Rowing Basics – How to Properly Execute the Rowing Stroke

Rowing is a great workout for the whole body and works especially well for building strength, endurance or weight loss. However, learning how to properly execute the rowing stroke requires some practice.

A proper rowing stroke has four parts from start to finish – the Catch, Drive, Finish and Recovery.

Catch

Rowers, aka oarsmen and oarswomen, sit backwards in the boat holding an oar handle and provide the power to move the shell through the water. The rowing stroke is a four-part movement that uses the entire body with controlled tapers of power throughout the full stroke. Having the right grip is key to this sport. It is a good idea for your athlete to practice the proper grip in order to avoid injury and maximize power transfer from foot to hand.

The catch is the first portion of the stroke from the moment the oar blade enters the water until it exits the water at the finish. The catch is when the rower’s legs are down, the back is 10-15 degrees laid back and the arms are in. This is the point where the power is being generated and where the oar is in the “sweet spot.”

After the catch, the rower should feather, or turn their oar handle so that the blade is parallel to the water. This is also known as the “squared and buried” position. After the squared and buried, the rower moves to the drive portion of the stroke.

Drive

Rowing is a great full-body cardio workout that can be used to build power and endurance. It can also be used to target different muscle groups and if you know what you’re doing, it can be a great strength training exercise.

A rower’s drive is the portion of the stroke that propels the boat forward. It is a leg driven movement that utilizes the rower’s potential power to accelerate the boat the greatest distance per stroke. A well connected and sequenced drive with a relaxed grip and blade control will maximize the power of each stroke.

The most important thing for rowers to remember is to keep their body in a balanced position through the drive. They should not reach back too far, or they will lose the power of their legs at the end of the stroke. If a rower has trouble with this they should experiment with timing between their layback and arm draw to find out when they are able to comfortably hold the body up in a balanced position without falling back over their knees.

Once the rower has completed the drive they should think of having a follow-through with their hands down through the finish. This will allow them to continue the pressure on the footplate through the recovery and will help them reposition their bodies for the next stroke.

Finish

The finish is a powerful part of the rowing stroke. It is a full-body position where the legs are straight and the core is tight. It is important to not lose focus on this portion of the stroke. Rowers who do not finish with their feet firmly pressed into the footboards and the body moving towards the stern are not delivering maximum power.

The footboards are located on either side of the boat and help with power transfer from the legs to the oar. Rowers should start the drive by pushing off the balls of their feet, and then throughout the drive they should be transferring as much power as possible to the footboards. The rower’s feet should remain firmly pressed to the footboards even through the finish and recovery.

Bow Pair The pair of sweep rowers in the bow of the boat – seats 1 and 2 in an eight or seats 1 and 3 in a four. They are referred to as the bow pair because they have the most control over the set of the boat.

Power 10 A call from the coxswain to row the next 10 strokes at a maximum effort in order to gain speed and take water on an opponent. Often used during the last stretch of a race to win a sprint finish.

Recovery

Rowing is a full-body workout that strengthens your core, back, shoulders and arms. It also improves your cardiovascular endurance and burns lots of calories. This makes it a great workout for athletes, those looking to improve their general fitness and anyone recovering from injuries or who are seeking a low-impact exercise.

In rowing, technique is important to the success of your workouts. Having good technique means that you can work efficiently, which in turn saves you energy. It also helps you prevent injury, so it’s important to take the time to practice correct technique.

The Recovery is the part of the stroke that happens before the Catch and Drive. It’s a sequenced and fluid movement, during which you move your body forward to prepare for the next stroke, while extending your legs. During this portion of the stroke, you want to be sure that your core is tight and that you are leaning back slightly. You want to be sure that your hands are comfortably held away from your body, positioned below your chest. A poor hands-away often goes hand in hand with a collapsed finish (feathering the blade out poorly) and over-pulling.

Strength and Stamina for the Rowing Sport

Rowing is a sport that requires strength and stamina. It also requires a combination of timing and race strategy. The team that crosses the finish line first wins.

A term that every rower knows is “catching a crab.” It’s when an oar gets stuck in the water. Generally it ends the race or caps the boat.

History

Rowing is a powerful sport that uses the whole body. While it looks like a upper body sport, the rowers legs do most of the work. Rowers are able to perform long powerful strokes because their seat moves in a way that allows them to move the oar with one smooth movement. This movement creates a dynamic combination of speed and strength that is the essence of a good race.

