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Technique Drills
6. Power Strokes Drill
Are you struggling with achieving your desired intensity with a low stroke rate? Try this drill called ‘Power Strokes’. This drill can be done in 2 ways:
DRILL 1
The first way to do this exercise and is quite good to include at the end of warming up is to do 3 up to 4 sets of 10 power strokes. The aim is to maintain the stroke rate of your warm up but increase your speed.
For example, if you are rowing at 24 strokes per minute at a speed of 2.5 meters per second during your warm up, towards the end of your warm up row 3 sets of 10 power strokes. Aim to increase your speed to 3.0 or more meters per second but keep your stroke rate the same at 24spm. Then row normally for 10 strokes and repeat the 10 power strokes 3 to 4 times.
DRILL 2
The second way to do this exercise is to row at your normal stroke rate and at your normal speed, then try to keep your speed but lower your stroke rate by 2.
For example, if you are rowing at 26 strokes per minute at a speed of 3.0 meters per second, aim to lower to 24spm keeping your speed at 3m/s.
To maintain your speed, keep a long stroke length, have a more powerful drive back and keep twice the recovery time on the way forward. Then lower your stroke rate by 2 again. Therefore row at 22spm keeping a speed of 3.0m/s.
Instructor Tip: Over emphasizing the slowness of the recovery can assist in the perception of control. |