Next Strokes Coaching Cheat Sheet

Overview of the stroke, diagnosis, technical faults, and practical drills for developing coaches

Purpose

Give coaches one clear place to understand what good rowing looks like, identify the most important problem, choose a practical correction, and transfer that correction back into normal rowing.

How to use this cheat sheet

Start with the stroke model so coach and rower are working toward the same picture.
Observe before speaking. Use the 14 observation points and look for causes, not only symptoms.
Choose one priority fault. Do not try to correct everything at once.
Open the matching fault entry, confirm what you see, then use one of the recommended drills.
Explain the drill, coach it with short feedback, and finish with normal rowing using the same focus.
Recheck the regular stroke. If the change disappears, adjust the drill or the feedback.

Quick navigation

Fast fault finder

Blade stays on the water or repeatedly touches it: Start with Dragging stroke, Blade dragging, Systematically tapping the water, or No water free recovery.
Boat feels rushed but the rate is not controlled: Start with Wiper stroke, Uncontrolled sliding, or Lack of cadence.
Catch is late or weak: Start with Late squaring, Missing water, Indirect catch, or No pressure after the catch.
Boat is unstable: Start with Lack of core stability and balance, then check the sculling or sweep balance entries.
Crew works hard without speed: Start with Uneven movement sequence, Unequal power distribution, and Lack of cadence.
Pain or strain appears: Stop the technical task, check wrists, shoulders, spine, posture, and setup before continuing.

Overview of the stroke

The goal is a continuous J shaped stroke. The catch begins close to the water, the drive accelerates, the finish flows directly into the initial away, and the rower reaches a quiet rest point around quarter slide before moving smoothly toward the next catch. Technique protects the rower, improves synchronization, reduces missed water and crabs, and turns effort into boat speed.

Hands and grip

Sculling: Hold each handle lightly between the fingers and the pads below the fingers. Keep the wrists flat. The left hand moves slightly above and ahead of the right so the handles pass cleanly. Sweep: Place the hands roughly shoulder width apart. The inside hand turns the blade and stays connected to the handle. The outside hand controls the height and steers the blade. Keep the grip relaxed.

Common problems: Incorrect hand position; Handles apart; Hands placed incorrectly; Straight inside arm.

Useful drills: Finger drills; Sweep rowing: inside hand detached; Sweep rowing: outside hand detached.

Catch

Approach the water slowly with the blade no more than about half a blade width above it. At full reach, lift the handle gently from the shoulder so the blade enters without grabbing with the arms or throwing the trunk. Connect the blade with a short, quick leg action before applying the rest of the drive. The seat should not pause.

Common problems: Catching with the trunk; Catching with the arms; Missing water; Indirect catch.

Useful drills: Chopping catch; Reverse and normal stroke; Rowing with 3 catches.

Drive

Use the legs first, then the trunk, then the arms. The phases overlap smoothly rather than becoming three separate stops. Keep the trunk connected during the first part of the leg drive. Continue accelerating the handle as the boat speeds up and carry pressure to the finish.

Common problems: Use the trunk too early; No pressure after the catch; Digging deep; Kicking through the seat; Seesawing of the blade; Pressureless end drive.

Useful drills: Pimenov drive; Practice drive sequence; Practice leg pressure; Trunk only rowing; Rowing with emphasis.

Finish

Complete the drive at the chest with relaxed shoulders. Press the handles down before feathering, then move the handles and trunk away together in one flowing action. Avoid pulling toward the hips or turning the blade out of the water.

Common problems: Washing out; Blade turn out; Sticky handles; Sticky trunk; Pulling up the shoulders.

Useful drills: Chopping finish; Practice finish hand depth; Practice finish hand height; Single scull finish variations.

Recovery

Move the handles and trunk away promptly, establish body over, then allow the knees to rise. Slide at one controlled speed while the trunk angle stays stable. Square gradually and early enough to approach the water prepared. The blade should travel cleanly above the water.

Common problems: Sliding too early; Blade dragging; Late squaring; Uncontrolled sliding; Over reaching; Pausing before the catch.

Useful drills: Dynamic lengthening; Blade trail variations; Squaring twice; Practice body over; Trunk throwing.

Balance

The torso should move with the boat like a mast, supported by stable hips. During the drive, handle height influences balance. During recovery, the depth and timing of the push away influence balance. Scullers keep the handles close as they pass. Sweep crews match finish height and push away depth.

Common problems: Lack of core stability and balance; Sculling: lack of balance in a single or C1; Sculling: lack of balance in a crew boat; Sweep: lack of balance in a crew boat.

Useful drills: Lay side; Single scull finish variations; Battle of the sides.

Rhythm and rate

Rate and pressure are separate choices. Good rhythm has clear accents: a quick finish and initial away, a controlled slide, a quick leg connection, and continuing handle acceleration through the drive. Beginners may row at a low rate, but the movement should still contain contrast.

Common problems: Wiper stroke; Overly slow recovery rhythm; Lack of cadence.

Useful drills: Trunk throwing; 3 full, 3 light; Decreased pressure piece; Stroke rate variation.

Sculling

Keep the body centered, the knees controlled, and both handles coordinated. The hands briefly pass close together during the drive and recovery. Both finishes should travel to the same height and depth. Use the handles to level the boat instead of leaning the upper body away from it.

Common problems: Sculling: incorrect hand position; Sculling: handles apart; Sculling: right handle to the hip; Sculling: wide legged rowing; Sculling: not sitting straight; Sculling: skying; Sculling: lack of balance in a single or C1; Sculling: lack of balance in a crew boat.

Useful drills: Finger drills; Single scull finish variations; Lay side; Blade trail variations; Practice finish hand height.

Sweep

Stay centered over the keel. Keep the outside arm long at the catch and the inside arm softly bent because the inside shoulder is closer to the oarlock. The inside hand rotates the blade. The outside hand controls height. Match handle height and push away depth with the opposite side.

Common problems: Sweep: hands placed incorrectly; Sweep: straight inside arm; Sweep: leaning away from the rigger; Sweep: skying; Sweep: lack of balance in a crew boat.

