Δεκεμβρίου 2010

ATHLETE OF THE MONTH

ATHLETE OF THE MONTH

Ondrej Synek (December 2010) Experience what is going on inside an elite athlete’s mind Nationality: Czech Republic (CZE) Boat Class: M1x, M2x Key Results: Olympic Games - 1 silver World Championsh…

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20 Dec 2010

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ΗΜΕΡΟΛΟΓΙΟ 2011

Ημερολόγιο kopilasia blogspot junior …

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12 Dec 2010

Κατεδαφίζεται ο αθλητισμός

Διαβασαμε στην Καθημερινή <a href="http://kathimerini.gr/">kathimerini.gr</a><br />
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Tου Ν. Α. Kωνσταντοπουλου<br />
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Ενα σπίτι χτίζεται σε πολλούς μήνες, αλλά γκρεμίζεται σε λίγες ημέρες. Ο ελληνικός αθλητισμός κινδυνεύει να γκρεμιστεί. Τον συμπαρασύρει η γενική οικονομική κρίση, αλλά στον γκρεμό τον σπρώχνει και η νυν πολιτική ηγεσία του αθλητισμού. Το «χέρι» της, όμως, έχει βάλει και η προηγούμενη, με τον νόμο, ο οποίος κατήργησε πολλά από τα προνόμια των αθλητών, που διακρίνονται και περιόρισε πολύ τα κίνητρα για τους νεαρούς αθλητές. Και ότι υπήρχαν υπερβολές, ουδεμία αμφιβολία. Αλλά, ως συνήθως στην Ελλάδα, φθάσαμε από το ένα άκρο στο άλλο. Συχνά ο μέσος δρόμος είναι κάτι άγνωστο.<br />
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Το κακό με την τωρινή πολιτική ηγεσία του αθλητισμού, είναι πως είναι διασπασμένη σε δύο υπουργεία (Πολιτισμού και Υγείας), ενώ με τον αθλητισμό εμπλέκονται και το Παιδείας και το Αμύνης. Αλλος υφυπουργός ασχολείται με τον πρωταθλητισμό και άλλος με τη μαζική άθληση. Και, τελικά, ουδείς μπορεί ν’ αντιμετωπίσει τα προβλήματα του αθλητισμού. Διότι δεν φαίνεται να υπάρχει συντονισμός. Η δε κυβέρνηση εξακολουθεί να μην έχει ξεκαθαρίσει τι είδους αθλητισμό επιθυμεί να έχουμε. Πρωταθλητισμό, απλώς αγωνιστικό ή λαϊκό;<br />
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Αν θέλει τον πρώτο, πρέπει να εφαρμόσει συγκεκριμένη πολιτική. Δεν εννοούμε προγράμματα ντόπινγκ, αλλά μία πολιτική διεύρυνσης των κινήτρων, λελογισμένης αύξησης των προνομίων και διευκόλυνσης των πρωταθλητών, που εργάζονται στο Δημόσιο. Το ότι στο παρελθόν οι περισσότεροι πρωταθλητές, που διορίζονταν στο Δημόσιο, παρέμεναν αργόμισθοι και μετά την ολοκλήρωση της αθλητικής τους σταδιοδρομίας, δεν σημαίνει, ότι πρέπει να «τιμωρούνται» οι τωρινοί. Ας βρεθούν οι παλαιοί πρωταθλητές και ας υποχρεωθούν να προσφέρουν, με τον έναν ή τον άλλον τρόπο, στο ελληνικό κράτος. Τρόποι υπάρχουν. Και, φυσικά, πρέπει να διευκολύνονται στο έργο τους και οι ομοσπονδιακοί προπονητές, με τις αποσπάσεις από τα σχολεία.<br />
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Αν επιθυμεί να έχει απλώς αγωνιστικό αθλητισμό, μπορεί ν’ αφήσει τα πράγματα σχεδόν ως έχουν. Δεν χρειάζονται πολλά κίνητρα και προνόμια. Και όποιος θέλει, ας κάνει αθλητισμό ή και πρωταθλητισμό. Σε αυτή την περίπτωση, όμως, πρέπει ν’ ανοίξουν στους αθλητές όλοι οι χώροι των εθνικών ομάδων και χωρίς χρονικούς περιορισμούς.<br />
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Αν, τέλος, δεν θέλει να έχει καν αγωνιστικό αθλητισμό, αλλά έναν λαό υγιή, επειδή θ’ αθλείται τακτικά, τότε πρέπει ν’ ανοίξουν όλοι οι αθλητικοί χώροι. Να είναι ελεύθερη η χρήση τους από όλους τους πολίτες. Και, όπως είχαμε ξαναγράψει, το κόστος συντήρησης των κολυμβητηρίων, μπορεί να καλύπτεται μ’ ένα μικρό αντίτιμο για τη χρήση και από την εξοικονόμηση των χρημάτων, που δεν θα κατευθύνονται στον πρωταθλητισμό.<br />
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Αλλά διαθέτει, αυτή τη στιγμή, η χώρα μας χώρους για να έχει αθλητισμό λαϊκό; Ωραία είναι τα σχέδια και τα οράματα του υφυπουργού Υγείας και Αθλησης, Χρήστου Αηδόνη ότι θα γίνουν τέτοιοι σε κάθε ελεύθερο χώρο και στους... δρόμους, αλλά μάλλον σε κάποιο... όραμα θα τα είδε...

Κατεδαφίζεται ο αθλητισμός

Διαβασαμε στην Καθημερινή kathimerini.gr Tου Ν. Α. Kωνσταντοπουλου Ενα σπίτι χτίζεται σε πολλούς μήνες, αλλά γκρεμίζεται σε λίγες ημέρες. Ο ελληνικός αθλητισμός κινδυνεύει να γκρεμιστεί. Τον συμπαρασύ…

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11 Dec 2010

Συνέντευξη Τύπου την Τρίτη προς τιμήν των παγκόσμιων πρωταθλητών

Η Ελληνική Κωπηλατική Ομοσπονδία διοργανώνει την Τρίτη 14 Δεκεμβρίου (12:30) στην αίθουσα Τύπου της Γενικής Γραμματείας Αθλητισμού (Κηφισίας 7)συνέντευξη Τύπου προς τιμήν των Παγκόσμιων πρωταθλητών και όλης της αποστολής που πήρε μέρος στο Παγκόσμιο πρωτάθλημα ανδρών-γυναικών της Νέας Ζηλανδίας τον περασμένο Νοέμβριο.<br />
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Το παρών θα δώσουν οι ασημένιοι παγκόσμιοι πρωταθλητές της τετρακώπου άνευ Γιάννης Τσίλης, Στέργιος Παπαχρήστος, Νίκος Γκουντούλας και Απόστολος Γκουντούλας, οι χάλκινες παγκόσμιες πρωταθλήτριες του διπλού σκίφ ελ βαρών Αλεξάνδρα Τσιάβου και Χριστίνα Γιαζιτζίδου , οι επίσης τρίτοι παγκόσμιοι πρωταθλητές στη δίκωπο άνευ Γιάννης Χρήστου και Γιώργος Τζιάλλας και οι 9οι στο διπλό σκιφ ελ βαρών Παναγιώτης Μαγδανής και Λευτέρης Κόνσολας. <br />
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Ακόμη παρόντες θα είναι ο τεχνικός σύμβουλος της Ομοσπονδίας Τζιάνι Ποστιλιόνε και οι ομοσπονδιακοί προπονητές Τόλης Παλαιοπάνος και Χρόνης Βλασταρίδης ενώ ο πρόεδρος της ΕΚΟΦΝΣ Γιάννης Καρράς θα υποδεχθεί τον γενικό Γραμματέα Αθλητισμού Πάνο Μπιτσαξή ο οποίος θα παρευρεθεί προκειμένου να συγχαρεί από κοντά τους Παγκόσμιους πρωταθλητές και τους προπονητές τους.<br />
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From:<a href="http://www.kopilasia.gr/">http://www.kopilasia.gr/</a>

Συνέντευξη Τύπου την Τρίτη προς τιμήν των παγκόσμιων πρωταθλητών

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10 Dec 2010

Types of Competition

Regatta<br />
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The regatta season begins in April and is much more rewarding for spectators as this is side-by-side racing. There are often several heats in what can be a long day's racing. A heat might be first thing in the morning and if successful the final may not be until late afternoon. Regattas taking place on rivers will probably only have two or three racing lanes. The river course is unlikely to be straight and there will be other challenges to negotiate such as the bank. The larger regattas are often held on purpose built courses on lakes and allow for six lane racing. <br />
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Head Races<br />
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Head races are generally run between September and March. Each boat is sent down the course, one after another, and timed between the start and the finish line. Competitors will be divided into racing categories which might be determined by age, gender, experience. As a spectator you are unlikely to know who has won until the results are published on the race organiser's website. Heads are raced over a longer course than regattas, with the younger rowers sometimes rowing a 'short course'. More... <br />
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Coastal<br />
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In complete contrast, the flat waters of the inland lakes hold no attraction for the coastal rowers. The FISA competition course is an offshore triangle with no lanes, representing a total distance of 6 kilometres. Women race the course once and men go round twice. In 2009 the World Rowing Coastal Challenge came to the UK, hosted in Plymouth. <br />
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Bumps<br />
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The 'Bumps' evolved on rivers too narrow for side-by-side racing. Crews progress up a division by bumping the boat in front of them without being hit by the boat behind. 'Blades' are awarded to the successful crews. Normally associated with Oxford and Cambridge universities but also run by some British Rowing clubs. <br />
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Indoor<br />
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Competitions on indoor rowing machines range from 2k time trials for individuals to knockout competitions between teams of athletes. Competitions run all year round and a number of inter-school competitions are held as well as races for veterans. <br />
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From: <a href="http://britishrowing.org/">britishrowing.org</a>

Types of Competition

Regatta The regatta season begins in April and is much more rewarding for spectators as this is side-by-side racing. There are often several heats in what can be a long day's racing. A heat might be f…

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10 Dec 2010

ΩΡΑ ΠΡΟΠΟΝΗΣΗΣ ΣΤΟΝ Ν.Ο.Κ.

