About Rowing

ABOUT ROWING

Benefits of Rowing:

Great source of physical activity
Conditions and tones the whole body as rowing motion exercises all major muscle groups
Provides aerobic conditioning; improving cardiovascular health
Provides strength conditioning; improving muscular strength and flexibility
Provides a social atmosphere where you can interact with other members
Encourages exercise/sport for individuals of all ages (from youth to seniors)
Boosts confidence and self-efficacy
Encourages team work both on and off the water (i.e. meetings and work parties)
Rowing can be done indoors or outdoors and at anytime of the year

Common Terms (Terminology):

Bow: (front of shell) There should be a bow ball on the bow	BowMan: The rower sitting closet to bow of the shell (also known as one seat)
Blade: the wide flat spoon shaped end of the oar, that gets placed just beneath the waters surface	Coxswain (cox, coxy): The person who steers the shell and gives the commands to the crew
‘Catching a crab’: The blade gets caught in the water as a result of going too deep or not getting the blade out quickly enough at release.	Ergometer: An indoor machine, which simulates the rowing motion, and can record the strokes per minute, power output, speed, distance and time
Footboards: Where rower places his/her feet when sitting in the shell. These are adjustable allowing individualized comfort	“Hold Water”: Command used to stop the shell quickly, the blades are slightly squared in the water
Oarlock: Holds the oar into the rigger and acts as a swivel during stroke	“Let it run”: Command that means stop rowing.
Port: The right side of the shell when you are rowing. (on left side of shell for coxy) Represented by the colour Red	Rigger: the metal support that holds the oar, connects oarlock to shell
Rudder: A steering device located at the stern of the shell, controlled by coxswain	Slide: Two metal tracks that the seat slides back and forth on
Starboard: The left side of the shell when you are rowing (on right side for coxy) Represented by the colour Green	Stroke Seat: the rower that sits closest to the stern. They set the stroke rhythm for the rest of the crew
Sweeping: Participants row with both hands on the same oar.	Sculling: participants row with two oars, one in each hand.

HOW TO PERFORM THE ROWING STROKE:

The stroke is broken down into four basic components, the Catch, the Drive, the Release and the Recovery. This is an essential part of rowing, it may seem overwhelming and confusing in the beginning but will begin to feel very natural once you get into the water and practice. Correct posture will help you to be more comfortable as you learn this new skill.

The Catch: Is the first part of the stroke. The rower is at the front of their slide, legs compressed, arms extended in front of them, and back is straight. The blade is square to the water and ready to pull.

The Drive: is the second part of the stroke. The rower is beginning to drive their legs (into extension), and push themselves to the back of their slide. The arms are pulled in towards the body, and the oar moves forward through the water, propelling the boat forwards.

The Release: is the third part of the stroke. The rower’s legs are fully extended, sitting at the very back of their slide, and arms are pulled right into their body. This is where you flick your wrist and release the oar from the water, setting the blade on top of the waters surface (parallel with water).

The Recovery: is the fourth and final part if the stroke. The rower begins to push hands forward again, and preparing to begin the stroke over again. The rower moves up the slide and prepares to square the blade once again.

For more information on rowing, click on the graphics below to download the free booklets of the Journeys 1, 2, 3 Program.

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