Technical Lesson # 1: Stable Catch = Powerful Drive

Everyone has been doing a fantastic job managing the weather, the ever changing Vesper situation, and especially the demanding workouts and technical drills. We are very pleased with the progress everyone is making and the focus and grit you each are demonstrating to transform yourselves into the most competitive athletes you can be. 

It occurred to me that it might be helpful to give you some of this information in writing, so that you can review anything you may have missed on the water. As always, please don't hesitate to ask us questions. Novices, this stuff might be a bit above your heads right now, but it doesn't hurt to "read ahead"!

Stable Catch = Powerful Drive (......= visits to the medals dock!)

• Catch is a part of the recovery, not the drive. 
• The stroke begins as the shoulders and hands leave the finish position after the oar releases the blade at the end of the drive.
• Catch movements must be quick, relaxed, and loose.
• Squaring is an "easy" motion, like tossing a ball with the your palm down.

Recovery Part I: Feather the blade out of the water, pushing the puddle away with the bottom edge of the blade. Shoulders and hands leave the finish together, pulling the body into position.  Legs move to half slide.

Recovery Part II:  Reach full compression with Legs, Roll wrists to square the blade as hands begin loosely “toss forward”

Our goal is simple. Get from the start line to the finish line in as little time as possible.  Our movements must all work towards this same goal, and as such should remain as horizontal (and pointed towards the finish line!) as possible. 

This video does a great job of explaining, and showing, the importance of a horizontal drive movement. Please give it a look and encourage your teammates to do the same.

 

 Below are explanations of some of the drills that we have been focusing on in order to achieve our stable recovery and powerful drive. If you don't understand why we are doing something, please ask! I am happy to explain how each drill helps achieve our goal.

Catch Balance Drill

·      Sit at the Catch, squared and buried

·      Drop the Left Hand to the gunwells

·      Drop the right hand to the gunwells

·      Come to Center

·      Three Chops

·      Repeat

Catch Placement Drill

·      Sit at finish squared and buried

·      Come up to half slide, brief pause

·      Come up to full slide and take the catch

Throw Away Drill

·      Sit at finish squared and buried

·      Come to half slide, brief pause and Square

·      Come to full slide and toss the handles away

·      Reset

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