Είδαμε και αντιγράφουμε από <a href="http://nokast.blogspot.com/">nokast.blogspot.com</a><br />
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<b><i>ΧΡΙΣΤΙΝΑ ΓΙΑΖΙΤΖΙΔΟΥ -------------------EVAN TSOYRTSOYLAS</i></b><br />
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07 Dec 2010

Rowing biomechanics

<table class="contentpaneopen"><tbody>
<tr>  <td valign="top">   <span class="small-author">    <a href="http://www.coachesinfo.com/index.php?option=com_content&view=article&id=10132&Itemid=207" title="Click here for more details on Dr Valery Kleshnev.">Dr Valery Kleshnev</a>  </span>       </td> </tr>
<tr> <td valign="top"> <div class="Sect"> <h1>Rowing</h1><div class="Sect"> © 2006 Dr Valery Kleshnev<br />
<h3><em>History </em></h3>Rowing is one of the oldest human activities and known for more than  5,000 years. Rowing in cane boats by means of long oars can be seen on  frescoes from the 5<sup>th</sup> Dynasty of the Pharaohs in Egypt in  2500 B.C. Rowing races in various types of boats were popular in ancient  Greece and Rome. Though rowing was not in the program of ancient  Olympic Games, there were evidence that more than 100 boats and 1900  oarsmen participated in rowing regattas organized by Emperors Augustus  and Claudius (Dal Monte, 1989).<br />
Rowing became popular sport in Europe since the XVII century. The  oldest of the currently existing “The boat race” between teams of  Ojxford and Cambridge Universities began in 1829. In XIX century races  of professional scullers collected multi-thousand crows on banks of the  Thames River and millions of pounds were spent on betting, which  resembles popularity of modern boxing, tennis and Formula-1 car racing.<br />
International Rowing Federation FISA was founded in 1892. FISA is the  oldest international sport federation. Now it includes representatives  if 118 National rowing associations.<br />
Rowing is the oldest Olympic sport. Though rowing competition was not  held on the first Games in Athens in 1896 due to bad weather  conditions, it has always been in the program of the modern Olympic  Games. Currently, presence of sports and athletes is limited in Olympic  Games. There is very tough competition for a quote. However, rowing  managed to maintain the third large quote after athletics and swimming  having 14 medals sets and more than 550 athletes participating.<br />
In 2005 adaptive rowing was included in Paralympics, which is also evidence of its growing popularity.<br />
</div><div class="Sect"> <h3><em>T</em><em>rends of rowing performance </em></h3>Long term performance in rowing is difficult to analyse, because it  is significantly affected by weather conditions and differences over the  courses used during European, World and Olympic events. A more detailed  presentation of the progress maybe obtained by comparison of the  records from a single regatta and, for that purpose, the Royal Henley  Regatta is ideal, because it is the oldest still existing institution in  race rowing. It is possible to define the following periods of rowing  development, which can be seen on Figure 1:<br />
<img height="172" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_0.jpg" width="447" /> <h3>Figure 1. Trend of rowing speed based on records of the Grand Challenge Cup (M8+) of the Royal Henley Regatta</h3>Before 1900 there was a fast growth of performance of 1-1.5% per  year, which may be explained by initial development of equipment (timber  boats, outriggers, and the sliding seat), in addition to sporting  technique and training methods.<br />
The slower growth of ∼0.5% per year from 1900 – 1950 may have been  caused by the two World Wars, the amateur status of the athletes and the  relatively limited competition due to the separation of sport  organisations between the East and West political alliances.<br />
However, from 1950 – 1980 performance grew at very fast pace of ∼1-2%  per year. It can be considered that when Eastern block countries joined  Olympic sport in 1952 the competition level was substantially raised.  Thus, sport became a political factor and a professional activity, which  boomed the training volume, methods and use of drugs in sport. This  performance growth was even faster in women, because it coincided with  initial development in women’s events.<br />
In the period of 1980 – 1996 there has been a slower growth of  ~0.5-0.8% a year. This growth rate could be reflective of the training  volume approaching its biological limit; an improvement of the drug  control. Rowing performance, however, continues to grow relatively  faster than in athletics and swimming. We can speculate that the reasons  were equipment development (plastic boats and oar s replaced wooden  ones, introduction of the "big blade”) and active FISA position in wider  promoting of rowing and popularisation of modern training technologies.<br />
1996 – now. Stable period and even decreasing of performance. We can  speculate that the reasons could be further development of doping  control methods (such as blood doping test) and sociological factors.<br />
</div><div class="Sect"> <h3><em>Boat types and rowers’ categories </em></h3>From its origin up to the 1972 Games rowing had seven male events in  Olympic program (1x, 2x, 2-, 2+, 4-, 4+, 8+ on the standard distance  2000 m). In 1976 a number of events was increased to 14: one male event  (4x) and six female events (1x, 2x, 4x, 2-, 4-, 8+ on the distance 1000  m) were introduced. Women events changed the distance to the standard  2000m in 1984, which have made female rowing more aerobic with less  demand for strength and power. The current Olympic program was  introduced after the 1992 Games, when lightweight events were included  (LM2x, LM4-, LW2x) on the expense of (M2+, M4+, W4). Yet, these events  are included in the World Championships Program. (Table 1)<br />
<h3>Table 1. Rowing events in Olympic Games (OG) and World Championships (WC) programs.</h3><table align="center" border="0" cellpadding="2" cellspacing="0"><tbody>
<tr> <td align="left" valign="top">Boat Type</td> <td align="center" height="23" valign="top">Men</td> <td align="center" height="23" valign="top"><br />
</td> <td align="center" height="23" valign="top">Women</td> <td align="center" height="23" valign="top"><br />
</td> </tr>
<tr> <td align="left" valign="top"><br />
</td> <td align="center" height="19" valign="top">Heavyweight</td> <td align="center" height="19" valign="top">Lightweight</td> <td align="center" height="19" valign="top">Heavyweight</td> <td align="center" height="19" valign="top">Lightweight</td> </tr>
<tr> <td align="left" valign="top">Single scull (1x)</td> <td align="center" height="19" valign="top">OG</td> <td align="center" height="19" valign="top">WC</td> <td align="center" height="19" valign="top">OG</td> <td align="center" height="19" valign="top">WC</td> </tr>
<tr> <td align="left" valign="top">Double scull (2x)</td> <td align="center" height="19" valign="top">OG</td> <td align="center" height="19" valign="top">OG</td> <td align="center" height="19" valign="top">OG</td> <td align="center" height="19" valign="top">OG</td> </tr>
<tr> <td align="left" valign="top">Quad scull (4x)</td> <td align="center" height="19" valign="top">OG</td> <td align="center" height="19" valign="top">WC</td> <td align="center" height="19" valign="top">OG</td> <td align="center" height="19" valign="top">WC</td> </tr>
<tr> <td align="left" valign="top">Pair (2-)</td> <td align="center" height="19" valign="top">OG</td> <td align="center" height="19" valign="top">WC</td> <td align="center" height="19" valign="top">OG</td> <td align="center" height="19" valign="top"><br />
</td> </tr>
<tr> <td align="left" valign="top">Four (4-)</td> <td align="center" height="19" valign="top">OG</td> <td align="center" height="19" valign="top">OG</td> <td align="center" height="19" valign="top">WC</td> <td align="center" height="19" valign="top"><br />
</td> </tr>
<tr> <td align="left" valign="top">Eight (8+)</td> <td align="center" height="19" valign="top">OG</td> <td align="center" height="19" valign="top">WC</td> <td align="center" height="19" valign="top">OG</td> <td align="center" height="19" valign="top"><br />
</td> </tr>
<tr> <td align="left" valign="top">Pair with coxswain (2+)</td> <td align="center" height="19" valign="top">WC</td> <td align="center" height="19" valign="top"><br />
</td> <td align="center" height="19" valign="top"><br />
</td> <td align="center" height="19" valign="top"><br />
</td> </tr>
<tr> <td align="left" valign="top">Four with coxswain (4+)</td> <td align="center" height="19" valign="top">WC</td> <td align="center" height="19" valign="top"><br />
</td> <td align="center" height="19" valign="top"><br />
</td> <td align="center" height="19" valign="top"><br />
</td> </tr>
</tbody> </table></div></div><div class="Sect"> <h2>Rigging</h2><div class="Sect"> <h3><em>Gearing </em></h3>In sports such as rowing and cycling the term “gearing” is used for a  ratio of the velocities of locomotion to the velocity of athlete  action. According to the lever law, the ratio of forces is reversely  proportional to the ratio of velocities. Athletes, therefore, have to  apply proportionally more force as the gearing decrease velocity of  their action at constant speed of locomotion. In rowing the gearing is  defined by two main variables: oar length versus the inboard length  (Figure 2).<br />
<img height="73" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_1.jpg" width="581" /> <h3>Figure 2. Oar gearing variables</h3>The oar length is measured from the handle top to the outer edge of  the blade in the line of the shaft. The inboard is measured from the  handle top to the face of button. However, actual resultant forces are  applied to different points of the blade:<br />
<ul><li>Point of the handle force application is difficult to locate exactly  and it may vary in different rowers. We assume that the handle force is  applied at the centre of the handle, which is located 6 cm from the  handle top in sculling and 15 cm – in sweep rowing.</li>
<li>Gate force applied to the centre of the pin, which offsets from the button on the half width of the gate and it is usually 2cm.</li>
<li>Blade force applied to the centre of water pressure on the blade. It  is even more difficult to define and it may vary depending on the angle  of attack. We assume it applied at geometrical centre of the blade,  which usually located 20 cm from the outer edge in sculling and 25 cm in  sweep rowing.</li>
</ul><h3>Table 2. Oar gearing (based on Nolte, 2005) and corresponding speed  characteristics (based on the World best times for 2006) in different  boat types</h3><table align="center" border="0" cellpadding="2" cellspacing="0"><tbody>
<tr> <td align="center" valign="top">Boat Type</td> <td align="center" valign="top">Oar Length (m)</td> <td align="center" valign="top">Inboard (m)</td> <td align="center" valign="top">Actual Inboard (m)</td> <td align="center" valign="top">Actual Outboard (m)</td> <td align="center" valign="top">Actual Gearing</td> <td align="center" valign="top">Boat speed, men (m/s)</td> <td align="center" valign="top">Boat speed, women (m/s)</td> <td align="center" valign="top">Handle speed, men (m/s)</td> <td align="center" valign="top">Handle speed, women (m/s)</td> </tr>
<tr> <td align="center" valign="middle">1x</td> <td align="center" valign="middle">2.88</td> <td align="center" valign="middle">0.88</td> <td align="center" valign="middle">0.84</td> <td align="center" valign="middle">1.78</td> <td align="center" valign="middle">2.119</td> <td align="center" valign="middle">5.05</td> <td align="center" valign="middle">4.68</td> <td align="center" valign="middle">2.38</td> <td align="center" valign="middle">2.21</td> </tr>
<tr> <td align="center" valign="middle">2x</td> <td align="center" valign="middle">2.88</td> <td align="center" valign="middle">0.88</td> <td align="center" valign="middle">0.84</td> <td align="center" valign="middle">1.78</td> <td align="center" valign="middle">2.119</td> <td align="center" valign="middle">5.49</td> <td align="center" valign="middle">5.02</td> <td align="center" valign="middle">2.59</td> <td align="center" valign="middle">2.37</td> </tr>
<tr> <td align="center" valign="middle">4x</td> <td align="center" valign="middle">2.89</td> <td align="center" valign="middle">0.875</td> <td align="center" valign="middle">0.835</td> <td align="center" valign="middle">1.795</td> <td align="center" valign="middle">2.150</td> <td align="center" valign="middle">5.92</td> <td align="center" valign="middle">5.39</td> <td align="center" valign="middle">2.76</td> <td align="center" valign="middle">2.51</td> </tr>
<tr> <td align="center" valign="middle">2-</td> <td align="center" valign="middle">3.72</td> <td align="center" valign="middle">1.16</td> <td align="center" valign="middle">1.03</td> <td align="center" valign="middle">2.29</td> <td align="center" valign="middle">2.223</td> <td align="center" valign="middle">5.34</td> <td align="center" valign="middle">4.83</td> <td align="center" valign="middle">2.40</td> <td align="center" valign="middle">2.17</td> </tr>
