Monday, December 14, 2015

How to perfect your rowing technique on and off the water

One of the sights I love most at home in Cork is the rowers gliding up and down the Lee. They seem to be there at all hours, even when there’s serious frost on the river banks. 

The closest I’ve come to that is tackling the rowing machine in the gym and if you’ve done that too you’ll know it’s a pretty gruelling workout. 

So when I was sent a breakdown of the perfect rowing programme, I knew it would be tough but it’s beyond ... Designed by SAS, an advanced analytics company working with British Rowing, it's based on actual rowing patterns followed by elite rowers. 

One of the UK's top rowers is Jess Leyden who's hoping for a place on Team GB's women's quadruple sculls side. She told Sky Sports (at the launch these pics are from): 

"This year we've tried out new things, some of which worked well and some didn't, so all we can do is keep building towards it (Rio).  The gains we're making are so much larger than a team that maybe have been together a while, so once those building blocks are in place we're going to get to a point where we can tackle those finer bits”. 

And added this which made me smile, so true of many sports. She said: “There's no hiding in our racing. It's not how much over the line you are and it can come down to a bow ball, which has happened to me before!"

So what do you think of this routine? 

Click HERE to find a PDF with the perfect rowing programme. The second page is even more useful with diagrams and tips for the rowing machine down the gym. So even if you can’t go to Rio, you can still learn from the best! Just remember to take  heed of your own ability and limitations; this is a suggested programme only.

Jess Leyden was speaking on behalf of SAS – the leader in analytics software and services. SAS is the Official Analytics Partner of British Rowing and the GB Rowing Team at


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