Racing starts and a 500m piece to end a hard rowing session
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In this video, John takes his crew through a series of racing starts and a 500m piece. This video focuses on how a crew should build and maintain speed during the early stages of a race.
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Video Transcript
Find that looseness out the front
okay single stroke three-quarter position
to the catch
now we're checking on the quarter slide all
right okay okay just one stroke all crews
attention go
good
we'll do one more
just make sure you're relaxed long in the
arms okay
it's important that the first thing you're
thinking about doing on the start line is
pushing on the command all right pushing on
the feet everybody okay
crews attention go
Let's go to three strokes
so three-quarter half three quarter right
so just remember girls that this half stroke
is um a very tight one okay just make sure
you don't go over it so it's really the handles
and it's just legs up and down again really
all right let's try this
crews attention go back
yep so that that second stroke still gonna
be a little bit quicker on the legs
all right three strokes again
remember you're still stretching as you're
sort of pushing on that second stroke don't
don't go on breaking arms here and that second
stroke it's a short stroke really focus on
the legs crews attention go
push it push the next one there we go all
right go to five
it's good relax ready attention go push it
drive them down lock them down
keep that down that's it
so legs are really going to be firing
like pistons in an engine, it's going to just
drive them down as the boat speed goes up
you've got to keep going up with a leg drive
all right from a dead stop or a dead position
legs go down quicker quicker quicker until
we get up into the rhythm all right I'll go
to seven strokes
okay crews attention go
fire the legs down fire them down you're pushing
the boat speed up here even more again that's
it up to its max
so
i'll go to 10 strokes
um you can call down on ten if you can
all right good
just watch that second and third stroke sometimes
you want to pull a little harder than you
should push all right sometimes your legs
become a little slower in those two okay come
forward ten strokes
crews attention go push them down drive the
boat speed up to its maximum for the whole
race here
lock them down
that's good keep moving just paddling
Just try to find some good solid rhythm here
girls in preparation for this uh final 500
that we're gonna do
it's drawing up stepping out
find that loose catches early square backsplashes
just build your pressure a little bit
about 150 meters to go
let's think about when we go to that initial
build and we're driving through the hips together
all right girls you can move in after this
on this
find that rhythm we had in the tens build
it up
that's it sit back on it
drive the legs
find that looseness out the front
lets get a bit of a step out working for us
drawing it up
not drawing through too far
let's drive it home
100 meters to go
row light
okay single stroke three-quarter position
to the catch
now we're checking on the quarter slide all
right okay okay just one stroke all crews
attention go
good
we'll do one more
just make sure you're relaxed long in the
arms okay
it's important that the first thing you're
thinking about doing on the start line is
pushing on the command all right pushing on
the feet everybody okay
crews attention go
Let's go to three strokes
so three-quarter half three quarter right
so just remember girls that this half stroke
is um a very tight one okay just make sure
you don't go over it so it's really the handles
and it's just legs up and down again really
all right let's try this
crews attention go back
yep so that that second stroke still gonna
be a little bit quicker on the legs
all right three strokes again
remember you're still stretching as you're
sort of pushing on that second stroke don't
don't go on breaking arms here and that second
stroke it's a short stroke really focus on
the legs crews attention go
push it push the next one there we go all
right go to five
it's good relax ready attention go push it
drive them down lock them down
keep that down that's it
so legs are really going to be firing
like pistons in an engine, it's going to just
drive them down as the boat speed goes up
you've got to keep going up with a leg drive
all right from a dead stop or a dead position
legs go down quicker quicker quicker until
we get up into the rhythm all right I'll go
to seven strokes
okay crews attention go
fire the legs down fire them down you're pushing
the boat speed up here even more again that's
it up to its max
so
i'll go to 10 strokes
um you can call down on ten if you can
all right good
just watch that second and third stroke sometimes
you want to pull a little harder than you
should push all right sometimes your legs
become a little slower in those two okay come
forward ten strokes
crews attention go push them down drive the
boat speed up to its maximum for the whole
race here
lock them down
that's good keep moving just paddling
Just try to find some good solid rhythm here
girls in preparation for this uh final 500
that we're gonna do
it's drawing up stepping out
find that loose catches early square backsplashes
just build your pressure a little bit
about 150 meters to go
let's think about when we go to that initial
build and we're driving through the hips together
all right girls you can move in after this
on this
find that rhythm we had in the tens build
it up
that's it sit back on it
drive the legs
find that looseness out the front
lets get a bit of a step out working for us
drawing it up
not drawing through too far
let's drive it home
100 meters to go
row light