Drilling down

The most effective way for a rower to improve the form of their stroke is through execution of drills. Why is this so? Drills break down the complexity of the rowing stroke into its component movements, allowing the rower to instill each motion into their neuro-muscular system.

Movement patterns

The rowing stoke, like many other highly repetitive movements, is a movement pattern. This means that it is most effective when performed on a semi-involuntary basis. A common example of movement patterns is walking. It is a voluntary muscle pattern only in the sense that we decide when we walk, but our bodies have essentially created a movement pattern that is performed involuntarily. When was the last time you actually had to actively think how control each of the dozens of muscles the body uses when you walk? I can tell you, it was when you were about 1 year old. In fact walking is a movement pattern we take for granted, but it took most of us nearly a year and half to two years to learn! Is it any wonder that we have to devote the time we do to learn how to scull?! 

So, when we learn a new pattern, be it skiing, rowing, or a dance step, we have to actively repeat the motions hundreds (maybe thousands) of times for it to become automated enough to allow our brain to focus on refinements while our body takes care of the base movement on its own. This is what drills help us do. Below I describe several drills that I will have each of you learn and perform on during your workouts. As my primary reference, beyond my own experience, I have used "The Art of Sculling" by Joe Paduda. A great entry level book about sculling that I would happily recommend to anyone of you.

Bodywork drills

Straight arm sculling

This drill is the best way to fix the most common error novice scullers make, bending the arms at the beginning of the catch.  Using your arms at the beginning of the stroke is a reflexive movement that comes from other movement patterns and pollutes the rowing stroke. It is nearly impossible to eliminate by thinking.

With straight arm sculling, you perform a partial stroke that consists only of the leg drive. Your arms stay straight the entire time, and when your legs are fully extended, you simple drop the hand to pop the blades out of the water, and slide the legs back forward to the next catch. It certainly takes several tries to get the feel for this drill, it will seem very strange at first, but the more of this drill you do, the more automatically this problem will be corrected; often very quickly.

Arms and back

The partner drill to Straight arm sculling, arms and back involved taking very small, short strokes only using body swing and the arms. The Arms and back drill creates automation of the second half of the rowing stroke, and will emphasize the distinct sequence of arms and back motion as separate from the leg drive.

Again, this drill will feel strange at first, but it is a great way to clean up the overall stroke, and it is a great way to warm up the smaller muscles of the torso and upper body at the beginning of a workout.

Pause drill

Pause drills are great for slowing down the stroke, and allowing the sculler to stop at a crucial moment of the stroke so they can evaluate their body position. This is the drill where the brain and the body speak to each other through a feedback loop. At each pause, you can actually do what you really want to, take stock and think about what you are doing.

The arms away drill is where you pause at the beginning of the recovery. Your legs are fully extended, you have pushed your hands away and swung your body forward. Pause for a second, make sure everything is in its proper position, and then slide your legs up through the recovery to the next catch.

Bladework drills

Blades square

Helps to clean up the finish by ensuring the sculler releases the blades from the water square. Additionally, keeping the blades square during the recovery forces the sculler to maintain a lower hand height which will foster development of balance within the boat.

This is a very challenging drill, and at first, the sculler may row with blades 3/4 square, which is slightly less punishing. Additionally, rowing square can be learned by alternating between square and feathered strokes in any combination.

Novice scullers should not try to row square in the wind or on choppy water.

Feet-out sculling

Rowing with your feet out, or unstrapped, will ensure that the release is as clean and smooth as possible. Your hands will have to accelerate quickly away from your body at the finish, your back swing will have to be immediate, and you will NOT be able to pause at the finish, a common mistake with novice rowers.

This drill feels a lot scarier than it is. A great way to get the self confidence to do this drill is to practice it on an erg. Always learn this drill while rowing with low pressure rates, calm smooth strokes, and never row with your feet out if the water is choppy. 

References

Paduda, Joe . 1992. The Art of Sculling. Campden, ME : Ragged Mountain Press. (pg. 9 - 17).