Common technical faults in rowing

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MATT PEARCE
STROKE POSITIONS
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Entry
Release
STROKE PHASES
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Drive
Recovery
DRIVE
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D1- INITIAL DRIVE
(FULL TO ¾)
D2- MID-DRIVE (¾ TO
¼)
D3- FINISH (¼ TO
FINISH POSITION)
RECOVERY
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R1- FINISH
POSITION(RELEASE- ¼)
R2- MID RECOVERY (¼ ¾)
R3- LATE
RECOVERY/ENTRY
POSITION (¾ - ENTRY)
D1- INITIAL DRIVE (FULL TO ¾)
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Lower back in with chest and navel open
Keep weight on front of the seat for horizontal drive
Shoulders relaxed and parallel with handle
Press off the balls of the feet
Feel from behind the shoulders drive through legs
Hold weight of the work with core
SUSPENSION IS EVERYTHING
D2- MID-DRIVE (¾ TO ¼)
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Shoulders remain in front of the hips in same position
as catch
Grip weight of work with core
Keep posture
Constant pressure on foot plate
Relaxed shoulders
Horizontal drive- hand heights
Drive needs to feel relaxed
D3- FINISH (¼ TO FINISH)
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At ¼ slide body is holding onto the work
Straight back- relaxed- activate core to bring in lower
back
Lever through hips (push/swing relationship)
Legs/body drive together
Push through toes, flexed gluts
Arms release pressure at the finish
Draw outside elbow through the body
Maintain pressure on footplate until blade is released
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Sit at full height in boat
Straight back, relaxed spine
Head perpendicular to the body
Open chest
Relax gluts and legs as you tap down but maintain
posture
Breathing out release
Tap with outside wrists, turn with inside
Wait for the moment when the boat picks you up
R1- FINISH (RELEASE- ¼)
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Tall and relaxed posture
Hands moving away at boat speed (relatively same
speed as D3) while bodies remain still
Rock over the pelvis through the hips before knees
raise
Recovery effort needs to be transferred from
Hamstrings to quads through setting weight forward
of hips
Body rock with boat speed and together in crew
R2- MID RECOVERY (¼ - ¾)
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Tall and neutral posture
Apply constant weight to handle through knuckles
Allow the boat to take you forward
Constant speed through recovery- no negative forces
Draw through the heels
Body forward for catch fully prepared at ½ slide
Gently begin to square the blade through ½ slide
R3- LATE RECOVERY/CATCH (¾ - ENTRY)
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Sitting up with core muscles activated and chest open
Sitting light on the seat and allow the boat to run under
you
Be patient for the work to come to you
Keep shoulders parallel with the handle
Relaxed inside shoulder and elbow to allow for good
rotation.
Lean into rigger
Allow body to follow the outside fingers around the
pin
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Holding still bodies through core
Keep open chest and navel
Highest point of body within the rowing stroke
Push out to stern for the entry
Gentle on the hands and simply allow weight to come
off the handle
Entry is the end of the recovery
Blade in at full compression
Quick and quiet catches
Find the weight on the feet
FIND BASIC TECHNICAL FAULTS
IN ROWER
RANK FAULTS AS TO IMPORTANCE
TO FIX
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