Coaching technique British Rowing technique

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Coaching techniqueBritish Rowing technique
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British Rowing Technique

• 5 overall key concepts

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1. Hang/Suspend the weight from the handle
Hanging the weight on the blade. Connection low
down in the body
2. Connection is low down in the body not in the
shoulders

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3. Unless the blade is in the water the wheels
should still be moving forward
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4. Left hand nearest the stern both in the drive
and recovery phase
Left hand nearest the stern both in the drive and
recovery phase
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5. Long efficient strokes move the boat
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Summary of 5 key concepts

• Hang/suspend body weight on the handles
• Connection is low down in the body not in the
  shoulders
• Unless the blade is in the water the wheels
  should still be moving forward
• Left hand nearest the stern both in the drive and
  recovery phase
• Hands out from the finish at the same speed they
  come in
• Efficient rowing using long strokes
• Place the blade in the water at the catch
• Accelerate the boat past the blade

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Technique in detail

• Good posture
• The grip
• The recovery
• The catch
• The drive
• The extraction

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Good posture

• Good posture
• The grip
• The recovery
• The catch
• The drive
• The extraction

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Good posture
Pelvis rocking over from backstops
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Good posture
Rock over to a comfortable and strong
posture Lower back set at catch
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Good posture

• Shins vertical no gap between thighs and body
• Link together kinetic chain

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Good posture Summary

• Pelvis rocking over from backstops
• 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

• Good posture
• The grip
• The recovery
• The catch
• The drive
• The extraction

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The grip
Get the right size hand grips
blade in base of fingers with thumbs on the end
of the blade

• Good posture
• The grip
• The recovery
• The catch
• The drive
• The extraction

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The grip
As you approach the finish the blade is in base
of fingers with very slightly arched
wrist
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The grip Summary

• Blade in base of fingers with very slightly
  arched wrist
• Grip for rowing no more than 2 hand widths apart
• Get the right size hand grips

• Good posture
• The grip
• The recovery
• The catch
• The drive
• The extraction

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The recovery phase
Good organisation of body movement
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The recovery phase
Weight transferred early onto the feet
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The recovery phase
Hands body and slideAll body swing by half way
up the slide
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The recovery phase

• Body pre-stretched and ready for the catch on the
  last part of slide

Prepare the blade for the catch by squaring early
as the blade handles pass the knees
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The recovery phase Summary

• Good organisation of body movement
• Smooth movement forward
• Weight transferred early onto the feet
• Hands body and slide
• All body by half way up the slide
• Prepare the blade for the catch by squaring early
  as pass the knees
• Body pre-stretched and ready for the catch on
  last part of slide

• Good posture
• The grip
• The recovery
• The catch
• The drive
• The extraction

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The catch
Back set at catchBody in pre stretched position
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The catch

• Put blade in where reach toThe catch is taken
  with the hands moving towards the stern

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The catch

• Raise hand from the shoulder to place blade in
  the water
• Lock up face of blade in the water

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The catch Summary

• Back set at catch
• Body in pre stretched position
• Put blade in where reach to
• The catch is taken with the hands moving towards
  the stern
• Raise hand from the shoulder to place blade in
  the water
• Lock up face of blade in the water

• Good posture
• The grip
• The recovery
• The catch
• The drive
• The extraction

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The drive phase
legs and then body
legs accelerate through the stroke
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The drive phase
The back opens when the handle is in front of the
knees or about 1/3rd of the way through the
stroke
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The drive phase

• The legs, upper body, shoulders and arms
  contribute to the power

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The drive phase
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The drive phase Summary

• Legs and then body
• Legs accelerate through the stroke
• Back opening when the handle is in front of the
  knees or about 1/3rd of the way through the
  stroke
• Legs upper body shoulders and arms contribute to
  the power

• Good posture
• The grip
• The recovery
• The catch
• The drive
• The extraction

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The extraction/finish
Brush T- shirt with the thumbsBlade square as
long as possible
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The extraction/finish

• Release the pressure on the blade just before the
  circle around the finish
• Hands down and away

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The extraction/finish Summary

• 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

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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
• The boat is moving under the athlete not the
  athlete up the boat
• Even at rating 36 the athlete should feel they
  have time and control into the catch, emphasising
  the last quarter
• It is crucial at higher rates that the finish is
  held in or the rhythm will be compromised

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Exercises to develop technique

• Single strokes
• Few strokes
• Continuous rowing
• Slide progressions
• Hands only
• Arms only
• Quarter slide
• Half slide
• Three quarter slide
• Full slide

• Square blades
• Squaring early
• Measuring minimum strokes (distance per stroke)
• Catch and finish exercises
• Tied ergo handle

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Coaching Technique?

• Develop skill, fitness, and athleticism
  (flexibility, agility and core stability) at the
  same time
• Maintain the quality when learning technique
  initially
• Coaches?
• Limit the length of sessions, maximise the
  quality?

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Level 2 technique outcomes

• On successful completion of the level 2 award you
  will be able to
• Coach key aspects of British Rowing Technique in
  the drive and recovery phases, and at the catch
  and extraction.
• Identify the ways in which individual technique
  varies from the model of British Rowing Technique
• Use questioning to elicit feedback from
  participants
• Plan and deliver sessions which incorporate
  development of rowing technique