Recovery – Trunk throwing

Practice:

This exercise consists of the following steps, only when a step is successful, the next step is taken. If the rower(s) no longer succeed, go back to step 1 and start again with the steps.

Step 1:

Have the rower(s) stationary: trunk at the finish position, the arms extended and the blades flat on the water. Then ask them to throw the trunk forward as quickly as possible. Make sure it happens as fast as possible. If it's too slow, ask that the trunks are not "tossed" but "thrown".

Step 2:

Have the rowers row a piece, throwing the trunk forward as quickly (aggressively) as they did while laying stationary. The movement of the trunk from the draw to the recovery must not have a pause and the trunk must be brought forward quickly and directly.

Step 3:

Then ask the rowers to move the handles from the catch into a lying "

” to above the knees (

J-stroke) while maintaining an acceleration. Ask them to do this as if they have been rowing this way for 30 years, so that the movement is made a little less extreme.

Step 4:

Finally, in addition to the quick body over (step 2) and move the handle(s) smoothly (step 3), ask the rowers to slide quickly and smoothly by:

●	either move the handles evenly away, as if both garden doors are being opened (sculling) or let the outer hand run away (sweep rowing);
●	either pull the foot stretcher or boat evenly towards you,

Type:

Stepwise motor exercise. Uses steps to maximize effect.

Purpose:

Teach correct recovery rhythm.

Focus:

Depending on the step on the trunk, on the handles and on the foot stretcher.

Transfer:

Is part of this exercise.

	Recovery – Practice body over
	Catch – Reverse and normal stroke

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