The sport has a rich history that dates back to the 1800s. It began as club and school activities for amateurs in England, and organized racing grew from there, culminating in the Henley Regatta in 1851. The sport soon spread to colleges in America and the first intercollegiate race was between Harvard and Yale.

Today the sport has a wide appeal. It is a lifelong activity that can be enjoyed by athletes of almost any age. It also is a very social sport and is often performed with a team. Rowing is unique in that it offers an opportunity to compete at a high level and at the same time enjoy being part of a team.

The sport has been an Olympic event since 1900 for men and 1976 for women. There are six events in men’s rowing and four in women’s. The United States is the most successful nation in Olympic rowing, having won 89 medals. Other medal winners include Great Britain, West Germany and Romania.

Equipment

Rowing involves a complex combination of muscle power and cardiovascular endurance. It is one of the few bearing sports that exercises all major muscle groups including the quads, biceps, triceps, lats and glutes. Rowers must also have good core strength and shoulder stability. High-performance athletes tend to be tall and muscular: their greater size increases leverage on the oar, making it more powerful.

Rowers race in shells – boats for two people, four people or eight people. They may be rigged for sweep or sculling, with or without a coxswain for steering. In sculling races, athletes pull two oars each and the boat is steered by varying oar pressure. The four and eight person sculling events are the fastest events in regattas.

In sculling races, there are four seat positions in the boat: bow (or seat 1), pair 2, pair 3 and stroke. The athlete in seat 1 is called bow and must be a strong rower with excellent technique to set the pace for the crew.

In sweep events, men and women compete in pairs with a coxswain (2+), fours with a coxswain (4+) or the eight (8+). The eight is the only sweep event that features a coxswain to steer and act as the on-the-water coach. The coxswain sits in the stern of the boat and calls a stroke rate. In some boats, the coxswain also steers by moving a rudder with his or her foot.

Techniques

Rowing engages all of your muscles from your legs to your arms. While many people focus on strengthening the shoulders and arms in preparation for the sport, it is also important to train your supporting muscles in order to maintain balance and prevent injury.

The proper sequence of motion during the stroke is leg drive, trunk extension and then arm pull. It is important to coordinate these movements in order to produce the greatest amount of power efficiently and safely. Failure to sequence the movement correctly can compromise how the load is distributed across the spine, which may explain why low-back pain is so common among elite rowers.

When you are learning the sport, be sure to listen to your coach for instructions on good form and the proper technique. Common mistakes include shrugging the shoulders and pulling the oar handle toward the body, which can burn out your forearms before your workout is done, and rounding the back, which can lead to poor posture.

Athletes who participate in rowing must learn to work as a team to perform the sport successfully. The entire crew is required to row synchronized with the other members of the boat in order to cover the maximum distance in the shortest amount of time. The sport is a great way to build teamwork and develop friendships.

Racing

Rowing is a highly competitive sport, and athletes must be able to handle the pressure of racing while maintaining a high level of performance. It also requires a great deal of mental toughness to overcome setbacks and stay motivated during training sessions. Rowers must be able to work well as a team and be able to adapt quickly to changing circumstances.

Races are usually held on open water, but some events take place in a rowing tank. These are used primarily for off-season muscle-specific conditioning and technique training, or to train when weather prevents rowers from going out on the lake. Races are grouped into “flights,” which are based on the size of the boat and the ability level of the rowers. The winner of a flight is the boat whose bow (signified by a bow ball on the shell) crosses the finish line first between designated markers.

The most common race formats are side-by-side races or head races. In a side-by-side race, boats are lined up in lanes and the winning boat is the one with the highest number of strokes completed in a specified time. Head races are a type of race in which a rower pulls the oar over a set distance. Rowers compete in singles, doubles, quads and eights, with or without a coxswain.

Regatta Camps in Tampa

With a growing focus on teamwork, rowing is becoming more and more popular among children in Tampa. After years in Opti Green, Red and Blue fleets kids can move on to high school and college sailing programs.

The Stewards Foundation of Tampa helps provide equipment and scholarships for students who can’t afford to buy or rent their own boats. Their teams will compete at this regatta.

Learn to Row

This is a great way to learn a new sport, get a full body workout and make some friends. Rowers come from all walks of life and everyone is welcome. You’ll learn how to handle boat equipment, the fundamentals of the rowing stroke, a variety of technical drills and become familiar with rowing terminology. Our low student to coach ratio and small class size ensures that you will receive a quality instruction.