<tr> <td align="center" valign="middle">4-</td> <td align="center" valign="middle">3.73</td> <td align="center" valign="middle">1.15</td> <td align="center" valign="middle">1.02</td> <td align="center" valign="middle">2.31</td> <td align="center" valign="middle">2.265</td> <td align="center" valign="middle">5.86</td> <td align="center" valign="top"><br />
</td> <td align="center" valign="middle">2.59</td> <td align="center" valign="top"><br />
</td> </tr>
<tr> <td align="center" valign="middle">8+</td> <td align="center" valign="middle">3.73</td> <td align="center" valign="middle">1.14</td> <td align="center" valign="middle">1.01</td> <td align="center" valign="middle">2.32</td> <td align="center" valign="middle">2.297</td> <td align="center" valign="middle">6.25</td> <td align="center" valign="middle">5.61</td> <td align="center" valign="middle">2.72</td> <td align="center" valign="middle">2.44</td> </tr>
</tbody> </table>Actual gearing is heavier in sculling than in sweep boats. The  variation is small between small and big boats and does not correspond  to the difference in the speed of the boat. The difference in the handle  speeds between 1x/2- and 4x/8+ is quite significant (12-14%). This  leads to the variation of the racing rate, which varies from  34-36str/min in 1x/2- to 39-40 str/min in 4x/8+. Actual gearing is  higher (heavier) at the catch and finish of the drive than at the  perpendicular position of the oar. At catch and finish the blade moves  at the angle to the boat movement and its longitudinal component equal  to cosine of the angle. E.g. at the catch angle of 60<sup>o</sup> the gearing is two times heavier and at 45<sup>o</sup> it is 30% heavier than at the perpendicular oar position.<br />
</div><div class="Sect"> <h3><em>Rower’s workplace </em></h3>It is important to setup the rower’s workplace properly, because its  geometry affect vectors of forces and velocities and, hence, efficiency  and effectiveness of rowing technique.<br />
<img height="500" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_2.jpg" width="512" /> <h3>Figure 3. Variables of the rower’s workplace geometry</h3>The main variables are:<br />
<ul><li>Gate height is measured from seat to the bottom of the oarlock and  varies from 14 to 19cm depending on the rower’s height. In sculling the  left gate usually 0.5-2 cm higher than the right one. </li>
<li>Heels depth is measured from seat to the bottom of the shoes and  varies from 15 to 22 cm depending on the rower’s body composition.</li>
<li>Seat height from water varies depending on boat type and weight of the rowers.</li>
<li>Span in sculling is measured from pin to pin. Spread in sweep rowing  is measured from pin to the boat centreline. Usually, the inboard  length is longer than the spread in sweep boats or half of the span in  sculling boats. This makes overlap measured between tops of the handles  in sculling, which is usually 15-20 cm, and between the boat centreline  and top of the handle in sweep rowing of 25-30 cm. </li>
<li>Stretcher position is measured from the pin to the toes of the shoes and is 50-65 cm.</li>
<li>“Work through” is the distance from the pin to the end of the slides and is 5-12 cm.</li>
<li>The distance that the seat travels is usually 60-65 cm.</li>
<li>Stretcher angle varies from 36<sup>o</sup> to 45<sup>o</sup>.</li>
<li>Slides angle is usually set between 0.5<sup>o</sup> and 1.5<sup>o</sup>.</li>
<li>Oar pitch is the angle between vertical line and the blade. In  depends on two settings: pitch of the blade relative to the sleeve and  the gate pitch. The first one usually set to zero and the second one  varies between 2<sup>o</sup> and 6<sup>o</sup>. If the pin is leaning  inwards, then the pitch at catch will be less and at finish more than it  the perpendicular position of the oar. Outwards leaning of the pin  produce the opposite changes in the pitch. Usually, the pin is set  vertically, but some coaches use 1<sup>o</sup>-2<sup>o</sup> outward  leaning of the pin, which prevents the blade from going too deep at the  catch and too shallow at the finish of the drive. </li>
</ul></div></div><div class="Sect"> <h2>Mechanics</h2><div class="Sect"> <h3><em>Propulsion and blade efficiency </em></h3>When the rower applies force to the oar handle (Fhandle), it is  transferred to the blade and applies pressure on the water. According to  Newton's 3<sup>rd</sup> law this creates reaction force on the blade  Fr.blade, which is the force that accelerates the rower-boat-oars system  (RBOS) forward. During the drive phase, the centre of mass (CM) of the  whole system moves forward and the centre of pressure (CP) of the oar  slips through the water. Some point on the oar shaft remains stationary  and can be considered as an imaginary fulcrum. It is not a real fulcrum  because there is no support at this point. The position of the fulcrum  changes during the drive phase and depends on the blade propulsive  efficiency: the higher the efficiency, the closer fulcrum to the CP of  the blade. The fulcrum coincides with CP at 100% efficiency.<br />
<img alt="2006_Rowing_Biomechanics_img_5A" height="266" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_5A.jpg" width="600" /> <h3>Figure 4. Forces in the rower-boat-oar system</h3>Reaction force on the blade is the sum of the drag and the lift  forces. As an angle of attack changes through the drive, the ratio of  the drag and lift forces changes from 1:2 the angle 60deg at catch to  1:0 at the oar position perpendicular to the boat (Caplan and Gardner,  2005). The lift force does not result in any loss of energy, i.e. it is  100% efficient, because vectors of force and velocity are perpendicular  to each other. The vector of the drag force is parallel to the velocity  vector and has opposite direction. Waste of energy is calculated as a  scalar (dot) product of blade force and velocity vectors. Propulsive  power is the product of the force and velocity vectors applied to the CM  of RBOS.  The sum of the propulsive and the waste posers equals the  total power applied to the oar handle. Propulsive efficiency of the  blade is a ratio of the propulsive power to the total power. Propulsive  efficiency of the blade can be derived by means of measuring  instantaneous boat velocity, oar angle and a force at the oar handle or  gate (Affeld, 1993, Kleshnev 1999). The force applied to the oar blade (<em>Fb</em>) is calculated using measured handle force and oar gearing. The blade velocity (<em>vb</em>) is derived using oar angle and boat velocity data.<br />
<img alt="2006_Rowing_Biomechanics_img_6B" height="389" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_6B.jpg" width="600" /> <h3>Figure 5. Path of the oar during the stroke cycle</h3>Propulsive efficiency of the blade depends on the relative pressure  on the blade, i.e. the ratio of the blade force to the blade area. Lower  pressure relates to less slippage of the blade through the water and  higher blade propulsive efficiency. To increase efficiency there is a  need to reduce blade force or to increase the blade area. The blade  force is reduced at the same handle force by means of changing the oar  gearing ratio to heavier values (shorter inboard and longer outboard  distance). However, very heavy gearing will decrease muscular efficiency  of the rower, because the handle speed will decrease and it makes  muscles work in slow static-like regimen.  Increasing of the blade area  is also limited because wider blade takes more time and requires more  effort for entry and extraction from the water. A very long blade is  also inefficient, because it can create counter-movement effect on  opposite sides of the blade. Also, the blade efficiency is affected by  the velocity of the boat, and it is higher in faster (bigger) boat  types. Sculling has a higher blade efficiency than sweep rowing, which  can be explained by higher sum of the blade area. This could be one of  the reasons why sculling boat are faster than sweep boats of the same  size. The characteristics of the force application affect blade  efficiency and may be controlled by the rower. A force curve with a peak  increases blade slippage and decreases efficiency. Conversely, a  rectangular shape of the force curve affects efficiency positively.  There is a moderate correlation between the ratio of average to maximal  force, taken as a measure of the shape of the force curve (100% for  rectangle, 50% for triangle), and blade efficiency (r = 0.48,  p<0.01).<br />
<h3>Table 3 Average values of the blade propulsive efficiency based on  1470 crew-samples collected during 1998-2005 in the Australian Institute  of Sport (AIS).</h3><h3 align="center">Table 3. Blade propulsive efficiency in Olympic rowing events</h3><table align="center" border="0" cellpadding="2" cellspacing="0"><tbody>
<tr> <td align="center" height="19" valign="top">  </td> <td align="center" colspan="2" height="19" valign="middle">Men  </td> <td align="left" colspan="2" height="19" valign="middle"> <div align="center">Woman</div></td> <td align="center" height="19" valign="middle"> <div align="center">Average</div></td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">Boat Type</div></td> <td align="center" height="18" valign="middle"> <div align="center">Heavy</div></td> <td align="left" height="18" valign="middle"> <div align="center">Light</div></td> <td align="center" height="18" valign="middle"> <div align="center">Heavy</div></td> <td align="center" height="18" valign="middle"> <div align="center">Light</div></td> <td align="center" height="18" valign="top">  </td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">1x</div></td> <td align="center" height="18" valign="middle"> <div align="center">79.6%</div></td> <td align="left" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">78.5%</div></td> <td align="center" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">79.0%</div></td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">2</div></td> <td align="center" height="18" valign="middle"> <div align="center">78.5%</div></td> <td align="left" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">80.6%</div></td> <td align="center" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">79.4%</div></td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">2x</div></td> <td align="center" height="18" valign="middle"> <div align="center">82.3%</div></td> <td align="left" height="18" valign="middle"> <div align="center">81.9%</div></td> <td align="center" height="18" valign="middle"> <div align="center">83.6%</div></td> <td align="center" height="18" valign="middle"> <div align="center">84.1%</div></td> <td align="center" height="18" valign="middle"> <div align="center">83.0%</div></td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">4-</div></td> <td align="center" height="18" valign="middle"> <div align="center">80.2%</div></td> <td align="left" height="18" valign="middle"> <div align="center">82.1%</div></td> <td align="center" height="18" valign="middle"> <div align="center">80.5%</div></td> <td align="center" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">81.0%</div></td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">4x</div></td> <td align="center" height="18" valign="middle"> <div align="center">83.7%</div></td> <td align="left" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">87.3%</div></td> <td align="center" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">85.5%</div></td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">8-</div></td> <td align="center" height="18" valign="middle"> <div align="center">81.4%</div></td> <td align="left" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">81.5%</div></td> <td align="center" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">81.4%</div></td> </tr>
</tbody> </table>Bigger boats have higher blade efficiency due to higher average  speed, which makes lift force more significant. Scullers are efficient  because of the bigger total area of the blade. Higher blade efficiency  in lightweight women’s crews can be explained by lower force  application, which relates to lower relative pressure on the blade and  less slippage through the water.<br />
The Vortex Edge blade was introduced in attempt to increase  efficiency (Concept 2 web site). The overall improvement of the blade  efficiency with Vortex is about 2%. Application of the Vortex shifts the  centre of pressure towards the outer edge of the blade, equivalent to  increasing the outboard lever of the oar.<br />
