John Keogh, rowing coach: Late drive early recovery

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Information about John Keogh, rowing coach: Late drive early recovery

Published on February 3, 2014

Author: rowperfect



John Keogh, head coach women for Rowing Canada Aviron gave this talk at the 2013 Joy of Sculling rowing coaching conference.

John Keogh Head Coach – Women Rowing Canada Aviron

Technique – Late Drive & Early Recovery Maximising boat run and preparing the body correctly in the early part of the recovery are essential for fast and efficient rowing.

Our goal in the final stages of the drive phase is to keep load on the spoon by suspending our body weight off the handle, to maximize the distance travelled by the boat each stroke Coordination of muscle groups through the drive phase to achieve the above this is essential Posture is crucial for effective suspension

In boat set-up important to achieve effective and efficient movement Rigger height / overlap Gearing – span versus inboard Foot placement, angle and height – heel contact

Mid Drive Driving through heels – gluts, abs, thighs active Suspending body weight off seat Trunk begins to open – through feet

Late Drive Trunk and legs accelerating through the feet Arms start to draw

Everything driven through feet (heels) VIDEO

Pressure through feet and the pull on the hands is needed to keep muscles activated and hence provide postural effectiveness

Good posture is a balance between abdominals and core, and posterior back extensors and deep stabilizers to keep the back in neutral position Pelvis in a slight and strong posterior rotation (rocked back) Controlled through action of balance between hip flexors, quads, and gluts

Poor posture – the pelvis collapses into full posterior rotation Hip flexor and quads mechanically disadvantaged (stretched), can’t rotate pelvis forward into recovery End up with a slouch and rely solely on abs to pull trunk forward leaving pelvis behind

Result – inability to set a good catch position with the trunk and pelvis. Increased load on lower back (flexion) and rib area (increase tension on serratus / oblique's) Less powerful / lose of power

Physical issues that will contribute to poor posture at the finish and recovery sequence Tight hamstrings Poor core control Tight calf muscles Over active abdominals Motor patterning Over active hip flexors Weak glut muscles

Common injuries from poor pelvic positioning at the finish and early recovery of the rowing stroke Rib Injury Over activation of oblique's and serratus resulting on excess pulling on the rib attachments Disc Herniation Taking load in a flexed lumbar position (potentially even more serious in the sweep motion due to rotation)

Ideas on reinforcing good motor patterning in the gym. Stiff legged dead lift Seated rock-over

Early Recovery 1 Gluts, thighs and abdominals active “Pressure still on the foot plate” Outside hand shapes the turn – “conveyor belt motion”

Early Recovery 2 Relax gluts to allow pelvis to rock forward Handle flows away on a level line Pelvis swings over Ischial Tuberosity – spine in neutral

Early Recovery 3 Organized by ¼’’ slide End Goal: Organised , weight firmly placed on feet – ready to feel the boat run beneath

Effective recovery is limited by posture at the finish Finish poorly – start poorly

Why do we want the pelvis to rock-over? Generate effective length Place biggest muscles in a position to produce maximum force Reduce injury rate

Task In pairs – take turns to observe 1. Standing , (thinking about rowing long), try to touch toes  Back position observations  Where did you feel the stretch or limitation? 2. Standing holding hips, swing hips forward maintaining neutral spine, stop when stretch in hamstring prevents further hip swing  Back position observations  How far from our toes are our hands?  Where did you feel the stretch or limitation? 5-10 Minutes


______________________________________________________________________________ Image courtesy of Alison McGregor

Acknowledgments Steve DiCiacca – Physiotherapist, RCA Alison McGregor – Imperial College, Great Britain

Thanks for listening and participating John Keogh +1 519 639 8042

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