Useful drills: Sweep rowing: inside hand detached; Sweep rowing: outside hand detached; Blade trail variations; Lay side; Battle of the sides; Getting ready at the finish.

Crew rowing

A crew needs the same rhythm, length, movement order, catch, finish, recovery speed, and pressure pattern. Individual faults should be corrected before expecting the crew to solve a team problem. The crew should support the stroke seat by matching changes in rate, pressure, and rhythm.

Common problems: Lack of cadence; Unequal stroke length; Unequal stroke segments; Uneven movement sequence; Uneven finish; Uneven recovery; Uneven catch; Unequal power distribution; Crew has no clean recovery; Crew does not support the stroke.

Useful drills: Trunk throwing; Dynamic lengthening; Practice drive sequence; Eyes closed rowing; Stroke against crew; Rowing with emphasis; 3 full, 3 light; Number of water free recoveries; Rating training; Stroke rate variation.

How to diagnose and coach

Step 1: Share one stroke picture

Coach and rower need the same definition of a good stroke. Show it, describe it briefly, and connect each cue to something the rower can see, hear, or feel. Without a shared picture, the rower may build a different movement than the coach intends.

Step 2: Use the 14 observation points

Hands and handles: Rhythm, catch timing, finish timing, and handle path.
Wrists: Grip quality and injury risk.
Arms: Whether the blade is placed from the shoulder and when the arms join the drive.
Head: Whether posture remains upright and relaxed.
Shoulders: Whether they stay low and free from tension.
Trunk: When body swing begins and ends.
Spine: Whether the back stays organized rather than flexing through the stroke.
Seat: Slide speed, pauses, and directness at the catch.
Legs: Slide control and speed of the first drive action.
Blade: Water handling, depth, squaring, catch, and release.
Oars: Crew similarity and parallel movement.
Puddles: Relative contribution and pressure from each rower.
Oarlocks: Collar contact, balance, and vertical movement of the boat.
Stern: Quality of the catch, leg connection, and overall boat run.

A structured observation pass

Move from stroke seat toward the bow and check each rower in the same order.
First check injury risk at the wrists, shoulders, and spine.
Then check the drive order through legs, trunk, and arms.
Then check the recovery order through trunk and arms, followed by the legs.
Then check water handling at the finish and recovery through the blade and handles.
Then check the catch through the blade, handles, and legs.
For the crew, check similarity and rhythm through oars, handles, blades, seats, and legs.
Next check balance through blades, oarlocks, and handles.
Finally check whether the stern runs smoothly.

Step 3: Decide what kind of problem it is

Individual fault: One rower is performing a movement differently.
Collective fault: Several rowers share the same individual fault.
Crew fault: The problem comes from cooperation, timing, or response between rowers.

Correct limiting individual technique before treating the issue as a crew problem. A crew cannot synchronize a movement that several rowers cannot yet perform.

Step 4: Choose the first priority

In the boat, start with a dragging stroke pattern, then rhythm, then catch quality. On the rowing machine, start with body position, then the order of legs, trunk, and arms. For crew problems, start with rhythm, then similarity, then balance, then a clean recovery. Safety and pain always come before this order.

Step 5: Choose the learning method

Direct guidance: Give one clear instruction when the rower can translate it into movement.
Boat feedback: Give the rower a signal from the blade, handle, sound, balance, or boat run and a rule for responding to it.
Movement drill: Change or exaggerate the movement so the rower can feel a new solution.

Use the boat when its feedback is the lesson. Use the rowing machine when the movement order or body position needs a stable environment. Vary the boat, crew, and conditions when that variation helps the rower own the skill.

The three step intervention

Explain: State what the drill is, why it matters, and what the rower should see, hear, or feel.
Monitor: Watch the drill and use short feedback about the movement happening now.
Transfer: Return to normal rowing with the same focus. The drill has worked only if the regular stroke changes.

Five steps for a stubborn fault

Name the improvement with a short positive label.
Let the rower recognize and safely exaggerate the old movement.
Explain why the change matters for safety, speed, synchronization, or enjoyment.
Help the rower experience the better movement. Ask permission before any physical guidance.
Give a visual, auditory, or physical focus so the rower can check the movement independently.

Useful coaching habits

Give one cue at a time to inexperienced rowers.
Prefer a result the rower can notice over a long body instruction.
Ask how the rower knows the stroke was correct.
Use four or five filmed strokes when visual feedback will settle the diagnosis. Keep every blade in view.
If the regular stroke does not improve after the drill, choose a different intervention.
Finish with several good normal strokes so the corrected movement is the one repeated.

Technical fault library

Use these entries to confirm what is happening before choosing a correction. The recommended drills are starting points, not automatic prescriptions. If the fault is caused by setup, fear, pain, or traffic risk, solve that cause first.

General faults

Dragging stroke

What you see: A chain of connected faults appears: shallow or turned finish, blade support on the water, rising away from the water before the catch, late squaring, and an indirect catch. Likely cause: Insecurity and learning to use the water as permanent balance support. Coach first: Rebuild the finish and clean recovery before chasing the catch. Use a more stable boat if fear prevents learning.

Wiper stroke

What you see: The handle travels back and forth at one speed with no clear accents. Likely cause: The rower has no clear rhythm model. Coach first: Create a quick initial away, controlled slide, quick leg connection, and continued drive acceleration.

Recommended drills: Trunk throwing; Practice leg pressure; 3 full, 3 light.

Overly slow recovery rhythm

What you see: The slide is extremely slow and the rower cannot change rate without rushing. Likely cause: The rower confuses control with moving as slowly as possible. Coach first: Keep the slide smooth but make the initial away active enough to establish rhythm.

Recommended drills: Trunk throwing; Decreased pressure piece; Stroke rate variation.

Slouching

What you see: The head drops, shoulders round, and the rower collapses through the upper back. Likely cause: Weak posture awareness, fatigue, or tension. Coach first: Restore a tall relaxed position before adding power. Stop if pain or breathing restriction appears.

Recommended drills: Practice body over; Vary trunk rotation.

