MATT PEARCE

STROKE POSITIONS STROKE PHASES

Entry Release

Drive Recovery

DRIVE RECOVERY

D1- INITIAL DRIVE (FULL TO ¾)

D2- MID-DRIVE (¾ TO ¼)

D3- FINISH (¼ TO FINISH POSITION)

R1- FINISH POSITION(RELEASE- ¼)

R2- MID RECOVERY (¼ - ¾)

R3- LATE RECOVERY/ENTRY POSITION (¾ - ENTRY)

D1- INITIAL DRIVE (FULL TO ¾)

Lower back in with chest and navel open Keep weight on front of the seat for horizontal

drive Shoulders relaxed and parallel with handle Press off the balls of the feet Feel from behind the shoulders drive through

legs Hold weight of the work with core SUSPENSION IS EVERYTHING

D2- MID-DRIVE (¾ TO ¼)

Shoulders remain in front of the hips in same position as catch

Grip weight of work with core Keep posture Constant pressure on foot plate Relaxed shoulders Horizontal drive- hand heights Drive needs to feel relaxed

D3- FINISH (¼ TO FINISH)

At ¼ slide body is holding onto the work Straight back- relaxed- activate core to bring in

lower back Lever through hips (push/swing relationship) Legs/body drive together Push through toes, flexed gluts Arms release pressure at the finish Draw outside elbow through the body Maintain pressure on footplate until blade is

released

Sit at full height in boat Straight back, relaxed spine Head perpendicular to the body Open chest Relax gluts and legs as you tap down but

maintain posture Breathing out release Tap with outside wrists, turn with inside Wait for the moment when the boat picks you

up

R1- FINISH (RELEASE- ¼)

Tall and relaxed posture Hands moving away at boat speed (relatively

same speed as D3) while bodies remain still Rock over the pelvis through the hips before

knees raise Recovery effort needs to be transferred from

Hamstrings to quads through setting weight forward of hips

Body rock with boat speed and together in crew

R2- MID RECOVERY (¼ - ¾)

Tall and neutral posture Apply constant weight to handle through knuckles Allow the boat to take you forward Constant speed through recovery- no negative

forces Draw through the heels Body forward for catch fully prepared at ½ slide Gently begin to square the blade through ½ slide

R3- LATE RECOVERY/CATCH (¾ - ENTRY)

Sitting up with core muscles activated and chest open

Sitting light on the seat and allow the boat to run under you

Be patient for the work to come to you Keep shoulders parallel with the handle Relaxed inside shoulder and elbow to allow for good

rotation. Lean into rigger Allow body to follow the outside fingers around the

pin

Holding still bodies through core Keep open chest and navel Highest point of body within the rowing stroke Push out to stern for the entry Gentle on the hands and simply allow weight to

come off the handle Entry is the end of the recovery Blade in at full compression Quick and quiet catches Find the weight on the feet

FIND BASIC TECHNICAL FAULTS IN ROWERRANK FAULTS AS TO IMPORTANCE TO FIX