Pause drills can be part of a strength-endurance session with a focus on single-stroke power, a regular part of your warm-up, or adapted for the indoor rower.

Increasing your distance per stroke by five centimeters (or about two inches) will take you 30 meters farther at the same stroke rate—or about 3.5 boat lengths.

Develop a mindset oriented to the joy of rowing and the love of the challenge. Focus your mind on the pleasure of going for it, instead of worrying about avoiding errors and failures, which often leads to exactly that—errors and failures.

The final week before your race is all about staying rested and getting prepared mentally. Being rested is a big component of mental toughness.

It’s easy to lose focus mid-race, so building in structure will keep your head in the boat and help your crew maintain the best speed.

Strength coach Will Ruth has developed a dynamic targeted routine to get your rowing muscles stimulated and joints moving.

Pause drills can be part of a strength-endurance session with a focus on single-stroke power, a regular part of your warm-up, or adapted for the indoor rower.

How much water can you cover in one stroke?

Personal improvement relies on a sound training program, skilled coaching, and achievable goals.

It’s about bridging the gap between mental image and motor patterns—by quarters.

A tool box of rowing drills and exercises enables coaches to improve technique in a way that’s effective yet fun.

Try this exercise to improve your peripheral vision and balance, so crucial in rowing.