Students completing Learn to Row are eligible to join our summer competitive team and qualify for college scholarships!

Learn to Row classes are geared towards those with no previous experience or need a refresher course in the basics. These courses can last anywhere from one day to a few weeks and typically take place in the summer months. Learn to Row classes are also available year round at many different locations.

A variety of bodies of water can be used for rowing including rivers, lakes, canals and harbors. Each location has a different personality and offers different challenges for rowers and coxswains. Going away to rowing camp is a great opportunity to experience a new body of water and challenge yourself to adapt to its unique characteristics.

High School Competitive

Whether you are looking to attend your first regatta or you are a seasoned varsity swimmer, this camp is for you. Over two days, swimmers will improve their freestyle and backstroke technique by learning the fundamentals of bodyline, posture, and engagement of the core to create a more hydrodynamic stroke that is both efficient and faster!

Team Tampa’s high school competitive program is offered throughout the fall and spring on weekday afternoons and Saturday mornings. This program gives athletes a chance to train on and off the water while getting experience that will help prepare them for college recruiting.

Junior Camp

Designed for campers entering PK3 through first grade, Junior Camp balances character development with active exploration to encourage kind, thoughtful, curious individuals. Each week-long summer session features a comprehensive program of learning, play and adventure that develops key social skills like sharing and cooperating while promoting academic foundations in language, literacy, math, science, and more! Full and half day camps available.

With a smaller number of participants, Junior Camp creates an environment where kids feel safe to try new things and step outside their comfort zone. During the week, children make friends and learn about themselves and others in a fun, positive community that values safety and supports success.

Junior campers experience all the best of our programs, from group games and zip line to archery and campfires! Campers also renew their faith through Bible studies led by caring counselors, hearing from inspiring guest speakers, and singing with an awesome band.

Adult Camp

Whether you are a thrill-seeker, a foodie or a fitness fanatic, adult summer camp is the place to be. A growing travel trend, these unique vacation experiences are a perfect fit for solo travelers or friends looking to bond over shared interests and adventures.

Unlike their childhood counterparts, these retreats are curated to provide rejuvenating experiences that blend nature, community and play. From outdoor adventure to creative workshops and culinary masterclasses, these camps span from a weekend to a week and are ideal for adults of all ages.

In a world where many adults feel disconnected from the environment, attending camp gives young people a chance to reconnect with nature and instills a respect for the natural world that will carry on into their adult lives. Sleeping under the stars, worshipping in outdoor spaces, and spending time with natural wildlife fosters a sense of appreciation for the beauty of nature and an understanding that humans are a part of it all.

While Tampa has hosted collegiate regattas in the past, local business owner Ken Walters hopes to introduce a more recreational and social event for rowers of all ages and skill levels. The second annual Roosevelt Rowing Regatta takes place this weekend in Curtis Hixon Park. Walters hopes to attract more rowers to this area of downtown Tampa, a historic riverside park named after President Theodore Roosevelt and the area’s first mayor.

The Tampa Regatta is a Classic for Morgans and Non-Morgans

The Tampa regatta appeals to both cruisers and racers. With a strong focus on sailing camaraderie, it includes the traditional Morgan Invasion fleets as well as open non-Morgan fleets for PHRF and multi-hulls and a cruiser-friendly “Just-for-Fun” casual fleet.

Great winter weather is certainly reason enough to visit an area for a regatta, but the local volunteer committee is what keeps sailors coming back year after year. You can count on starting lines being aligned correctly and courses set to the wind in a timely manner.

The History

In the late 19th century Tampa was a bustling port. The discovery of phosphate in Central Florida and cigars in Cuba made Tampa a shipping center for both commodities. The discovery of yellow fever in the 1860s did not deter Tampa’s forward-thinking citizens who acquired a large portion of the city’s waterfront and turned it into a teeming commercial and residential area. Despite the constant plague of yellow fever and blockade running, Tampa continued to grow until 1898 when Theodore Roosevelt and hundreds of his Rough Riders departed the port on a ship headed for Cuba.

While excellent winter weather is a big reason sailors flock to Tampa, the outstanding local volunteer committee work is also a major draw. Competitors can count on starting lines being aligned correctly, legs of the course being set to the wind and scoring being done in a timely manner.

