Perform this drill by rowing lightly (with little effort) during the warm up or cool down.

The feet are not strapped in on the footboard. You can rest your feet on top of the floating heelrests.

The purpose of this drill is to concentrate on keeping the balls of the feet in contact with the footboard at all times when rowing.

Instructor Tip: This drill can be used if there are problems with the footstraps loosening when rowing. This can be as a result of leaning too far back at the Release which tends to cause a lift in the toes and a pull on the footstraps.

Often the rower tends to use their toes to pull themselves forwards up the slide on the Recovery, this can cause tightening and pain in the hamstrings and buttock areas as well as putting extra pressure on the lower back.