</div><div class="Sect"> <h2><em>Boat Speed: Resistance, Variation, Efficiency </em></h2>According to fluid dynamics drag resistance force is proportional to  the square of boat speed and drag power is proportional to the cube of  the velocity. Therefore, if a crew increase the boat speed twice, then  they should overcome four times higher drag force and apply eight times  more power. Normally, the hydrodynamic resistance of the water  represents 85% of the total drag force, which includes 70% water  friction, 10% wave resistance and 5% pressure resistance. Aerodynamic  resistance normally represents 15%, but at head wind it increases up to  30% at wind speed of 5 m/s and up to 50% of total drag at 10m/s.  Correspondingly, in tail wind, air resistance decreases to 0% at wind  speed equal to the boat speed. Rowers’ bodies create approximately 75%  of air resistance, oars give nearly 20%, and the remaining 5% depend on  the boat hull and the riggers. Strait head wind is beneficial for big  boats, because the bow rower shields the rest of the crew, which  decrease the drag. Cross-head wind has less influence on small boats  (Figure 6).<br />
<img alt="2006_Rowing_Biomechanics_img_7A" height="164" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_7A.jpg" width="265" />a) <img alt="2006_Rowing_Biomechanics_img_7B" height="164" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_7B.jpg" width="280" /> b)<br />
<h3>Figure 6. Boat speed at strait (a) and cross (b) winds (Filter, 2000);</h3>Water viscosity decreases at higher water temperature, which decreases hydrodynamic resistance and allows higher boat speeds<br />
<img alt="2006_Rowing_Biomechanics_img_6A" height="265" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_6A.jpg" width="600" /><br />
<h3>Figure 7. Boat speed at different water temperature (Filter, 2000);</h3>Due to the periodic nature of the drive phase in rowing, the boat  speed is not constant during the stroke cycle (Figure 8, a). The drag  power increases more at a higher than average boat velocity (dash shaded  area on Figure 8, a), than it reduces at a lower than average velocity  (cross shaded area). The total energy expenditure at variable boat  velocity is, therefore, higher compare with constant velocity.<br />
<img alt="2006_Rowing_Biomechanics_img_7C" height="158" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_7C.jpg" width="280" /> a) <img alt="2006_Rowing_Biomechanics_img_7D" height="120" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_7D.jpg" width="280" /> b)<br />
<h3>Figure 8. Deviations o fthe shell velocity and drag power from agerage (a);</h3>The ratio of the minimal power required to propel the boat at a given  constant speed to the actual propulsive power at variable boat velocity  is called “Boat efficiency”. <div class="Sect"> <h3>Table 4. Boat Efficiency of rowing in Olympic boat types.</h3><table align="center" border="0" cellpadding="2" cellspacing="0"><tbody>
<tr> <td align="center" height="20" valign="top">  </td> <td align="center" colspan="2" height="20" valign="middle"> <div align="center">Men</div></td> <td align="left" colspan="2" height="20" valign="middle"> <div align="center">Woman</div></td> <td align="center" height="20" valign="middle"> <div align="center">Average</div></td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">Boat Type</div></td> <td align="center" height="18" valign="middle"> <div align="center">Heavy</div></td> <td align="left" height="18" valign="middle"> <div align="center">Light</div></td> <td align="center" height="18" valign="middle"> <div align="center">Heavy</div></td> <td align="center" height="18" valign="middle"> <div align="center">Light</div></td> <td align="center" height="18" valign="top">  </td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">1x</div></td> <td align="center" height="18" valign="middle"> <div align="center">95.1%</div></td> <td align="left" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">94.5%</div></td> <td align="center" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">94.8%</div></td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">2-</div></td> <td align="center" height="18" valign="middle"> <div align="center">94.9%</div></td> <td align="left" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">95.1%</div></td> <td align="center" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">95.0%</div></td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">2x</div></td> <td align="center" height="18" valign="middle"> <div align="center">94.9%</div></td> <td align="left" height="18" valign="middle"> <div align="center">95.5%</div></td> <td align="center" height="18" valign="middle"> <div align="center">95.4%</div></td> <td align="center" height="18" valign="middle"> <div align="center">96.3%</div></td> <td align="center" height="18" valign="middle"> <div align="center">95.5%</div></td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">4x</div></td> <td align="center" height="18" valign="middle"> <div align="center">96.2%</div></td> <td align="left" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">95.6%</div></td> <td align="center" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">95.9%</div></td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">4-</div></td> <td align="center" height="18" valign="middle"> <div align="center">95.4%</div></td> <td align="left" height="18" valign="middle"> <div align="center">95.3%</div></td> <td align="center" height="18" valign="middle"> <div align="center">91.9%</div></td> <td align="center" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">94.2%</div></td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">8+</div></td> <td align="center" height="18" valign="middle"> <div align="center">96.4%</div></td> <td align="left" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">96.5%</div></td> <td align="center" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">96.4%</div></td> </tr>
</tbody> </table>For improvement of the boat’s efficiency Sanderson and Martindale  suggested optimisation of the rowers’ movement on recovery to maintain  the shell speed as constant as possible. In high stroke rates the  recovery time is shorter and that dictates faster movement of the  rowers’ mass and higher acceleration of the shell. Therefore, the boat  velocity fluctuations increase with stroke rate (a), which leads to a  decrease of the boat velocity efficiency (b) and stroke rate has a  negative correlation with the boat efficiency (r = -0.34, p < 0.05).  On average, the boat efficiency drops 1.4% from stroke rate 20 (96.0%)  to 40 (94.6%).<br />
<h3>Table 5. Boat Efficiency of rowing in Olympic boat types.</h3><table align="center" border="0" cellpadding="2" cellspacing="0"><tbody>
<tr> <td align="center" height="20" valign="top">  </td> <td align="center" colspan="2" height="20" valign="middle"> <div align="center">Men</div></td> <td align="left" colspan="2" height="20" valign="middle"> <div align="center">Woman</div></td> <td align="center" height="20" valign="middle"> <div align="center">Average</div></td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">Boat Type</div></td> <td align="center" height="18" valign="middle"> <div align="center">Heavy</div></td> <td align="left" height="18" valign="middle"> <div align="center">Light</div></td> <td align="center" height="18" valign="middle"> <div align="center">Heavy</div></td> <td align="center" height="18" valign="middle"> <div align="center">Light</div></td> <td align="center" height="18" valign="top">  </td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">1x</div></td> <td align="center" height="18" valign="middle"> <div align="center">95.1%</div></td> <td align="left" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">94.5%</div></td> <td align="center" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">94.8%</div></td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">2-</div></td> <td align="center" height="18" valign="middle"> <div align="center">94.9%</div></td> <td align="left" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">95.1%</div></td> <td align="center" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">95.0%</div></td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">2x</div></td> <td align="center" height="18" valign="middle"> <div align="center">94.9%</div></td> <td align="left" height="18" valign="middle"> <div align="center">95.5%</div></td> <td align="center" height="18" valign="middle"> <div align="center">95.4%</div></td> <td align="center" height="18" valign="middle"> <div align="center">96.3%</div></td> <td align="center" height="18" valign="middle"> <div align="center">95.5%</div></td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">4x</div></td> <td align="center" height="18" valign="middle"> <div align="center">96.2%</div></td> <td align="left" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">95.6%</div></td> <td align="center" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">95.9%</div></td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">4-</div></td> <td align="center" height="18" valign="middle"> <div align="center">95.4%</div></td> <td align="left" height="18" valign="middle"> <div align="center">95.3%</div></td> <td align="center" height="18" valign="middle"> <div align="center">91.9%</div></td> <td align="center" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">94.2%</div></td> </tr>
<tr> <td align="center" height="18" valign="middle"> <div align="center">8+</div></td> <td align="center" height="18" valign="middle"> <div align="center">96.4%</div></td> <td align="left" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">96.5%</div></td> <td align="center" height="18" valign="top">  </td> <td align="center" height="18" valign="middle"> <div align="center">96.4%</div></td> </tr>
</tbody> </table></div></div><div class="Sect"> <h2><em>Newton's Laws of Motion, Kinetic Energy, Centre of Mass </em></h2>The implication of Newton’s first law is that rowers have to apply  force to overcome drag and maintain linear movement of the boat. When  force is applied to the blade during the drive phase, an equal and  opposite directed reaction force is created, according to the third  Newton law. The forward component of this reaction force is the only  reason of acceleration of the boat’s centre of mass.<br />
According to Newton’s second law, the magnitude of this acceleration  is proportional to the mass of the system and the magnitude of the  propulsive force.<br />
When the CM of the boat accelerates, it accumulates kinetic energy,  which is spent on overcoming drag resistance and lost as heat to the  surroundings of the rowing boat.<br />
However, rowing mechanics is not as simple as it looks. It may appear  that the main target of the crew is acceleration of the boat and  because the rowers sit in the boat the whole system moves as fast as the  boat does. This simplistic observation leads to erroneous coaching  theories, which can harm performance in rowing when it is advised to  maximise handle-gate force in order to accelerate the boat and at the  same time suggesting to minimise the force on the foot stretcher,  because it pushes the boat backwards.<br />
The following steps will help to understand the principles of effective rowing technique:<br />
<ol><li>To increase the boat speed, rowers have to expend more power to overcome higher drag resistance (P = kv<sup>3</sup>).</li>
<li>The kinetic energy of the whole boat-rower system can be increased  (accumulated) only during the drive phase. The increase of the shell's  velocity during the recovery is explained by the transfer of the crew’s  kinetic energy</li>
<li>Because the crew's mass is higher than that of the boat, the crew  accumulates 5-6 times more kinetic energy than the boat (Ek = mv<sup>2</sup>/2). Therefore, the main target for an effective drive phase is to increase the velocity of the crew's centre of mass.</li>
<li>The only force accelerating the rower’s centre of mass forward is  the reaction force on the stretcher. Therefore, maximizing of the  stretcher force is the main target of the drive. The handle force pulls  the rower backwards.</li>
<li>To apply a high stretcher force is not enough for a rower’s  acceleration. The stretcher must have a supporting connection to the  water through the rigger and oar.</li>
<li>The stretcher (and the whole shell) has to move fast forwards at the  moment of the leg drive. Thus, rowing can be considered as a series of  jumps where each drive phase is a jump and recovery is a flight phase.  With this consideration longer jumps or higher jump frequency results in  higher rowing speed. The major difference between rowing and real  jumping is that rowers have to create support on the stretcher by  placing the blade in the water and applying handle force.</li>
</ol></div><div class="Sect"> <h2><em>Timing of the stroke cycle </em></h2>Temporal or phase analysis plays an important role in modern sport  biomechanics and is the most versatile biomechanical method of analysis  across different sports. Other methods based on mechanical parameters  (position, velocity, force, etc.) have very different nature in various  sport motions. The phase analysis is based on time only and can  represent different motions as a sequence of phases and sub-phases.<br />
The accelerations of the boat, rowers’ and system centre of mass as  well as the oar and seat velocity are used for definition of the  micro-phases of the stroke cycle. Figure 10 shows biomechanical  parameters of a single sculler obtained during detailed measurements.<br />
