Session Nine

In this session we start with a standard warm up and warm up drill before moving on to trying some 'racing starts'. We then cool down by practicing some loose grip drills.

Arms Only, Back & Arms, 1/4 Slide, 1/2, 3/4 then Full Slide.

This drill is great for a 'full reset'. Getting the body back into using good sequencing before a session. A standard warm up drill used by clubs all over the world.

At backstops with good posture, back straight, begin rowing using ARMS ONLY. Do not allow the back swing at all or the legs to bend. Focus on a clean extraction and feather. Do this for 20 strokes.
Now incorporate the back swing. Do not bend the legs. The sequence is body swing, then arms... then on the recovery get the arms away, then hinge the body forward. Do this for 20 strokes.
1/4 SLIDE. Time to start using the legs. On the recovery it's Arms away, Body forward, Legs just past breaking point a couple inches up the slide. 20 Strokes.
1/2 SLIDE. Same as before except now the legs bend a little more and a few more inches up the slide. 20 strokes.
3/4 SLIDE. A little more up the slide now but still not at full compression. 20 Strokes.
FULL SLIDE. Shins come to vertical now using proper length and good power application. 20 strokes to finish.

Racing Starts

Check out this footage from the mens 1x at the Rio Olympics. Notice the extremely short and fast strokes at the start of the race to get the boat moving. Also pay close attention to the excellent technique used by the rowers.

Time to have a bit of fun with some race starts!

These are open to interpretation and lots of rowers and clubs do their own thing. But the concept is always the same.

Get the boat up to speed using fast short strokes, before lengthening out and settling into race pace.

As a club, we will use and practice '3 and 10' race starts, where the first 3 strokes are shorter and faster before a full length 10 strokes at slightly faster than race pace. After this we should be settled into race pace and rate.

Bring the boat to a standstill, and get into the safe position (oars flat at backstops)
On the call of 'ATTENTION', rowers get into the catch position at 3/4 slide, blades squared and in the water. Hold.
On the call of 'ROW', rowers drive hard with the legs completing the first 3/4 stroke quickly, 2nd stroke is at 1/2 slide, 3rd stroke is at 3/4 slide
Once the first 3 short, quick strokes are complete, its time to do ten full length strokes at slightly faster than race pace and rate.
After these ten strokes, we settle into a pace and rate that we know we could manage for a full race.

Piano Fingers

Josh Dunkley-Smith, 2k world record holder.

Notice how throughout the 2k, Josh uses the 'piano fingers' drill on each stroke! This ensures no energy is wasted on a tight grip that can be better used by his legs.

A great drill for ensuring a light grip!

As explained in the first sessions, a correct grip is actually less of a 'grip' and more of a 'hook', using flat wrists, the arms are nothing more than pieces of rope attaching the shoulders to the oar handles.

A grip that is too tight causes a myriad of issues, from digging too deep, a reduction in stroke length (that extra inch from the palm to the fingertips, it all counts!) to carpal tunnel syndrome and tennis elbow! (It's also a pointless waste of energy!)

Rowing as normal at a slow and comfortable pace
On the recovery, rowers remove their fingers from the handles, pushing them away using only the palms and light pressure from the thumbs on the end of the handles
Tap and wiggle the fingers during the recovery.

It is important to note that for a lot of rowers, this isn't so much a drill, but a part of their normal stroke! (See the video above)