RowErg

Technique Teaching Points: 6 Minutes . Damper: This isn’t resistance, it’s the amount of air the machine lets in. A higher damper means more air in the machine, which slows the flywheel quicker, requiring more effort to maintain the same speed. It feels like resistance, but it isn’t.. The Catch and Drive (Power Phase). Start at the Catch: Sit up tall with a strong, straight back. Your shins should be vertical and arms long. Keep your head, neck, and shoulders relaxed. Drive through the Legs: Initiate the drive by pushing with your heels, extending your legs. This is the strongest part of the stroke. Swing the Body: After your legs are almost fully extended, swing your body open from the hips. Keep your back angle stable and your core engaged. Pull with the Arms: Only after your hands have passed your knees, pull the handle to your lower ribs. Bend your elbows and keep them close to your body. Your wrists should remain flat.. The Finish and Recovery (Return Phase). Reach the Finish: At the end of the drive, your legs are straight, but avoid locking your knees. Your body should be in a slight reclined position (around 11 o'clock) with relaxed shoulders and a neutral head position. Reverse the sequence: The recovery is the return to the catch. First, extend your arms straight. Swing the body: Next, hinge forward at your hips, swinging your body and handle forward. Slide the legs: Finally, slide up the track by bending your knees until you return to the starting position, ready for the next drive.. Key principles for perfect form. Power comes from the legs: The drive starts with your legs, not your arms. Stay fluid: Avoid jerky motions. The drive and recovery should be a smooth, continuous cycle. Keep wrists flat: This protects your wrists and allows for a better connection to the power generated by your legs and core. Relax: Keep your shoulders and upper back relaxed throughout the stroke to prevent tension and injury. Use your core: Maintain a strong core to support your spine and stabilise your body

Divide class into groups of 3. Set an 8-minute countdown. Athletes alternate rowing and resting in a 'Take what you want' format. Recommended effort is 150-200m before switching. Use 'I go, you go, you go' format for rest. Focus on practising high-intensity efforts and doubles transitions