrated plan.. Water,Land..the Mind!
• Keep it as simple as possible

16
Planning training on water and land

• The planned year
• Transition
• General Preparation 1
• General Preparation 2
• Specific Preparation 1 (and perhaps 2)

17
Questions Answers