In discussing the recovery last month, we stopped short of discussing the catch. We think of the catch as being the last part of the recovery, not the beginning of the drive. Everything that we do on the recovery is in preparation for the catch.
Early body prep and loose arms are critical to getting the blade in the water at the optimal time, maximizing length and minimizing check.
No matter how good we are, we will check the boat, but we can work to minimize it. A set body as we compact the legs the last half of the slide is the first step. At this point, we are using the hip flexors to actively try to pull the thighs to the chest. This motion will get the feet out of the way, allowing the boat to move to bow. Be aware of pressure coming on to the feet. I talk about floating into the catch or sneaking up on the catch - basically attempting to get the blade in the water without the boat realizing I got it in.
Most Olympians are racing at 35 - 37 strokes per minute and yet it doesn’t look rushed or forced, and the catches are so subtle that sometimes it reminds me of ballet. Lots of power and force, but also a large degree of finesse and delicacy. Aim for minimal body movement going in and out of the last 1/4 of the slide, allowing the arms, not the body, to make the catch. The goal then, is to connect your body mass to the oar through the lat muscles, not just to push your legs.
In the tossing analogy, you would never toss something with a straight arm and locked elbow, so stay loose. Not only will this help with the timing and quickness of the catch but it also helps in connecting to the lats on the drive which in turn can help keep the blade from digging. There is absolutely no desire to get the blade deep in the water. Keep the top edge of the blade just under the surface, because in the end, rowing is a horizontal sport.
More reading for rowers: Back pain in rowing – update on current understanding
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