| How To Row  The Stroke Cycle
The six phases of the stroke cycle were presented and described in BASIC ROWING TECHNIQUE.
The Preparation
The athlete utilizes the total body height in a natural position with arms approaching
full extension and wrist flat. The shins are essentially vertical. The blades are squared
and ready for the entry.
The Entry and First half of
the Drive
At the full forward position, hands and arms are raised to generate good blade depth in
conjunction with the body weight being completely transmitted to the foodstretcher. The
active utilization of the body's muscles, particularly through the initiated leg drive and
body swing, causes an effective transmission of force to the sculls.
The Finish of the Drive
Although the first half of the drive relies primarily on the legs, the upper body has also
been initiated but lags behind the leg thrust. During the drive, the back muscles
accelerate to catch up to the leg drive with the shoulders and arms finishing. It is
important that the body weight is utilised at all times that the work is transmitted to
the oars.
The Finish and Release
The maintenance of the body weight behind the oars with active and supporting back and
legs allows the shoulders and arms to provide the maximum effort at finishing the drive.
It is important to maintain a good blade depth throughout the drive and execute a smooth
quick release with the blades feathered and clear of the water.
The First Half of the
Recovery
The hands execute a quick and fluid movement of pushing the oars away from the body which
will be followed by the forward swing of the upper body.
The Second Half of the
Recovery
The Upper body swings forward with the advancing hands and, as the body nears the correct
position of the entry, the athlete commences the forward movement of the seat to initiate
the new stroke.
Adaptation to Sweep Rowing
This adaptation requires the upper body to rotate in the direction of the oar movement,
particularly as the oar is extended forward for the entry. In effect, the athlete will
continue to face the oar, by allowing the body to rotate at the hips, and swing away from
the centre line of the boat. It is important during the forward reach that the athlete
maintain a good position to transmit the body weight to the footstretcher and to avoid
overextending the upper body.
Summary
The long-term objective of the coach and athlete is the mastering of good technique. This
will be achieved when the stroke cycle demonstrates:
a. consisted pattern and length
b. good blade depth
c. firm, direct and consistent action of the blade
d. relaxed, but controlled, body movements during the recovery
e. powerful, but fluid, body movements during the drive
With an overall impression of coordination, rhythm and
economy of motion. |
