Drill Sergeant: “Pushing Water ”

By Frank Biller

Some rowers are already racing, some are trying to get better at higher rates with another month or so to go until the real deal, others are just looking at starting speedwork in a few weeks. Regardless of intensity, skill level or whether you scull or sweep, here is a great drill to practice. It will focus on the most important part of your stroke, where the speed is made: the transition from recovery (catch) to drive.

How to do it?
In team boats do it alone, pairs or fours, in the single it’s a bit of a confidence drill as well. Sit at three quarter slide with blades buried. Keep blades buried as you roll into full slide position – feel the stretch in arms and shoulders as the blades load up and you gently press back into three quarter slide position again. Keeping your blades in the water you repeat a few times – then take a full stroke finishing the stroke.

What to look for?

1. Feel connection at transition point – what does it mean to have the “blade loaded”?

2. Maintain proper upper body posture supported from core.

3. Understand why rowing is being done between “knees and first rib” and strengthen core with this exercise.

4. Feel that same level of control and position when you go to full strokes, and especially when you increase pressure and rating.

Advantages

1. Very easy to feel connection and relaxation, despite applying force both ways.

2. Strengthen your core while practicing technique

3. Feel forces that work on blade, boat and body at the most important part of the stroke.

4. It is one of these drills both novices and elites should do on a regular basis.

Disadvantages

• Make sure you keep rotating rowers, avoid stiffness, especially in the beginning.

• Not suitable for “novice” single scullers in cold water…

Health corner: “It’s Like riding a Bike!”

By Merrill Hilf

Like a spring migration of birds, rowers are back on the water. Almost everywhere, ice has melted, regattas have begun, and masters rowers are shaking off the dust and oiling up their joints.

Wouldn’t that be great if lubricating our joints were really possible?
In some ways, it is, but not by using WD-40!

If you haven’t been on the water in a while (i.e. you can’t remember when it was), there are a few things you can do to make the transition back to the boat less of a shock to your body. Firstly, plan your return in stages. Maybe row two or three times in team boats for the first two weeks, then add another row until you’re back to what is typical for you. Schedule in time to stretch before and after you row.
Second, leave the hammer at home! There is no need to row hard until you build an aerobic base. Doing high rate pieces in April, will not help you race in June, and may be too much too soon resulting in various injuries. Tendentious and bursitis come to mind, and can wind up being that nagging injury you could have avoided. Tendons can become inflamed when too much stress is placed on them in a short period of time. By gradually increasing the stressors, the muscles and tendons have a better chance to accommodate to the change.

Lastly, don’t be hard on yourself. Getting back into any exercise routine is difficult. You may need to get up much earlier, and go to sleep when everyone else is watching the Final Four. If you’ve been at this a while, the old body rhythms will fall into place sooner than you think. You’ll start yawning at 8pm, and will know the exact time of sunrise, sunset, and when the newspaper is delivered. Welcome back to the water, be smart and injury free.