Six micro-phases of the drive phase (D1-D6) and three micro-phases of the recovery (R1, R2, R3) are defined in Table 6.<br />
<h3>Table 6. Micro-phases and key events of the stroke cycle.</h3><table align="center" border="1" cellpadding="2" cellspacing="0"><tbody>
<tr> <td align="left" height="38" valign="top">No.</td> <td align="left" height="38" valign="top">Key event description</td> <td align="left" height="38" valign="top">Micro-phase ID</td> <td align="left" height="38" valign="top">Micro-phase description</td> </tr>
<tr> <td align="left" height="148" valign="top">1</td> <td align="left" height="148" valign="top">Catch, beginning of the drive. Oar changes direction of movement</td> <td align="left" height="148" valign="top">D1. Blade Immersion</td> <td align="left" height="148" valign="top">The system’s acceleration is  still negative. Small inertial forces applied to the handle and the  gate, but the foot-stretcher force is already significant. This produces  a negative peak of the boat’s acceleration and a positive peak of the  rower's centre of mass acceleration. Fast increase of handle and legs  speed</td> </tr>
<tr> <td align="left" height="74" valign="top">2</td> <td align="left" height="74" valign="top">The system’s acceleration becomes positive. The centre of the blade crosses the water level</td> <td align="left" height="74" valign="top">D2. Initial rowers’ acceleration</td> <td align="left" height="74" valign="top">Handle force increases, which  leads to the gain of the boat’s acceleration, but it is still negative  and lower than the rowers’ centre of mass acceleration.</td> </tr>
<tr> <td align="left" height="148" valign="top">3</td> <td align="left" height="148" valign="top">The boat’s acceleration  become higher than the rowers’ centre of mass acceleration. This is  caused by the increase of the gate force, which becomes higher than the  stretcher force</td> <td align="left" height="148" valign="top">D3. Initial boat acceleration</td> <td align="left" height="148" valign="top">First positive peak of the  boat’s acceleration and cavity of the rower's acceleration. The blade is  fully immersed. Maximal speed of the legs</td> </tr>
<tr> <td align="left" height="148" valign="top">4</td> <td align="left" height="148" valign="top">The boat’s acceleration  decrease and becomes lower than the rower’s acceleration. This is caused  by the increase of the stretcher force, which again becomes higher than  the gate force</td> <td align="left" height="148" valign="top">D4. Rowers’ acceleration</td> <td align="left" height="148" valign="top">Forces, the rower's and  system accelerations increase slowly. Handle speed continues to grow.  Legs speed decreases and trunk speed increases</td> </tr>
<tr> <td align="left" height="148" valign="top">5</td> <td align="left" height="148" valign="top">The boat’s acceleration again  becomes higher than the rowers’ center of mass acceleration. This is  caused by a decrease in the foot-stretcher force, which becomes lower  than the gate force</td> <td align="left" height="148" valign="top">D5. Boat acceleration</td> <td align="left" height="148" valign="top">All forces are decreasing,  but the foot-stretcher force is decreasing faster than the gate force,  which produces the highest boat acceleration. The rower's and system’s  acceleration decrease. The oar crosses the perpendicular to the boat.  The handle and trunk achieve their maximal speed.</td> </tr>
<tr> <td align="left" height="93" valign="top">6</td> <td align="left" height="93" valign="top">The system’s acceleration becomes negative. The centre of the blade crosses the water level</td> <td align="left" height="93" valign="top">D6. Blade removal</td> <td align="left" height="93" valign="top">The handle continues to move  towards the bow. The arms achieve the maximal speed. The rower's mass is  begins the recovery phase (negative acceleration). Nearly zero boat  acceleration</td> </tr>
<tr> <td align="left" height="56" valign="top">7</td> <td align="left" height="56" valign="top">Release, end of the drive. The oar handle movement changes direction toward the stern</td> <td align="left" height="56" valign="top">R1. Arms and trunk return</td> <td align="left" height="56" valign="top">The moment of inertia  transfers from upper rowers’ body to the boat mass. This causes a quick  positive peak of boat acceleration and negative rower’s acceleration</td> </tr>
<tr> <td align="left" height="130" valign="top" width="43">8</td> <td align="left" height="130" valign="top" width="191">The seat starts  moving toward the stern. This causes an increase of the boat’s  acceleration and a quicker decrease of the rowers’ center of mass  acceleration</td> <td align="left" height="130" valign="top" width="97">R2. Legs return</td> <td align="left" height="130" valign="top" width="289">The boat  acceleration is positive (depending on the stroke rate), but rower’s and  system accelerations are negative. The legs speed towards the stern  increasing. Arms are nearly strait, trunk crosses the vertical position</td> </tr>
<tr> <td align="left" height="93" valign="top" width="43">9</td> <td align="left" height="93" valign="top" width="191">Rower starts pushing foot-stretcher. The speed of the seat decreases and the boat’s acceleration becomes negative</td> <td align="left" height="93" valign="top" width="97">R3. Catch preparation</td> <td align="left" height="93" valign="top" width="289">Rowers push the  stretcher stronger. This causes the boat deceleration, but rowers’  centre of mass starts acceleration. Arms and oars prepare for the blade  entry to the water.</td> </tr>
</tbody> </table><br />
<table border="0" cellpadding="5"><tbody>
<tr> <td> <div align="center"><img alt="2006_Rowing_Biomechanics_img_6" height="160" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_6.jpg" width="200" /></div></td> <td> <div align="center"><img alt="2006_Rowing_Biomechanics_img_7" height="160" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_7.jpg" width="200" /></div></td> <td> <div align="center"><img alt="2006_Rowing_Biomechanics_img_8" height="160" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_8.jpg" width="200" /></div></td> </tr>
<tr> <td> <div align="center">1 – D1</div></td> <td> <div align="center">2 – D2</div></td> <td> <div align="center">3 – D3</div></td> </tr>
<tr> <td> <div align="center"><img alt="2006_Rowing_Biomechanics_img_13A" height="160" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_13A.jpg" width="200" /></div></td> <td> <div align="center"><img alt="2006_Rowing_Biomechanics_img_5" height="160" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_5.jpg" width="200" /></div></td> <td> <div align="center"><img alt="2006_Rowing_Biomechanics_img_10" height="160" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_10.jpg" width="200" /></div></td> </tr>
<tr> <td> <div align="center">4 – D4</div></td> <td> <div align="center">5 – D5</div></td> <td> <div align="center">6 – D6</div></td> </tr>
<tr> <td> <div align="center"><img alt="2006_Rowing_Biomechanics_img_11" height="160" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_11.jpg" width="200" /></div></td> <td> <div align="center"><img alt="2006_Rowing_Biomechanics_img_12" height="160" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_12.jpg" width="200" /></div></td> <td> <div align="center"><img alt="2006_Rowing_Biomechanics_img_13" height="160" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_13.jpg" width="200" /></div></td> </tr>
<tr> <td> <div align="center">7 – R1</div></td> <td> <div align="center">8 – R2</div></td> <td> <div align="center">9 – R3</div></td> </tr>
</tbody> </table><div class="Sect">  <h3>Figure 9. Micro-phases of the stroke cycle (key event and the  following phase). Men’s pair James Tomkins and Drew Ginn, Olympic  Champions of Athens Games 2004. Stroke rate 36.5 str/min, video 25 fps,  frame number – micro-phase.</h3><img alt="2006_Rowing_Biomechanics_img_14" height="561" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_14.jpg" width="576" /></div><h3>Figure 10. biomechanical parameters and micro-phases of the stroke  cycle (M1x, rate 32 str/min). Key events are marked with circles.</h3>During D1 – D2 the rowers push to accelerate their body mass and  decelerate the boat, because they have to change direction of their  movement from the stern to bow at catch. The quicker these micro-phases,  the better. Then, during D3 the rowers accelerate the boat to create  faster moving support on the foot-stretcher to further accelerate their  bodies. This micro-phase is extremely important for performing effective  drive phase but in some crews this phase can be absent. Fast increasing  of the handle force is the main condition of its presence.<br />
During D4 the rowers push the stretcher again to accelerate  themselves and accumulate the main part of kinetic energy. Effectiveness  of this phase depends on the amount of gained boat speed during the  previous D3 and fast powerful legs drive. The final boat acceleration  micro-phases D5 and D6 utilize more pull by means of trunk and arms  work. Forces and total system acceleration decrease during this phase  and rower’s acceleration become negative transferring kinetic energy to  the boat. This push-pull-push-pull coordination during the drive  requires coordination and “boat feel” from the rowers.<br />
<div class="Sect"> <h2><em>Biomechanical variables </em></h2>Rowing provides an excellent model for biomechanical measurements.  The first of such measurements were carried out by Atkinson in 1896.  Since then, the biomechanical measurements have become common practice  both for research and athlete training purposes in major rowing  countries. The main variables of the rowing biomechanics are: the oar  angle, force application, boat velocity and acceleration, and body  segments movement.<br />
<h3><em>Oar Angle </em></h3>The horizontal oar angle defines the amplitude of the rower’s  movement. The angle is measured from the perpendicular position of the  oar relative to the boat axis, which defines zero degree. The catch  angle is defined as the minimal negative angle and the release angle is  the maximal positive angle. The horizontal oar angle is used for  definition of the start of the stroke cycle, which occurs at the moment  of zero oar angle during recovery (Kleshnev, 2005).<br />
<h3>Table 7. Average oar angles in different categories of rowers at racing stroke rate</h3><table align="center" border="0" cellpadding="2" cellspacing="0"><tbody>
<tr> <td align="left" height="29" valign="middle" width="151">Categories</td> <td align="center" height="29" valign="middle" width="150">Catch angle</td> <td align="center" height="29" valign="middle" width="150">Release Angle (deg)</td> <td align="center" height="29" valign="middle" width="150">Total Angle (deg)</td> </tr>
<tr> <td align="left" height="17" valign="middle" width="151">Men scull</td> <td align="center" height="17" valign="middle" width="150">-66.5</td> <td align="center" height="17" valign="middle" width="150">43.8</td> <td align="center" height="17" valign="middle" width="150">110.4</td> </tr>
<tr> <td align="left" height="18" valign="middle" width="151">Men light scull</td> <td align="center" height="18" valign="middle" width="150">-64.5</td> <td align="center" height="18" valign="middle" width="150">42.6</td> <td align="center" height="18" valign="middle" width="150">107.1</td> </tr>
<tr> <td align="left" height="18" valign="middle" width="151">Men sweep</td> <td align="center" height="18" valign="middle" width="150">-56.8</td> <td align="center" height="18" valign="middle" width="150">34.3</td> <td align="center" height="18" valign="middle" width="150">91.2</td> </tr>
<tr> <td align="left" height="18" valign="middle" width="151">Men light sweep</td> <td align="center" height="18" valign="middle" width="150">-54.3</td> <td align="center" height="18" valign="middle" width="150">33.6</td> <td align="center" height="18" valign="middle" width="150">87.9</td> </tr>
<tr> <td align="left" height="18" valign="middle" width="151">Women scull</td> <td align="center" height="18" valign="middle" width="150">-62.2</td> <td align="center" height="18" valign="middle" width="150">43.0</td> <td align="center" height="18" valign="middle" width="150">105.2</td> </tr>
<tr> <td align="left" height="18" valign="middle" width="151">Women light scull</td> <td align="center" height="18" valign="middle" width="150">-61.3</td> <td align="center" height="18" valign="middle" width="150">42.8</td> <td align="center" height="18" valign="middle" width="150">104.2</td> </tr>
<tr> <td align="left" height="18" valign="middle" width="151">Women sweep</td> <td align="center" height="18" valign="middle" width="150">-53.5</td> <td align="center" height="18" valign="middle" width="150">33.4</td> <td align="center" height="18" valign="middle" width="150">86.9</td> </tr>
</tbody> </table>The total rowing angle can be 4% longer at the lower stroke rate  20-24 str/min.  A vertical oar angle is useful for defining of the  rower’s oar handling skills. It reads zero degree  when the centre of  the blade is at the water level and negative downwards.<br />