Spine movement

What you see: The spine alternates between rounded and hollow while the trunk should pivot from the hips. Likely cause: The rower bends through the back instead of rotating around the pelvis. Coach first: Practice the difference between spine movement and hip rotation on the rowing machine at light pressure.

Recommended drills: Practice body over; Vary trunk rotation.

Lack of core stability and balance

What you see: The hips move sideways, the oarlocks bounce, and the torso stays vertical while the boat rolls underneath. Likely cause: Inexperience, insecurity, or poor lateral trunk control. Coach first: Teach the rower to move with the boat and use handle height for corrections.

Recommended drills: Lay side; Single scull finish variations; Sitting the boat.

Not checking the course

What you see: The bow rower looks too often, only turns the head, or pauses the stroke while looking. Likely cause: Course checking was not taught as part of the movement. Coach first: Teach a regular look that updates a mental map while the handles keep moving.

Recommended drills: Look around drill.

Foot stretcher incorrectly positioned

What you see: The finish is cramped or too open and crew oar angles do not match. Likely cause: The setup does not fit the rower. Coach first: Adjust the stretcher before coaching around the problem. Recheck catch and finish positions while stationary.

Recommended drills: Getting ready at the finish; Practice body over.

Oarlock height incorrectly set

What you see: The rower cannot cover the blade and finish at a comfortable chest height. Likely cause: The oarlock washers or rig do not suit the rower. Coach first: Correct the height before changing technique. Do not coach a movement that the setup makes impossible.

Recommended drills: Getting ready at the finish; Practice finish hand height.

Finish faults

Washing out

What you see: The handle falls toward the hips and the blade rises gradually before the drive is complete. Likely cause: Low finish height or loss of arm connection. Coach first: Bring the handle to the chest, keep the blade covered, then press down cleanly.

Blade turn out

What you see: The blade is feathered out of the water without a clear downward handle movement. Likely cause: The rower has learned rotation instead of extraction. Coach first: Teach press down, then feather, then move away.

Recommended drills: Chopping finish; Practice finish hand depth; Squared blades.

Sticky handles

What you see: The handles pause at the chest before moving away. Likely cause: The rower believes the stroke ends at the chest rather than at the rest point. Coach first: Create an immediate flowing direction change without rushing.

Recommended drills: Trunk throwing; Dynamic lengthening; Lightening hands.

Sticky trunk

What you see: The handles move away but the trunk stays behind before swinging forward. Likely cause: A separated or paused recovery pattern. Coach first: Connect the trunk and handle movement during the initial away.

Recommended drills: Trunk throwing; Dynamic lengthening.

Pulling up the shoulders

What you see: The shoulders lift during the finish and release. Likely cause: Tension or an attempt to create extra handle height. Coach first: Reduce pressure, relax the grip, and vary shoulder height so the rower can find the low position.

Recommended drills: Finger drills; Chopping finish.

Recovery faults

Too little body over

What you see: The trunk remains too upright before the slide and reach is shortened. Likely cause: The rower has an incomplete body over picture. Coach first: Set the trunk angle before the knees rise and keep it during the slide.

Recommended drills: Practice body over; Dynamic lengthening.

Too much body over

What you see: The trunk folds too far toward the legs and reduces usable slide length. Likely cause: The rower searches for length through the back. Coach first: Vary the trunk angle and choose a position that allows vertical shins without collapse.

Recommended drills: Practice body over; Vary trunk rotation.

Sliding too early

What you see: The knees rise before the handles are clear and body over is established. Likely cause: The movement order is unclear. Coach first: Complete hands away and body over before starting the slide.

Recommended drills: Dynamic lengthening; Practice body over.

Blade dragging

What you see: The blade remains on the water through much of the recovery. Likely cause: The rower seeks security and has not learned balance without blade support. Coach first: Use a stable learning setup, rebuild finish depth, then count clean recoveries. Do not remove support before the crew can stay safe.

Systematically tapping the water

What you see: The blade touches the water at the same point on most recoveries while the boat is level. Likely cause: The handle path is consistently too high or finish depth is insufficient. Coach first: Identify the exact contact point, then change the blade path around it.

Blade dive flight

What you see: The blade drops close to the water, rises again to allow squaring, then approaches the catch from too high. Likely cause: The handle path lacks steady clearance. Coach first: Teach one clean blade line from finish to catch.

Recommended drills: Blade trail variations; Squaring twice.

No water free recovery

What you see: The blade contacts the water at random points, often when the boat also rolls. Likely cause: Balance, uncertainty, or inconsistent handle height. Coach first: Separate balance problems from path problems and count consecutive clean strokes.

Insufficient oarlock pressure

What you see: The collar separates from the oarlock, often late in the drive or during recovery. Likely cause: The rower is not pushing the handle outward consistently. Coach first: Correct the grip, then alternate deliberate contact and separation so the rower can feel the difference.

Recommended drills: Finger drills; Sweep rowing: inside hand detached.

Late squaring

What you see: The blade is still feathered when the catch should begin. Likely cause: The rower treats squaring and catching as one action. Coach first: Separate the two events and move the square earlier by choice.

Recommended drills: Squaring twice; Rowing with 3 catches.

Uncontrolled sliding

What you see: The seat accelerates, decelerates, or rushes the final part of the recovery. Likely cause: A slow initial away forces the rower to recover lost time on the slide. Coach first: Make the handle movement active, then pull the boat toward the body at one even speed.

Recommended drills: Trunk throwing; Reverse ratio rowing; Dynamic lengthening.

Not sliding far enough

What you see: The shins do not reach vertical and the catch angle is short. Likely cause: Setup, mobility, body over, or an incorrect stroke picture limits length. Coach first: Check setup first, then vary slide length without forcing range.

Recommended drills: Dynamic lengthening; Pimenov drive; Practice body over.

Dive into the boat

What you see: The trunk folds late and the handles drop into the boat just before the catch. Likely cause: Body over was not completed early or the rower is creating room to square. Coach first: Establish body over early and keep the handle path level into the catch.

Recommended drills: Practice body over; Pimenov drive; Reverse and normal stroke; Chopping catch.

