Session Seven

In this session we focus on efficiency during the stroke and getting more of a natural feel for the boats movement. Our 3 drills will be 'Distance per stroke', 'Feet out rowing' and 'Eyes Closed Rowing'.

Distance per stroke

Here we are encouraged to think about the effectiveness of each stroke and maximising efficiency.

Rowers should be able to perform a controlled recovery and have an effective drive with good length.

Pick two points (e.g The Fleece to the Fish Pier, Pier Ends to Tate Hill etc)
Row the distance, counting how many strokes it takes to complete
Repeat, trying to row the distance in less strokes
Take note of any differences in your stroke the second time. (Longer stroke? Different stroke rate? More power at the drive? Slower recovery?)

Feet Out Rowing

This is an excellent drill for eliminating bad habits early on. Many rowers new to sculling, particularly those familiar with the rowing machine or gig rowers, tend to lean back much further than is necessary for an efficient stroke.

It is also common for rowers to pull themselves back into the catch using their feet, another bad habit which this drill aims to eliminate. Pulling back into the catch quickly jolts the boat backwards before the catch which slows the boat tremendously.

A good recovery aims to slow the boat as little as possible before the start of the next stroke.

Place the feet on top of the footstraps at the desired height
Row as normal, focusing on power during the drive, engaging the core and not slumping into the finish.
Let the boat run underneath you on the recovery. Do not rush it. The aim is to have the same feel on the recovery when the feet are strapped in.

Eyes Closed Rowing

This classic exercise teaches the rower to understand and acknowledge a feel for the boat and the sounds around them.

It is a very bad habit for rowers to look around/at their blades. This rocks the boat and puts the body in a twisted and compromised position throughout the stroke, reducing power output and increasing the risk of injury, especially to the neck and spine.

The rower should always be looking forwards in an upright and tall position.

Row as normal starting at a slow stroke rate with the eyes closed.
Listen for the sound of the gates as the oars feather in time, focusing on this rhythm.
Listen to sound of the seats sliding and get a feel for the boat on the recovery.