The Recovery

The Recovery

• The time spent coming forward up the slide from backstops to frontstops between the finish and the catch. The recovery should be a smooth, flowing action. Complete Book Of Rowing, Steven Redgrave

GBR 2000

Basic US Recovery Sequence

• Arms-Body-Legs• Faster Hands• Set Body Forward• Release Legs• Slide Control

USA 2004

Three Different Approaches

• ITA 2-• AUS 2-• ROM 2-

Italy 2004

ITALY

• Hands around the turn quickly• Body right over after the arms get away• Slide is “controlled” until last ¼ of recovery• “Active” Recovery• “Hard and Long”

Australia 2004

Australia 2004

AUSTRALIA

• Hands gather/slow around the turn• Arms stretch to knees which then release• Body reaches on in the last ½ of slide• “Passive” Recovery• “Gather and Go”

Romania 2004

Romania

• Quick around the turn• Hands and body almost simultaneous• Knees release just after hands pass• All quick until 1/3 slide, then controlled, then

quick again around the front turn• “Active” Recovery• “Sharp and Controlled”

Concepts

• Length of Power Application and Emphasis of Power Application determine Power Phase which can/will dictate the Recovery Phase

• Rhythm (on/off) develops from this• All rowers are different so all rhythms will be

slightly different or mechanics can be the same, interpretation can vary.

What is the purpose of the Recovery and what are the Goals?

Does the recovery approach MATCH the goals of the drive?If not you will sacrifice length, speed and efficiency.

Technical Goals

• Set up Length for the next stroke• Set up Power for the next stroke• Maintain an even keel ?• Let the boat Run

Even Keel?

Mental Goals

• Relaxation from physical and mental stress• Simple approach, automatic and natural

Physiological Goals

• Recover from the work• Maintain steady breathing rhythm • Turn muscles off

Ways to Improve Efficiency of the Recovery

• Establish mechanical sequence• Miles and miles, embed it.• Intensity mixed with relaxed rowing, test it in

digestible segments.• AT work• Give the target rhythm, let the athlete (and

their body) interpret what you are looking for, then leave them alone!

Questions?

Thank you!