Warm Up For Rowing – “Sting” and “Float”

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warm up rowing sting and float

This week, I have put together a piece of content to help you with rowing warm up. You can use this to help you prepare for high-intensity effort.

It’s a good idea to watch the video as I wanted to demonstrate a few concepts. Please consider subscribing to my YouTube channel.

Warm Up Flow

  1. Starting the warm up with the pick drill in a relaxed and accurate fashion.
  2. The first ten minutes of the warm up gradually increases the pressure over that duration. The sequence of these ten minutes is 4 minutes of 1/4 pressure, 3 minutes of 1/2 pressure, 2 minutes of 3/4 pressure, and one minute of full pressure.
  3. After the ten minutes of gradually increasing the pace, I do four power 20 stroke bursts at various rates. These stroke rates are 20spm, 24spm, 28spm, and 32+ strokes per minute. It is helpful to paddle light or at a lower intensity between each burst.

Here is a link to another piece I wrote about the pick drill that helps me use that drill effectively.

I am not advocating that you row with a drag factor of 90. I dropped it so that I could catch my breath. This helped me comment on what I was thinking about as the video progressed.

It is important to make the turn in direction at the catch dynamic in order to apply the power quickly. With the low drag factor, I create an environment that requires me to accelerate the handle quickly with my legs first. At the right point in the drive, I open up my hips. I finish off the arms ensuring that I am drawing and squeezing the finish all the way through.

Sting and Float

The other important point I like to emphasize is the concept of “Sting and Float”. I learned this from my high school coach. He said that Mike Spracklen used it to describe the relationship between drive and recovery.

The idea is to accelerate through the drive and release smoothly (“Sting through the drive”). It is then important to relax on the way forward as you make the recovery (“float”).

When I am effective during the drive and can apply the power in a smooth yet accelerated fashion, as a result, I create time between the strokes to recover and let my “boat” run between the strokes.

In this fashion, I am creating an agreement between Yin and Yang of the drive and recovery. You need relaxation at all times during the stroke. However, what happens on the drive affects how the recovery works. Therefore, the overall stroke cycle and rhythm depends on the symbiosis of the drive and recovery compliments and supports each other.

In conclusion, the video helps to visualize the above concepts for you. I hope this piece and the video creates value. Please let me know what you think in the comments and I appreciate your sharing this with someone who you think might benefit.


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