Comparable to cross-country skiing and distance speed skating for intensity, rowing gives you a total body workout. Rowing is divided into two categories: sweeping and sculling. Sweeping occurs in a boat with multiple rowers, each holding a single oar with both hands. Sculling rowers use two oars each in either single- or multiple-person boats. Whether you are new to the sport or a seasoned rower, improving your speed and endurance demands practice.
Step 1
Practice proper rowing posture by keeping your back straight throughout the stroke. As you bend forward, pivot at the waist without rounding your back. Keeping a straight back opens your lungs and improves the stability of your stroke finish.
Step 2
Sit in the catch position with your legs compressed, chest near your thighs and arms extended in front of you. Lower and raise your paddles in and out of the water several times while maintaining your body position to improve your catch, according to Michelle Guerette, two-time bronze medalist in the World Championship singles competition.
Step 3
Perfect your finish. As you quickly lean back, stop the momentum of your upper body with your stomach muscles. With a stationary upper body, feathering the oars becomes easier.
Step 4
Power the entire stroke with your legs. If you have trouble applying pressure through your feet during the stroke, practice rowing for several minutes with your feet out of the boots. If you let up on the pressure through your feet, you are likely to fall back into the boat, says Guerette.
Step 5
Ask a coach or teammate to videotape your rowing form. Watch your technique and note the areas where your stroke is weak or inconsistent. Build drills into your training sessions to correct these areas.
Things You'll Need
- Boat
- Video camera
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