Session 3: Learning How to Push

1

Session 1

Introduction

2

Session 2

Building Skills

3

Session 3

Refinement

4

Session 4

Independence

Welcome to your third Learn to Scull session! This guide will help you understand what to expect as you develop effective leg drive and power application while learning steering principles.

Session 3 Objectives

By the end of this session, you should have increased confidence on the water, understand how to apply power effectively, and control the boat with more precision.

Preparation for Session 3

  • Watch the Session 3 Videos to prepare for this session.
  • Visualize the feeling of pushing with your legs during the drive
  • Review the river traffic patterns you'll be following
  • Prepare to row longer distances in this session
  • Stay hydrated before and during the session
  • Sunscreen and appropriate clothing for longer water time

Preparation Tip

Focus mentally on the drive phase before this session. The power in rowing comes primarily from your legs - not your arms or back - so visualize pushing with your legs like in a leg press at the gym.

Skills Practice

Part 1

Warm-up & Review

  • Brief Q&A about Session 2
  • Reinforcement of sequencing concepts
  • Introduction of Day 3 focus points
  • (Optional) Ergometer warm-up focusing on leg drive initiation, body swing, full slide strokes, and an introduction to ratio and rhythm.
Part 2

River Geography & Traffic

  • Review of boathouse map and river layout
  • Explanation of traffic pattern rules
  • Discussion of steering techniques
  • Bridge navigation basics
Part 3

Equipment Prep & Launching

  • Standard boat preparation with proper checks
  • Reinforcement of sign-out procedures
  • Supervised launching with increasing independence
Part 4

On-Water Session (with break)

  • Optional Coach Demonstration: Full slide rowing with emphasis on leg drive and proper ratio.
  • Practice initiating drive with legs
  • Connecting legs to handle movement
  • Looking over shoulder while rowing
  • Continuous rowing focusing on leg drive, maintaining ratio and rhythm
  • Practice turning technique
  • Applying varying stroke pressure for steering
  • Regular navigation practice
Finish

Landing & Wrap-up

  • Controlled dock approach with increased independence
  • Thorough equipment cleaning
  • Session debrief and preview of Session 4

Key Technique Exercises

This exercise, often started on the erg and continued on water, helps isolate and emphasize leg drive as the primary power source and proper sequencing:

  1. Legs-only strokes: Maintaining forward body lean and straight arms, focus on pushing with the legs. (10 strokes)
  2. Legs-and-body swing strokes: Add the body swing after the leg drive is complete, keeping arms straight. (10 strokes)
  3. Full strokes: Integrate the arm draw after the leg drive and body swing. (10 strokes)

This teaches you to connect effectively at the catch, use your body weight, and maintain a strong connection through the stroke.

Effective steering is crucial for safety and efficiency. Key techniques include:

  • Varying Pressure: To turn, apply slightly more pressure on the oar opposite the direction you want to go. For example, to turn to port (left), pull harder with your starboard (right) oar.
  • Outside Arm Only / Inside Arm Only:
    • Outside Arm Only: To make a gradual turn, row lightly or trail the oar on the inside of the turn, and use only the outside arm (or normal pressure with both arms on the outside oar) for a few strokes.
    • Inside Arm Only: Less common for turning, but can be used for very slight adjustments or to understand individual arm contribution.
  • Looking Over Shoulder: Regularly look over both shoulders (every 3-5 strokes) to check your course and for obstacles.

To execute a sharp turn (like 180 degrees):

  1. Gently back water with one oar (pushing handle away)
  2. Take light, arms-only or arms-and-body forward strokes with the other oar

This essential skill helps you maneuver in confined spaces, turn around buoys, approach docks, or avoid obstacles quickly.

While rowing continuously:

  1. Pick points/landmarks to aim for
  2. Practice looking over your shoulder every 3-5 strokes
  3. Make small course corrections to maintain your line

This develops awareness of your position on the river and builds the habit of regularly checking your surroundings.

After This Session

  • Optionally review the Session 3 Quiz.
  • Practice mentally connecting your leg drive to boat movement
  • Review the Session 3 Videos to reinforce what you've learned.
  • Review river traffic patterns and navigation rules
  • Consider watching videos recommended for Session 4
  • Take care of any developing blisters or hand issues

Looking Ahead to Session 4

Session 4 will focus on integrating all previously learned skills and developing confidence in steering, river navigation, including bridge passage.

Next - Session 4 Guide