Session Eight
In this session we focus on boat speed and how this relates to stroke rate.
Super Low Rate Rowing (<10spm)
This drill accentuates all aspects of the recovery, forcing the rower to use correct sequencing of Arms, Body, Legs so as not to 'jump the stroke' (Reach the catch before the rest of the crew, a highly annoying, yet common error!)
The drill should be performed fluidly with no jerks or pauses. It is entirely possible to go under 10spm (It is simply the same as a regular stroke, only with the recovery in slow motion)
See just how low you can go, without going out of time!
Running Down Hill (super fast stroke rate)
This is a fun drill for finding the point at which your rowing 'falls apart' and puts in to practice the skills and drills you have learned so far.
The aim of the game is to steadily increase the rating, going from a steady base pace to full race pace and beyond
Stop when the boat speeds stops increasing with the increasing rate and your technique is no longer effective.
Paddle Light
The aim here is to row each stroke with perfect technique but with minimal effort.
Feel the oar as it balances on the gate with the lightest possible touch, keeping the feather on till the end of the stroke, rock onto the foot stretcher and spring away, letting the technique do the work.
A slightly harder pull at the finish of the stroke will propel the blades out of the water naturally.
This is a very difficult drill to do effectively but will improve the rowers touch indefinitely.
