Rowing is a complete exercise, working your arms, legs, chest, back and abs. You can join a rowing team to get an aerobic workout, burn calories and reduce stress. Rowing drills improve coordination, blade control, balance and acceleration. The drills also can increase body alignment and reflexes.
Forward Pick
The forward pick is a warm-up rowing drill. Complete 20 strokes with just your arms. Do 20 more strokes with your arms and back. After 20 strokes, alternate between half-slide and full slide. Slide refers to the tracks your rowing seat slides on. The forward pick helps you get a feel for the different parts of the rowing drive and recovery sequence.
Quick Catches
Practice quick catches by rowing normally until the coach blows a whistle or shouts "catch." The catch is the part of a rowing stroke where the oar enters the water. Change up the quick catches drill by increasing the stroke rating. Increasing your strokes per minute while practicing quick catches improves coordination.
Square Finish
Practice square finish by rowing normally but keeping your oar square, or perpendicular, to the water until your arms are fully extended. Feather the stroke after your arms are fully extended. Feathering means rotating the oar so it is parallel with the water. The square finish drill trains you not to feather before you've removed the oar from the water.
Pair Add-in
Practice pair add-in to gain coordination and get a feel for boat acceleration. One pair rows for 20 strokes, then another pair joins and rows for 20 strokes. Add a pair every 20 strokes until all eight are rowing. Practice adding pairs from the bow to the stern and back again.
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