#1 Rowing Techniques
There are two distinctive techniques in rowing. One is sculling where a rower has two oars, and the other one is sweep rowing where a rower has only one oar. Sculling oars are shorter with smaller blades, compared to longer sweep oars and their bigger blades.
Sculling employs more symmetrical stroke, while in sweep rowing a rower rotates to either port or starboard side.
Due to smaller blades that provide less resistance, and more symmetrical motion, sculling is developmentally more appropriate technique for youth and beginner rowers.
Sculling
Sweep Rowing
#2 Rowing Styles and Stroke Variations
Rowing stroke has many variations and styles. One coach may teach you one thing, and the other coach may ask you to do that same thing in a slightly different way. This does not mean that one way is right, and the other one is wrong. It just means that they are different. Regardless of the style, as long as the team rows the same way, they can still be a very competitive and fast crew.
Rowing styles can be classified using different criteria. One way to do it is by differentiating stroke’s sequence, and range of motion (RoM). The sequence can be more simultaneous or consequent, and the RoM can emphasize more legs or body swing.
In addition to different rowing styles, there are also many variations of a rowing stroke. Some coaches like their crews carry their blades higher off the water, or to square their blades early on the recovery. Some coaches will ask rowers to move their arms away quicker on the recovery, while others will tell their rowers to gather and make a subtle pause at the finish before moving arms away. Another example is when the coaches instruct rowers to use their feet to pull the boat in coming at the catch, in contrast to letting the boat come to them.
All these variations have supporting arguments why they work, and as long as everyone within the same boat does exactly the same thing, those arguments will hold truth.
#3 Rowing Stroke Positions and Phases
The two main positions of the rowing stroke are the catch, and the finish. The catch position is at the front end of the stroke, and the finish position is at the back end of the stroke.
The two main phases of the rowing stroke are the recovery phase, and the drive phase. The recovery phase is when the blades (oars) are outside of the water and the boat is slowing down, while the drive phase is when the blades are in the water and the boat is being propelled forward.
During the recovery phase a rower is preparing their body and blade for the next stroke, is taking a short break (recovery), and is trying to minimize the negative impact on the boat speed, i.e. sustain as much of the boat’s velocity as possible. During the drive phase the rower is exerting power by pushing their legs, swinging their body, and pulling their arm to move the boat forward.
#4 Rowing Stroke Sequence
Similarly to running and swimming, rowing is continuous cyclical activity where rowers repeatedly perform the same movement pattern while rowing. This movement pattern follows a logical and efficient sequence.
Starting from the finish position, rowers move their arms away, body over, and then slide into the catch position to complete the recovery phase. From the catch position, rowers push their legs, swing their body, and finally pull their arms to complete the drive phase.
Following this kind of sequence, the rowers push their legs throughout the entire drive, while they swing their body about half way through, and pull their arms just towards the end of the drive. Therefore, rowing is all about pushing and not pulling. Legs are predominant muscle group that generates power in the rowing stroke, and moves the boat forward.
Watch this video from World Rowing about the Essential Sculling Technique
#5 Stroke Rating, Rhythm, and Ratio
The stroke rating, rhythm, and ratio are important factors for successful rowing performance. Rowing strokes should always be smooth and relaxed with a natural flow to allow the maximum boat glide. Good rhythm and ratio will provide better boat control and therefore will have positive effect on the boat glide.
We can describe rhythm as a pattern of fast and slow movements performed in a succession over a certain period of time. For rowing, this means how fast the rower performs each movement within the rowing stroke, and in a succession of multiple strokes.
The rhythm in rowing varies depending on the rowing style, and the level of rowing proficiency. The rhythm also changes with the shift in the stroke rating, which is the frequency or number of strokes per minute.
When rowing at a steady state pace, i.e. at lower stroke ratings, rowers should always aim to row with a rhythm that has recovery phase slower than the drive phase. This will promote boat propulsion on the drive, and boat glide on the recovery. At low ratings, a good rhythm for faster boat classes equals 2:1 between the recovery and drive phase, and for slower boat classes close to 2:1 ratio. When the stroke rating goes up to 30 strokes per minute and higher, the rating is close or equal to 1:1 ratio.
Watch this video from USRowing about the Sculling Basics
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