Rowing / Sculling is a combination of Power Phase and a Recovery Phase. It is necessary to combine the two
successfully. Relaxation is the key to effective technique. Rowing / Sculling is a continuous movement, each stroke starting as
the blade returns to the water from the previous one. There is a definite rhythm / ratio between the two phases.
- The CATCH. The back is connected by providing pressure between the legs and the water. The back is held firm and the shoulders and
arms are kept relaxed. This enables the lower back and lateral muscles (latissimus dorsi) to hold the pressure for the legs and the
water. The rower is then suspended (hanging) between the oar handle and the water with tension in the leg muscles. The water pressure is
felt in the backs of the fingers.
- The LEG DRIVE commences and accelerates while the rower continues to hang from the oar with the pressure still firmly in the back
and lateral muscles. The back is accelerated to about 15 degrees past the vertical, maintaining constant pressure.
- The ARM DRAW commences during maximum leg acceleration, pulling the handle with the elbows / triceps maintaining pressure in the
fingers, until the oar needs to be extracted close to the body.
- At the FINISH of the stroke, the spoon must be released cleanly from the water with downward pressure from the hands. The handle is
turned (feathered) with a relaxed movement of the inside hand, keeping the wrist relatively flat. It is then moved freely away from the
- PREPARE the body position for each stroke by sitting at backstops until the arms have moved the handle on past the knees. The
desired body position is achieved by stretching the shoulders and lateral muscles forward while keeping the seat stationary. The handle
is held lightly and the shoulders are kept relaxed. The body weight is drawn from the seat to the feet. When rowing sweep it is
necessary to bring more weight onto the inside leg as the boat moves onwards. This enables the rower to achieve good length easily.
- Control the SLIDE to the boat speed feeling the balance with pressure on the feet, with the arms moving the handle onward to the
“catch”. The oar is squared before reaching the catch, and placed in the water. The pressure on the feet is transferred back
to the oar handle by connecting the legs and back to the spoon.