Why do so many masters rowers struggle with catch timing despite endless practice? Al Morrow's counterintuitive principle. The causes and cures of rigidity in your body and the amazing catch timing waiting for you (when you cure it).
Timestamps
00:45 Rigidity problem
Al Morrow's remark when talking about Good Rowing is Horizontal - the issue that rigidity kills how you approach the catch. "The more rigid you are, the lower the probability you will have a good catch." Al Morrow Feeling you are in control in rowing can lead to tension, particularly in your hands. There's a balance between having control and being so tight that you do not have good control. Controlled, accurate movements are your goal. Test this for yourself by gripping your handle tighter than usual and note how your catch timing and depth is or your feather/square movement. Poise is a balance between the right amount of control and tension to facilitate the rowing movement, Enough tension to get into the right positions but not so much that you are rigid and hamper your strength, movement and oar control. Rigidity kills your strength. 90% of your power in rowing is below your arm pits. When rigid it's hard to respond in real time to a gust of wind, balance issues or wake. When relaxed, the boat absorbs the energy from the wind or waves and you don't react to the disruption.
07:00 Al Morrow's drill
This is a catch drill - put the oar in the water fast so it arrives at the perfect depth under the surface. From the catch position, push down on the handles so the oar spoon is high above the water. Let go of the handles quickly and listen to the sound the oar makes as it enters the water. An oar arriving in the water under zero tension - you will see it arrive at the perfect depth. The perfect depth happens when you are relaxed and do not interrupt gravity. Progress the drill by gradually holding the handle without tension - fingers extended. Make the same sound. Move to holding a normal grip while keeping the same blade entry sound. Then take one stroke. Stop rowing and try it again. Move towards making the perfect catch sound but starting at the finish - roll up the recovery and unweight the handle to place the oar in the water. Work on the timing of unweighting your hands and the slide change of direction. The hand action has to precede the slide stopping. Remove rigidity from your neck shoulders, arms and hands at the catch using this drill.
11:00 Trust the release of tension
The best possible catch at higher stroke rates comes from being proactive placing the catch - that can negate the lack of rigidity you've been working on.
12:00 Active Catches
Build trust that you won't flip when unweighting the handle. Move the moment when you release the tension to being earlier in the recovery. Listen to the sound of the blade entry.
Listen on Soundclous
https://soundcloud.com/rowingchat/rigid-rowers-miss-water
further resources
- Drills compendium - get more drills videos for the catch from beginner to advanced
- Elbow and forearm position in sweep - article [8 minutes]
- Progressive drills for the catch - podcast [10 minutes]