Over reaching

What you see: The trunk keeps moving forward during the slide or just before the catch. Likely cause: The rower searches for extra length. Coach first: Set the trunk angle before sliding and hold it steady.

Recommended drills: Practice body over; Pimenov drive.

Sliding under your shoulders

What you see: The trunk opens again while the seat continues toward the catch. Likely cause: The rower cannot maintain the prepared body angle. Coach first: Vary the angle, then freeze the chosen position during the slide.

Recommended drills: Practice body over; Pimenov drive.

Pausing before the catch

What you see: The seat stops before the blade enters. Likely cause: The rower waits for the crew or has not learned a direct catch. Coach first: Slow the approach, touch the water before full reach, and connect without waiting.

Recommended drills: Reverse and normal stroke; Chopping catch; Practice leg pressure.

Catch faults

Catching with the trunk

What you see: The trunk opens as the blade enters instead of staying prepared. Likely cause: The rower uses body swing to place the blade or lacks leg connection. Coach first: Fix the trunk angle and place from the shoulder with long arms.

Recommended drills: Chopping catch; Pimenov drive; Reverse and normal stroke.

Catching with the arms

What you see: The elbows bend as the blade enters. Likely cause: The rower grabs for pressure instead of connecting with shoulders and legs. Coach first: Keep the arms long through placement and the first leg action.

Recommended drills: Pimenov drive; Rowing with 3 catches; Chopping catch.

Missing water

What you see: The legs move before the blade is covered. Likely cause: The blade approaches too high, squares late, or the rower starts the drive early. Coach first: Prepare the blade earlier and make placement happen before force.

Recommended drills: Chopping catch; Reverse and normal stroke; Drifting stroke.

Indirect catch

What you see: The seat pauses, the blade starts too high, or the leg connection is slow. Likely cause: Several small delays exist around the front turn. Coach first: Improve the last recovery, placement, and first leg action as one sequence.

Recommended drills: Reverse and normal stroke; Chopping catch; Practice leg pressure.

Drive faults

Use the trunk too early

What you see: The trunk opens with or before the first leg movement. Likely cause: The rower cannot hold the prepared body angle against the leg drive. Coach first: Keep the trunk connected while the legs begin, then allow body swing to join.

Recommended drills: Pimenov drive; Practice drive sequence.

No pressure after the catch

What you see: The blade connects slowly and the first part of the drive produces little speed. Likely cause: The rower pushes with force but not enough movement speed. Coach first: Use a quick leg connection at light resistance before adding force.

Recommended drills: Practice leg pressure; Pimenov drive.

Digging deep

What you see: The blade and shaft sink below the necessary depth. Likely cause: The blade is not square, is placed forcefully, or the handles rise during the drive. Coach first: Vary depth deliberately, then choose a blade depth with only the top edge visible.

Recommended drills: Vary blade height; Squaring twice; Chopping catch.

Kicking through the seat

What you see: The seat moves back while the handle does not, and the trunk collapses before opening. Likely cause: The trunk cannot transmit the leg force. Coach first: Reduce pressure and hold the connection between foot stretcher, trunk, and handle.

Recommended drills: Pimenov drive; Practice drive sequence.

Seesawing of the blade

What you see: The blade moves up and down during the drive. Likely cause: The legs, trunk, and arms hand over power unevenly or out of order. Coach first: Practice a smooth sequence with continuous pressure.

Recommended drills: Practice drive sequence; Rowing with emphasis.

Overstretching the legs

What you see: The knees lock hard at the end of the leg drive. Likely cause: The leg action is aggressive but poorly controlled. Coach first: Finish the legs with a soft knee and let the trunk take over before lockout.

Recommended drills: Pimenov drive; Trunk only rowing.

Drive not finished

What you see: The handles stop short of the chest. Likely cause: Weak arm finish, rushing, or incorrect setup. Coach first: Check setup, then use a consistent chest contact target.

Recommended drills: Practice finish hand height; Getting ready at the finish.

Pressureless end drive

What you see: Handle speed and blade pressure fade before the finish. Likely cause: The rower thinks about strength instead of continued acceleration or is washing out. Coach first: Keep the handle accelerating and feel pressure in the fingers to the chest.

Recommended drills: Rowing with emphasis; Drifting stroke; Practice finish hand height.

Not enough layback

What you see: The trunk remains too upright at the finish. Likely cause: The rower does not use the available body swing. Coach first: Vary the finish angle and choose a modest position with light abdominal tension.

Recommended drills: Vary trunk rotation; Trunk only rowing.

Too much layback

What you see: The rower lies too far back and needs extra time to recover. Likely cause: The rower searches for length beyond an efficient finish. Coach first: Vary finish angle and choose the smallest effective layback.

Recommended drills: Vary trunk rotation; Feet out rowing.

Pulling the trunk over the handles

What you see: The chest moves toward the handle at the end instead of the handle moving to the chest. Likely cause: Arm strength or trunk stability is insufficient, or the rower rushes the turn. Coach first: Keep the trunk stable through the arm finish and complete body over after extraction.

Recommended drills: Practice body over; Chopping finish.

Sculling faults

Sculling: incorrect hand position

What you see: Wrists bend, thumbs lose the handle ends, or the left hand does not pass correctly above and ahead of the right. Likely cause: The handles are held in the palms and the overlap pattern is unclear. Coach first: Relax the grip and practice with fingers and flat wrists.

Recommended drills: Finger drills.

Sculling: handles apart

What you see: The hands do not pass close and the boat rolls toward port. Likely cause: The rower separates the handles for comfort or balance. Coach first: Use the cue of the left palm briefly touching the right knuckles.

Recommended drills: Finger drills; Lay side.

Sculling: right handle to the hip

What you see: The right hand drops low at the finish while the left remains higher. Likely cause: The rower finishes the two sides differently. Coach first: Vary each finish height, then bring both handles to the same chest line and press down together.

Recommended drills: Single scull finish variations; Practice finish hand height.

Sculling: wide legged rowing

What you see: The knees move apart through the slide. Likely cause: Habit, comfort, or body shape changes leg tracking. Coach first: Use a safe tactile target between the knees and prioritize comfortable alignment.

