On Water Rowing Course Lesson 4 - Posture and Pauses
Please print this document and use to remind yourself and the athlete of the correct posture positions needed when they are training in the boat.
We strongly suggest that the athlete has already seen the how to row wall-chart before getting in the boat so that they have a basic understanding of the rowing stroke.
It is also essential that they have a basic understanding of the correct posture and sequence before undertaking this lesson. If they have not already completed the Ergo series of lessons, then we strongly suggest having them view the video in Ergo Lesson 1 (click here)
In this lesson the athletes row with their oars flat on the water with a relaxed grip and a lazy feather see skill Rowing Skill 3 - Oars on water and lazy feather
Make sure that the athlete before rowing places their body in the correct posture positions with their oars flat on the water. Once understood have them execute the posture positions in sequence with the oars flat on the water. Next, have them repeat with the oars in the water during the drive phase.
Once they understand the sequence have them row normally but with oars on the water during recovery and every 3rd stroke insert pauses at the finish with hands away and at half slide on the recovery to reinforce the correct posture. They can use these pauses to confirm that they have the right body positions.
Once these posture and pauses skills are understood the next lesson in the series, (Lesson 5) will focus on the catch.
In the video above we discuss how to teach rowing with the correct posture and sequence with oars flat on the water and how to use pauses during the rowing stroke to reinforce proper posture and sequence. The pdf to the right contains the most essential aspects, and we suggest that you print this and take it with you to follow as needed.
Extra videos with further information on posture in the boat:
For when the athletes cannot achieve the correct body positions we have extra videos with further information, click here:
On Water Rowing Course Lessons: