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Technique Drills 5. Feet Out Rowing This drill can be used when warming up or cooling down.
Perform this drill by rowing lightly (with little effort), without your feet strapped in on the footboard. Your feet should be resting on top of the footboard with no feet support. The aim of this drill is for the rower to concentrate on keeping the feet in contact with the footboard and to feel the weight transference on the Rock Over at the Release.
This drill must be done when rowing lightly, as the momentum on the drive may cause you to move back too far and may result in falling off the back of the seat. Once you get used to this drill you can then add extra pressure (effort).
Instructor Tip: Use drill is important if there are problems with the footstraps becoming loose when rowing. This can be as a result of leaning too far back at the Release. This causes your toes to lift up, pulling on the footstrap and hence then using your toes to pull yourself back up the slide. This can cause pain in the hamstrings and buttock areas as well as extra pressure on the lower back when leaning back too far.
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