The Rowing Recovery
The recovery is the part of the stroke where the blade is out of the water, the boat is ‘running’, and the rower prepares for the next stroke. The recovery includes all of the things that you have to do after you finish a stroke and release the blade from the water, including the following:
- rest and relax after a burst of power
- prepare the oar and blade angles for the catch
- get your upper body and arms in the best position for the catch
- get your legs in the correct position for the drive
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.
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
- unweigh the handle to drop the blade in the water
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
| 1 | Maintain a tall sitting position at the finish and relax the shoulders and neck. |
| 2 | Push the handle down slightly and straight out and away from the body. The back and legs remain steady. |
| 3 | As the arms are approaching half extension, let them lead the body forward from the hips. |
| 4 | As bodyweight moves forward, allow the legs to bend as the body moves forward on the seat. |
| 5 | As your knees break and you slide forward, start to square the blade to prepare it for the catch. |
| 6 | 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.
- 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.
The Recovery Checklist
Use the following checklist to work on specific aspects of the recovery as you practice on the erg or in the boat. Choose one or two and work on them for a couple of minutes at a time.
| Recovery tips and key points | Yes/No |
|---|---|
| Setup: sitting tall at the release with a straight back in the 1 o’clock position | |
| Sequence: arms away, then body, and then slide – overlapping the movements smoothly | |
| Mid recovery: establish a forward body angle early in the recovery before the slide starts to move or the knees start to break; be ready to drop the blade into the water | |
| Sliding forward: float up to the catch rather than “rushing the slide” | |
| Blade work: keep the handle level throughout the recovery with relaxed hands and shoulders | |
| Readiness for the catch: stay steady during the last part of the recovery when you are ready to drop the blade into the water |
Common Mistakes
- Failing to set the body angle early in the recovery
- Bending the knees too early
- Rushing forward on the seat, especially the last quarter
- Squaring the blade too late in the recovery
- Lunging at the end of the recovery to get more reach
- Rushing the recovery movements – there should be no hesitation but the movements should not feel 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 