Technique

Rowers and coaches who wish to learn more about technique should enrol in the NCCP Level 1 and 2 Technical courses offered by Rowing Canada through ROWONTARIO.

Below are basic technical markers provided in the RCA-NCCP Level 1 Technical Manual by Al Morrow, National Coach, Women's Program:

Catch
    shins perpendicular
    theoretical goal is nose over toes
    sit-up (i.e. back straight, head level)
    gaps between thighs and chest should be very close
    ideally feet should be flat on the floorboards

Drive (when oar is 90 degree angle to boat)
    legs in mid-range position
    hips mid-range position
    arms just start to bend

Finish
    layback approximately 15 degrees
    head, nose and shoulders bow side of the oar handle
    sit high with lower back (i.e. don't slump)

Recovery
    important to get hands out and weight onto feet early
    oar handle should be pushed down in a circle fashion
    set catch angle as soon as possible, at latest at 1/3-1/2 way up slide
    float into front stops and sit-up, lift chest over the knees