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Corporate Challenge
Overall Goal:
A successful C.C. crew should be able to row for 750m, all together,
with a straight course,
and
be smiling!
Learn to Row
Overall Goal:
A successful LTR athlete should be able able to join a Rec program
without worry.
What to Teach?
• Hands– (grip)
• Body– (sit bones and strong back)
• Sequencing– (legs/body/hands - hands/body/legs)
Hands
• Without a proper grip, chances of success are minimal.– Flat wrists – Handle in fingers, not palms– Left hand leading on both drive and
recovery– Right hand tucked in and behind left– Thumbs maintain outward pressure
Body Position
• Primary Focus: Sit bones– “If your seat hurts a little at the end of the
day, you are sitting correctly.”– If sit bones are not engaged, correct body
position and power application are nearly impossible to attain.
• 1st day: Demonstrate on erg
Body Position
• Secondary Focus: Core Strength – “Hold yourself up with your core, rather
than tightening your back. You should try to sit straight, but with extremely relaxed shoulders.”
– Main goal is to have the back move in a uniform fashion, rather than contorting.
• 1st day: Demonstrate on erg
Sequencing
• For a crew to be successful, all athletes must be moving as one.
• Legs/Body/Hands - Hands/Body/Legs– From the catch, maintain core strength as athlete
pushes on the feet.– Maintain forward posture until legs are down, then
open the body …without disengaging sitbones– Draw the hands into the body in a horizontal line– Reverse.
Grip Drills
• “Fingers”
Have rowers row using only fingers; starting with index finger only
• Add in each finger until all four are gripping handle
• 20 strokes each finger
• “Hands-Away Pause”
• 1 / 3 / 5 / 10 strokes, pause hands away
• Ensure pause is minimum of 3sec, allow rowers to visually check grip
Body Position Drills
“Hands & Body Away Pause”
• 1 / 3/ 5 / 10 strokes, pause hands and body away
• Ensure pause is minimum of 5sec
- Check and correct position during pause
• “The Sit Bone Swing”• All four drill• Have crew start at finish• Focusing on pivoting
forward through the hips, crew travels into the catch, pause
• Use feet to ‘pull’ the catch to them, rather than going to meet it
• Aim is to travel towards finish line, without actually taking a stroke
“Feet Out Rowing”
• Place feet on top of shoes (Note: do not let rowers crush heels of shoes)
• Add this into other drills, as it forces proper finish position
Sequencing Drills
• “Eyes Closed”• Rowing continuously,
rowers alternate every 5 / 10 / 20 strokes eyes open / closed
• Learn to ‘feel’ the rhythm of the boat
• Learn to ‘hear’ each other at the catch and finish
• “Switching”• 3 rowers in, 1 out;
switching every 10 / 20 strokes
• Start with bow out; move to 2-seat; then 3; then stroke; back to bow
• Trying to have as little disturbance in the rhythm as possible
But… remember the #1 drill of all:
• “Pause”• Any pause drill helps to fix many technical issues
your athletes will have.
• Finish / Hands away / Hands and body away ; individually or all three in one pause cycle
• 3 / 5 / 10 strokes
• Underlined pause positions are preferred.
Answer:
(Not much is wrong, but,)
Grip
Left hand is coming in too quickly
-Pause drill- Hands away- Hands/body away
Nothing is wrong with this crew.
They won the Olympic Gold, after all.
Some crews need very little coaching, all they need is time.
K.I.S.S.
“Keep It Simple, Silly.”
In rowing, there are thousands of things to think about. However, nothing is attainable with proper grip, body position, or sequencing. 90% of C.C. or LTR athletes will spend all their time on these 3 points.
Basic Training Categories
• Cat VI– Rhythm
• 60% of program
• Cat V– Rhythm &
Consistancy• 25% of program
• Cat IV– Sustained
Endurance• 10% of program
• Cat III– Constant Power
• 5% of program
Main Goals
• Corp. Challenge– To have fun!!!– Able to row 750m– Straight line– All together
• Learn to Row– To have fun!!!– Understand rowing
terminology– Understand basics of
the stroke– Able to comfortably
join a Rec program