Recommended drills: Dynamic lengthening.

Sculling: not sitting straight

What you see: The nose moves away from the keel line and the shoulders swing side to side. Likely cause: The rower shifts weight to control the boat. Coach first: Recenter the hips and torso before using the handles to level the boat.

Recommended drills: Lay side; Single scull finish variations.

Sculling: skying

What you see: The handles drop and the blades rise in an arc before the catch. Likely cause: Too much downward handle pressure or an incorrect blade path. Coach first: Vary the recovery path, then choose a low approach close to the water.

Recommended drills: Blade trail variations.

Sculling: lack of balance in a single or C1

What you see: The boat rolls, the riggers bounce, and the rower reacts late with the body. Likely cause: The hips are not stable and the handles are not being used deliberately. Coach first: Use a controlled environment to learn handle based correction without leaning away.

Recommended drills: Lay side; Single scull finish variations.

Sculling: lack of balance in a crew boat

What you see: The boat consistently lies, falls, bounces, or oscillates. Likely cause: Different handle heights, unequal finishes, poor core stability, or rowers sitting off center. Coach first: Correct the individual causes, then train the crew to level at catch and finish.

Sweep faults

Sweep: hands placed incorrectly

What you see: The hands are too close, too wide, or the outside hand loses the handle end. Likely cause: The grip was not set consistently. Coach first: Return to shoulder width, relaxed fingers, inside hand turning, outside hand steering.

Sweep: straight inside arm

What you see: The inside elbow locks and the inside shoulder lifts at the catch. Likely cause: The rower tries to create length through the inside arm. Coach first: Move the inside hand temporarily closer to the oarlock, then return gradually while keeping softness.

Recommended drills: Sweep rowing: inside hand detached.

Sweep: leaning away from the rigger

What you see: The nose leaves the keel line and the rower moves sideways. Likely cause: The rower compensates for reach or balance with the upper body. Coach first: Keep the body centered and explore small controlled side variations before returning to neutral.

Recommended drills: Lay side.

Sweep: skying

What you see: The outside hand presses down and the blade rises too high before the catch. Likely cause: Too much outside hand pressure or an incorrect recovery path. Coach first: Remove the outside hand briefly and learn how little downward pressure is needed.

Recommended drills: Sweep rowing: outside hand detached; Blade trail variations.

Sweep: lack of balance in a crew boat

What you see: The boat falls, lies, bounces, or oscillates and opposite sides finish at different heights. Likely cause: Unequal finish timing, handle height, core control, or water contact. Coach first: Correct individual faults first, then coordinate finish height and push away depth across sides.

Recommended drills: Lay side; Battle of the sides; Getting ready at the finish.

Crew faults

Lack of cadence

What you see: The crew has no clear contrast between initial away, slide, leg connection, and drive acceleration. Likely cause: The shared rhythm is unclear or individual rhythm faults dominate. Coach first: Build one rhythm feature at a time, then combine them.

Recommended drills: Trunk throwing; Dynamic lengthening; Practice leg pressure; 3 full, 3 light.

Unequal stroke length

What you see: Catch and finish angles differ because rowers use different total ranges. Likely cause: Body proportions or individual technique create different lengths. Coach first: Observe from the side and adapt body over and layback before changing the lineup.

Recommended drills: Practice body over; Vary trunk rotation.

Unequal stroke segments

What you see: Total lengths may look similar, but catch and finish positions are shifted. Likely cause: Foot stretchers are not aligned to give matching arcs. Coach first: Set the crew at catch and finish, then adjust stretchers before coaching technique.

Recommended drills: Getting ready at the finish.

Uneven movement sequence

What you see: Catch and finish may match, but legs, trunks, or arms move at different times. Likely cause: Individual movement orders differ. Coach first: Identify the first point of separation and correct that part before rowing the full stroke.

Recommended drills: Practice drive sequence; Dynamic lengthening.

Uneven finish

What you see: Blades leave at different times despite similar length. Likely cause: Individual finish quality, strength, or attention differs. Coach first: Correct individual finish faults, then use sound and blade timing to match the stroke.

Recommended drills: Eyes closed rowing; Stroke against crew; Chopping finish.

Uneven recovery

What you see: Seats, handles, or oars move at different speeds and the crew rushes. Likely cause: Sticky finishes, early slides, or uncontrolled sliding vary by rower. Coach first: Fix the individual cause, then rebuild the shared recovery.

Recommended drills: Dynamic lengthening; Eyes closed rowing; Trunk throwing.

Uneven catch

What you see: Blades enter at different times or connect at different speeds. Likely cause: Individual catch quality, uneven recovery, or weak attention to stroke. Coach first: Make the recovery equal before demanding one catch, then use sound and blade comparison.

Recommended drills: Eyes closed rowing; Rowing with emphasis; Stroke against crew.

Unequal power distribution

What you see: Puddles differ and oars stop being parallel even when timing looks similar. Likely cause: Rowers apply pressure at different points of the drive. Coach first: Use shared accents and controlled pressure changes to align the contribution.

Recommended drills: Rowing with emphasis; Practice drive sequence; 3 full, 3 light.

Crew has no clean recovery

What you see: Different blades touch the water at random times while the boat may otherwise be level. Likely cause: Finish depth and handle paths differ. Coach first: Build a clean finish first, then score consecutive clean recoveries.

Crew does not support the stroke

What you see: Rate or pressure changes take many strokes because the crew hangs behind or rushes ahead. Likely cause: Fatigue, poor awareness, or inability to adapt length and rhythm. Coach first: Train deliberate changes and require the crew to respond within an agreed number of strokes.

Recommended drills: Stroke against crew; Rating training; Stroke rate variation.

Drill library

Every drill should have a purpose, a focus, and a transfer. Explain those three points before starting. Use short feedback during the drill. Finish with normal strokes using the same focus. Stop or simplify any drill that compromises traffic awareness, balance, or safe technique.