The local Morgan owners are known for their hospitality and fun-loving attitude. It is this atmosphere that keeps a great mix of Morgans, non-Morgans and just for fun boats competing every year at the Regatta. The event raises money for the local Hospice organizations which provide comprehensive hospice and palliative care, caregiver education and support groups, spiritual counseling and a variety of other programs to anyone in need regardless of their ability to pay.

The Venue

The regatta is held on the Tampa Bypass Canal, which is a body of fresh water with no current and angled canal sides that absorb waves. This makes the venue an ideal racing location, as competitors will be able to race throughout the day without interruption or interference from commercial traffic. Additionally, the canal is insulated and protected from windy weather.

This year’s event will include a full range of racing classes in both 20-paddler standard and 10-paddler small boats. This will be the second time that the race has been run in the smaller classes, which were introduced to the event in 2012. The smaller classes allow sailors of all skill levels to compete and participate.

In addition to the boat races, there will be a host of family-friendly activities. For example, a children’s fishing tournament will be hosted at the Green Bridge Fishing Pier, and celebrity powerboat performer Chris Anyzeski and flyboard rider Kristen “The Destroyer” Smoyer will entertain the crowds between the powerboat races.

Food and beverages will be available for purchase at the event. The venue will feature a variety of vendors that serve a wide range of cuisines, and it is also possible to dine in the regatta’s athlete’s village. The event will also feature a musical performance by the Moonflower Band (Carlos Santana tribute) and previous American Idol contestant Sam Woolf.

The Schedule

This event is a fundraiser for Tampa area hospice organizations that serve families who need assistance with end-of-life care. It’s a fun regatta that appeals to both Morgan and non-Morgan sailing enthusiasts, who compete in PHRF and multi-hull divisions. It also features a cruiser-friendly “Just-for-Fun” casual fleet for people who like to race but don’t want to take part in the full day of racing.

2023 is the fourth year that this one-day regatta takes place in Hillsborough Bay off of Davis Islands. Its organizer, John LaGrua, originally named it the Morgan Invasion in order to showcase the yachts designed or built by Charley Morgan. However, it eventually grew to include other sailboats that are considered classic or traditional.

It’s a great opportunity for beginners to learn more about the sport of sailing and to compete in a regatta. This event is held at a convenient location near many hotels and provides participants with a variety of different race classes. It’s the first of four races that are collectively known as the BOTY Series, and the winner earns a trophy for that race as well as a series of participation points.

The final day of the Regatta offers something new this year: a drone light show by Sky Elements. It’s musically choreographed and will be visible from both sides of the Manatee River in Bradenton and Palmetto.

The Weather

The great winter weather is a big reason Tampa’s area regattas continue to draw out of town sailors but there are other compelling reasons as well. The outstanding local volunteer committee work is one of them – the fact that sailors can consistently count on starting lines being aligned correctly, legs of the course set to the wind and scoring done in a timely manner.

Another reason is the challenging and fun venue. This is a racecourse that demands concentration and determination – the kind of conditions that young sailors love to compete in. The Valentine’s Day regatta drew 308 junior sailors racing in the 8-foot Optimist class dinghies. Alex Delamarter and brothers Hanno and Ole Vorholz, all from St Petersburg Yacht Club, sailed in the 241 boat Gold Fleet comprised of the best racing sailors in that class from across Florida.

The typical late Feb pattern sees cold fronts sweeping in from the northwest. These introduce veering and unstable north, then northeast flow resulting in shifty and gusty conditions in near-shore zones. To stay ahead of the game this time of year, it is important to keep a close eye on the weather and wind data gathered from dedicated sensors at each Lands’ End NOOD racing site. Sailflow, the official NOOD racing software of North Sails, has this data available.

Travel the Way You Want With a Charter Bus

Whether you’re headed to cheer on the Buccaneers or the Lightning, or you want to attend your kid’s youth sports event, chartering a bus lets you travel according to your own schedule. Avoid wait times, crowded rideshares, and price fluctuation by planning ahead with a private bus rental.

Upgrade to a compact minibus to make navigating Tampa easier for your small group. Depending on your trip size, Charter Bus Tampa FL vehicles can accommodate up to 25 passengers with plenty of leg room and reclining seats.

Sports

Whether you’re cheering on the Tampa Bay Rays or bringing your sports team to Raymond James Stadium, let Falcon Charter Bus help ease your game day transportation. Skip the hassle of finding parking on game day or splitting up into multiple vehicles with rideshares, and enjoy special amenities like reclining seats and TV monitors in your own private charter bus rental.