<h3><em>Forces </em></h3>The forces in rowing are usually measured at the handle and at the gate (pin).<br />
The handle force can be determined by means of measuring the bend of  oar shaft. The point of the handle force application is not certain,  especially in sweep rowing, where the rower can pull more with the  inside or the outside arm. This can create a problem if the ambitions is  to know the handle force itself, but it produces more reliable values  of rowing power applied to the handle, because it is calculated using  the moment of force (Kleshnev, 2000).<br />
The gate force is measured using specially developed instrumented  gates. This method produces more accurate and informative data on the  force applied to the boat, but calculation of the power from the gate  force is not accurate.<br />
<h3>Table 8. The handle forces and rowing power at racing rate in different categories of rowers</h3><table align="center" border="0" cellpadding="2" cellspacing="0"><tbody>
<tr> <td align="left" height="38" valign="middle" width="151">Rower’s categories</td> <td align="center" height="38" valign="top" width="150">Maximal Handle Force (N)</td> <td align="center" height="38" valign="top" width="150">Average force during the drive (N)</td> <td align="center" height="38" valign="middle" width="150">Rowing power (W)</td> </tr>
<tr> <td align="left" height="18" valign="middle" width="151">Men scull</td> <td align="center" height="18" valign="middle" width="150">766</td> <td align="center" height="18" valign="middle" width="150">405</td> <td align="center" height="18" valign="middle" width="150">528</td> </tr>
<tr> <td align="left" height="18" valign="middle" width="151">Men light scull</td> <td align="center" height="18" valign="middle" width="150">692</td> <td align="center" height="18" valign="middle" width="150">360</td> <td align="center" height="18" valign="middle" width="150">464</td> </tr>
<tr> <td align="left" height="18" valign="middle" width="151">Men sweep</td> <td align="center" height="18" valign="middle" width="150">671</td> <td align="center" height="18" valign="middle" width="150">331</td> <td align="center" height="18" valign="middle" width="150">520</td> </tr>
<tr> <td align="left" height="18" valign="middle" width="151">Men light sweep</td> <td align="center" height="18" valign="middle" width="150">590</td> <td align="center" height="18" valign="middle" width="150">294</td> <td align="center" height="18" valign="middle" width="150">425</td> </tr>
<tr> <td align="left" height="18" valign="middle" width="151">Women scull</td> <td align="center" height="18" valign="middle" width="150">547</td> <td align="center" height="18" valign="middle" width="150">286</td> <td align="center" height="18" valign="middle" width="150">329</td> </tr>
<tr> <td align="left" height="18" valign="middle" width="151">Women light scull</td> <td align="center" height="18" valign="middle" width="150">477</td> <td align="center" height="18" valign="middle" width="150">253</td> <td align="center" height="18" valign="middle" width="150">285</td> </tr>
<tr> <td align="left" height="18" valign="middle" width="151">Women sweep</td> <td align="center" height="18" valign="middle" width="150">479</td> <td align="center" height="18" valign="middle" width="150">238</td> <td align="center" height="18" valign="middle" width="150">308</td> </tr>
</tbody> </table><div align="left">The graph of the force relative to time or horizontal  oar angle called “force curve”, which is a valid indicator of rowing  technique. Peak force develops earlier in big fast boats and at higher  stroke rate.</div><h3><em>Body segments input </em></h3>On average, each of three body segments contributes approximately one  third to the total length of the stroke arc (legs a bit more, trunk a  bit less). The legs execute their work during the first half of the  drive, when the force exertion is maximal. Therefore, the legs produce  nearly half of the rowing power (46%); the trunk produces nearly one  third (32%) and arms a bit more than one fifth (22%). As higher stroke  rates the legs increase their percentage contribution power. Thus, trunk  muscles utilize only about 55% of their work capacity during rowing. At  the same time, the arms use about 75% and the legs up to 95% of their  respective work capacity.<br />
</div></div><div class="Sect"> <h2>Rowing technique</h2><div class="Sect"> <h3><em>Rowing styles and efficiency </em></h3>Rowing styles are defined by movement of two biggest body segments:  the legs and the trunk. The most popular attempt of classification of  rowing styles was by Klavora (1977), which defines the following three  main styles.<br />
<ul><li> The Rosenberg style is named after Allen Rosenberg, who was the  head coach of many USA national rowing teams from 1961 to 1976. This is  the most traditional style and inherits developments in technique  introduced by the great English-Australian coach Steve Fairbairn in the  end of 19<sup>th</sup> - early decades of the 20<sup>th</sup> century.  This style is characterised by large forward declination of the trunk at  the beginning of the stroke, then strong leg extension without  significant trunk activation. At the end of the cycle the trunk stops in  the deep backward position. </li>
<li> The Adam style was developed in 1960-s by the innovative coach Carl  Adam from West Germany. This style has a comparatively long leg drive,  limited amplitude of the trunk and simultaneous activity of legs and  trunk during the stroke. </li>
<li> The DDR style was developed by coaches and scientists of East  Germany – the most successful rowing nation in 1970-s. The style is  characterised by large, forward declination of the trunk, which begins  the drive, followed by simultaneous activity of the legs. </li>
</ul>Two main factors, which distinguish these styles are timing  (simultaneous or consequent activity of two biggest body segments) and  emphasis during the drive (on legs or trunk). These factors can be  illustrated as X and Y axes of a quadrant (Figure 11).<br />
The three mentioned styles perfectly fit three quarters of the  quadrant. However, a fourth rowing style exists. This style has  consequent timing and emphasis on the legs drive. This style may be  called the “Grinko style” after the talented Russian coach Igor Grinko  who coached World Champions M4x of USSR and then 1990 World champion and  2004 Silver Olympic medalist in M1x Jueri Jaanson. This style inherits  the traditions of the USSR school of rowing technique, which produced  great rowers in 1950-60 including three times Olympic champion  Viacheslev Ivanov.<br />
<img alt="2006_Rowing_Biomechanics_img_19A" height="380" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_19A.jpg" width="600" /></div><div class="Sect"> <h3>Figure 11. Quadrant of rowing styles</h3>The rowing style correlates with the shape of force curve, which  affects amount of power generated and blade propulsive efficiency. A  sequenced work of the legs and trunk (Rosenberg and Grinko rowing  styles) usually produces triangular shape of the force curve and higher  peak force and power values (Figure 12). This leads to higher slippage  of the blade through the water that causes energy losses. Lower blade  propulsive efficiency, however, can be more than compensated for by  higher values of force and power produced per kg of body weight. Active  use of the trunk produces even more power and the Rosenberg style can be  considered as the most powerful rowing style.<br />
Simultaneous work of the legs and trunk (the two German rowing  styles) produces more rectangular shape of the force curve, but the peak  force and power are lower (Figure 12, b). More even pressure on the  blade improves its propulsive efficiency. However, slower and more  static character of the legs and trunk work does not allow delivering  its optimal power.<br />
<img alt="2006_Rowing_Biomechanics_img_19E" height="153" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_19E.jpg" width="280" />a) <img alt="2006_Rowing_Biomechanics_img_19D" height="153" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_19D.jpg" width="280" /> b)<br />
<img alt="2006_Rowing_Biomechanics_img_19C" height="152" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_19C.jpg" width="280" />c) <img alt="2006_Rowing_Biomechanics_img_19B" height="152" src="http://www.coachesinfo.com/images/stories/articles/rowing/kleshnev/2006_Rowing_Biomechanics_img_19B.jpg" width="280" /> d)<br />
<h3>Figure 12. Effect of the segments sequence and emphasis on the shape of power curve.</h3>Emphasis of legs or trunks work affects position of the peak force  and power. Styles with the legs emphasis (Adam and Grinko styles) allow  quicker increase of the force and earlier peak of the force curve. This  increases the initial boat acceleration micro-phase D3, improves the  temporal structure of the drive and makes it more effective. Styles with  the trunk emphasis (Rosenberg and DDR styles) produce more power  because of better use of big muscle groups as the gluteus and  longissimus muscles. However, these muscles are congenitally slow  because they are intended to maintain body posture. This fact together  with the significant mass of the torso do not allow for a quick increase  of the force and shift the peak of the force curve closer to the middle  of the drive, making the temporal structure of the drive less  effective.<br />
It is, however, uncommon that these rowing styles are found in their  pure form. Most rowers adopt a hybrid style in-between these four  extremes. The choice of style depends on many factors including body  structure of the rowers. For example, it is unlikely that rowers with  short legs will adopt a style that emphasises the importance of a long  slide.<br />
</div><div class="Sect"> <h2><em>Coordination, coaching and feedback </em></h2>Rowing looks quite simple, but in fact it requires very high  coordination and sophisticated motor control. The rower has to  coordinate his body movement along with the oar’s 3D movement and to  maintain the balance of the boat. The task becomes even more complicated  in crews, where each rower has to synchronise his movements with that  of other members of the crew. Due to short time of the drive phase  (<1 s) and the fast movement of big muscle groups,  rowers can not  change movement pattern during the drive. They can only evaluate their  sensations after completion of each stroke and make corrections for the  next one. The coach watches the crew and compares his visual impression  with the an ideal model of the rowing technique. He then gives verbal  feedback to the rowers, which can have more or less immediate nature:  after each stroke, after completion of a bout of training, after a  session, a day, or a week. A good coach also asks for feedback from the  athletes that help him to evaluate the effectiveness of his actions and  to find better methods of technique correction. Several technical tools  have become popular for giving feedback to rowers and coaches:<br />
<ul><li>StrokeCoach and SpeedCoach ™ provide immediate feedback on stroke rate and boat speed; </li>
<li>Visual feedback can include videotape and replay after the session or in immediate mode using a personal head mounted display; </li>
<li>Biomechanical data acquisition systems can measure the force applied  by the rower, oar angles and other mechanical parameters (seat and  trunk position, etc.).</li>
</ul>This equipment looks attractive and are powerful tools for correction  of rowing technique. However, it is necessary to understand what needs  to be corrected and in what direction. Proper theory of rowing  biomechanics is crucial when using technical methods of rowing technique  correction.<br />
References<br />
<ol><li>Atkinson E. 1896. A rowing indicator. Natural Science. 8, 178.</li>
<li>Caplan, N. Gardner, T.N. 2005 A new measurement system for the  determination of oar blade forces in rowing. In Proceedings of the 3rd  IASTED International Conference on Biomechanics, (ed. Hamza, M.H.) Acta  Press, Calgary, Canada</li>
<li>Concept 2 web site <a href="http://www.concept2.com/05/oars/vortex1.asp" target="_blank">www.concept2.com/05/oars/vortex1.asp</a></li>
<li>Filter K., 2000. Effect of wind on boat speed. Materials of FISA coaches conference in Seville.</li>
<li>Klavora P. 1977. Three predominant styles: the Adam style; the DDR style; the Rosenberg style. Catch (Ottawa), 9, 13.</li>
<li>Kleshnev, V. 2000 Power in rowing. Proc. Of XVIII Congress of ISBS, Hong Kong, Vol.II, 662-666.</li>
<li>Kleshnev V. 2005. Technology for technique improvement. in: Nolte V. (ed.) Rowing Faster. Human Kinetics. 209-228.</li>
<li>Nolte V. 2005. Rigging. in: Nolte V. (ed.) Rowing Faster. Human Kinetics, 125-140</li>
<li>Sanderson B, Martindale W. 1986. Towards optimizing rowing technique. Med Sci Sports Exerc; 18 (4): 454-68</li>
</ol><br />
From: <a href="http://www.coachesinfo.com/">www.coachesinfo.com</a></div></div></div></td></tr>
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Rowing biomechanics

