Catch – The Rowing Playbook

Eyes Closed

admin — Sat, 28 Nov 2020 09:07:02 +0000

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 have at least one rower sitting out to steer.

Narrow Grip

admin — Sat, 28 Nov 2020 09:00:06 +0000

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.

Note

This will make the oar blade feel lighter in the water, since there is now a longer average lever arm to the oarlock.

Crossed Arms

admin — Sat, 28 Nov 2020 08:57:38 +0000

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 in outside and inside shoulder heights at the catch. By putting the outside arm over the inside arm, the outside shoulder should be forced to be slightly higher, and cannot dip at the catch.

Reverse Cat Paw

admin — Wed, 18 Nov 2020 10:42:27 +0000

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 grip the oar at the changeover.

Note

This drill can only be done on the square (since the inside hand is not on the handle during the recovery).

Cat Paw

admin — Wed, 18 Nov 2020 10:40:31 +0000

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 grip the oar at the changeover.

Note

This drill can be done either on the square or on the feather (since the inside hand is on the handle during the recovery, when the blade is first feathered and then squared).

Outside Arm Only

admin — Wed, 18 Nov 2020 10:32:36 +0000

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).

Note

The oar loading will feel heavier with just one hand on the handle. Focus on feeling the hang through the lats on that side of the body, and holding good posture from the catch through the drive. Also, feel how unweighting the outside hand drops the blade into the water (in contrast to pushing the blade in).

Inside Arm Only

admin — Wed, 18 Nov 2020 10:28:45 +0000

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

The oar loading will feel heavier with just one hand on the handle. Focus on feeling the hang through the lats on that side of the body, and holding good posture from the catch through the drive.

Catch Placement

admin — Mon, 16 Nov 2020 12:46:42 +0000

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 this drill, in larger boats, have rowers sit out with their blades flat on the water to help balance.

Reverse Pick Drill

admin — Sun, 15 Nov 2020 20:19:06 +0000

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 keeping your body angle the same and arms straight. Then 10 strokes with a full leg drive. Then 10 strokes added the body swing, but still keeping the arms straight. And finally 10 full strokes.

Progression

The number of strokes at each position can be altered (perhaps moving it to 20), or each phase can be continued until the coach is satisfied that the technique is good.

Note

To ensure the boat is set during this drill, in larger boats, have rowers sit out with their blades flat on the water to help balance.

Square Blades

admin — Fri, 13 Nov 2020 13:25:43 +0000

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 of rowers sitting out to make this more challenging.

Note

When no one is setting the boat, keeping the rate high enough and the rowing fluid helps keep the speed higher, helping the balance.