Technique Part 2: The Drive (source www.rowingact.org.au)
The Aim of the drive is to impart maximum work (force times distance) to the boat in the direction of travel while minimising any forces that may retard the run of the boat (i.e. maximum total force with minimal disturbance).
The drive involves the legs, body and arms working together in an overlapping sequence (in that order). The drive should be in tune with the speed of the boat. The bigger the boat the faster the initial leg drive and quicker the build-up of force should be. Smaller and slower boats such as singles and pairs should be moved with a comparatively lighter catch and slower build-up of maximum force.
Teaching points—the drive
• The leg drive should be initiated directly after the catch when the blades are in the water (NOT before).
• The pickup of the drive at the catch should be in tune with the speed of the boat.
• The sequence of movements is as follows:
1. The drive should be taken with the legs first—the upper body and shoulders remain over the knees while the feet press into the stretcher.
2. This creates what is known as the Hang where all the tension is in the legs as the prime movers—they are by far the most powerful muscles. The arms and shoulder girdle are drawn forward and body feels light on the seat, suspended between the feet and the hands. This arms are not exerting any force at this early stage of the drive.
3. At mid-drive maximum force is being exerted on the boat because the blades are exerting force on the boat directly in the direction of boat run. The angle between the trunk and the horizontal has opened (unrolled) a little, and the body weight is still suspended between legs and arms.
4. As the stroke comes through mid drive the arms start to come into play, the movement being initiated by further opening of the body and drawing the shoulders back.
5. Legs, upper body, and arms all work in an overlapping sequence and should finish almost together for maximum accumulation of force and acceleration. (In actual fact the legs finish slightly before the arms, but it feels as if they finish together).
• The leg drive should accelerate through the stroke as does the boat speed.
• The speed of the handle(s) accelerates through the drive, reaching maximum speed just before the release. This will result in a clean finish as there is a “pocket” of air formed behind the blade which makes it easier to take the blade out of the water.
• The blade should be just covered throughout the stroke at an even depth. This can only occur if the draw is “flat”, i.e. horizontal.
• The force applied to the boat during the drive should be smooth throughout, without any “two-part” action. This will result in the maximum summation of forces possible from the legs, upper body, and arms working smoothly together in correct sequence.
Common faults—the drive
1. The blades “bounce” through the stroke, bobbing up and down in the water—indicating an uneven, i.e. a non-linear and non-accelerating application of force.
2. The blades go deep at the catch then come out before the finish of the drive (“rowed out”).
3. The leg drive finishes well before the arms so they can’t work together. The finish is sluggish and the blades don’t come out cleanly and easily—this slows the run of the boat.
4. Taking the catch with the shoulders and upper body (see section on The Catch).
5. “Bum shoving” where the legs are extended and the bum goes back, but the upper body is left behind at the catch position and the oar handles don’t move. This often results in the blades going deep as the body swings open quickly to “catch up” to the legs. An unnecessary and energy-wasting vertical force component is applied to the blades/boat and boat run is diminished
6. Jamming the legs on hard at the catch so that the boat is checked at the catch and stops every stroke.
7. Swinging to one side or other during the drive, unbalancing the boat.
8. Raising the shoulders (hunching) during arm draw, resulting in less than optimal horizontal force being applied.
Fault correction exercises—the drive
1. Catch drop and hit
Description: Drop the blades into the water in the catch position and initiate the leg drive before the blades bob up to the surface.
Purpose: To encourage good timing of the catch and the leg drive; to separate the catch from the leg drive (in that order) by as small a gap as possible.
2. Taking the drive with the legs only
Description: The upper body is left in the catch position while the leg drive is taken to point where the legs are fully extended and the body is still in the catch position. The blades are extracted at this point.
Purpose: This is a tricky exercise to perform and is meant to correct taking the catch with the upper body. It is an exaggeration and not meant to be the correct way to execute the stroke. Many novice rowers “bum shove” and this exercise is not suitable for them. It is meant only for those who take the catch with their shoulders.
3. Working up the slide
Description: Starting at back chocks row with hands only for 20 strokes , then 20 strokes with body swing, 20 at 1/4 slide, 20 at 1/2 slide, 20 at 3/4 slide, then full slide.
Purpose: To correct bum shove by helping to co-ordinate the drive so that the legs and upper body/arms finish together.
4. Ergometer rowing
Ergometer rowing is a good way to correct bum shove or other major sequencing problems through the stroke, especially if there is a mirror wall available for the rower to check his/her position.
Ergometer rowing is also good for demonstrating the Hang during the drive. Get the rower to slide up to the catch position. The next step is to secure the handle so that the rower cannot pull it back towards them. A rope securing the handle to something solid would do, or if the ergo is a Concept model B, a long screwdriver can be wedged between the fan blade and the surrounding cage. Get the rower to push with the legs so that the bum feels light on the seat, the shoulders feel pulled out of their sockets and the weight is suspended between the balls of the feet and the hands. If you have used the jammed screwdriver trick. The screwdriver can then be released when the rower is hanging correctly.
5. Building the pressure applied during the drive
Description: Row 20 strokes with very light catches building to light finishes, then 20 with light catches building to 1/2 pressure finishes, then 20 building to 3/4 pressure finishes, then 20 with light catches building to full pressure finishes.
Purpose: To correct taking the catch too hard and to demonstrate the rhythm in the leg drive. It is also especially good for getting the leg drives together in a crew boat.
6. Resistance rowing
Description: This can be done with a resistance strap of some kind around the boat or rowing in a crew boat with some of the crew not rowing to provide resistance. It can also be done on an ergo with the resistance turned right up.
Purpose: Is useful to demonstrate effective application of force, e.g. if arms are being bent too early the stroke will not be strong and it will be more apparent when the resistance is much higher than normal. This will encourage correct use of the legs to initiate the stroke, and hanging the body weight through the draw because the arms alone will not be strong enough to do much effective work.
7. Looking at the blade moving through the water
Description and Purpose: The rower looks at the blade while rowing to check the blade depth through the stroke, whether the finishes are clean and the type of puddles made. Optimum force is being applied if puddles are deep and swirling but not splashy.
8. Taking as few strokes as possible in a set distance
Description: Try to take as few strokes as possible to complete a set distance or conversely take a set number of strokes (say 20 or 30) and see how far you can get in comparison with another crew. This can be done at any level from beginner to elite level and is similar to set rating pieces but is more easily managed. (It is very hard to ensure that a set rating is being adhered to if you are coaching a number of crews at once).
Purpose: These exercises reinforce that an effective stroke has a very powerful drive phase which comes mainly from the legs, and a very relaxed recovery.