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07 Dec 2010

Muscles Used While Rowing

The basic rowing action is a coordinated muscle action that requires  application of force in a repetitive, maximal and smooth manner. Every  large muscle group will contribute to this action. The muscle  requirements have been analyzed by Dr. Thomas Mazzone<sup>1</sup>. The rowing action has been divided into the following sequence:   <br />
<ol><li>The Catch</li>
<li>The Drive    <ul><li>Leg emphasis</li>
<li>Body swing emphasis</li>
<li>Arm pull through emphasis</li>
</ul></li>
<li>The Finish</li>
<li>The Recovery</li>
</ol><h2>The Catch</h2>The erector spinae muscles of the back are relaxed to allow for trunk  flexion, which is provided by the abdominals. The psoas major and minor  and the iliacus flex the pelvis and hips. The sartorius muscle rotates  the thighs which allows the body to flex between the thighs to obtain  maximum reach. The hamstrings and gastrocnemius are contracting while  the knees are in flexion. The quadriceps are elongated and stretched,  yet the rectus femoris is contributing to hip flexion. The ankles are  dorsiflexed by the tibialis anterior. <br />
The elbows are extended by the  triceps brachii. The grip on the handle is accomplished by the flexor  muscles of the fingers and thumb.  <br />
<div align="center"><img alt="Muscles Used During the Catch" height="291" src="http://www.concept2.com/us/images/products/rowstroke1_color.jpg" width="441" /></div><h2>The Drive</h2><b>Legs Emphasis</b><br />
The initial portion of the drive demands maximal power from the legs.  The quadriceps extend the knee, and the feet are plantar flexed by the  soleus and gastrocnemius muscles. A number of stabilizing muscles aid in  supporting the lower back.   <br />
All the muscles of the shoulder are contracting. These include  the supra and infraspinatus, subscapularis, teres major and minor, and  the biceps brachii. The scapula is stabilized by the serratus anterior  and trapezius muscles.   <br />
<div align="center"><img height="293" src="http://www.concept2.com/us/images/products/rowstroke2_color.jpg" width="427" /></div><b>Body Swing Emphasis</b><br />
As the knees are finishing their extension, the hip is also extending  by the contraction of the gluteus and hamstring muscles. Back extension  is occurring by contraction of the erector spinae.   <br />
In the upper body, elbow flexion is occurring via the biceps, brachialis, and the brachioradialis muscles.   <br />
<div align="center"><img alt="Muscles Used During the Drive" height="261" hspace="0" src="http://www.concept2.com/us/images/products/rowstroke3_color.jpg" width="404" /></div><b>Arm Pull Through Emphasis</b><br />
The knees are maximally extended, and the ankles are plantar flexed.  In addition, hip and back extension are being completed. The upper body  musculature is contracting with high force to finish the drive. The  elbow flexors are dominant. The flexor and extensor carpi ulnaris  muscles of the forearm contract to stabilize and adduct the wrist. The  shoulder is extended and adducted. The upper arm is internally rotated  by the latissimus dorsi and pectoralis major. The teres minor, posterior  deltoid, and long head of the biceps are acting on the shoulder joint.  The scapula is rotated downward by the pectoralis minor and then drawn  backward by the trapezius and rhomboid muscles.<br />
<div align="center"><img alt="Muscles Used During the Drive" height="244" hspace="0" src="http://www.concept2.com/us/images/products/rowstroke4_color.jpg" width="384" /></div><h2>The Finish</h2>The knees and ankles remain constant as the hips complete a full  extension. The back extensors are continually contracting, and the upper  arms are internally rotated by the contracting latissimus dorsi. The  triceps are extending the elbows slightly.  <br />
<div align="center"><img alt="Muscles Used During the Finish" height="251" hspace="0" src="http://www.concept2.com/us/images/products/rowstroke5_color.jpg" width="421" /></div><h2>The Recovery</h2>The arms are pushed forward and away from the body by the triceps  until the elbows reach full extension. The anterior deltoids contract  along with the coracobrachialis and biceps, and the upper arms raise  slightly as they pass over the extended knees. The abdominals flex the  torso, and once the hands have cleared the extended knees, the slide  begins its forward motion through ankle dorsiflexion and hip and knee  flexion.  <br />
<div align="center"><img alt="Muscles Used During the Recovery" height="305" hspace="0" src="http://www.concept2.com/us/images/products/rowstroke6_color.jpg" width="416" /></div><sup>1</sup><i>Kinesiology of the rowing stroke</i>, NSCA Journal, Volume 10, Number 2, 1988, Thomas Mazzone, M.D. Wyoming County Community Hospital, Warsaw, New York<br />
<br />
From: <a href="http://www.concept2.com/">www.concept2.com</a>

