Sacred Heart Girls Rowing Technique

The Catch
There is an instant of stillness as the rower reaches full slide just before they change direction this is the instant that the blade must enter the water i.e. take the catch.

Posture Stomach pushing up into thighs Chest OFF the knees Back held firm Slight rotation towards rigger Hands Small hook movement Never stop moving Emphasis on the outside hand (controls the motion) Blade work Blade enters or grips the water quickly at maximum point of reach without disturbing run of boat. Outside hand controls the blade but force of gravity chops it into the water.

The Drive
Force X Distance Legs, Back, Arms

The leg drive should be initiated directly after the catch when the blades are in the water (NOT before)

The pick-up of drive at catch should be in tune with boat speed (i.e. quicker pick up for eights than for singles) Posture Drive must be initiated with the legs first. Upper body and shoulders remain over the knees while the feet press into the foot stretcher. Watch closely to see that there is NO movement of the shoulders at the catch (often they will lift as they start the drive). As legs press down the rower needs to hang off the handle. Body should not start to open up until between and slide once legs have reached peak power. The handle should continue accelerating. Hands draw through once back has past vertical. Hands Must travel in a straight line right through to the body. Blade work Blade must be held beneath the surface throughout the drive. Big messy puddles of white water signify wasted energy. Watch for slippage of the blade during drive. This can be caused by poor pitch so not always the rowers fault. Need to look for tight puddles with deep holes forming behind the blade.

The Finish or Extraction

Send and set

Posture Nose behind the handle. Chin up Chest out Toes pressed on footboard Hands Outside hand must draw straight into the body but invariably the rower will draw down towards their lap. The rower needs to be instructed to draw up at the finish to ensure they hold the stroke right through. Outside hand extracts the blade by tapping down and away while causing minimal disturbance to boat. Once extracted, inside hand feathers blade by rolling through the fingers. Hands flow away from the body smoothly and in time with the boat.

Blade work Blade must be extracted SQUARE and CLEAN before it is feathered. Any white water thrown up is wasted energy. This is essential to get good set or balance through the recovery.

The Recovery
Let it run

Posture Body held still while hands flow away from the body smoothly. Body pivots forward and over the hips so that the weight comes onto the feet and foot stretcher. Knees break and seat moves forward off the backstop smoothly. This is where the body and shoulders RELAX and let the boat run underneath. Head should be held high encourages good spine posture The body should be fully set in a catch position by the time the rower reaches slide. Slight rotation at catch centered around the hip joint, not the upper or lower back. Hands Hands move down and away before the body begins to pivot forward. Hands must keep moving out towards the stern. Hands rise up slightly to the catch as blade is flicked over square. Blade work Must be enough distance between water and blade for the square up. Blade MUST be flicked square by the time the hands go over the shoes. Blade must be only a couple of cm off water immediately before the catch is taken.