The recovery phase of the stroke starts immediately after you release the blade from the water and includes all of the things that you have to do in preparation for the catch. A good recovery allows the boat to ‘run’ the maximum distance between drives and gives the crew a chance to recover and prepare for the next stroke.
During the recovery it is important that all rowers execute the following in an identical manner:
- move the hands away from the body
- rock over from the hips, setting the forward body angle
- slide forward and rotate the torso so the shoulders are square to the handle
- unweigh the handle to drop the blade in the water
NOTE
Use the recovery to your advantage! Move smoothly without rushing to allow the boat do its work while you relax and regain a little energy.
Body Positions and Execution
The image on the left shows a rower in the finish position and ready to start the recovery sequence. The arms tap the blade out and extend, leading the body forward from the hips, followed by the legs breaking at the knees as the body moves forward. Each movement overlaps with the previous one to create a continuous, fluid and seamless motion.
COACHING TIP
A good recovery can contribute to a long and powerful stroke. Work on your ability to move the hands away and rock forward from the hips after you release the blade. Getting good extension through the lats and hips will help you to get a good oar angle at the catch. Be sure to stay in this strong position as you slide up to the catch.
Steps for a Perfect Recovery
Step one: maintain a tall sitting position at the finish and relax the shoulders and neck.
Step two: push the handle down slightly and away from the body. The back and legs remain steady.
Step three: when the arms are extended halfway, move your torso forward from the hips as you extend forward fully.
Step four: as your knees break and you slide forward, start to square the blade to prepare it for the catch.
Step five: with arms fully extended and the shoulders in front of the hips, continue to glide forward until you reach the front of the seat.
NOTE
When you complete the steps above you are ready for the catch. Use this strong position for the catch and the initial drive. Resist the temptation to lunge for more length or to get momentum for the drive.
Key Points
- Maintain the same hand/handle heights throughout the recovery by simply feeling the weight of the handle as you carry it forward.
- Relax the shoulders and keep the back straight.
- Pivot from the hips; avoid rounding the back or dipping the shoulders.
- ‘Float’ forward on the seat; do not rush or jerk forward.
- It is critical that all rowers do the same thing in the same way on the recovery. Following a set sequence of movements during the recovery will allow all rowers to move together, prepare for the next drive, and minimize rocking of the boat.
- Do not underestimate the importance of the recovery. A smooth recovery will allow for maximum run of the boat when the blades are out of the water and will set you up for an efficient catch and a powerful drive.
COACHING TIP
The body’s movement during the recovery is to simply hinge forward from the hips to get the shoulders and bodyweight forward where you can use it for the drive. Shifting your weight from the back of the seat to the front of the seat will also make it easier to slide forward.
Common Mistakes
- Failing to set the body angle early in the recovery and bending the knees too early
- Rushing forward on the seat, especially during the last quarter
- Squaring the blade too late in the recovery
- Lunging at the end of the recovery to get more length
- Rushing the recovery movements – there should be no hesitation but the movements should feel smooth, not rushed
Drills
Drills to develop a good recovery:
- Pause drills at arms away and at body forward
- Cut the cake drill
- Square blade rowing (to take feathering out of the equation)
- Super slow rowing
See Technique Drills – Top 10 for details on each drill.
Fixed Seat Rowing 