Basic technical drills

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DRIVE
RECOVERY
ENTRY
THIS EXERCISE IS USED TO DEVELOP THE
MOVEMENT AND WORK OUTPUT OF THE
MID-SECTION. THE IDEA IS THAT THE DRIVE
OF THE TRUNK AT THE 1/4 SLIDE IS THE
START OF THE FINISH.
ALLOWS LEGS TO TAKE THE WEIGHT AT THE
INITIAL DRIVE THROUGH THE GLUTS WHILE
FEELING CONNECTION FROM BEHIND THE
SHOULDERS
LEGS ONLY WITH HEAD DOWN
THIS EXTENSION OF LEGS ONLY ROWING IS DESIGNED
TO FORCE THE ROWERS SHOULDERS OVER THE HIPS TO
GET FULL COMPRESSION. BE CAREFUL NOT TO LET THE
ROWER ROLL THE SHOULDERS OVER TOO MUCH OR
LEAVE THE HANDLE STILL WHILE DRIVING THE LEGS
PROGRESSING FROM LEGS ONLY THE
ROWER WHILE KEEPING CONNECTION WILL
INITIATE BODY DRIVE AT 1/4 SLIDE
PERFORMED AT THE FULL AND HALF SLIDES.
THIS EXERCISE ISOLATES THE FEELING THE
ROWER NEEDS AT THESE CRITICAL
POSITIONS TO ALLOW PROPER
CONNECTION.
3 STOP PAUSES
PAUSING AT HANDS AWAY, BODY ROCK AND
HALF SLIDE. LOOKS FOR THE RIGHT MOVEMENT
PROGRESSION AND POSITIONS WITHIN THE
RECOVERY. PROGRESSIVELY TAKE OFF THE
EARLIER PAUSES TO ALLOW ROWER TO GET
RIGHT SEQUENCE WHILE STILL REMAINING
SMOOTH AND SLIGHTLY OVERLAPPING STAGES
PAUSES AT ½ AND ¾ SLIDE
½ SLIDE PAUSE
TO FIND THE RIGHT POSITION AT THE HALF
SLIDE. BODY ANGLE SHOULD BE PREPARED AND
ARMS SHOULD BE FULLY EXTENDED
¾ SLIDE PAUSE
DEVELOP CATCH PREPARATION. BLADE SHOULD
BE 1/2 SQUARED COMING INTO THE ¾ POSITION. TEACHES HOW
TO ACTIVATE CORE AND SIT NEUTRAL WHILE COMING TO THE
CATCH BY DRAWING THE HEELS AND THE BOAT (SHOULD BE
PERFORMED WITH THE BOAT SET FOR NOVICES)
CAN BE PERFORMED WITH HANDS ONLY,
HANDS AND BODY, 1/4 SLIDE AND 1/2
SLIDE. POSTIONS COME OUT AND IN AT THE
START OF THE RECOVERY. ALLOWS ROWER
TO FEEL RHYTHM WITH BOAT MOVEMENT
WHILE ACHIEVING PROPER PROGRESSION
AND BALANCE
STRIKING WITH FLAT FINGERS THE ROWER
CLOSERS HANDS OVER THE HANDLE ONCE
THE BLADE ENTERS THE WATER. ALLOWS THE
ROWER TO FEEL THE WEIGHT OF THE BLADE
THROUGH THE KNUCKLES WHILE RELEASING
WEIGHT INTO THE CATCH .
SLAP THE BLADES FEATHERED ON THE
WATER BEFORE SQUARING AND DRIVING.
ALLOWS FOR RELAXED LIFT INTO FRONT
WHILE TEACHING TO CONNECT BEFORE
DRIVING THROUGH
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