Experimenting with motor learning

	Exercise 1: Muscle control – squaring (easy)
	squaring in time (squaring)	Ratio
1	Row at a slow stroke rate and square and feather the blades twice during recovery. So: feather – square – feather – square. Make sure that this is done regularly and rhythmically. This works well only when a rower starts right after the finish with the squaring.	In this step, teach your muscles that squaring and catching are two separate events.
2	Then row a piece starting with squaring early (just after the finish) and then in about five strokes until just before the catch. Then back again in about five strokes until just after the finish. Look at your blades to see the squaring.	In this step your muscles learn that they can square the blade(s) at the moment you want.
3	Finally row a piece squaring the blade(s) in time: they should be vertical before the catch. Look at your blades to see if it is done properly.	In this step you secure the transfer to the full stroke.
	Exercise 2: Muscle control – digging deep (easy)
	Learn not to dig deep	Ratio
1	Row a piece where the blades alternate in one of three depths: – stick out half a blade-width from the water; – sticking out half a centimeter from the water; – be submerged halfway up the shaft – sticking out half a centimeter from the water; – etc. Check the depth of the blades by looking at the blades.	In this step, your muscles are learning that the draw hand height is a choice.
2	Then row a piece pulling the handle(s) in a u-shaped circle. So after the catch pull with full covered blade(s), then pull a segment with a half covered blade(s) and finally end with full covered blade(s) again. Focus on the height of the handle(s) during the draw.	In this step, your muscles will learn that you can vary the blade height during draw.
3	Finally, row a piece where a thin edge of blade always remains visible. Check the depth of the blades by looking at the blades.	In this step you secure the transfer to the full stroke.
	Exercise 3: Boat control – finish (easy)
	Learn to extend both handles equally, levelling the single scull	Ratio
1	Sit in your single scull at the finish with the blades vertically in the water. Check if your handles at ten to two. Check that the ends of your handles can just touch your body when you pull them back without falling extra. Check whether there is enough space to push your handles properly. If this is not the case: put your foot stretcher towards you.	In this step you will learn how to position your foot stretcher so that there is enough space behind it.
2	Sit at the finish with the blades vertically in the water. Bring the elbows down and push the handles up to neck level. Then bring them back down. Repeat this several times.	In this step, your muscles learn handles up instead of pulling them up.
3	In your single scull a piece using one of the following six variations: – either the left or the right lever gets higher draw into the chest; – either the left or the right lever is lowered draw into the chest; – either the left or right lever is moved deeper. Focus on the balance of the boat by determining the position of the side in relation to the water: is the boat on stroke side, on bow side or level. What is the effect of the variations on the balance ?	In this step your muscles learn what the different hand movements do to the balance of the boat.
4	Finally, row a stretch in your single scull release with your "middle hand": both handles make the exact same movement. Focus on your handles and check if this is the case.	In this step you secure the transfer to the full stroke.
	Exercise 4: Muscle control – initial away (difficult)
	Learn to make a good finish & initial away	ratio
1	Sit at the finish with the blades vertically in the water. Check if your handles at ten to two. Check that the ends of your handles can just touch your body when you pull them back without falling extra. Check whether there is enough space to push your handles properly. If this is not the case: put your foot stretcher towards you.	In this step you will learn how to position your foot stretcher so that there is enough space behind it.
2	Sit at the finish with the blades vertically in the water. Bring the elbows down and push the handles up to neck level. Then bring them back down. Repeat this several times.	In this step, your muscles learn handles up instead of pulling them up.
3	Row a piece with the handles successively: – strokes to your groin (low); – strokes to your abdomen (center); – strokes to your chest (high); – strokes to your (middle) groin; – etc. Stick out your thumbs and feel where they touch your body. Or look at the handles to see where they touch your body.	In this step, your muscles learn to vary the finish hand height
4	Row a stretch tightening to your chest (high) (check with your thumbs) and the handles in sequence: – three strokes just spinning (little release); – put away three strokes 10cm deep (good release); – three strokes trying to hit your groin (deep release); – put away three strokes 10cm deep (good release); – etc. Focus on the vertical movement of your handles downward.	In this step, your muscles will learn to vary the finish hand depth
5	Finally, row a stretch where you make a " J " with your handles catch to knee height of the recovery Focus on the lever movement: the handles move regularly and squaring a nice circle for your belly.	In this step you secure the transfer to the full stroke.
	Exercise 5: Boat control – balance (difficult)
Step	Learn to keep a boat level and lay a boat	Ratio
1	You can only keep a rowing boat level if you also know how to lay it on a side and if you know how to bring it from level to tilted and vice versa. Place the single scull subtly on stroke side by handles apart. Continue with that until you succeed rowing with tilted boat and a water-free recovery.	In this step, your muscles will learn to lay boat on stroke side
2	Subtly lay the single scull on bow side by pressing down the left handle at the catch end draw draw and letting the hands collide during recovery The mantra " tap-right high-tap-left deep " can help with that. Continue with that until you succeed. The easiest way is of course to hold the right hand over the left, but that is not allowed.	In this step your muscles learn to put the boat on bow side.
3	Lay the single scull alternately: three strokes on stroke side, three strokes level, three strokes on bow side, three strokes level, three strokes on stroke side etc.	In this step you learn to level the boat that is on coxswain or stroke side
4	Bring the three strokes from the previous step back to one draw strokes.	In this step your muscles will boat better and better: it now lies exactly the way you want it.
5	Finally, make a choice whether to place the single scull on the side at the catch or at the finish.	In the last step , your muscles learn to put the boat on one side whenever you want.

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Experimenting with motor learning

Exercise 1: Muscle control – squaring (easy)

Exercise 2: Muscle control – digging deep (easy)

Exercise 3: Boat control – finish (easy)

Exercise 4: Muscle control – initial away (difficult)

Exercise 5: Boat control – balance (difficult)