Published on February 3, 2014
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 email@example.com +1 519 639 8042
John Keogh: Late drive & Early recovery conference slides. ... he’s the head coach women for Rowing Canada Aviron. See him interviewed on YouTube.
john faulkner Sales Representative ... Senior Rowing Coach at St.George Rowing Club, ... John Keogh, rowing coach: Late drive early recovery. 2,221 Views ...
Rowing coach at Walford Anglican School for Girls, Rowing Coach at Prince Alfred College Education Prince Alfred College See less ...
Canadian rowing team enjoying ‘rock ... “It’s amazing to have this recovery station ... not lengths,” said women’s coach John Keogh.
Rowing Biomechanics: ... biomechanical requirements of rowing; a propulsive drive phase and a recovery phase ... during the early recovery ...