The Stroke

3 Possible Strokes

1. The Hard Catch (Figure 3)

The hard catch is created by jumping the drive, putting most of the force into the initial drive by “jumping” your legs back at the catch and letting the initial momentum finish the stroke.

Figure 3 (Seiler)

2. The Hard Finish (Figure 4)

The hard finish is created by dropping the oar in lightly at the catch and increasing the force throughout the duration of the stroke, achieving the maximum stroke at the finish.

Figure 4 (Seiler)

3. The Fat Middle (Figure 5)

The fat middle curve is achieved by keeping sustained power throughout the drive without putting specific emphasis on either end of the stroke.

Figure 5 (Seiler)

The Best Method

The best method would be one that would give you the greatest area under the force time curve. However, as mentioned before there is a direct correlation with physiology in determining the total impulse of a stroke. When the crew is in a short 2000 m race the “fat middle” appears to the be most efficient stroke shape. In order to produce the hard catch stroke, the curve is very steep with is very energetically costly. For the impulse created, the rower accumulates lactic acid quickly than if the force were distributed over a longer time period (aka the “fat middle”). The hard catch would only be effective for a few strokes, a 500 m sprint at the most (Seiler).

The hard finish puts the most strain on the back and shoulders (smaller muscles than the legs) so the quantity of muscle mass producing the force is reduced from the hard catch method. Again lactic acid build up is increased and in combination with the smaller muscle quantity the hard finish is even less efficient than the hard catch.

The “fat middle” still incorporates the importance of early leg drive and follow through to the end of the stroke. Peak force during the stroke is slightly less than the hard catch but the “fat middle” minimizes lactic acid production and encorporates the greatest muscle mass evenly over the course of the drive (Seiler).