There are two fundamental reference points in the rowing stroke. The catch, immediately prior to the oar blade's placement in the water, and the extraction (also known as the finish or the release),
where the rower removes the oar blade from the water. At the catch, the
rower places the blade in the water, then applies pressure to the oar
by pushing the seat toward the bow of the boat by extending the legs. As
the legs approach full extension, the rower pivots his or her torso
toward the bow of the boat and then finally pulls the arms towards his
or her chest. The hands should meet the chest right above the diaphragm.
At the very end of the stroke, with the blade still in the water, the hands drop slightly to unload the oar so that spring energy stored in the bend of the oar gets transferred to the boat, which eases removing the oar from the water and minimizes energy wasted on lifting water above the surface (splashing). These stages of the stroke are where pressure is applied to the oar through the water and comprise the drive of the stroke.
The recovery phase follows the drive. The recovery involves removing the oar from the water (extraction), and coordinating the body movement to move the oar back to the catch position. This consists of: The rower pushes down on the oar handle (or oar handles if the rower is sculling) to quickly lift the blade from the water at the release. Following the release, the rower rapidly rotates the oar to cause the blade of the oar to become parallel to the water (a process referred to as "feathering the blade") at the same time as pushing the oar handle away from the chest. The blade should come out of the water square and then feather immediately once clear of the water. After feathering and extending the arms, the rower pivots his or her body forward. Once the hands are past the knees, the rower compresses the legs which moves the seat towards the stern of the boat. The leg compression occurs relatively slowly (compared with the rest of the stroke) which affords the rower a moment to "recover" (hence the recovery nomenclature), and allows the boat to glide through the water. The gliding of the boat through the water on the recovery is often called “run”.
Many people disagree on what is the correct ratio of timing of drive to timing of recovery, but all agree that a controlled slide is necessary to maintain momentum and achieve optimal boat run. Near the end of the recovery, the rower squares the blade (rotates the blade to perpendicular to the water), and then repeats the stroke again, beginning with the catch.
At the very end of the stroke, with the blade still in the water, the hands drop slightly to unload the oar so that spring energy stored in the bend of the oar gets transferred to the boat, which eases removing the oar from the water and minimizes energy wasted on lifting water above the surface (splashing). These stages of the stroke are where pressure is applied to the oar through the water and comprise the drive of the stroke.
The recovery phase follows the drive. The recovery involves removing the oar from the water (extraction), and coordinating the body movement to move the oar back to the catch position. This consists of: The rower pushes down on the oar handle (or oar handles if the rower is sculling) to quickly lift the blade from the water at the release. Following the release, the rower rapidly rotates the oar to cause the blade of the oar to become parallel to the water (a process referred to as "feathering the blade") at the same time as pushing the oar handle away from the chest. The blade should come out of the water square and then feather immediately once clear of the water. After feathering and extending the arms, the rower pivots his or her body forward. Once the hands are past the knees, the rower compresses the legs which moves the seat towards the stern of the boat. The leg compression occurs relatively slowly (compared with the rest of the stroke) which affords the rower a moment to "recover" (hence the recovery nomenclature), and allows the boat to glide through the water. The gliding of the boat through the water on the recovery is often called “run”.
Many people disagree on what is the correct ratio of timing of drive to timing of recovery, but all agree that a controlled slide is necessary to maintain momentum and achieve optimal boat run. Near the end of the recovery, the rower squares the blade (rotates the blade to perpendicular to the water), and then repeats the stroke again, beginning with the catch.