Want to know how to row faster with minimal effort?

As we start to move into the competitive season for elite rowing and the start of the masters campaign for Nationals, the training load will begin to increase. We want to make sure that you have the skills and tools you need to row as fast as possible and avoid injury.

How stretching and triggering can help improve your boat speed and efficiency through the water:

• Increased performance through boat speed and efficiency- Often technical issues your coaches are trying to correct on the water are actually caused by biomechanical issues that need to be addressed off the water. This is achieved through strength, massage, stretching and triggering of specific muscles. 
  
  For example - Did you know that if you do not have enough thoracic extension (the ability of your upper spine to bend backwards) it is much more difficult for you to hold your blades in the water at the finish of your stroke. This leads to an inefficient stroke and hence less boat speed. So if your coach is telling your to hold your blade in the water for longer it could be something you need to address off water. By doing a simple exercise such as foam rolling through your back you could be helping to not only prevent injury but increase your performance. 
  
  
• Improved rowing technique leading to improved power and stroke efficiency- Ever found yourself frustrated because as much as you are trying to do what your coach is telling you your body just doesn't seem to want to respond? A perfect example is 'opening up too early.' If you find your coach harping on to 'put your legs down first!' It could be because your hamstrings are too tight. Tight hamstrings stops your pelvis from being able to rock over properly and causes you to want to open your body early. This decreases the power you are able to apply through the middle of your stroke and inevitably affects your boat speed. Stretching out your hamstrings off the water can help to improve your on water performance. 
  
  
• Injury prevention leading to more time spent training - I always find it amazing that we are so willing to thrash about on the water and put in so much effort to make ourselves go faster. Yet we ignore the single most effective way of improving performance - consistent on-water training. If you are having to spend more time off the water because of injury or muscle soreness than another athlete inevitably their ability to go faster than you is higher. Taking 5 - 10 minutes out of every day or every second day to do some self treatment seems like a highly logical way to go faster without much effort. Wouldn't you agree?  

How can I most effectively stretch and self trigger without spending too much time out of my day? 

In today's society we are time poor so efficient stretching and self triggering routines are a must. 

Suggestions - 

• Pick the most important muscles/ actions for rowing.
  • Gluts; hamstrings; quads and hip flexors; ankle range of motion; upper spine (Thoracic) mobility; lats and pecs.
    
    
• Target a few muscles per day or every second day (3 or 4), not all of them every day. However, do each stretch for 30sec x 3 per side. (A total of 1:30min/ muscle group) A study has shown that to get increases in muscle length you need to hold each stretch for at least 1:30min to get any change. 
  
  
• Work out what works best for your body. Personally I find triggering a more effective way of getting increases in muscle length in glut muscles but stretching my hamstrings more effective than trigger them. Creating a stretching/ triggering routine that works for your body through a little trial and error at the start can increase your efficiency in the long run. 
  
  
• Identify areas of your body that are affecting your rowing stroke and boat speed ​Book in to see the gang down at Inspire Health Services located in Urban Rowing. These guys are brilliant at identifying areas of your body that are tight and/or weak that are impacting your rowing. They then can create a specific flexibility and strengthening plan to help improve your rowing. 
  
  
• If all else fails get remedial massage! If you know you aren't doing enough stretching and/or self massage make a regular remedial massage booking. We can help you increase your muscle length and hence your performance whilst you relax and listen to some great music! We recommend weekly- fortnightly massage in periods of high volume/ intensity training (3+ sessions a week).
  
  Click to - BOOK IN NOW!
  
  

For the best stretches and self treatment techniques check out our next blog. 
Improve your Rowing Performance without taking a Stroke