Skillful Rowing

by McNeely, Edward; Royle, Marlene

• ISBN13: 9781841260846
• ISBN10: 1841260843
• Format: Paperback
• Copyright: 2002-06-01
• Publisher: Meyer & Meyer Sport

Table of Contents

Aerobic Training	11	(10)
Physiology of Training Categories	11	(2)
VO2 max	11	(1)
Anaerobic Threshold	11	(1)
Aerobic Threshold	12	(1)
Thresholds and Muscle Fiber Types	12	(1)
Aerobic Training Categories	13	(8)
Category VI	13	(2)
Category V	15	(1)
Category IV	16	(1)
Category III	17	(1)
Category II	18	(1)
Category I	19	(2)
Determining Training Categories	21	(1)
Methods of Determining Training Categories	21	(1)
Flexibility Training	21	(29)
Flexibility and Rowing Performance	33	(1)
Flexibility and Injury Prevention	33	(1)
Flexibility and Skill Development	33	(1)
Flexibility and Power Production	33	(1)
Types of Flexibility	34	(1)
Factors Affecting Flexibility	34	(3)
Stretching Methods	37	(2)
Dynamic Stretching	37	(1)
Static Stretching	38	(1)
Proprioceptive Neuromuscular Facilitation	38	(1)
Planning a Flexibility Program	39	(1)
Stretching Exercises	40	(10)
Strength Training	50	(27)
Strength Training Concepts	50	(1)
Strength Training for Injury Prevention	51	(2)
Improving Balance and Stability	53	(1)
Improving Strength and Power	54	(4)
Intensity and Volume	54	(1)
Rest Between Sets	55	(2)
Recovery	57	(1)
Exercises	58	(19)
Developing a Training Plan a	77	(12)
Characteristics of a Training Plan	77	(2)
Flexibility	77	(1)
Goal Setting	77	(1)
Establishing Goals for Rowers	78	(1)
Periodic Check Ups	79	(1)
Periodized Planning	79	(2)
Training Phases	79	(2)
Training Cycles	81	(6)
Macrocycles	82	(3)
Microcycles	85	(2)
Developing Your Own Plan	87	(2)
Step 1: Set Competition Dates	87	(1)
Step 2: Set Taper Dates	88	(1)
Step 3: Set the Training Phases	88	(1)
Step 4: Plan Macrocycles	88	(1)
Adjusting Your Program	88	(1)
Technique	89	(29)
Technique vs. Style	89	(1)
Methods to Improve Technical Training	90	(1)
Factors Affecting Technique	91	(1)
When to Practice Technique	92	(1)
Causes of Technical Error	92	(1)
Principles of Sculling Technique	93	(5)
Main Elements of Technique	98	(8)
Team Boat Considerations	106	(1)
Switching Between Sculling and Sweep	107	(2)
Indoor Rowing and Technical Training	109	(4)
Videotaping - A tool for Analysis	113	(1)
Selecting a Coach	113	(1)
Royle Individual Technical Assessment	114	(4)
Technical Drills	118	(24)
Introductory Drills	118	(5)
Performance Drills	123	(11)
Row Eyes Closed	123	(1)
Open Fingers on the Handle	123	(1)
Two-finger Rowing	124	(1)
Row Easy	124	(1)
Pick Drill	124	(4)
Reverse Pick Drill	128	(1)
Pause Drills	129	(1)
Catch Drills	130	(1)
Feet out Rowing	130	(1)
Delayed Feather Drill	131	(1)
Square Blade Rowing	132	(1)
Feet-out/Square Blade Combo	133	(1)
Swinford Switch	133	(1)
Half-blade Rowing	133	(1)
Silent Pyramid	133	(1)
Overcoming Technical Difficulties	134	(8)
Overreaching	135	(1)
Skying the Blade at the Catch	135	(1)
Lifting the Shoulders at the Catch	135	(1)
Shooting the Slide	136	(1)
Breaking the Arms Early	136	(1)
Lack of Acceleration	137	(1)
Breaking Wrists at the Release	137	(1)
Improper Hand Placement	138	(1)
Collapsed Posture	138	(1)
Catching a Crab	139	(1)
Excessive Head Motion	139	(1)
Late Body Preparation	139	(1)
Rushing the Slide	140	(1)
Incorrect Blade Depth	140	(1)
Incorrect Blade Work	140	(1)
Short Strokes	141	(1)
Rigging and Equipment	142	(14)
Boats	142	(1)
Oars	143	(2)
Stiffness	143	(1)
Blade Design	143	(1)
Adjustability	144	(1)
Handle Size and Grips	144	(1)
Rigging	145	(11)
The Big Picture	145	(2)
The Steps of Rigging	147	(8)
A Final Note	155	(1)
Race Preparation	156	(5)
Setting Goals	156	(1)
Racing Choices	157	(2)
Water: 1000 meters	157	(1)
Water: 2000 meters	157	(1)
Water: 5000 meters	158	(1)
Water: Marathons	158	(1)
Land: 2000 meters	158	(1)
Land: Ultra-distance	159	(1)
Planning for Race Day	159	(2)
Race Strategy	161	(10)
Physiological	161	(1)
Psychological	161	(1)
Technical	162	(1)
Addressing Your Weaknesses	162	(1)
Know Your Performance Capability	162	(1)
Determine Your Base Speed	163	(1)
Sample 1000-meter Race Plan	164	(1)
Sample 2000-meter Race Plan	164	(1)
Standing Starts	164	(1)
Practice These Start Sequences	165	(1)
Moving Starts	165	(1)
Stroke Transitions	166	(1)
Steering: Buoyed Lanes	166	(1)
Steering: Head Racing	167	(1)
Race Performance Evaluation	167	(4)
Tapering	171	(5)
Volume	172	(1)
Frequency	172	(1)
Intensity	173	(1)
Duration	173	(1)
Special Considerations during a Taper	173	(2)
Sample 14 Day Taper	175	(1)
Rest and Recovery	176	(6)
What is Fatigue?	176	(1)
Overtraining Syndrome	176	(4)
Recovering from Training or Racing	180	(2)
Incorporation Rest Into Your Training	182	(1)
Photo & Illustration Credits	182