Session Four
After A Quick recap of last sessions 'Circles' and 'Double Slaps', we are going to continue our work on finding the balance of the boat.
Balancing
This drill identifies good hand position while also finding the boats balancing point relative to the rowers centre of gravity.
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Sit at backstops with legs flat and back straight.
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Keep the blades feathered (flat to the water)
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Lift the blades off the water, keeping a strong core
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Rock from side to side till the blades slap the water
We can progress this exercise by doing the drill at hands away, 1/2 and 3/4 slide.
Chopping at the Catch
This drill identifies good hand position and a wide span at the catch.
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Sit at the catch position with a good posture and arms wide
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Keep the blades squared
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Lift the blades off the water, keeping a strong core
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Raise the hands, letting the blades "chop" back into the water
See how many you can do in 30 seconds.
We can progress this drill to 'chopping at the finish' and 'Tapdown and feather'
Rigger Dips
This drill further develops confidence and an understanding of the relationship between hand height and it's effect on the boats balance.
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Sit at backstops with legs flat and back straight
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Rock the boat from side to side by individually raising and lowering the handles so the bottom of the rigger touches the water on each side.
More advanced rowers can try this exercise standing up or by removing one or both hands and using the feet to rock the boat.
Recommended Reading
Please follow the link below and sign up to the British Rowing development guide.