Warmup Exercises

The Dynamic Warmup - The Rowing Australia Recommendations for warming up before Rowing - [here ]

 

Land Exercises and Ergo Testing

Core Stability exercises for Rowing - [here ]

Flexibility and Stability Tests [here]

Power Protocols [here]

National Land Testing regime [here]

 

Rigging - In Boat Measurements and Videos

Gearing Ratios [here]

Great Website to help you calculate your rigging measurements - http://www.biorow.com/RigChart.asp

Some great how to Video's with regards to Rigging:

How to change the feet hegiht and seat height - http://www.youtube.com/watch?v=iU-_RvRdL4M&feature=plcp

How to measure and change the gate height - http://www.youtube.com/watch?v=pOTb0LyGnNk&feature=plcp 

How to adjust a pair of sweep oars - http://www.youtube.com/watch?v=ag9FElLVX90&feature=plcp

How to adjust a pair of sculling oars - http://www.youtube.com/watch?v=BRhVi62U3-w&feature=plcp 

How to measure the pins on the rowing boat - http://www.youtube.com/watch?v=_rfmJmxJ5EU&feature=plcp

How to measure the span on the rowing boat - http://www.youtube.com/watch?v=VlxoOuhRkqk&feature=plcp 

How to make last minute changes in the boat before a race - http://www.youtube.com/watch?v=doxsMqoMREk&feature=plcp

 

Technical Drills on the water

Stuff the Duck by the Australian Womens Pair 2012- http://www.youtube.com/watch?v=11eSz5ZbAHk&feature=relmfu

How to control and measure the pelvic rotation - http://www.youtube.com/watch?v=1Sdr5nH-pA0&feature=plcp

A great example of sequence from Dan Noonan and Nick Hudson of the Aus Mens Quad - http://www.youtube.com/watch?v=O-lkfdOejk8

Single Sculling technique - Dan Noonan the Stroke of the Australian Mens Quad  - http://www.youtube.com/watch?v=uCwY6SPKOGg

 

Motivational

How to win (A look into enemy GB's camp) - http://www.youtube.com/watch?v=O-lkfdOejk8

The Spraklen Rowing Philosophy (Great Motivational Talk) - http://www.youtube.com/watch?v=YNA-JaCkvQg

 

Training Programs

Blank Training Programs [here ]

 

Coxswains

A website dedicated to all things coxswain:  http://www.coxmate.com.au/resources-for-coxswains

A great blog site from the Coxswain of the US Women's Eight  - http://www.9thseat.com/

Coxswain of the 2008 Olympic Champion Men's Eight, people always ask me....what do you do - http://www.youtube.com/watch?v=Uo4c4N8izEA -

Australian LW Mens 8+ Coxswain Call from 2011 Gold Medal Winning crew at World Championships - http://www.youtube.com/watch?v=G2ZrDIb6NYI 

A Melbourne Grammar School 1st 8 Coxswain call from 2012 Regatta - http://www.youtube.com/watch?v=KzEfOBWSmEU

 

Discussion Papers

 

2012RowBiomNews06.pdf - What Blade efficiency means and how it can be evaluated and improved

 

2012RowBiomNews05.pdf - Rowing rhythm, stroke length and effectiveness

2012RowBiomNews04.pdf - Power transfer between rowers through the boat

 

2012RowBiomNews03.pdf Rotational motions of the boat

2012RowBiomNews02.pdf - Results of testing a new instrumented gate revealed suprising unknown phenomena

2012RowBiomNews01.pdf  - How the speed / rating ratio depends on the duration of the exercise

2011RowBiomNews11.pdf - Would there be an advantage to locating the oarlock above the centre of the pin? Drag setting on Ergo's?

2011RowBiomNews10.pdf - Roadmap on Rowing Biometrics?

2011RowBiomNews09.pdf - Changing oar length a few cm does not dramatically affect rowing biomechanics

2011RowBiomNews08.pdf - Analysis of 2011 World Rowing Championships in Bled, Slovenia

2011RowBiomNews06.pdf - How variables affect the rowers feeling of "heaviness" during rowing on an ergo and on the water

2011RowBiomNews05.pdf - GPS Boat speed stroke ratings

2011RowBiomNews04.pdf - Can shorter rowers really benefit from using shorter oars?

2011RowBiomNews03.pdf - Lift force at the seat: does it really lift the whole rower - boat system and decreases water displacment.

2011RowBiomNews01.pdf - Setting Drag Factor on various ergs types to match on water rowing in various boat types.

2010RowBiomNews10.pdf - Biomechanical features of a new Concept2 Dynamic Indoor Rower

2010RowBiomNews05.pdf - Inertial Losses in Rowing

2009RowBiomNews12.pdf - Weather and boat speed

2009RowBiomNews11.pdf - Positioning of rowers in Fours and Eights