If you’re heading out with a small group, book a compact minibus to quickly shuttle between your favorite downtown bars and restaurants in Ybor City. For larger corporate groups, our reservation specialists can connect you with full-sized charter buses that provide room for your entire roster and extra storage for team luggage and equipment.

If your trip involves long-distance travels, choose a bus model with onboard bathrooms for fewer rest stops on the road. Our modern charter bus rentals are also equipped with standard amenities like air conditioning to beat the Florida heat, WiFi to stay connected, and power outlets to keep everyone’s devices charged.

Orlando & Disney World

Florida’s third largest city is a hotspot for dining, shopping and nightlife. Whether you’re looking for a casual lunch spot or a fine restaurant, Tampa has it all. For foodies, The Edison Food + Drink Lab in the hip Hyde Park District is a must-see. Here, you can enjoy fusion cuisine and cocktails created by James Beard Award semifinalist Chef Pierola.

If you’re a sports fan, don’t miss out on cheering on the Buccaneers or Lightning in their arenas. We can help you organize a sports team charter bus rental so your group can stay together for the game and avoid costly taxi rides to your destination. Our buses are spacious enough to fit your team’s tailgating equipment and fans.

Need to cool off on a Florida summer day? Then head to Adventure Island, right next door to Busch Gardens. The water park has a lazy river, tall water slides and kid-friendly pools. You can store extra towels and clothes onboard your charter bus. Then you can hop off at the water park and head back to your hotel without worrying about traffic or finding parking on your return trip.

Adventure Island

Located across from Busch Gardens, Adventure Island is an expansive 30-acre family-friendly water park. This SeaWorld Parks & Entertainment venue includes thrilling water slides like Solar Vortex and Colossal Curl, as well as lazy rivers, wave pools, and kid-friendly areas. There are also many shops, stands, and restaurants to explore.

Rent a charter bus to get your group around Tampa’s top attractions. Charter buses are comfortable and offer a variety of amenities. For instance, air conditioning will help you beat the Florida heat, WiFi will defeat boredom, and on-board restrooms (available on full-sized charter buses) can cut down on pit stops.

Plus, your group can spread out and relax with the extra leg room that a charter bus provides. This is a big advantage over other modes of transportation, especially when traveling with a large group. Whether you’re visiting for Gasparilla Pirate Festival or the World of Coca-Cola, you can relax and enjoy your trip without worrying about splitting fares or coordinating schedules. And when it’s time to head home, your driver will take care of the driving so you can relax and recharge for the next day of adventures.

Oxford Exchange

Tampa is an up-and-coming hub for startups and major companies like Jabil, Raymond James Financial, and Bloomin’ Brands (the parent company of Outback Steakhouse). If your group travels to this exciting city for business, consider a charter bus rental. This type of transport can shuttle your employees to and from meetings, or even between locations, while also providing onboard amenities that keep everyone comfortable during the ride.

Whether your group is visiting for an academic conference or heading to the city for a friend’s wedding, Oxford Exchange can help make all of your travels easy and fun. This restaurant offers a variety of dining options, including breakfast, lunch, and brunch. It’s perfect for a family or large groups and serves delicious food at fair prices.

Ybor City is a must-see for tourists and locals alike. This historic district is home to boutiques, vintage shops, and Cuban and Latin American eateries. History buffs can learn about the area’s past at the Ybor City Museum; art lovers will love touring the Hoffman Porges Gallery; and night owls can enjoy live music in several venues.

Raymond James Stadium

Whether you’re rooting on the Buccaneers or cheering on the Tampa Bay Lightning, a charter bus will get your group to Raymond James Stadium quickly and safely. Easily fit all your tailgating gear in storage compartments, and then kick off the party with drinks at Edison Food + Drink Lab in Hyde Park, a unique fine dining experience that’s also a James Beard Award semifinalist.

Football fans will want to check out the legendary Raymond James Stadium, home of the Buccaneers and University of South Florida Bulls, as well as Outback Bowl games and concerts. The stadium offers behind the scenes tours that allow you to see where all the action takes place, including the playing field, locker room, and club lounge.

Big cat lovers can tour Big Cat Rescue in Citrus Park, a sanctuary that protects and rehabilitates exotic felines like bobcats, caracals, cougars, leopards, ocelots, and tigers. And if you’re planning a trip to Tampa with students, a charter bus will take the stress out of traveling to and from the Florida Aquarium and ZooTampa at Lowry Park, both top-rated attractions for student groups.