Stationary Drills
- · Sit at finish squared and buried
- · Come up to half slide, brief pause
- · Come up to full slide and take the catch (should be quick, back splash!)
Clean Release Drill: 10 by pair, 10 whole boat X 2
- · Sit at the finish, blade squared and buried.
- · Drop the hands and feather the blade while swinging the shoulders and hands out of the finish.
- · Do it together, sharp and clean movements.
Moving Drills
Cut the Cake (Every other stroke)
- · Start rowing from half slide, row continuously full strokes for 10 strokes.
- · Add arms and body “Cut”; Swing the shoulders and hands out and over, without stopping swing back to the release.
- · Without pause come up to take the full recovery and a full stroke.
- · Take one full stroke in between each stroke.
The goal is to swing
together, out of the finish. Let the shoulders lead the body out of bow. This a
fluid movement, with the goal to disrupt the run of the boat as little as
possible.
A.B.C Horizontal Drive
- · Sit at half slide.
- · Come up to full compression and take Position A (Catch, blades fully buried)
- · Hesitation – Say “A”
- · Slow leg drive to position B. (half slide legs)
- · Hesitation – Say “B”
- · Slow motion to position C. (Finish)
- · Hesitation – Say “C”
- · Reset
Horizontal movement
from Catch to Release.
Avoid any upward
movement with body/downward movement of blade
“Core to Bow”
Lean body weight
against the oar rather then ripping the blade through the water
Square-Feather-Square
- · Rowing continuously
- · Feather the blade out of the water at the release
- · Square the blade at half slide recovery, then immediately feather it again
- · Square the blade as usual to take the catch.
This drill forces us
to keep the blades at and even distance from the water throughout the entire
recovery.
When squared the blade
should be 1 inch from the water.
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