Working on your rowing technique can be a lifelong quest for perfection for serious rowers. As Michelle Guerette, two-time world championship bronze medalist in single sculls explained in a May 2008 article in The New York Times, "There are principles in rowing that are universally correct." The rowing stroke can be broken down into four parts, and training techniques exist for practicing each of them.
Catch and Drive
The catch in a rowing stroke is the point when the legs are compressed and the blade enters the water. Guerette says she thinks about "really leaving everything still except the legs during the catch." The movement should feel smooth and relaxed rather than quick. The rower then drives the boat forward primarily with his leg and back muscles. In a boat with a crew rather than an individual sculler, rowers should reach out to get an extra inch of water and keep the blade underwater. If you see lots of splash, the blade is partially out of the water.
Finish and Recovery
At the finish of the stroke, you should maintain pressure while drawing in your arms, and then release the blade smoothly and cleanly from the water. During the recovery portion of the stroke, with the blade out of water, you compress your body and prepare to begin another stroke. With a crew, hand levels on recovery can make or break a boat. If a crew member doesn't keep his hands high at recovery, he will sky the blade, lean forward, and throw off the boat's balance. Raising the hands encourages a smooth transition between recovery and drive.
Daily Drills
Guerette said she does daily drills to perfect her technique while increasing her strength. She will row with her feet out of the boat's "shoes" for three to five minutes to work on her balance. She will loop a bungee cord underneath the shell, creating drag. When the bungee cord is removed, "you feel light and springy." When training for her best race, the 2,000 m, she will row 1,000 m at four times at high speed, paddling between each session for a brief period.
Strength Training
You won't be able to sustain excellent technique for an entire race unless you are supremely fit. Guerette spends about five hours per day on the water. She weight-trains three times per week. She spends 20 minutes per day doing exercises to strengthen her abs and back muscles, the most vulnerable part of a rower's body. The exercises include Pilates, yoga and sit-ups on a stability ball.
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