General drills

Grandstand stroke

Purpose: Combines the session’s technical improvements into the best normal stroke the rower can produce. How to run it: After one or more drills, row a short piece with normal strokes and full attention to the chosen improvements. Coach focus: Use no more than two or three focus points. The movement should remain fluent. Transfer: Repeat this at the end of training so good strokes, not drill shapes, are remembered. Best used for: Multiple faults after the specific correction has already been learned.

Look around drill

Purpose: Teaches safe course checking in a coxless boat without interrupting the stroke. How to run it: Look every other stroke, alternating shoulders. Begin turning the head after the catch, let the trunk rotation assist later in the drive, and keep the handles moving. Coach focus: Build and update a mental map of the water, not only a quick glance. Transfer: Return to the club’s normal checking interval while preserving continuous movement. Best used for: Not checking the course.

Handle and grip drills

Sweep rowing: inside hand detached

Purpose: Clarifies that the inside hand turns the blade. How to run it: Place the inside hand lightly against the torso or closer to the oarlock for several controlled strokes. Use a supported balance setup if needed. Coach focus: Notice that squaring with the outside hand is difficult. Keep the outside hand steering height. Transfer: Return the inside hand gradually to its normal position. Best used for: Sweep grip errors and unclear feathering roles.

Sweep rowing: outside hand detached

Purpose: Reduces excess downward pressure from the outside hand. How to run it: Place the outside hand lightly against the torso and row controlled strokes with the inside hand. Keep pressure low. Coach focus: Watch the blade clearance and avoid pulling hard with one hand. Transfer: Return the outside hand and keep the same light vertical pressure. Best used for: Sweep skying and excessive outside hand pressure.

Finger drills

Purpose: Creates a relaxed grip and flat wrists. How to run it: During recovery, open the fingers, lightly play the fingers, or hold with the fingers without pressing the palm into the handle. Coach focus: Keep the handle secure while the forearms and wrists stay relaxed. Transfer: Return to normal grip without adding tension. Best used for: Bent wrists, squeezing, and poor sculling hand position.

Finish drills

Chopping finish

Purpose: Builds a clean vertical extraction and immediate initial away. How to run it: At the finish, tap the squared blades in and out of the water. Progress to a tap followed by hands away, then one full stroke, then several full strokes. Coach focus: Press down first, feather second, move away third. Scullers move both handles together. Transfer: Carry the same vertical then horizontal handle path into normal rowing. Best used for: Washing out, turning out, sticky handles, and dirty extraction.

Squared blades

Purpose: Makes the vertical extraction easy to see and feel. How to run it: Row a short controlled piece without feathering. Use sitting the boat if balance prevents safe execution. Coach focus: Feel a clean vertical release. Keep the shoulders relaxed. Transfer: Alternate one squared stroke and one normal stroke. This drill transfers poorly if used alone. Best used for: Turning out and uncertain extraction.

Practice finish hand depth

Purpose: Teaches that extraction depth is a deliberate choice. How to run it: Cycle several strokes through a turned out finish, a normal press down, and an exaggerated press down that brings the hands toward the lap. Coach focus: Watch blade clearance and feel the vertical handle movement. Transfer: Choose the normal depth and make a clear J shaped handle path. Best used for: Washing out, turning out, blade dragging, and low clearance.

Single scull finish variations

Purpose: Shows how unequal finish paths affect balance. How to run it: At fixed seat and fixed trunk, vary left and right finish height or press down one handle more than the other. Coach focus: Watch exactly how the boat responds to each variation. Transfer: Finish as if both handles slide over one flat tabletop. Best used for: Sculling imbalance, right hand dropping, and unequal finishes.

Feet out rowing

Purpose: Encourages a controlled layback and smooth direction change. How to run it: Remove the feet from the straps and row at low pressure in suitable stable conditions. Coach focus: Keep the feet connected to the stretcher without pulling against the straps. Transfer: Return the feet to the straps and keep the same controlled finish. Best used for: Excessive layback and abrupt finish.

Recovery drills

Number of water free recoveries

Purpose: Makes clean recovery measurable. How to run it: Count consecutive strokes without blade contact. Reset the count whenever a blade touches the water. Coach focus: Use sight and sound to identify contact. Transfer: Set a realistic record, then repeat normal rowing while trying to improve it. Best used for: Blade dragging, random water contact, and crew recovery quality.

Squaring twice

Purpose: Separates the action of squaring from the catch. How to run it: Feather, square, and feather once during recovery, then square again for the catch. Keep every rotation smooth. Coach focus: The first feather happens after extraction and the final square is complete before the catch. Transfer: Move the final square earlier and later by choice, then settle on the prepared timing. Best used for: Late squaring and rushed catches.

Blade trail variations

Purpose: Expands control of blade height during recovery. How to run it: Row short groups with an arching high path, a straight path, a low dipping path, and gentle wing like movement. Coach focus: Watch blade height and connect it to handle depth. Transfer: Choose the straight clean path with safe clearance. Best used for: Skying, tapping, dragging, and blade dive flight.

Dynamic lengthening

Purpose: Builds the recovery sequence with strong transfer. How to run it: Cycle through arms only, arms and trunk, then full strokes, using three to five strokes at each length. Return through the sequence. Coach focus: Handles and trunk move before the knees. Crew movements remain similar. Transfer: The full stroke is already part of each cycle, so keep the same focus when fully lengthened. Best used for: Sliding too early, uneven recovery, and movement order.

Practice body over

Purpose: Teaches control of the trunk angle before the slide. How to run it: Cycle through exaggerated forward angle, normal body over, upright, and slight layback, then return. Coach focus: Feel the chosen angle and keep it stable while sliding. Transfer: Row normally with enough body over for the chest to approach the thighs at full reach without collapse. Best used for: Too little body over, too much body over, over reaching, and sliding under the shoulders.

Trunk throwing

Purpose: Creates a fast fluid initial away and clear rhythm. How to run it: Begin stationary with blades supported and throw the trunk forward quickly. Add full strokes while keeping the same immediate direction change. Coach focus: Feel the abdominal connection and keep handles moving. Transfer: Reduce the exaggeration until the action is quick but relaxed in normal rowing. Best used for: Sticky trunk, slow recovery rhythm, uncontrolled slide, and lack of cadence.

