Rowing drills with oars are to improve your technique and form in the sport. In addition, rowing drills can help you isolate certain elements of your stroke, in an effort to smooth transitions and improve your overall speed while rowing in a boat. Rowing drills range from whistle catches to acceleration drills.
Forward Pick Drill
This is a basic warm up drill that you can perform prior to most races and during practice. With your back in the finish position, start by performing 20 strokes using only your arms. After 20, sit up, using your back muscles to help you increase your speed and power. After an additional 20 strokes, transition into a half slide position. After another 20 strokes perform a full stroke until you are fatigued. Repeat the exercise as many times as you can.
Slapping
The slapping drill improves the way your hands raise to the catch, just after making contact with the water. Begin a basic stroke. Halfway through the stroke, keeping your blades feathered, slap down on the water, keeping your momentum moving forward as you do so. As soon as you slap the water, square up the blades, pushing down and into the water in an effort to propel yourself forward. Repeat this 10 to 20 times or until fatigued.
Straight Arm Rowing
This rowing drill is designed to prevent you from using too much arm muscle when rowing. With your arms in an extended position, use your lower back and legs to help propel you through the water. Row using this technique for 20 minutes or until fatigued. If you are looking to increase the difficulty of this drill, try rotating the blade until it is perpendicular with the water (squaring) to increase the resistance per stroke.
Acceleration Drill
This acceleration drill improves you and your team's ability to accelerate at the end of a race. With you and seven of your teammates rowing at a consistent pace, perform 20 strokes with a half press finish. After 20, perform 20 more with a three-quarters press finish. For the final 20 strokes, have the team perform a full press finish. Have your coach time you during this drill. As you improve you will see a decrease in your overall time.
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