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| How To Row - Drills - Check Points | |||||
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For ease of instruction the rowing stroke may be paused at several steps in order to check body position and technique. The positions where one pauses are known as Check Points. Remember, the rowing stroke itself is a continuous, smooth and flowing action.
At each Check Point use focus points to reinforce correct technique. For example, at Check Point One ensure that you are sitting tall, shoulders relaxed, handle drawn into the chest.
Check Point One - The Release
Check: Legs straight, balls of the feet are in contact with footboard, sitting tall, head up, eyes forward, shoulders relaxed, elbows behind the body, handle drawn to chest and wrists flat.
Check Point Two - The Rock Over
Check: Body rocked over from the pelvis not lower back, arms straight, shoulders relaxed, head up, eyes forward, legs straight, feet in contact with footboard and wrists flat.
Check Point Three - The Recovery (half slide position)
Check: Body maintains rocked over from the pelvis not lower back, arms straight, shoulders relaxed, head up, eyes forward, legs bent to half slide position, feet in contact with footboard and wrists flat.
Tip: Moving from one Check Point to the next allows the user to embed the correct rowing elements for each position in the stroke. Moving more quickly from Check Point to Check Point creates a flow which, as the pauses between the Check Points decrease, produces the smoothness of the rowing action.
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