Catch drills

Reverse and normal stroke

Purpose: Connects the blade, legs, and handle around the catch. How to run it: Row backward to the catch position with the blades in the water, then immediately row a normal drive without removing them. Coach focus: Feel pressure transfer directly into the legs while the arms remain long. Transfer: Alternate the drill with normal strokes and keep the same immediate connection. Best used for: Missing water, indirect catch, and catching with the trunk.

Chopping catch

Purpose: Teaches gentle placement from the shoulders. How to run it: At full reach, tap the squared blade in and out several times. Progress to a short slide, taps, and the first few centimeters of the drive. Coach focus: Move from the shoulder. Keep arms long and trunk still. Transfer: Reduce the taps to one placement and a normal connected drive. Best used for: Catching with arms, catching with trunk, and missing water.

Rowing with 3 catches

Purpose: Repeats the placement action in a stable environment. How to run it: On the rowing machine or in another stable setup, perform three light placement motions before each drive. Coach focus: The shoulders place while the spine, trunk, and elbows stay quiet. Transfer: Reduce to one placement and keep the same shoulder action. Best used for: Grabbing and poor catch movement.

Drive drills

Pimenov drive

Purpose: Isolates the catch and leg connection. How to run it: Place the blade, drive with the legs while holding the trunk angle and long arms, then extract. Begin on the rowing machine if needed before using it in the boat. Coach focus: Connect from the shoulder, then move the legs quickly without opening the trunk. Transfer: Alternate one Pimenov drive with one full stroke until the starts look identical. Best used for: Early trunk, grabbing, weak first pressure, and kicking through the seat.

Practice drive sequence

Purpose: Teaches legs, then trunk, then arms with smooth overlap. How to run it: Cycle through legs only, legs and trunk, then full drive. Use three to five strokes of each and reverse the sequence. Coach focus: The beginning should look the same in every version. Transfer: Return to full strokes and preserve the same order and continuous pressure. Best used for: Seesawing, early trunk, and uneven crew sequence.

Practice leg pressure

Purpose: Builds fast connection after the catch. How to run it: On the rowing machine, use light resistance and the force curve. Create a steep early rise with full strokes, then legs only, then alternate. Coach focus: Feel resistance arrive early through movement speed, not a heavy pull. Transfer: Carry the same quick leg connection into normal rowing at controlled pressure. Best used for: No pressure after the catch and indirect catch.

Trunk only rowing

Purpose: Clarifies the role and speed of the body swing. How to run it: At fixed seat with long arms, row using only the trunk. Keep pressure low enough to maintain control. Coach focus: Swing from the hips with an organized spine. Transfer: Lengthen the slide gradually while keeping the trunk role clear. Best used for: Too little layback, slow trunk action, and weak drive handover.

Vary blade height

Purpose: Teaches control of drive depth. How to run it: Cycle through half covered, normally covered, and deliberately deep strokes at low pressure. Coach focus: Watch the blade and shaft. Choose a depth where only the top edge remains visible. Transfer: Return to regular strokes with a stable blade depth. Best used for: Digging deep and seesawing.

Vary trunk rotation

Purpose: Teaches deliberate choice of finish angle. How to run it: Cycle through no swing, upright finish, normal layback, and exaggerated layback. Coach focus: Feel the abdomen and hamstrings while the spine remains organized. Transfer: Choose the smallest effective normal layback. Best used for: Too little layback, too much layback, and uneven stroke length.

Practice finish hand height

Purpose: Teaches the correct handle line into the chest. How to run it: First confirm the blade is not digging. Then vary finish contact at chest, abdomen, and hip before returning to the chest line. Coach focus: Feel both thumbs touch the same chosen height and press down after contact. Transfer: Use the normal height in full strokes without washing out. Best used for: Low finish, drive not finished, washing out, and right handle dropping.

Rowing with emphasis

Purpose: Changes where pressure is applied in the drive. How to run it: Use short controlled groups emphasizing the catch, middle, finish, or two chosen points. Coach focus: Notice how each emphasis changes boat response and crew timing. Transfer: Return to an even accelerating drive while keeping the useful connection. Best used for: Unequal power distribution, weak leg connection, and weak finish pressure.

Boat control drills

3 full, 3 light

Purpose: Teaches the crew to change pressure and speed together. How to run it: Alternate three full pressure strokes with three light strokes. Let rate rise across the full strokes and settle immediately on the first light stroke. Coach focus: Keep the first full recovery controlled and accelerate the boat across all three full strokes. Transfer: Use normal rowing and call smaller controlled changes. Best used for: Crew response, power distribution, and cadence.

Distance in minimum number of strokes

Purpose: Creates strong drive to recovery contrast and clean run. How to run it: Choose a safe visible distance and cover it in as few strokes as possible. Coach focus: Drive firmly, recover smoothly, and avoid stopping the seat. Transfer: Return to normal pressure while keeping the long run and controlled slide. Best used for: Rhythm and boat run.

Lay side

Purpose: Teaches deliberate balance control with the handles. How to run it: Row several strokes with the boat gently set to one side, then level, then the other side. Keep the blade clear. Coach focus: Notice which handle movements roll or level the boat. Transfer: Return to level and correct small disturbances early. Best used for: Sculling and sweep balance.

Decreased pressure piece

Purpose: Separates stroke rate from pressure. How to run it: Begin at low rate and strong pressure. Increase rate while reducing pressure. Coach focus: Identify rate and effort independently. Keep the stroke fluent. Transfer: Finish at an easy sustainable rate of at least the crew’s normal base rhythm. Best used for: Rate control and overly heavy high rate rowing.

Reverse ratio rowing

Purpose: Creates a fast initial away and direct front turn at light pressure. How to run it: Row light drives with a very quick initial away and controlled slide. Coach focus: The handles and trunk change direction immediately while the slide remains organized. Transfer: Switch to normal pressure without slowing the initial away. Best used for: Sticky finish, slow rate change, and indirect catch.