Muscles Used While Rowing

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07 Dec 2010

Στην κορυφαία τριάδα ξανά η Αλ.Τσιάβου

<table border="0" cellpadding="0" cellspacing="0" class="main" style="width: 380px;"><tbody>
<tr><td class="main" height="22" style="padding-left: 8px;"><strong></strong></td>     </tr>
<tr>      <td class="main" style="padding-left: 8px;"><img align="left" src="http://www.kopilasia.gr/uploads/images/tsiavou1.jpg" style="margin-right: 6px;" width="200" />Η  Αλεξάνδρα Τσιάβου είναι για δεύτερη συνεχόμενη φορά μέσα στις τρεις  κορυφαίες αθλήτριες της χρονιάς (2010) όπως ανακοίνωσε πρίν από λίγο ο  ΠΣΑΤ.<br />
Η πρωταθλήτρια του ΔΝΟΗ μαζί με την Βάσω Μιλούση της  γυμναστικής και την Ιουλιέτα Μπουκουβάλα από το τζούντο θα κάνουν  υπομονή μέχρι το απόγευμα της 13ης Δεκεμβρίου , ημέρα που έχει  προγραμματιστεί να πραγματοποιηθεί η τελετή βράβευσης στο γνώριμο χώρο  του Σταδίου Ειρήνης και Φιλίας για να μάθουν την τελική θέση που  κατέλαβαν στην ψηφοφορία στην οποία πήραν μέρος 472 αθλητικοί συντάκτες  μέλη του ΠΣΑΤ.<br />
<strong>Ακολουθεί όλη η ανακοίνωση</strong> <br />
Με μαζική συμμετοχή των επαγγελματιών Αθλητικών δημοσιογράφων-μελών  του Πανελληνίου Συνδέσμου Αθλητικών Συντακτών, ολοκληρώθηκε η ψηφοφορία  για την ανάδειξη των κορυφαίων αθλητών, αθλητριών, ομάδων, προπονητών  και αθλητών-τριών με αναπηρία, που διοργανώνει με απόλυτη επιτυχία για  57η συνεχή χρονιά ο ΠΣΑΤ. Μια διαδικασία που έχει γίνει θεσμός και  σημείο αναφοράς για τον αθλητισμό της πατρίδας μας.<br />
Στην εφετινή ψηφοφορία για τους κορυφαίους της χρονιάς, πήραν μέρος  472 Αθλητικοί Συντάκτες, έναντι 443 το 2009 και τα αποτελέσματα για τους  τρεις πρώτους ανά κατηγορία, θα ανακοινωθούν κατά τη διάρκεια της  κορυφαίας εκδήλωσης «ΑΘΛΗΤΙΚΑ ΒΡΑΒΕΙΑ ΠΣΑΤ 2010»,  που θα  πραγματοποιηθεί τη Δευτέρα 13 Δεκεμβρίου (18:00) στην αίθουσα «Μελίνα  Μερκούρη» του Σταδίου Ειρήνης και Φιλίας και θα μεταδοθεί απ ευθείας από  την τηλεόραση της ΝΕΤ, με παρουσιαστές τον συνάδελφο Γιώργο Τραπεζανίδη  και την Ολυμπιονίκη της Ρυθμικής Γυμναστικής, Κλέλια Πανταζή.<br />
Σύμφωνα, λοιπόν, με τα αποτελέσματα της ψηφοφορίας, οι τρεις  επικρατέστεροι για τον τίτλο του κορυφαίου αθλητή, είναι (με αλφαβητική  σειρά), οι Ηλίας Ηλιάδης (Τζούντο), Λευτέρης Κοσμίδης (Γυμναστική),  Βλάσης Μάρας (Γυμναστική).<br />
Οι τρεις επικρατέστερες για τον τίτλο της κορυφαίας αθλήτριας της  χρονιάς είναι (με αλφαβητική σειρά), οι Βάσω Μιλούση (Γυμναστική),  Ιουλιέτα Μπουκουβάλα (Τζούντο), <strong>Αλεξάνδρα Τσιάβου (Κωπηλασία).</strong><br />
Οι τρεις επικρατέστερες για τον τίτλο της κορυφαίας ομάδας είναι (με  αλφαβητική σειρά), οι Αθηναϊκός (Μπάσκετ γυναικών), Εθνική Ομάδα  Ποδοσφαίρου ανδρών, Ναυτικός Όμιλος Βουλιαγμένης (Υδατοσφαίριση  γυναικών).<br />
Επικρατέστεροι για τον τίτλο του κορυφαίου προπονητή είναι (με  αλφαβητική σειρά), οι Γιώργος Αγγέλου (Γυμναστική), Τζώρτζης  Δικαιουλάκος (Μπάσκετ), Αλεξία Καμένου (Υδατοσφαίριση).<br />
Επικρατέστεροι για τον τίτλο του κορυφαίου αθλητή με αναπηρία είναι  (με αλφαβητική σειρά), οι Παύλος Μάμαλος (Αρση Βαρών), Ευστράτιος  Νικολαίδης (Στίβος), Χρήστος Ταμπαξής (Κολύμβηση).<br />
Επικρατέστερες για τον τίτλο της κορυφαίας αθλήτριας με αναπηρία  είναι (με αλφαβητική σειρά), οι Θεοδώρα Μουτσίου (Σκοποβολή), Μαρία  Σταματούλα (Στίβος), Μαρία Τσάκωνα (Κολύμβηση).<br />
<br />
Αναλυτικά τα αποτελέσματα (εκτός της πρώτης τριάδας)<br />
ΑΘΛΗΤΕΣ:<br />
4.  Τζιμπρίλ Σισέ  (Ποδόσφαιρο: 441), 5. Σπύρος Γιαννιώτης (Κολύμβηση:  349), 6. Θόδωρος   Χατζηθεοδώρου (Υδατοσφαίριση: 133), 7. Περικλής  Ιακωβάκης (Στίβος: 77), 8. Μίλος Τεόντοσιτς (Μπάσκετ: 67), 9. Ιωάννης  Ταμουρίδης  (Ποδηλασία: 65), 10. Μάικ Μπατίστ (Μπάσκετ: 61), 11. Γιάννης  Δρυμωνάκος (Κολύμβηση: 44),  12. Λίνας Κλέϊζα (Μπάσκετ: 43), 13.  Αλέξανδρος Νικολαϊδης (Ταεκβοντό: 42), 14. Γιάννης Φετφατζίδης  (Ποδόσφαιρο: 42), 15. Αρης Γρηγοριάδης (Κολύμβηση: 35), 16. Ιωάννης  Αρζουμανίδης (Πάλη: 33), 17. Δημήτρης Τζούριτς (Βόλεϊ: 32), 18. Κώστας  Παπανικολάου (Μπάσκετ: 30), 19. <strong>Στέργιος Παπαχρήστος (Κωπηλασία: 29),</strong>  20. Βύρων Κοκκαλάνης (Ιστιοπλοΐα: 27),  21. Γιώργος Αζωίδης (Τζούντο:  26), 22. Απόστολος Κουταβάς (Τραμπολίνο: 25), -. Νίκος Παππάς (Μπάσκετ:  25), -. Βασίλης Τσολακίδης (Γυμναστική: 25), -. Σεμπάστιαν Λέτο  (Ποδόσφαιρο: 25), 26. Καλλίνικος Κρεάνκα (Πινγκ-Πονγκ: 24), <strong>27. Διονύσης Αγγελόπουλος (Κωπηλασία: 23),</strong>  28. Νίκος Μαυρομμάτης (Σκοποβολή: 23), 29. Χριστόφορος Μπακαούκας   (Χάντμπολ: 20),  30. Σάββας Αποστόλου (Πάλη: 20), 31. Ζαφείρης Βολικάκης  (Ποδηλασία: 19), 32. Θανάσης Τσακίρης (Χιονοδρομίες: 17),  33. Ιβάν  Μίλκοβιτς (Βόλεϊ: 15),  34. Ανδρέας Φράγκος (Βόλεϊ: 15), 35. Αντώνης  Νικοπολίδης (Ποδόσφαιρο: 15),  36. Κέβιν Μιραλάς (Ποδόσφαιρο: 14),  -.  Κώστας Φιλιππίδης  (Στίβος: 14),  -. Νίκος Ριγανάς (Χάντμπολ: 14), 39.  Σταύρος Κέκελος (Γυμναστική: 13),  -. Κώστας Γεληδούνιας (Υδατοσφαίριση:  13), -. Λίμπερμαν Αγκάμεζ  (Βόλεϊ: 13), 42. Μάνος Ξενάκης (Μπίτς  βόλεϊ:) 12), -. Δημήτρης Παπαγερίδης (Αρση Βαρών: 12), 44. Αντώνης  Μπουγιούρης (Ιστιοπλοΐα: 10), -. Βλάσης Πετρόπουλος (Ταεκβοντό: 10), .-  Πέτρος Ευαγγελάκος (Στίβος: 10), -. Γιώργος Χαλκίδης (Χάντμπολ: 10),   48. Πάμπλο Γκαρσία (Ποδόσφαιρο: 9), .- Αυγερινός Λινάρδος (Ιππασία: 9),  -. Αντελίνο Βιερίνια (Ποδόσφαιρο: 9) , 51. Παναγιώτης Μπαχράμης   (Ποδόσφαιρο: 8), -. Δημήτρης Διαμαντίδης (Μπάσκετ: 8), 53. Αλέξανδρος  Κοντογιάννης (Ξιφασκία: 7), -. Κώστας Οικονομίδης (Ιστιοπλοΐα: 7), -.  Γιάννης Μιτάκης (Ιστιοπλοΐα: 7), 56. Λούης Τσάτουμας (Στίβος: 6) , -.  Σωκράτης  Παπασταθόπουλος (Ποδόσφαιρο: 6), -. Θεόδωρος Χρυσανθόπουλος  (Στίβος: 6), -. Παναγιώτης Σαμιλίδης (Κολύμβηση: 6),  -. Αλέξανδρος  Σαμανίδης (Πάλη: 6), 61.  Βασίλης Τοροσίδης (Ποδόσφαιρο: 5) , -.  Ευγένιος Κουλούρης (Χάντμπολ: 5), .- Λάμπρος Αθανασούλας (Μηχανοκίνητος  αθλητισμός:  5), 64. Χρήστος Τσακμάκης  (Κανόε Καγιάκ: 4), -. Γιώργος  Βακάλης (Χάντμπολ: 4), -. <strong>Δημήτρης Μούγιος (Κωπηλασία:</strong>  4),  -. Χρήστος Ταπούτος (Μπάσκετ: 4), 68. Θοδωρής Παπαλουκάς (Μπάσκετ:  3) , -. Λυκούργος Τσάκωνας (Στίβος: 3), -. Γιάννης Σπανόπουλος  (Ποδηλασία: 3), -. Βύρων Παπαδόπουλος (Χάντμπολ: 3), -. Ανδρέας  Ανδρεάδης (Μπάσκετ: 3), Κώστας Μανωλάς (Ποδόσφαιρο: 3), -. Ηλίας  Αγγελόπουλος (Ιστιοπλοΐα: 3), -. Ισμαήλ Μπλάνκο  (Ποδόσφαιρο: 3).<br />
ΑΘΛΗΤΡΙΕΣ<br />
4. Εβίνα Μάλτση (Μπάσκετ: 446), 5. Αγγελική Γερολύμου  (Υδατοσφαίριση: 432),  6. Κέλλυ Αραούζου (Κολύμβηση: 404), 7. Βάσω  Βουγιούκα (Ξιφασκία: 327), 8. Ρούξι Ντουμιτρέσκου (Βόλεϊ: 192), 9.  Μαριάνα Λυμπερτά (Κολύμβηση: 171), 10. Άντι Μελιδώνη (Υδατοσφαίριση:  141),  11. Όλγα Χατζηνικολάου (Μπάσκετ: 107), 12. Λένα Δανιηλίδου  (Τένις: 77), 13. Μαρία Τσουρή (Υδατοσφαίριση: 72), -. Αθανασία Φακίδη  (Ιστιοπλοΐα) 72,  15. Αθανασία Πέρρα (Στίβος: 70), 16. Ευδοξία Κοσμίδου  (Καράτε: 59), 17. Βίκυ Αρβανίτη (Μπίτς βόλεϊ : 52), 18. Μυρτώ Αποστολίδη  (Τεχνική Κολύμβηση: 46),  19. Ζωή Παρασκευοπούλου (Τοξοβολία: 39), 20.  Ελένη Ποιμενίδου (Χάντμπολ: 38), 21. Γεωργία Κοκλώνη (Στίβος: 36), 22.  Βασιλεία Καραχάλιου (Ιστιοπλοΐα: 34), 23. Ευαγγελία Κουτίδη (Συγχρ.  Κολύμβηση: 32), 24. Θεοδώρα Δράκου (Κολύμβηση: 28), 25. Ευγενία Τασίδου  (Πυγμαχία: 27), 26. Σοφία Ιωσηφίδου (Υδατοσφαίριση: 26), -. Σταυρούλα  Δήμκου (Ξιφασκία: 26),  28. Κατερίνα Θεοδωροπούλου (στίβος: 25), 29.  Κατερίνα Οικονομοπούλου (Υδατοσφαίριση: 21), 30. Αντωνία Στεργίου  (Στίβος: 20), -. Μαργαρίτα Μιχαηλίδου (Ταεκβοντό: 20),  -. Χριστίνα Φίλη  (Πινγκ Πονγκ: 20), 33. Βασιλική Πανετσίδου (Καράτε: 18), <strong>34. Κατερίνα Νικολαϊδου (Κωπηλασία: 17</strong>),  35. Μαρία Μιχάλακα (Κολύμβηση: 16), -. Σοφία Κτενά (Τεχνική Κολύμβηση:  16), 37. Αγόρω  Παπαβασιλείου (Πάλη: 13), 38. Χριστίνα Αθανασοπούλου  (Πυγμαχία: 12), 39. Μαρία Τσιαρτσιάνη (Μπίτς Βόλεϊ: 11), 40. Κατερίνα  Μπερδούση (Στίβος: 9), 41. Αθηνά-Θεοδώρα Αλεξοπούλου (Κανόε Καγιάκ: 7),  42. Μιχαέλα Μεταλλίδου (Ρυθμική Γυμναστική: 6),  -. Ευδοξ<br />
<br />
From:<a href="http://kopilasia.gr/">kopilasia.gr</a> </td></tr>
</tbody></table>

Στην κορυφαία τριάδα ξανά η Αλ.Τσιάβου

Η Αλεξάνδρα Τσιάβου είναι για δεύτερη συνεχόμενη φορά μέσα στις τρεις κορυφαίες αθλήτριες της χρονιάς (2010) όπως ανακοίνωσε πρίν από λίγο ο ΠΣΑΤ. Η πρωταθλήτρια του ΔΝΟΗ μαζί με την Β…

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07 Dec 2010

Rowing a catamaran across the ocean

Rowing a catamaran across the ocean

As the clock ticks over into the New Year an eclectic group of 16 rowers will be setting off from Morocco to row 4800km across the Atlantic Ocean to Barbados. But this is no ordinary rowing adventur…

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07 Dec 2010

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Στην κορυφαία τριάδα ξανά η Αλ.Τσιάβου

Rowing a catamaran across the ocean

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