The Catch

This is the point of the stroke where the blade enters the water.  The rower is at full compression up the slide, and tries to reach as far as possible to obtain a long stroke.  The rower must not over-compress meaning his/her shins must be perpendicular to the boat to gain maximum leverage at the drive.  When the rower is at the catch, the boat is at its most unsteady point.  At this time, steadiness, and balance is key, while entering the water and changing direction quickly is of utmost importance.

The Drive

After the catch, the blade is in the water and the rower drives with his/her legs against the foot stretchers to pull the blade through the water and move the boat.  For the first half of the drive, the rower remains upright.  The rowers back must remain straight up to preserve leverage.  In other words, if the rower shoots the slide, that is, leans forward while he straightens his legs, all leverage and power on the drive is lost.  With the beginning of the second half (after the knees come down) the rower leans back and pulls the oar with in with his/her arms.  The most crucial part of the drive is keeping the oar blade just below the surface of the water and making the oar accelerate through the water, i.e. finish faster that it began.

The Finish

At the finish, the rower is leaning back and pushing down on the oar handle to make it come out of the water.  In order to make this easier, the rower feathers the blades.  When an oar blade is feathered, it is parallel to the surface of the water.

The Recovery

After the finish at the point when the blade is feathered, the rower executes a quick hands away followed by a swing forward with the upper body to an upright position.  The rower then moves slowly back up the slide towards the catch.  Key work being slowly.  if a rower zooms back up the slide, the momentum of the rower puts check on the boat; it sends the boat in the other direction.  The rower should sneak up on the catch.  As the rower approaches the catch, he/she feathers the oar blade back so that the blade is perpendicular to the surface of the water.

Remember:

1. Quick catch

2. Drive with the legs

3. Sit up straight for leverage

4. Level pull through

5. Fast hands away

6. Body angle

7. Slow slide