Getting ready at the finish

Purpose: Uses the finish as the crew’s setup point. How to run it: Sit with blades covered and boat level. On the command, extract cleanly, move away, and slide to the catch. Restart if the boat falls. Coach focus: Check finish height, equal press down, and level riggers. Transfer: Carry the same finish position into continuous rowing. Best used for: Finish height, balance, and uneven recovery.

Pause paddling

Purpose: Temporarily isolates a chosen recovery position. How to run it: Pause briefly at an agreed point while the boat remains level. Prefer a pause around quarter slide when it serves a clear purpose. Coach focus: Match the stroke and avoid gripping or freezing the boat. Transfer: Use sparingly and return to continuous rowing quickly because transfer is limited. Best used for: Crew sequence when a short diagnostic pause is useful.

Lengthening the drive

Purpose: Builds stroke length in stages. How to run it: Progress from arms only to body swing, quarter slide, half slide, three quarter slide, and full slide. Coach focus: Keep catches and finishes matched while the sequence stays correct. Transfer: Shorten through the same stages, then row full strokes. Best used for: Crew length and movement order. Dynamic lengthening is usually preferred.

Lightening hands

Purpose: Creates an immediate handle direction change. How to run it: After the finish, move the handles away as quickly as possible, then control the slide. Coach focus: Let the handles bounce away without lifting the shoulders. Transfer: Reduce the exaggeration and keep a direct relaxed initial away. Best used for: Sticky handles and lack of cadence.

Drifting stroke

Purpose: Removes force so the rower can feel the boat guide the blade. How to run it: With boat speed, place the blade and allow it to drift from catch to finish without adding pressure. Follow with the normal sequence. Coach focus: Watch depth and feel the handle path without forcing it. Transfer: Alternate drifting strokes with normal strokes using the same path. Best used for: Washing out, excess force, and poor drive sequence.

Crew drills

Adding rowers

Purpose: Shows how boat speed changes the feel of the drive. How to run it: Begin with one sculler or one sweep pair rowing while others stabilize the boat. Add rowers gradually. Coach focus: Feel the handle become faster and lighter as boat speed increases. Transfer: Row with the full crew while matching the new handle speed. Best used for: Crew connection and adaptation to boat speed.

Eyes closed rowing

Purpose: Develops hearing and physical feedback. How to run it: In controlled water with a cox or clear supervision, close the eyes for a short piece. Coach focus: Listen for catch and finish, feel slide timing, handle pressure, and balance. Maintain traffic safety. Transfer: Open the eyes and preserve the same sensory attention. Best used for: Uneven catch, uneven finish, uneven recovery, and power differences.

Stroke against crew

Purpose: Teaches fast crew response to the stroke seat. How to run it: The stroke makes controlled changes in rate or pressure and the crew tries to match within an agreed number of strokes. Coach focus: Use blade timing, sound, and handle feel to follow. Transfer: Reduce the allowed response time as the crew improves. Best used for: Crew not supporting the stroke and slow synchronization.

Sitting the boat

Purpose: Provides temporary support so another drill can be performed. How to run it: Selected rowers rest blades flat on the water and keep the boat level while others drill. Coach focus: Use only enough support to make the target drill possible. Transfer: Remove support as soon as the target movement can be performed safely. Best used for: A support method for low balance, not the final balance solution.

Battle of the sides

Purpose: Builds active sweep balance control. How to run it: One side creates a gentle roll while the other side tries to keep the boat level, then swap roles. Coach focus: Use handle height and push away depth, not upper body leaning. Transfer: Return to normal rowing and have the coach introduce small unpredictable disturbances. Best used for: Sweep crew balance.

Grandstand stroke for the crew

Purpose: Combines several crew improvements into normal rowing. How to run it: After crew drills, row a short piece that displays the crew’s best rhythm, similarity, balance, and clean recovery. Coach focus: Choose only two or three shared targets. Transfer: Repeat near the end of training to consolidate the improved crew stroke. Best used for: Transfer after crew drills.

Conditioning and rate drills

Ten little gnomes

Purpose: Builds fitness and similarity through changing strong stroke counts. How to run it: Row nine medium and one strong, then eight medium and two strong, continuing until one medium and nine strong. Coach focus: Match pressure and blade movement while breathing stays controlled. Transfer: Return down the pattern or finish with steady normal rowing. Best used for: Conditioning with frequent changes.

Power variation

Purpose: Teaches clear light, medium, and strong pressure without losing technique. How to run it: Repeat ten light, ten medium, and ten strong strokes. Shorten to five if needed. Coach focus: Change handle speed and pressure while keeping rate and sequence organized. Transfer: Finish with steady medium rowing and the same clean technique. Best used for: Pressure control and crew similarity.

Doing pyramids

Purpose: Builds controlled work duration. How to run it: Row one minute strong and one minute light, then two and two, three and three, two and two, one and one. Coach focus: Choose an intensity that keeps technique intact and breathing controlled. Transfer: Cool down with easy normal rowing. Best used for: General conditioning.

Increasing pressure piece

Purpose: Builds power and rate gradually. How to run it: Start light, then increase pressure and rate in planned steps using time or stroke counts. Coach focus: Keep the crew matched and shorten body swing slightly if needed to stay together at higher rate. Transfer: Return gradually to base pressure. Best used for: Fitness and controlled acceleration.

Rating training

Purpose: Separates pressure from rate at higher rhythm. How to run it: At one chosen rate, cycle five light, five medium, five strong, five medium, and five light strokes. Coach focus: Keep the rate fixed while changing pressure. Use fast initial away at light pressure. Transfer: Return to normal steady rowing at the same rate. Best used for: High rate control and crew similarity.

Stroke rate variation

Purpose: Develops controlled rate change. How to run it: Choose a safe range and change rate by two strokes per minute every ten strokes. Use a rate display when available. Coach focus: Let rate come from the initial away and drive, not from rushing the slide. Transfer: Settle back to base rate with the same rhythm. Best used for: Rate control, crew response, and winter engagement.

Coach’s final check

Can the rower explain the focus in one sentence?
Did the drill change the regular stroke?
Can the rower see, hear, or feel when the movement is correct?
Can the rower repeat the change without continuous feedback from the coach?
Did the boat or crew improve without creating a new safety or injury risk?