Free Speed

I have always liked the concept of free speed. If you can get the boat to do half the work just by using the correct rhythm, then why wouldn’t you make this a priority when coaching a novice crew?

However, we have all seen novice crews racing up and back on the slide as fast as they can, in an effort to make the boat go faster. If you are like me, you cringe and think what an uncomfortable row that must be. And as hard as these kids are trying, they are actually slowing the boat down. The combined weight of their bodies rushing forward on the slide is drastically stopping the ‘run’ of the boat.

The ‘run’ of the boat refers to the speed the boat is travelling during the recovery. This speed is fastest when the oar has just been taken out of the water at the finish. ‘Run’ is at its slowest just before the catch. This is due to a combination of factors, including the need to move the bodyweight of the crew forwards to put the oar in the water.

The way in which the crew moves towards the catch is how you can get this aforementioned ‘free speed’. I have heard coaches call this concept many things, including ‘rhythm’, ‘ratio’, ‘contrast’, ‘control’ and even just the simple ‘slow slide’. But the main concept is clear, the speed at which the seat moves during the recovery needs to be slower than the speed it moves during the drive.

For novice rowers, the best approach when teaching the correct rhythm of the stroke, is to begin with ratio.

1:3

Have the coach/cox count to 4 every stroke cycle, beginning at the catch.

1 Drive (catch to finish)

2... 3... 4... - Recovery (finish to catch)

This drill is a very clear indicator to novice athletes when they don’t have the correct ratio. Often, the crew will be back at the catch at about 2 and a half. The key is to slow the movement of the seat towards the feet. Help the athlete understand how to control their movement, rather than letting the movement of the boat dictate their slide speed. Control is crucial.

What usually happens as they first try this drill is athletes begin to ignore the counting. Stick to your guns. Stop the drill, explain what they are doing wrong and begin again. Try the drill in pairs, and even one at a time until they understand how the control should feel. Watch for the athletes who pick up the concept quickly, and have them sitting in front of those who are having trouble. Be patient and positive, but also be strict. They will eventually understand the concept, even if they don’t do it perfectly all the time.