Taking regular strokes, have the rowers close their eyes. This will force them to focusing on feeling for and hearing the cues needed to row together, and may also allow them to relax, especially in the upper body. Note In blind boats, either ensure a coach is watching and giving any required steering commands, or […]
Narrow Grip
Move the inside hand up along the oar shaft away from the oarlock, so that the inside and outside hands are bunched together on the handle. Take regular strokes.
Crossed Arms
Switch the positions of the outside and inside hands on the oar handle, so that the arms are crossed. The outside arm should cross above the inside arm. Take straight-arm strokes only, to avoid needing to deal with bending the arms at the finish. Note The aim of this drill is to emphasize the different […]
Reverse Cat Paw
This is a combination of the Inside Arm Only and Outside Arm Only drills. The inside hand should be on the oar during the drive, and the outside hand on the oar during the recovery. The hand that is not actively holding the oar can be laid on top, so that it is ready to […]
Cat Paw
This is a combination of the Inside Arm Only and Outside Arm Only drills. The outside hand should be on the oar during the drive, and the inside hand on the oar during the recovery. The hand that is not actively holding the oar can be laid on top, so that it is ready to […]
Outside Arm Only
Hold the oar handle only with the outside hand. The inside hand can be placed on the inside thigh or hip. Be careful that placing it behind the back can lead to incorrect rotation of the upper body. Now take regular strokes, but only on the square (the outside hand does not feather the blade). […]
Inside Arm Only
Hold the oar handle only with the inside hand. The outside hand can be placed on the outside thigh or hip. Be careful that placing it behind the back can lead to incorrect rotation of the upper body. Now take regular strokes. You can start on the square, and then transition to the feather. Note […]
Catch Placement
Start at the finish, with the boat stationary and blades squared and buried. Then take one full recovery, ending with the blades buried at the catch. Do not take a stroke, but reset to the finish. Watch for correct posture, timing and handle heights. Repeat as needed. Note To ensure the boat is set during […]
Reverse Pick Drill
Starting by sitting at the catch, with the blade squared and buried. Take 10 strokes where you move only a few inches from the catch. Only your legs should move, with your body angle remaining constant and your arms straight. Then move to 10 strokes where you take half of the full leg drive, again […]
Square Blades
Take regular strokes, but keep the blade fully squared on the recovery. In larger boats, rowers can sit out with their blades flat on the water to help set the boat. This drill will be more challenging in smaller boats where that is not an option. Progression In larger boats, you can decrease the number […]
Catch Stability
Sit on an erg at the catch, but not holding the erg handle. Instead, for sculling boats, hold a one-pound weight in each hand in a sculling catch position. (For sweep boats, could try the same with either the same weights or some sort of short, light bar.) Play with slight leg movement from the […]
Push/Pull
Start at the finish, with blades squared and buried. Push arms away to an arms only catch, then take arms only stroke, finishing with the blades still buried. Progression Arms only, arms and body, half slide, full slide Note Ensure blades stay buried at the same height throughout. Boats shouldn’t move significantly on each stroke […]